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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending Sep 16, 2012:

activity # timemileskm+m
  Grass/Road9 6:13:40 41.57(8:59) 66.9(5:35) 445
  Orienteering2 3:17:18 16.65(11:51) 26.8(7:22) 50018c
  Total11 9:30:58 58.22(9:48) 93.7(6:06) 94518c

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Sunday Sep 16, 2012 #

12 PM

Orienteering 42:57 [4] *** 9.34 km (4:36 / km)
18c shoes: Inov8 X-Talon 212 NEW!

Scatter series in Blanchardstown. Nice enw map and route planning was tough. Lost 1:30-2mins on 101 running to wrong side of wall. Felt comfortable the whole way.

Saturday Sep 15, 2012 #

1 PM

Orienteering 2:34:21 [3] *** 17.46 km (8:50 / km) +500m 7:44 / km
shoes: Inov8 X-Talon 212 NEW!

Checking out Mall Hill and Brockagh for the event in November. Not orienteering overly great and kept stopping to check the map for good planning. Still a great place to go for a long run. Hopefully get out here for the next few Saturdays.

Friday Sep 14, 2012 #

Note
(rest day)

Thursday Sep 13, 2012 #

6 AM

Grass/Road 30:00 [2] 4.8 km (6:15 / km)
shoes: Brooks

The usual.
5 PM

Grass/Road warm up/down 15:01 [2] 2.47 km (6:05 / km)
shoes: Brooks

6 PM

Grass/Road tempo 29:59 [4] 7.16 km (4:11 / km)
shoes: Brooks

A grand old tempo run. Felt comfortable the whole way and it was a really sunny day. Awesome!

Grass/Road warm up/down 15:07 [2] 2.22 km (6:49 / km)
shoes: Brooks

Wednesday Sep 12, 2012 #

4 PM

Grass/Road long 1:33:47 [3] 15.93 km (5:53 / km) +180m 5:34 / km
shoes: Brooks

Felt really shit on this run. Stomach cramps and pains the whole way round. Kept away from the hills as a result.

Tuesday Sep 11, 2012 #

6 AM

Grass/Road 30:00 [2] 5.2 km (5:46 / km)
shoes: Brooks

5 PM

Grass/Road warm up/down 20:39 [2] 3.61 km (5:43 / km)
shoes: Brooks

Long warm up. Felt good.
6 PM

Grass/Road intervals 18:15 [5] 4.83 km (3:47 / km) +35m 3:39 / km
shoes: Brooks

4x1.2km cross country-ish loop.
4:33,29,35,37. Wanted to get them all under 4:40 so pleased with the session. A tough loop to get any speed up so happy with the pace. Nice to be back running intervals.

Grass/Road warm up/down 20:51 [2] 2.89 km (7:13 / km)
shoes: Brooks

From feeling great to feeling like crap. Really thought I was going to get sick.

Monday Sep 10, 2012 #

6 AM

Grass/Road 30:00 [2] 5.0 km (6:00 / km)
shoes: Brooks

The usual.
4 PM

Grass/Road 1:10:01 [3] 12.79 km (5:28 / km) +230m 5:01 / km
shoes: Brooks

Just a normal run. Strength planning will have to wait for a while, just building mileage at the moment. Ran at a decent pace on a hilly run. 10mins warm up and cool down included.

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