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Training Log Archive: jonnyq

In the 7 days ending Dec 30, 2012:

activity	#	time	miles		km		+m
Orienteering	6	4:30:27	22.03	(12:16)	35.46	(7:38)	830	16c
Grass/Road	4	2:18:01	17.63	(7:50)	28.38	(4:52)	150
Trail/Terrain	4	1:08:15	8.37	(8:10)	13.46	(5:04)	200
Total	11	7:56:43	48.03	(9:55)	77.3	(6:10)	1180	16c

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Sunday Dec 30, 2012 #

12 PM

Trail/Terrain tempo 41:24 [5] *** 9.53 km (4:21 / km) +200m 3:56 / km
shoes: Inov8 X-Talon 212 NEW!

Time trial in Delamont. Meant to be 10k but turned out a bit shorter. Really hilly loop so I suffered. Not in shape at the moment after a large break from training but I'm quite happy with the pace. Jack ran in 39something and Eoin was ahead of me in 40something. Had a map so tried to keep contact.

Trail/Terrain warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon 212 NEW!

Warm up and cool down.

Saturday Dec 29, 2012 #

12 PM

Grass/Road warm up/down 11:28 [2] 1.54 km (7:27 / km)
shoes: Inov8 X-Talon 212 NEW!

1 PM

Orienteering intervals 13:06 [4] **** 2.06 km (6:21 / km) +40m 5:48 / km
shoes: Inov8 X-Talon 212 NEW!

O-intervals in Hillsborough. Came third, second and second. Happy with how I didn't let anyone distract me but missed a couple of controls on the second loop.

Trail/Terrain 10:19 [2] 1.51 km (6:49 / km)
shoes: Inov8 X-Talon 212 NEW!

Jog back to car park.

2 PM

Orienteering race 29:34 [4] **** 4.45 km (6:39 / km) +70m 6:10 / km
shoes: Inov8 X-Talon 212 NEW!

Middle in Hillsborough. Ran pretty well but made a mistake at 4 where I was folding my map and didn't read it! Lost about 40 seconds here. Lost about 2mins overall. Jack was about a minute ahead and I was 2nd.

Trail/Terrain warm up/down 1:43 [1] 0.25 km (6:55 / km)
shoes: Inov8 X-Talon 212 NEW!

Cool down...

8 PM

Orienteering 50:00 [3] *** 7.0 km (7:09 / km) +70m 6:48 / km
shoes: Inov8 X-Talon 212 NEW!

Night-O in Hillsborough. Got a loan of Greg's headtorch which was a big help. Idea was use controls from middle race but as a score with time limit of 45 mins. Think I was under 30 but didn't use my Garmin to save battery. Orienteered really well only made a couple of minutes mistakes which I'm quite happy with. Freakin' love night-o! Went out after to collect controls with Niall.

Friday Dec 28, 2012 #

11 AM

Orienteering 1:25:56 [3] **** 7.72 km (11:08 / km) +400m 8:50 / km
shoes: Inov8 X-Talon 212 NEW!

Training on Slievenagore.
Put out a control to start with and then went on the corridor course. Was doing reasonable until no.3 where the marker was at the lower wall so spent a while searching for it. I then slipped on the slope down from 3 and banged my ankle pretty bad. Swelled up later. Hobbled the rest of the course and made a hash of the finish not concentrating at all. Did the control pick but just went to the easy controls because my ankle was pretty sore. Terrain was really wet and rocky which is my least favourite terrain so struggled.

Thursday Dec 27, 2012 #

4 PM

Grass/Road warm up/down 15:01 [2] 2.41 km (6:14 / km)
shoes: Brooks

Grass/Road tempo 25:00 [4] 6.01 km (4:10 / km) +50m 4:00 / km
shoes: Brooks

Just blasted out a tempo.

Grass/Road warm up/down 11:22 [2] 1.6 km (7:06 / km)
shoes: Brooks

Wednesday Dec 26, 2012 #

11 AM

Trail/Terrain warm up/down 4:49 [2] 0.67 km (7:10 / km)
shoes: Inov8 X-Talon 212 NEW!

Terrible warm up and cool down...'twas raining

Orienteering 53:47 [5] *** 7.97 km (6:45 / km) +250m 5:50 / km
shoes: Inov8 X-Talon 212 NEW!

Score on Three Rock. Got all controls but one...easily could have got it but underestimated my speed through the last part. Came back with over 6 mins to spare. Enjoyed it a lot and was running well but struggled on the hills.

Tuesday Dec 25, 2012 #

1 PM

Grass/Road warm up/down 15:05 [2] 2.82 km (5:21 / km)
shoes: Brooks

Grass/Road intervals 48:05 [4] 12.0 km (4:00 / km) +100m 3:51 / km
shoes: Brooks

4x3km.
Felt good throughout but misjudged my pacing as it was my first time doing the session.
11:34,12:05,12:18,12:06.
Original plan was all under 12 but happy with what I did. Now that's a session worthy of a Christmas dinner!

2 PM

Grass/Road warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Brooks

Monday Dec 24, 2012 #

5 PM

Orienteering 38:04 [3] *** 6.26 km (6:05 / km)
16c shoes: Brooks

Night-o in Belfield on an old course. Enjoyed it but made some dodgy routes because of uncertainty about gates. Includes warm up and cool down.

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