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Training Log Archive: jonnyq

In the 7 days ending Jan 13, 2013:

	activity	#	time	miles		km		+m
	Grass/Road	6	3:56:47	25.85	(9:10)	41.6	(5:42)	210
	Orienteering	2	2:48:05	11.32	(14:51)	18.21	(9:14)	750
	Trail/Terrain	1	1:11:16	6.42	(11:06)	10.33	(6:54)	450
	Total	9	7:56:08	43.58	(10:55)	70.14	(6:47)	1410
averages - weight:61.5kg

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Sunday Jan 13, 2013 #

2 PM

Orienteering long 1:31:05 [3] **** 9.05 km (10:04 / km) +400m 8:15 / km
shoes: Inov8 X-Talon 212 NEW!

O-training with Colm and Conor on Fair Mountain. Laurence planned us a multi technique course. Started with control pick, then long pure compass legs, then contour only, corridor and finished with a few long legs. Was going good until the contour where the map doesn't reflect the ground at all. Did the first two in the corridor but then it went through the horrible green forest so we skipped to 19. Didn't bother going to 24, but it was a good routechoice leg for an actual race. Ground was so frozen, stepped into plenty of ice covered puddles. Also got a perfect view of Colm slipping off an icy crag and nearly killing himself...scary stuff.

Saturday Jan 12, 2013 #

12 PM

Grass/Road 40:01 [2] 6.5 km (6:09 / km)
shoes: Brooks

Easy run before the night-o.

6 PM

Orienteering 1:17:00 [3] *** 9.16 km (8:24 / km) +350m 7:03 / km
shoes: Inov8 X-Talon 212 NEW!

Night-o in Three Rock. Did the long course first and then the middle. 7 and 9 on the long course were in the wrong place so that sucked a bit but it was still really enjoyable. Love night-o.

Thursday Jan 10, 2013 #

5 PM

Grass/Road warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Brooks

Grass/Road tempo 30:00 [4] 7.07 km (4:15 / km) +70m 4:03 / km
shoes: Brooks

Tempo in Belfield. Felt pretty good the whole way but don't know if it was fast. Didn't have Garmin so will update distances later.

6 PM

Grass/Road warm up/down 15:00 [2] 2.3 km (6:31 / km)
shoes: Brooks

Wednesday Jan 9, 2013 #

3 PM

Trail/Terrain long 1:11:16 [3] 10.33 km (6:54 / km) +450m 5:40 / km
shoes: Brooks

Run on Three Rock with Colm and Laurence. Wrong shoe choice, twas really muddy. Nice run but was suffering on the climbs a bit.

Tuesday Jan 8, 2013 #

5 PM

Grass/Road warm up/down 20:04 [2] 3.5 km (5:44 / km)
shoes: Brooks

Grass/Road intervals 23:20 [5] 4.55 km (5:08 / km)
weight:61.5kg shoes: Brooks

10*400 with 1min recovery. Ranging from 77-82secs. Quite happy with that as they were comfortable enough. Hamstrings were sore.

6 PM

Grass/Road warm up/down 20:10 [2] 2.99 km (6:45 / km)
shoes: Brooks

Monday Jan 7, 2013 #

5 PM

Grass/Road 1:13:12 [3] 12.19 km (6:00 / km) +140m 5:41 / km
shoes: Brooks

Tried to go a bit faster but was wearing too much and felt really tired.

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