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Training Log Archive: jonnyq

In the 7 days ending Mar 24, 2013:

activity # timemileskm+m
  Grass/Road9 4:14:32 29.69(8:34) 47.79(5:20) 70
  Static Bike2 1:22:15
  Strength and conditiong2 35:00
  Orienteering1 23:17 3.13(7:26) 5.04(4:37) 5029c
  Total13 6:35:04 32.82 52.83 12029c

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MoTuWeThFrSaSu

Sunday Mar 24, 2013 #

Note

Messed up my calf so didn't do the night event. Dissapointed, was looking forward to it but Muckross event is more important.

Note
(injured) (rest day)

Couldn't walk properly with the pain in my calf so didn't run in Muckross. Disappointed as it looked like my sort of race.

Saturday Mar 23, 2013 #

12 PM

Grass/Road 13:45 [2] 2.23 km (6:10 / km)
shoes: Brooks

Orienteering 23:17 [5] **** 5.04 km (4:37 / km) +50m 4:24 / km
29c shoes: Inov8 X-Talon 212 NEW!

UCC sprint.
Really bad race, no flow and lots of mistakes and hesitations. Got very tired after the map exchange as well. Need to start doing some sprint training every week, have been feeling uncomfortable in sprint races this year.
1 PM

Grass/Road warm up/down 3:49 [2] 0.58 km (6:38 / km)
shoes: Inov8 X-Talon 212 NEW!

Thursday Mar 21, 2013 #

6 AM

Static Bike 32:10 [2]

Achilles was a very sore so decided to stay inside.
7 PM

Static Bike 50:05 [3]

Absolute mining day and don't want achilles wrecked at the weekend.

Wednesday Mar 20, 2013 #

6 AM

Grass/Road 31:22 [2] 4.9 km (6:24 / km)
shoes: Brooks

Another flat run.
3 PM

Grass/Road warm up/down 15:09 [2] 2.8 km (5:25 / km)
shoes: Brooks

4 PM

Grass/Road tempo 43:46 [4] 11.2 km (3:54 / km) +70m 3:47 / km
shoes: Brooks

7 mile tempo. So happy!!!
Took off my thermal because it was actually sunny and felt sooo good! Got tired after about 5km but just kept plugging away.
5km-1936
10km-3912
Even splits for the 5k's so happy with that. Good to know I'm in a good place physically for Czech but don't think I'll be able to handle a hard session tomorrow....

Grass/Road warm up/down 15:16 [2] 2.19 km (6:58 / km)
shoes: Brooks

7 PM

Strength and conditiong 15:00 [4]

Core workout. Dead....

Tuesday Mar 19, 2013 #

6 AM

Grass/Road 33:23 [2] 5.4 km (6:11 / km)
shoes: Brooks

Kept away from hills with the achilles trouble. Absolutely miserable, raining and sleeting. Glad I got out though.
4 PM

Grass/Road warm up/down 15:00 [2] 2.61 km (5:45 / km)
shoes: Brooks

Grass/Road intervals 30:00 [5] 6.79 km (4:25 / km)
shoes: Brooks

6x3mins with 2min jog recovery. A nice continuous session.
Felt good for once and pushed hard. Got a bit wrecked after 4 and hamstrings were screaming for most of the session. Battered but really enjoyed it for once.
5 PM

Grass/Road 15:01 [2] 2.19 km (6:51 / km)
shoes: Brooks

Left leg has been really messed up the last few days. A nice long stretch after was good for it.

Monday Mar 18, 2013 #

9 AM

Grass/Road 38:01 [3] 6.9 km (5:31 / km)
shoes: Brooks

Going a bit faster today.
6 PM

Strength and conditiong 20:00 [4]

Legs and core. Pissed off.

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