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Training Log Archive: jonnyq

In the 7 days ending Apr 14, 2013:

activity	#	time	miles		km		+m
Trail/Terrain	4	3:18:36	18.48	(10:45)	29.74	(6:41)	1000
Grass/Road	8	3:07:48	20.29	(9:15)	32.65	(5:45)	165
Orienteering	2	1:33:03	10.72	(8:41)	17.25	(5:24)	130	23c
Gym	1	40:00
Total	13	8:39:27	49.49		79.64		1295	23c

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Sunday Apr 14, 2013 #

12 PM

Trail/Terrain warm up/down 10:03 [2] 1.66 km (6:03 / km)
shoes: Inov8 X-Talon 212 NEW!

Orienteering 1:01:34 [4] *** 10.12 km (6:05 / km) +100m 5:48 / km
23c shoes: Inov8 X-Talon 212 NEW!

LOC on Cahore Sand Dunes. 9.1km.
Started out well but then my shins started hurting again so 2/3rds of the course, I was running slow. Thought I didn't make that many mistakes but lost 1min on 10 and 2mins on 16. Made a few ~30secs as well. 23secs behind on the course but not surprised with how I was running. Should have been around 55 on a good day.

1 PM

Trail/Terrain 7:26 [2] 1.06 km (7:01 / km)
shoes: Inov8 X-Talon 212 NEW!

Saturday Apr 13, 2013 #

12 PM

Trail/Terrain 1:20:08 [3] 11.46 km (7:00 / km) +350m 6:04 / km
shoes: Inov8 X-Talon 212 NEW!

Nice easy run with Colm. Masseys-Cruagh-Tibradden and back. Lashing rain up to Tibradden but eased off towards the end. Felt really good and looking forward to racing hard tomorrow!

Friday Apr 12, 2013 #

Note
(rest day)

Deserved rest day.

Thursday Apr 11, 2013 #

6 AM

Grass/Road 25:22 [2] 3.8 km (6:41 / km)
shoes: Brooks

Raining, very tired and felt very ill so walked a bit but felt better after some breakfast!

4 PM

Grass/Road warm up/down 15:00 [2] 2.54 km (5:54 / km) +80m 5:06 / km
shoes: Brooks

Grass/Road tempo 25:00 [4] 5.45 km (4:35 / km) +85m 4:15 / km
shoes: Brooks

Tempo in Deer Park. Absolutely lashing and really muddy so was never going to be fast. Feeling a lot stronger these days.

5 PM

Grass/Road 15:00 [2] 2.41 km (6:13 / km)
shoes: Brooks

Wednesday Apr 10, 2013 #

6 AM

Grass/Road 15:17 [2] 2.4 km (6:22 / km)
shoes: Brooks

Shorter today, bit sick.

4 PM

Trail/Terrain long 1:40:59 [3] 15.56 km (6:29 / km) +650m 5:22 / km
shoes: Brooks

Beautiful long run on Three Rock and over to Tibradden. Didn't plan to be out this long but really glad I added a bit on! A bit of snow still around fairy castle but some more bits of forest have been ruined...unfortunate. Hope to do these every week.

Tuesday Apr 9, 2013 #

6 AM

Grass/Road 26:11 [2] 4.3 km (6:05 / km)
shoes: Brooks

Freezing!

4 PM

Grass/Road warm up/down 16:08 [2] 2.97 km (5:26 / km)
shoes: Brooks

Orienteering intervals 31:29 [4] *** 7.13 km (4:25 / km) +30m 4:19 / km
shoes: Brooks

Sprint intervals in UCD.
1. Re-ran the UCD sprint taking most of the right routes. Shin tightened up like crazy though so struggled for the last third. Got ambushed by Cillín and Colm at 16, freaking shat my pants! 18:25 4.28km 4:18m/km.
Jog to other start.
2. Old course from some time back. Relaxed more to heal the shin a bit and it went well, almost same m/km's. Maybe that's the secret to sprint-o....relax! 11:20 2.62km 4:20m/km.
Entering more specific training after experience at Czech.

C • Good time 4

5 PM

Grass/Road warm up/down 14:46 [2] 2.43 km (6:05 / km)
shoes: Brooks

Monday Apr 8, 2013 #

1 PM

Gym 40:00 [4]
shoes: Brooks

Starting gym in PE again.

4 PM

Grass/Road 35:04 [2] 6.35 km (5:31 / km)
shoes: Brooks

Easy recovery run.

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