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Training Log Archive: jonnyq

In the 9 days ending Jul 30, 2011:

activity	#	time	miles		km		+m
Grass/Road	6	2:41:13	19.64	(8:13)	31.6	(5:06)	30
Trail/Terrain	1	1:44:13	10.19	(10:14)	16.4	(6:21)	600
Orienteering	1	1:05:18	4.66	(14:01)	7.5	(8:42)	270	15c
Cycling	1	35:00
Total	9	6:05:44	34.49		55.5		900	15c

1:44

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Friday Jul 29, 2011 #

3 PM

Grass/Road 41:06 [3] 8.7 km (4:43 / km)
shoes: Asics

A bit of short intervals to get loosened for Scotlnad.
WU
10x200m-39secs avg
3x400m-80,80,79
CD

Not pushing too hard but keeping it steady during the intervals.

Thursday Jul 28, 2011 #

Note
(rest day)

Two tough days so decided a rest for Scotland. Faster session tomorrow then a travelling day on Saturday, might get a jog in but probably not on Saturday evening.

Wednesday Jul 27, 2011 #

4 PM

Orienteering 1:05:18 [3] *** 7.5 km (8:42 / km) +270m 7:23 / km
15c shoes: Inov-8 X-Talon 212

O-training in Djouce. Map didn't really fit to the ground so that was a big problem and the vegetation has grown a lot so some of the smaller paths were difficult to find. Orienteered pretty badly, was too hesistant and slow.

Tuesday Jul 26, 2011 #

11 AM

Trail/Terrain 1:44:13 [3] 16.4 km (6:21 / km) +600m 5:22 / km
shoes: Inov-8 X-Talon 212

Last long before the Scottish. Very nice run and felt comfortable the whole wa. Pushed on the hills a bit but was extremely irritated by flies the whole way :(

Monday Jul 25, 2011 #

7 PM

Cycling 35:00 [3]
shoes: Asics

Sunday Jul 24, 2011 #

4 PM

Grass/Road warm up/down 14:47 [2] 2.8 km (5:17 / km)
shoes: Asics

Grass/Road 10:47 [5] 3.0 km (3:36 / km)
shoes: Asics

3km with Colm. Was keeping 10min pace for the first mile and a bit and hen dropped like a stone. Lost Colm by about 10secs and know i could have pushed harder as the pace didn't seem too high.

5 PM

Grass/Road warm up/down 19:55 [1] 3.1 km (6:25 / km)
shoes: Asics

Hobbled home with shin splints.

Saturday Jul 23, 2011 #

Event: Swedish O-Ringen

Friday Jul 22, 2011 #

9 AM

Grass/Road 31:25 [2] 5.4 km (5:49 / km)
shoes: Asics

Early jog

5 PM

Grass/Road warm up/down 10:14 [1] 1.6 km (6:24 / km)
shoes: Asics

6 PM

Grass/Road tempo 20:29 [4] 5.0 km (4:06 / km) +30m 3:59 / km
shoes: Asics

Haven't done any speed work in a while and it showed. Could have pushed a lot harder but just wanted a short tempo run.

Grass/Road warm up/down 12:30 [1] 2.0 km (6:15 / km)
shoes: Asics

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