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Training Log Archive: jonnyq

In the 7 days ending May 15, 2012:

activity	#	time	miles		km		+m
Grass/Road	4	3:59:51	25.97	(9:14)	41.8	(5:44)	260
Orienteering	3	2:07:16	12.27	(10:22)	19.75	(6:27)	530	59c
Strength and Stretching	2	50:00
Trail/Terrain	3	38:46	3.45	(11:13)	5.56	(6:58)
Total	9	7:35:53	41.7		67.11		790	59c

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Tuesday May 15, 2012 #

Note

Selected for EYOC. Full focus from now on.

5 PM

Trail/Terrain warm up/down 15:01 [2] 2.33 km (6:27 / km)
shoes: Inov-8 X-Talon 212

Orienteering 42:19 [4] *** 8.57 km (4:56 / km) +100m 4:40 / km
15c shoes: Inov-8 X-Talon 212

Summer series at the Curragh. Messed three, map didn't make much sense. Scale was off there and there was a big gully not marked. Lost about a minute. 4 was in the wrong place on the wrong side of a big bush. Lost another minute here. Lost 15secs at 5 runiing into the wrong open space but corrected quickly. Good for the next few controls just running a bit laboured. Mistakes at 13 and 14 cost me about 1:30mins. 14 wasn't in the re-entrant but tucked into a bush on the right so missed here. Ran strong to finish. Happy enough with race. Need to iron out mistakes but these can be easily corrected.

6 PM

Trail/Terrain warm up/down 11:01 [2] 1.67 km (6:36 / km)
shoes: Inov-8 X-Talon 212

9 PM

Strength and Stretching 25:00 [3]

Long - Splits

Monday May 14, 2012 #

5 PM

Grass/Road warm up/down 16:09 [2] 2.74 km (5:54 / km)
shoes: Asics

Grass/Road tempo 22:26 [3] 5.01 km (4:29 / km) +20m 4:23 / km
shoes: Asics

Didn't want to have four hard days in a row with O-race tomorrow so decided on an easy tempo. Kept it relaxed and felt good.Wore thermal again even though it was hot out.

Grass/Road warm up/down 14:45 [1] 2.42 km (6:06 / km)
shoes: Asics

9 PM

Strength and Stretching 25:00 [3]

Getting back into this because I felt really tight after interval session on Saturday.

Sunday May 13, 2012 #

11 AM

Trail/Terrain 12:44 [2] 1.56 km (8:10 / km)
shoes: Inov-8 X-Talon 212

Orienteering 1:00:40 [4] *** 6.44 km (9:25 / km) +430m 7:04 / km
15c shoes: Inov-8 X-Talon 212

Djouce local. 5.5km 335m described.
Course was bad, so many unnecessary legs just adding loads of climb. Gave up running at 5 and only started again at 11 for the last loop. Such bad planning just made me want to stop which I contemplated at one point. Signs of a bad course. Counted contours at the end for my routes and this is what I got and I went pretty much straight for most of the controls.

Saturday May 12, 2012 #

11 AM

Grass/Road warm up/down 25:00 [2] 3.6 km (6:57 / km)
shoes: Asics

Grass/Road intervals 35:00 [5] 6.1 km (5:44 / km)
shoes: Asics

Intervals on Irishtown track with DSD.
5*400,4*300.
Meant to be an easier session. Times around 69-73 for me on 400's faster for the other guys. Don't know times for 300's but probably around 50. Tough session.

C • 50 is fast! 3

Thursday May 10, 2012 #

5 PM

Grass/Road warm up/down 10:02 [1] 1.62 km (6:12 / km)
shoes: Asics

Orienteering 24:17 [3] *** 4.74 km (5:07 / km)
29c shoes: Asics

Long sprint course in Belfield 3.7km. Focus on route choice. Some places were blocked by construction and didn't take the right routes sometimes. Didn't push at all, wasn't feeling it.

Grass/Road warm up/down 14:49 [1] 2.28 km (6:30 / km)
shoes: Asics

Wednesday May 9, 2012 #

3 PM

Grass/Road long 1:41:40 [3] 18.03 km (5:38 / km) +240m 5:17 / km
shoes: Asics

Tight calfs.

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