Training Log: joshosh

loosen out

starting doing more strength work aimed at july this year so decided to start logging it

So a new pb by over 1 minute and finally got sheas record by 30seconds. Didn't feel good, or strong or in full control but not a bad result considering the 60km on Wednesday and Thursday,

Corridor-o with Norwegian mini courses at each control, not perfect few errors but got all the controls out there, few people missed one of the last loops

Just to get something in, couldn't find any time today so headtorch on and ran up and down the hill for 15minutes

to training, warm up, 35minutes@6min/mile pace, cool down, run home. now for an easy day tomorrow.

So after today training will be taking somewhat of a new format as i have been selected to run sprint at WOC 2013 Finland. Will be having a chat with Donie next week about where we go from here. Over the moon to be given this honour in my first year as a senior. 6 weeks to get in shape

C • woc selection 5

So how best to describe this, i think the word is EPIC!!!! Robrunner was kind enough to plan a route and drive me there and back, such great service. Was a 2 part run really, from Killavullen to Ballyhooly and then the reverse leg.

Section 1: Glennagear to Ballyhooly
1:50:24, 18.8km, 479m climb.
So this was a good way to start the day and clear exam stress. threw on the shades and camelbak and off we went, myself rob and Swiad. So rob had suggested we try and average 7min/km but ended up going faster than that. On the way up we took a wrong turn and contoured around the hill instead of the up and down plan. Into Seefin then a few climbs, into the forest and following a stream, then into Castleblagh woods and into the thriving metropolis of Ballyhooly. Stopped here for some feeding and a stretch as rob was feeling it and my self and swiad were tightening a little bit.

Section 2: Ballyhooly to Glennagear (the return leg)
1:51:38, 17.41km, 562m
From Ballyhooly we started the long climb back up towards Knocknaskagh. Struggled to pick our route up through the river section, then along the trail where some hail got dumped so we stepped under the trees out of it. Then down a short decent before the killer climb to the summit, survived this and waited for rob at the top before heading down into Seefin again. Then we started our final climb towards the top of Cloghvoolia North where the masts were, myself and swiad ran on a bit and then waited for rob to roll on up. Next came a long fast simple downhill to really stride out and have some fun.

What a day out, beautiful and unusual weather all the way, good company and amazing views. Also was able to keep food down on the run with no problem and used the map a bit though wasnt that hard as rob had picked the route. (Was intensity 2 for a lot of it but on the climbs it was definetly more a 3 so went with this)


Roba GPS (http://connect.garmin.com/activity/313175288)