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Training Log Archive: Joshosh

In the 7 days ending May 12, 2013:

activity # timemileskm+m
  Running8 5:59:03 46.14(7:47) 74.25(4:50) 555
  Orienteering ◪2 1:17:37 9.07(8:33) 14.6(5:19) 48033 /39c84%
  Total8 7:16:40 55.21(7:55) 88.85(4:55) 103533 /39c84%

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Sunday May 12, 2013 #

12 PM

Running warm up/down 10:00 [2] 2.12 km (4:43 / km)
shoes: Inov-8 Talon 212 (2)

warm up while giving zac a head start

Orienteering ◪ race (Ballyannon) 43:14 [4] 8.86 km (4:53 / km) +180m 4:26 / km
spiked:17/20c shoes: Inov-8 Talon 212 (2)

no inch event today for reasons out of my control so headed to the local event in ballyannon with the intention to use it as forest sprint training (the map was 1:5000) along with a trail tempo. turned out it wasnt the normal course on offer but a map memory instead which was fun and good training. Was running regularly at sub 4min kms with ease which wa fun. tricky areas to plan ahead and remember routes and features. Training controls made it harder and annoying as i was always right by them but just couldnt see them. Ok run ~90secs of errors and other time loss not seeing the control. It was anticipated that 60minutes would be a good time by anyone here. Ran the 700m run in up the road at 3.15min/km pace with no real effort which was nice. Not a bad day out, and home for the spurs match
Not bad by zac either, running my course (he put the map in his back pocket as a fall back just in case)

Running 18:34 [1] 3.13 km (5:56 / km) +55m 5:27 / km
shoes: Inov-8 Talon 212 (2)

easy cool down around the forest.

Saturday May 11, 2013 #

3 PM


paint balling for zacs birthday, really good fun
6 PM

Running (trails) 36:27 [2] 7.63 km (4:47 / km) +149m 4:21 / km
shoes: Inov-8 Talon 212 (2)

home today so had to get out on the cliffs for a gallop

Friday May 10, 2013 #

8 PM

Running 20:11 [2] 4.31 km (4:41 / km) +48m 4:26 / km
shoes: Asics Gel Noosa Tri-7

just an easy run, 2 exams today so just a short one to clear the head. met craig (CIT) on my route so he galloped with me and we had a chat. feeling good after getting structural geology out of the way
10 PM

Note plans a foot to do this with robrunner next wednesday, as an out and back run, in order to do a rogaine practice run with packs. going to hurt but be so much fun!

Thursday May 9, 2013 #

5 PM

Running long 1:52:26 [3] 25.03 km (4:30 / km) +107m 4:24 / km

run to training, warm up, 35 minutes easy tempo at 6min/mile pace is what the boss said so just chilled, warm down and run home

Wednesday May 8, 2013 #

10 PM

Running (recovery) 20:14 [1] 3.86 km (5:15 / km) +37m 5:00 / km
shoes: Asics Gel Noosa Tri-7

Donie said have a day off and to only do 20minutes in 1st gear, was hard to run slow but in the grand scheme he knows whats best. Also exams started today so prb be doing easy days when i have tests and filling in the other days too keep the mileage and intensity up.

Tuesday May 7, 2013 #

5 PM

Running long (recovery) 2:04:11 [2] 25.57 km (4:51 / km) +159m 4:43 / km
shoes: Asics Gel Noosa Tri-7

felt like a cruise so ran to and from training and did easy 10miler with Dave C and Lizzie

Monday May 6, 2013 #

9 AM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Inov-8 Talon 212 (2)

10 AM

Orienteering ◪ race (IOC Relay) 34:23 [5] **** 5.74 km (5:59 / km) +300m 4:45 / km
spiked:16/19c shoes: Inov-8 Talon 212 (2)

pretty good race, stayed at or near the front of the pack and only made a few little errors, got into the last few controls in 4th place and handed over to niall just in the lead. Was a real battle between Conor, Boyzone a ndobbs in the last 5-6 controls, nice hammer fest. Also felt pretty good to be able to run at the front of the group and hit my controls clean ignoring everyone else.Didnt even realise ndobbs was on the same gaffle as me until the results went up. BOC finished 2nd overall so not a bad day at the office. If only we had nick back! Last 2 relays ive run first leg on (JK2013 AND IOC2013) ive brought BOC back as the lead Irish club(JK2013) and lead club (IOC2013), seem to be getting a bit better at first leg work.

Running warm up/down 5:00 [1] 0.6 km (8:20 / km)
shoes: Inov-8 Talon 212 (2)

10 PM


Brought up the topic of overprinting at the IOA AGM and its getting sorted, seems everyone agreed with me and hopefully it wont happen again

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