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Training Log Archive: Joshosh

In the 7 days ending Nov 3, 2013:

activity	#	time	miles		km		+m
Running (Road)	7	4:37:11	38.39	(7:13)	61.78	(4:29)	292
Running (Trails)	4	1:25:48	7.7	(11:09)	12.39	(6:55)	219
Orienteering ◪	1	1:18:19	6.91	(11:20)	11.12	(7:03)	329	17 /	23c	73%
Running (Track)	1	21:55	3.73	(5:52)	6.01	(3:39)
Running (Grass)	2	6:30	0.79	(8:14)	1.27	(5:07)
Total	12	7:49:43	57.52	(8:10)	92.57	(5:04)	840	17 /	23c	73%

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Sunday Nov 3, 2013 #

Event: Munster Orienteering Championships, Toureen Wood

11 AM

Running (Trails) warm up/down 10:00 [2] 1.5 km (6:40 / km) +20m 6:15 / km
(sick) shoes: Inov-8 Talon 212 (2)

12 PM

Orienteering ◪ race (Munster Champs) 1:18:19 [5] **** 11.12 km (7:03 / km) +329m 6:08 / km
spiked:17/23c (sick) shoes: Inov-8 Talon 212 (2)

Much better than last years performance, that said, still somewhat off the pace Dooby is setting. First real forest race of the season for me and the first since euromeeting long so i'll take third place. Bit rusty with the Nav and a bit hesitant at times, compass was good and distance judgement was pretty spot on for the most part aswell. Lost time to 4,6,9,10,12,19. Most of these werent major but they stopped the flow somewhat.

1 PM

Running (Trails) warm up/down 18:55 [2] 2.56 km (7:23 / km) +89m 6:18 / km
(sick) shoes: Inov-8 Talon 212 (2)

Cool down and chat with Colm who is in great form at the moment. Up towards the start to get told the jackets are back at the finish so down the hill again, jackets and then back up

Course 1 - Splits

Saturday Nov 2, 2013 #

4 PM

Running (Trails) 28:20 [2] 4.17 km (6:48 / km) +55m 6:22 / km
(sick) shoes: Inov-8 Talon 212 (2)

Another easy one

Friday Nov 1, 2013 #

Event: Rome Orienteering MEeting 2013

4 PM

Running (Trails) 28:33 [2] 4.16 km (6:52 / km) +55m 6:26 / km
(sick) shoes: Inov-8 Talon 212 (2)

Easy gallop on the trails with dad and zac as far as ballytrasna. Not feeling as bad as yesterday but throat still sore and not back to normal yet

Thursday Oct 31, 2013 #

7 AM

Running (Road) (pre-breakast) 45:18 [2] 9.63 km (4:42 / km) +52m 4:35 / km
shoes: Asics Gel Noosa Tri-8

Got a message off Kieran last night asking if i wanted some morning miles so met him over near capwell and we did a grand loop. Nice to have company for a chat.

6 PM

Running (Road) warm up/down 17:07 [2] 3.56 km (4:48 / km) +19m 4:41 / km
(sick) shoes: Asics Gel Noosa Tri-8

Easy warm up, have had a head ache since about mid afternoon and stuffed up so just going to keep layered up and go handy tonight.

Running (Track) warm up/down (formation lap) 1:53 [1] 0.36 km (5:14 / km)
shoes: Asics Gel Noosa Tri-8

Running (Track) tempo 20:02 [4] 5.65 km (3:33 / km)
shoes: Asics Gel Noosa Tri-8

Felt harder than it should have so just sat behind laura and dave and got a free spin. Head not feeling great

7 PM

Running (Grass) warm up/down 4:23 [1] 0.75 km (5:51 / km)
shoes: Asics Gel Noosa Tri-8

token cool down with eric

Running (Road) warm up/down (home) 24:54 [2] 4.65 km (5:21 / km) +28m 5:12 / km
shoes: Asics Gel Noosa Tri-8

Home via tesco to get some stuff for trick or treaters should they call. Hot shower, comfy clothes and into bed to try and get rid of this bug that i have. Easy day or rest day tomorrow depending how im feeling

8 PM

Note
(sick)

End of a big training month, over 600km done, all be some of that on the bike.

Wednesday Oct 30, 2013 #

4 PM

Running (Road) 1:07:53 [3] 16.12 km (4:13 / km) +77m 4:07 / km
shoes: Asics Gel Noosa Tri-8

Down along the Marina, pit stop in Blackrock castle, along the railway line loop, mahon, douglas and home. My garmin says i wasnt moving for 1minute and seeing as i stopped it at lights has to be wrong

9 PM

Note

Got an interesting link emailed from Susan today, only working through it myself now but it might of interest to other colourblind orienteers out there or just orienteers in general.

http://forum.nopesport.com/viewtopic.php?f=1&t=140...

Tuesday Oct 29, 2013 #

6 PM

Running (Road) 1:09:24 [3] 16.63 km (4:10 / km) +44m 4:07 / km
shoes: Asics Gel Noosa Tri-8

New loop tonight and Gruff lead us around, through the city out to ballinlough, mahon, Beaumont, Ballintemple and back along the quays. Past Nightmare realm and the crowds were going wild as our group of 20runners went past, mad cheering and shouting at us to go faster, great buzz from it. Nice pace tonight aswell, everyone in the group was pretty comfy although a few were clinging on at the end, good chat the whole way with Tim, Colm and Eric. Felt pretty good and fresh

7 PM

Running (Grass) (strides) 2:07 [3] 0.52 km (4:04 / km)
shoes: Asics Gel Noosa Tri-8

Strides on the grass with Eric after the 10miler

Running (Road) warm up/down (home) 22:14 [2] 4.76 km (4:40 / km) +21m 4:34 / km
shoes: Asics Gel Noosa Tri-8

ran from the track into town with Colm and then back out to home for feeding

Monday Oct 28, 2013 #

6 PM

Running (Road) (recovery) 30:21 [2] 6.43 km (4:43 / km) +51m 4:32 / km
shoes: Asics Gel Noosa Tri-8

Home from Tralee after a days instructing infantry on how to work radios etc. Got dropped to the door, chucked my kit in and out on the roads with a pack on so i could go via tesco to get some grub

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