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Training Log Archive: Joshosh

In the 7 days ending Feb 8, 2014:

activity	#	time	miles		km		+m
Orienteering ◪	5	4:19:24	21.47	(12:05)	34.56	(7:30)	729	82 /	99c	82%
Running (Road)	5	2:20:24	17.57	(7:59)	28.28	(4:58)	155
Cycling	2	1:48:23	27.74	(3:54)	44.64	(2:26)	175
Running (Track)	5	1:02:38	7.18		11.56
Running (Trails)	3	17:09	1.65	(10:23)	2.66	(6:27)	14
stretching session	1	8:00
Total	15	9:55:58	75.62		121.7		1073	82 /	99c	82%

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Saturday Feb 8, 2014 #

Event: Ireland Senior Squad Training Weekend

1 PM

Orienteering ◪ 2:00:00 [2] *** 12.0 km (10:00 / km) +400m 8:34 / km
spiked:16/26c shoes: Inov-8 Talon 212 (2)

Rough days training out in Wicklow with the guys. Started late after a spin up from cork. Then confused on the first leg thinking it was a bit far but it made sense so assumed i was out of practice with a 1:15000, turns out there was an issue with the printing and it was more like 1:20000+. Trouble again on the long leg to 4 and in the tiny corridor, got most of it. Contours only was beautiful and the forest wasnt too bad until the boulder in the open when it was further than i thought again. Into the control pick but 3 from home had to bail as my hands were gone numb, feet were numb, face was numb, found out after i was pale and white in the face and my vision was starting to go blurry.

4 PM

Orienteering ◪ 20:00 [2] *** 1.5 km (13:20 / km) +70m 10:49 / km
spiked:5/6c shoes: Inov-8 Talon 212 (2)

Out getting controls with rob after i warmed up but we had to bail again as i was having the same problems and he wasnt looking to great either

6 PM

Running (Trails) warm up/down 4:00 [2] 0.6 km (6:40 / km)
shoes: Inov-8 Talon 212 (2)

To start

Orienteering ◪ 42:53 [3] *** 5.2 km (8:15 / km) +150m 7:12 / km
spiked:12/16c shoes: Inov-8 Talon 212 (2)

Just went out to enjoy this and keep warm aswell. Pretty clean for the most part in my first night-o without dad shadowing me. Really good buzz off it after finishing

7 PM

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

Back with Hellsac who had what looked like the sun strapped on his forehead

Long - Splits

Friday Feb 7, 2014 #

4 PM

Running (Track) warm up/down 21:22 [2] 4.14 km (5:10 / km)
shoes: Asics Gel Noosa Tri-9

warm up in ait with Ben. getting used to the conditions indoors, air very heavy.

Running (Track) (drills ) 6:44 [2]
shoes: Asics Gel Noosa Tri-9

mobility work and drills

5 PM

Running (Track) 2:01 [2] 0.3 km (6:43 / km)
shoes: Nike Rival Zoom

strides and running the bends, pretty steep

Running (Track) race 4:13 [5] 1.5 km (2:49 / km)
shoes: Nike Rival Zoom

first indoor race and first 1500m race aswell. was in the B race based on pb....well more the fact I don't have one. went through 400m in 64/5 I think and the lead guys were around 60 for it. made 3 passes and didn't lose any places at all to finish 5th of 11/12 I think. Ben ran 3:58 in the A race and was 5th aswell. legs felt good for this, lungs ere under pressure. good workout though and some spring in the step. Donie's work is there to see.

that sub9 is well on the cards after chatting with the boss, we just have to pick the right race

6 PM

Running (Track) warm up/down 15:35 [2] 3.1 km (5:02 / km)
shoes: Asics Gel Noosa Tri-9

handy cool down watching the other races. AIT have a sweet setup.

stretching session 8:00 [1]

Thursday Feb 6, 2014 #

2 PM

Note

Going to get in a short jog tonight with the Leevale gang, will just do the warm-up loop and call it a day. Then travelling up to Athlone this evening and racing tomorrow evening at ~17:15 i think in the 1500, i think there might be a link to stream it if anyone is interested in seeing me suffer.

6 PM

Running (Road) 17:53 [2] 3.52 km (5:05 / km) +13m 4:59 / km
shoes: Asics Gel Noosa Tri-9

Easy one ahead of race day. Just did the warm up with the guys

Running (Track) 3:14 [2] 0.65 km (5:00 / km)
shoes: Asics Gel Noosa Tri-9

6 strides with Kieran before heading to the bus

Wednesday Feb 5, 2014 #

8 PM

Running (Road) 55:44 [2] 11.67 km (4:47 / km) +64m 4:39 / km
shoes: Asics Gel Noosa Tri-9

Wednesday chatty run with Kieran, Monaghan road was flooded a bit so it was nice being able to run in the middle of the road with no cars as it was closed to traffic

Tuesday Feb 4, 2014 #

6 PM

Running (Road) 20:03 [2] 3.76 km (5:20 / km) +12m 5:15 / km
shoes: Asics Gel Noosa Tri-9

There were a group going doing 10mile which was tempting but the boss wants me well rested for the varsities this friday, keeps telling me im in good shape, we shall see in the 1500m indoors just how good the shape is. Running easy for the week. Never raced a 1500 but i have done a 4:32mile so i guess thats ok but those guys shall be shifting it, Ben (best in UCC) ran the 1500 last weekend at the AAI games and went through the first 800m in 2:02!

Running (Track) (strides) 5:21 [3] 1.05 km (5:06 / km)
shoes: Asics Gel Noosa Tri-9

6*100m strides

Running (Track) 4:08 [2] 0.82 km (5:03 / km)
shoes: Asics Gel Noosa Tri-9

2 laps with Sinead and Gruff before heading home

Running (Road) 22:08 [2] 4.64 km (4:46 / km) +29m 4:38 / km
shoes: Asics Gel Noosa Tri-9

So i thought it was lashing earlier, this brought a new meaning to the term. Town was empty....except for myself who had to see how high the river was and if it would flood, id say it could be interesting around 8pm at high water.

Monday Feb 3, 2014 #

6 PM

Running (Road) 22:19 [2] 4.53 km (4:56 / km) +33m 4:45 / km
shoes: Asics Gel Noosa Tri-9

Easy around the block after yesterday. Cut on the back of my right ankle was causing discomfort, put a plaster pad on it but its just in the wrong place as the shoe is pressing on it.

10 PM

Note

Some fun on the Green course on sunday, pure headcam footage though

http://www.youtube.com/watch?v=NeXAncCp0Ho

Sunday Feb 2, 2014 #

10 AM

Cycling 51:12 [2] 22.53 km (2:16 / km) +86m 2:14 / km
shoes: Asics Gel Noosa Tri-8

From home out to Fota for the event there today.

11 AM

Running (Road) (Drills) 2:17 [3] 0.16 km (14:16 / km) +4m 12:41 / km
shoes: Inov-8 Talon 212 (2)

Orienteering ◪ race 43:03 [4] *** 9.14 km (4:43 / km) +57m 4:34 / km
spiked:28/29c shoes: Inov-8 Talon 212 (2)

Tricky course, could have done with 2 maps as there was a lot going on in places and it was hard to keep track of where you were at. Fun course though especially around the gardens where you had to keep on top of things. One of the girls from UCCO ran today aswell doing the red course on her first day out with the club and looks to have a good idea of what shes at.

Think i did a superman and won by 16:59 on the brown and about 8minutes on the green i think but that was just for distance (seeing as i didnt do enough today) and fun.

Results: https://sites.google.com/site/bishopstownoc/result...

12 PM

Running (Trails) 8:09 [2] 1.46 km (5:35 / km) +14m 5:20 / km
shoes: Inov-8 Talon 212 (2)

Easy jog with Niamh recap on her race and see what she did well and not so well

Orienteering ◪ 33:28 [3] *** 6.72 km (4:59 / km) +52m 4:48 / km
spiked:21/22c shoes: Inov-8 Talon 212 (2)

Ran the green course after the jog with the GoPro on. Small error going to a wall bend and got stuck by a gate mapped as open which was actually closed. Good to get the extra running with the map in where i can

1 PM

Cycling 57:11 [3] 22.11 km (2:35 / km) +89m 2:32 / km
shoes: Asics Gel Noosa Tri-8

Heavy legs, tied up a small bit and lovely headwind all the way home which was perfect when i was rushing to get back for the match. In hindsight shouldve had more for breakfast and packed something to munch after the run aswell as the tank was very low

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