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Training Log Archive: Joshosh

In the 7 days ending Mar 2, 2014:

activity	#	time	miles		km		+m
Running (Road)	6	2:28:57	19.48	(7:39)	31.35	(4:45)	211
Orienteering ◪	2	1:36:55	9.71	(9:59)	15.63	(6:12)	468	25 /	32c	78%
Running (Track)	1	29:37	4.92	(6:01)	7.92	(3:44)
Cycling	2	26:37	6.03	(4:25)	9.7	(2:45)	34
Running (Trails)	2	22:41	2.03	(11:10)	3.27	(6:56)	17
Running (Grass)	2	15:00	1.37	(10:58)	2.2	(6:49)
Total	11	5:39:47	43.54	(7:48)	70.07	(4:51)	730	25 /	32c	78%

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Sunday Mar 2, 2014 #

Event: Irish Orienteering Student Championships, Clarabeg

11 AM

Running (Trails) warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov-8 Talon 212 (2)

Orienteering ◪ race 1:21:38 [4] *** 11.97 km (6:49 / km) +446m 5:45 / km
spiked:10/16c shoes: Inov-8 Talon 212 (2)

Started well, was in the lead i think on route to 4. Then in the fog the wheels came off, lost time at 4, 7 , and sunk bad going to 12 . More errors but these were the main ones which cost big. Less said about this the better, so just boxing it away and looking forward and not back. Was and am in shape to be far far better than this, just went wrong in a big way

12 PM

Running (Trails) warm up/down 7:41 [2] 1.27 km (6:03 / km) +17m 5:40 / km
shoes: Inov-8 Talon 212 (2)

Saturday Mar 1, 2014 #

Event: Irish Colleges Campus Sprint Series (Irish Junior Squad Fundraiser), Trinit

3 PM

Running (Grass) warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: Asics Gel Noosa Tri-9

Warm up on the cricket pitch in Trinity and then drills and strides.

4 PM

Orienteering ◪ race (Colleges Sprint Series) 15:17 [4] *** 3.66 km (4:11 / km) +22m 4:03 / km
spiked:15/16c shoes: Asics Gel Noosa Tri-9

Nice course around Trinity. Back in the Sprint-O groove. Pretty smooth run, missed the route to 2 so lost a few seconds there and then maybe 20sec total due to hesitating in places. Got the win from the local fellas with 40sec back to Kev who finally caved and was man enough for the running shorts. Nice campus for a sprint with some tricky areas but also enough to open the stride out and have some fun.

3 College sprint races done this season (including in N/C race in UCC) and 3 wins, so thats 2 loads of points for the table which is nice

Running (Grass) warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Asics Gel Noosa Tri-9

Friday Feb 28, 2014 #

7 AM

Running (Road) 15:02 [2] 3.11 km (4:50 / km) +31m 4:36 / km
shoes: Asics Gel Noosa Tri-9

easy one randomly around town, didn't get lost and had most of the place to myself. now for another day staring at cliffs

Thursday Feb 27, 2014 #

6 PM

Running (Road) 25:04 [2] 5.83 km (4:18 / km) +41m 4:09 / km
shoes: Asics Gel Noosa Tri-9

Total change of plan. Turns out we weren't staying around hook head and instead it was Wexford. Got given the map (again) and told to get us to the B and B. So just went for a short gallop about the town in the dark. Only 2 people honked the horn, 1 shouted run forest run and 1 sung eye of the tiger. I think that's a pretty successful day of running even if I couldn't do the tempo seeing as I had no idea where I was and didn't fancy getting run over by a car or train.

C • Coast run 3

Wednesday Feb 26, 2014 #

7 PM

Running (Road) 57:38 [2] 11.48 km (5:01 / km) +73m 4:52 / km
shoes: Asics Gel Noosa Tri-9

Can i log this as swimming!? Nice one with Kieran as usual, very wet and windy out on the route, that said, we broke out the short shorts like any good runner

10 PM

Note

On fieldtrip tomorrow and Friday. Should get in a 15minute tempo somewhere around Hook head tomorrow evening somehow and get another run in early on Friday morning before a day of studying past sedimentary environments......it really is as exciting as it sounds........in as much as its not

Tuesday Feb 25, 2014 #

5 PM

Cycling warm up/down 13:34 [2] 4.86 km (2:47 / km) +13m 2:45 / km

6 PM

Running (Road) warm up/down 16:52 [2] 3.53 km (4:47 / km) +17m 4:40 / km
shoes: Asics Gel Noosa Tri-9

Running (Track) warm up/down (Drills) 2:54 [2] 0.27 km (10:44 / km)
shoes: Asics Gel Noosa Tri-9

Running (Track) (formation lap) 1:36 [2] 0.39 km (4:06 / km)
shoes: Asics Gel Noosa Tri-9

formation lap

Running (Track) 25:07 [4] 7.26 km (3:28 / km)
shoes: Asics Gel Noosa Tri-9

Yummy session tonight from the man with the tache. Originally got told i was doing 8*400 with 200 recovery, this then changed to 10 and later became 12. I paced the first 2 and lost most of the guys except eric. We took it in turns for the 10 and then he stopped by bosses orders and i did the last 2 solo. Really good workout, legs started to go lactic and jelly towards the end.
1) 71sec (me)
2) 69sec (me)
3) 68sec (Eric)
4) 70sec (me)
5) 69sec (Eric)
6) 71sec (me)
7) 68sec (Eric)
8) 70sec (me)
9) 68sec (Eric)
10) 72sec (me, got caught overtaking)
11) 69sec (me,solo now)
12) 68sec(me)

recovery mostly around a minute or so. Really fun workout and good to know I can run the same pace with about half the recovery time.

7 PM

Running (Road) warm up/down 17:59 [2] 3.52 km (5:07 / km) +17m 4:59 / km
shoes: Asics Gel Noosa Tri-9

Cycling warm up/down 13:03 [2] 4.84 km (2:42 / km) +21m 2:38 / km

Monday Feb 24, 2014 #

10 PM

Running (Road) 16:22 [2] 3.88 km (4:13 / km) +32m 4:03 / km
shoes: Asics Gel Noosa Tri-9

Had to get something in but not really worth talking about. In college from 9 until almost 9 today doing a presentation and then a poster project with class mates. No dinner before this but knew i wouldnt be able to run after so just got a short one in,

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