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Training Log Archive: Joshosh

In the 7 days ending Feb 8, 2015:

activity	#	time	miles		km		+m
S&C/Injury prevention	8	2:45:47	2.44		3.93
Orienteering ◪	4	2:35:18	16.17	(9:36)	26.03	(5:58)	550	180 /	185c	97%
Running (Road)	7	2:04:34	11.09		17.84
Running (Track)	4	1:33:44	13.22	(7:06)	21.27	(4:24)
Running (Grass)	2	37:17	2.39		3.84
Running (Trails)	1	20:27	1.75	(11:43)	2.81	(7:17)
Total	20	9:57:07	47.05		75.72		550	180 /	185c	97%

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Sunday Feb 8, 2015 #

Event: Cork League, Watergrasshill

Event: Cork Brass Monkey Winter League, Doneraile Forest Park

12 PM

Running (Road) warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: inov-8 Talon 212 (June 2014)

Orienteering ◪ 1:08:08 [3] *** 8.85 km (7:42 / km) +450m 6:08 / km
ahr:161 spiked:22/22c shoes: Asics Gel Noosa Tri-9 #2

So what I learned from today is that im still not strong enough over the rough stuff and that on the hills im weak. On the plus side, nailed all the controls which is nice.

Another positive is i still have it on the run in's even though aidan mcC wanted to test it!! just the rest of the course to sort out

1 PM

Running (Trails) warm up/down 20:27 [2] 2.81 km (7:17 / km)
shoes: inov-8 Talon 212 (June 2014)

With Roar and Hellsac, then alone to bring up the 20mins

9 PM

S&C/Injury prevention 15:00 [1]

Brown - Splits

Saturday Feb 7, 2015 #

Event: DUO 40th Anniversary Relay, Curragh

11 AM

Running (Grass) warm up/down 10:00 [2]
shoes: inov-8 Talon 212 (June 2014)

Orienteering ◪ race 28:07 [4] *** 6.12 km (4:36 / km) +100m 4:15 / km
ahr:175 spiked:22/24c shoes: inov-8 Talon 212 (June 2014)

Relay on the curragh, out of practice. 3 mistakes which shouldn't have happened

12 PM

Running (Grass) warm up/down 27:17 [2] 3.84 km (7:06 / km)
ahr:131 shoes: inov-8 Talon 212 (June 2014)

With PaulP to get some extra mileage

2 PM

S&C/Injury prevention 10:00 [1]

Friday Feb 6, 2015 #

1 PM

S&C/Injury prevention 1:00:17 [2] 3.07 km (19:38 / km)
ahr:133 (rest day) shoes: Asics Gel Noosa Tri-9 #2

Drills and mobility work

Thursday Feb 5, 2015 #

6 PM

Running (Road) warm up/down 18:50 [2] 3.52 km (5:21 / km)
ahr:137 shoes: Asics Gel Noosa Tri-9 #2

Usual loop

Running (Track) warm up/down 1:46 [2] 0.4 km (4:25 / km)
ahr:142

warm up lap

Running (Track) tempo 25:00 [4] 6.98 km (3:35 / km)
ahr:172 shoes: Asics Gel Noosa Tri-9 #2

Felt really good tonight. Really easy pace, picked up a bit towards the end with Mark and lizzie had a freak out at us

7 PM

Running (Track) warm up/down 15:05 [2] 2.67 km (5:39 / km)
ahr:139 shoes: Asics Gel Noosa Tri-9 #2

With Anthony, Zac, Rob P

9 PM

S&C/Injury prevention 20:00 [1]

Wednesday Feb 4, 2015 #

6 PM

Running (Road) warm up/down 8:00 [2]
shoes: Asics Gel Noosa Tri-9 #2

From james to castlewhite

Orienteering ◪ intervals (UCCO SprINTERVALS) 32:52 [3] *** 4.42 km (7:26 / km)
ahr:148 spiked:35/38c shoes: Asics Gel Noosa Tri-9 #2

Lots of uncrossables and blocked off routes to make it more interesting. Good fun, and a good group for some head to head racing

7 PM

Running (Road) warm up/down 8:05 [2] 1.09 km (7:25 / km)
shoes: Asics Gel Noosa Tri-9 #2

Back to James

9 PM

S&C/Injury prevention 10:00 [1]

Tuesday Feb 3, 2015 #

5 PM

S&C/Injury prevention 20:30 [2] 0.86 km (23:52 / km)
ahr:123 shoes: Asics Gel Noosa Tri-9 #2

Drills

6 PM

Running (Road) warm up/down 20:22 [2] 3.52 km (5:47 / km)
ahr:133 shoes: Asics Gel Noosa Tri-9 #2

Chit Chat with Shane

Running (Track) intervals 31:08 [4] 7.83 km (3:59 / km)
ahr:166 shoes: Asics Gel Noosa Tri-9 #2

Zac and Robs first night at a track workout with the Leevale AC crew, 800s on the menu. The gang were doing 3min for 4 of them(nailed all of them within a few seconds). Really icy track and my first full workout of the season, survived it all with full recovery jogs

1) 2:32 - 829m - 3:04min/km - 173bpm
2) 2:32 - 823m - 3:05min/km - 176bpm
3) 2:31 - 826m - 3:03min/km - 178bpm
4) 2:30 - 831m - 3:01min/km - 179bpm
5) 2:30 - 832m - 3:01min/km - 179bpm
6) 2:28 - 832m - 2:58min/km - 180bpm

Good evenings work

7 PM

Running (Track) warm up/down 20:45 [2] 3.39 km (6:07 / km)
ahr:140 shoes: Asics Gel Noosa Tri-9 #2

With Zac and Rob P and Anthony, but the two lads peeled out after 10mins and went to get warm gear on

10 PM

S&C/Injury prevention 15:00 [1]

Monday Feb 2, 2015 #

6 PM

Running (Road) 23:28 [2] 3.62 km (6:29 / km)
ahr:130 shoes: Asics Gel Noosa Tri-9 #2

to UCC with Zac and Rob P

Orienteering ◪ 26:11 [4] *** 6.64 km (3:57 / km)
ahr:172 spiked:101/101c shoes: Asics Gel Noosa Tri-9 #2

UCC 101 Night-O

good fun, about 30second start intervals and butterfly loops too. Hard to keep on top of the nav

7 PM

Running (Road) warm up/down 35:49 [2] 4.59 km (7:48 / km)
ahr:124 shoes: Asics Gel Noosa Tri-9 #2

home from UCC

10 PM

S&C/Injury prevention 15:00 [1]

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