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Training Log Archive: Joshosh

In the 7 days ending Oct 26, 2015:

activity # timemileskm+m
  Running (Road)5 1:36:00 11.07(8:40) 17.81(5:23) 50
  Orienteering ◪2 1:19:56 9.6(8:19) 15.46(5:10) 242c
  Running (Track)1 46:42 6.8(6:52) 10.94(4:16) 3
  Running (Grass)2 42:06 3.83(10:59) 6.17(6:50) 1
  Cycling2 28:45 6.1(4:43) 9.81(2:56) 28
  Turbo Trainer1 20:33 0.25(1:21:04) 0.41(50:22)
  Total7 5:14:02 37.65(8:20) 60.6(5:11) 8442c
  [1-5]7 5:13:13

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Sunday Oct 25, 2015 #

11 AM

Running (Grass) warm up/down 20:30 intensity: (2 @0) + (3:31 @1) + (16:51 @2) + (6 @3) 3.11 km (6:36 / km)
ahr:124 max:139 shoes: Inov-8 Oroc 280 Ice-Tec

Good long warm up

Running (Grass) warm up/down 4:51 intensity: (5 @0) + (2:02 @1) + (2:44 @2) 0.47 km (10:15 / km)
ahr:118 max:128 shoes: Inov-8 Oroc 280 Ice-Tec

Some drills and jogging about waiting for my start since there was a delay

Orienteering ◪ race 30:35 intensity: (13 @2) + (19 @3) + (17:07 @4) + (12:56 @5) 5.95 km (5:08 / km) +1m 5:08 / km
ahr:176 max:190 18c shoes: Inov-8 Oroc 280 Ice-Tec

IOC Middle 2015 - Magilligan

Running (Road) warm up/down 8:27 intensity: (14 @1) + (6:23 @2) + (1:50 @3) 1.26 km (6:41 / km) +1m 6:39 / km
ahr:136 max:143 shoes: Inov-8 Oroc 280 Ice-Tec

Half hearted cool down. Offered a lift back when the family passed with zacosh on board and decided i didnt fancy another 3 and a bit miles

Course 1 - Splits

Saturday Oct 24, 2015 #

Event: Junior Home Internationals / NI Championships
 
1 PM

Running (Grass) warm up/down 16:45 intensity: (2:38 @1) + (8:53 @2) + (5:14 @3) 2.59 km (6:28 / km) +1m 6:28 / km
ahr:131 max:152 shoes: Inov-8 Oroc 280 Ice-Tec

Warm up, small bit with Olivia as she rushed towards the start area.

Relieved that zac finished with no major issues and with some bit of a smile

Orienteering ◪ race 49:21 intensity: (2 @1) + (20 @2) + (8 @3) + (24:06 @4) + (24:45 @5) 9.51 km (5:11 / km) +1m 5:11 / km
ahr:177 max:190 24c shoes: Inov-8 Oroc 280 Ice-Tec

NIOC 2015 - Magilligan

Running (Road) warm up/down 37:35 intensity: (1:54 @2) + (35:41 @3) 6.48 km (5:48 / km) +1m 5:48 / km
ahr:144 max:150 shoes: Asics Gel Noosa Tri-10

Decided to jog back the road to get home after. Didnt realise it was over 4miles!!! Dad came out to get me since there was heavy rain coming........he found me maybe 500m from the house

Course 1 - Splits

Friday Oct 23, 2015 #

9 AM

Running (Road) 16:42 intensity: (7 @0) + (23 @1) + (7:03 @2) + (9:09 @3) 3.25 km (5:08 / km) +13m 5:02 / km
ahr:140 max:154 shoes: Asics Gel Noosa Tri-10

In for lectures, met Darius on the way to get changed and we had a chat on the way to the lecture
12 PM

Running (Road) 16:39 intensity: (10 @0) + (20 @1) + (5:47 @2) + (9:28 @3) + (54 @4) 3.28 km (5:04 / km) +21m 4:55 / km
ahr:143 max:159 shoes: Asics Gel Noosa Tri-10

Home to get sorted for the trip up North

Thursday Oct 22, 2015 #

7 PM

Turbo Trainer 20:33 intensity: (21 @0) + (20:12 @1) 0.41 km (50:22 / km)
ahr:109 max:117 shoes: Asics Gel Noosa Tri-10

2 long days of remote sensing conferences in Galway so didnt feel like much tonight but forced myself to do an easy slow short spin on the bike. Watched the end of the rocky horror picture show

Tuesday Oct 20, 2015 #

5 PM

Cycling warm up/down 14:29 intensity: (32 @1) + (4:55 @2) + (8:23 @3) + (39 @4) 4.92 km (2:57 / km) +3m 2:56 / km
ahr:142 max:165 shoes: Asics Gel Noosa Tri-10

On the bike and in for training to celebrate Graduation day like any normal student would
6 PM

Running (Road) warm up/down 16:37 intensity: (14 @1) + (1:43 @2) + (14:40 @3) 3.53 km (4:42 / km) +14m 4:37 / km
ahr:147 max:156 shoes: Asics Gel Noosa Tri-10

With Conor talking about his marathon in Germany on Sunday. Seems in good shape for his sub 2:35 attempt

Running (Track) intervals 26:54 intensity: (7 @1) + (9 @2) + (1:51 @3) + (11:59 @4) + (12:48 @5) 7.2 km (3:44 / km) +1m 3:44 / km
ahr:173 max:187 shoes: Nike Zoom Rival MD8

(Distance messed up with the track so adjusted based on what i did)

5*1km tonight but with the fast group of Mark Hanrahan (reps 3,4), Gruff and myself. Pete (800m runner) did reps 1,3,5 i think. Lovely soft evening for it with a nice breeze on the track but not so much as it would be any trouble.

We had a treat before starting that Sonia O'S (2*world cross at 4km and 8km in 1998, 3* champion with wins at 3000,5000 and 10000m, 5000m world champion, Olympic silver medal at 5000m) may be jumping in with the training group when in town so she came along tonight just to watch us do our workout. Marcus O'S (3*world indoor 1500m champion and 3rd in all time sub 4mile total list with 101!!) was also there helping with the mid-distance crew. And of course Donie was there as always, surrounded by greatness!

Aim was to go steady for the first 4 and then open up a bit on the last.







Rep Split Average HR Max HR
(1) 3:10.5 176 181
(2) 3:09.2 179 184
(3) 3:10.5 179 184
(4) 3:09.3 180 186
(5) 3:03.1 182 187




Happy with how the pacing went for me, left Gruff gap me on a few and just worked back up with 400 to go or so. He did steal a march on the last rep doing a 3 flat to round it up. Mark was really handy (he just did 2 reps) as he was even with pacing.
C • 3 10s 1

Running (Track) 2:45 intensity: (3 @2) + (1:01 @3) + (1:41 @4) 0.47 km (5:51 / km) +1m 5:47 / km
ahr:158 max:168 shoes: Nike Zoom Rival MD8

Trying to keep to my good habits. Straight into 4*100m strides focusing on running form and leg lift

Running (Track) warm up/down 17:03 intensity: (4 @0) + (19 @2) + (16:40 @3) 3.27 km (5:13 / km) +1m 5:12 / km
ahr:148 max:155 shoes: Asics Gel Noosa Tri-10

Jog in reverse on the track with some of the guys and then alone at the end to get my 2 miles in

Cycling 14:16 intensity: (4 @1) + (4:21 @2) + (8:49 @3) + (1:02 @4) 4.89 km (2:55 / km) +25m 2:51 / km
ahr:143 max:163 shoes: Asics Gel Noosa Tri-10

Home for grub. Nice to spin out the legs after a track session. Hate traffic and the lights!!

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