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Training Log Archive: Joshosh

In the 7 days ending Apr 24, 2016:

activity	#	time	miles		km		+m
Running (Road)	11	4:45:50	32.06	(8:55)	51.6	(5:32)	189
Turbo Trainer	1	40:00	15.21	(2:38)	24.48	(1:38)
Running (Track)	2	38:18	4.32	(8:52)	6.95	(5:30)	1
Cycling	2	33:12	6.13	(5:25)	9.87	(3:22)	29
Running (Aquajogging)	1	30:00
Orienteering ◪	1	24:08	3.05	(7:55)	4.9	(4:55)	105	17 /	18c	94%
Running (Trails)	1	6:47	0.67	(10:10)	1.07	(6:19)	17
Total	15	7:38:15	61.44		98.88		341	17 /	18c	94%

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Sunday Apr 24, 2016 #

Event: Cork Spring League, Spike Island

Note
(injured)

12 PM

Running (Trails) warm up/down 6:47 [2] 1.07 km (6:19 / km) +17m 5:51 / km
shoes: Inov8 Oroc 280 Ice-Tec

Light warm up around part of the island to get things moving

Orienteering ◪ race 24:08 [4] 4.9 km (4:55 / km) +105m 4:27 / km
spiked:17/18c shoes: Inov8 Oroc 280 Ice-Tec

Just did the Green today so not to aggravate things any more than they already are. Messed up 3 not reading descriptions and 13 not seeing the kite on the tree (2 trees in the circle with only the minor one mapped so went to the wrong one).

Running (Road) warm up/down 15:04 [2] 2.11 km (7:08 / km) +22m 6:47 / km
shoes: Inov8 Oroc 280 Ice-Tec

Totter with zacosh after the race.

Anyone know how to deal with control punching issues (i.e newer SI not read by SI box) and people mispunching in general to still add the file? Had to remove a control and then also ended up with a 380m run in of 1sec.....

C • SI 3

Green - Splits

Saturday Apr 23, 2016 #

Note
(injured)

8 AM

Cycling 14:48 [2] 4.77 km (3:06 / km) +3m 3:06 / km

Cycle to the track, caught in all the lights and people parking in the cycle lanes

9 AM

Running (Road) warm up/down 10:58 [2] 1.91 km (5:44 / km)
shoes: Asics Gel Noosa Tri10

Gentle warm up on the track, lots around today

Running (Track) intervals (6*200) 13:57 [4] 1.74 km (8:01 / km)
shoes: Nike Zoom Rival MD8

6*200 with Clare, Gruff Mark and Laura were there too doing a slightly different workout this morning. Load of people learning Chi-running about.

with a 100m walk recovery to build up lactic acid in the muscles and not flush it out with a jog. Also took rep 4 harder to help the lactic.

1) 31.0
2) 31.1
3) 31.1
4) 29.6
5) 30.7
6) 30.9

Still restricted when running fast

Running (Road) warm up/down 27:33 [2] 4.35 km (6:20 / km) +2m 6:19 / km
shoes: Asics Gel Noosa Tri10

Out through the lee fields, bumped into the Run with Red gang

10 AM

Cycling 18:24 [2] 5.1 km (3:36 / km) +26m 3:31 / km

Home for breakfast. Stopped at tesco to get oranges to make a fruit salad

7 PM

Turbo Trainer 40:00 [2] 24.48 km (1:38 / km)

Spinning in the gym watching some comedy and snooker

8 PM

Running (Aquajogging) 30:00 [2]

Laps in the pool

Friday Apr 22, 2016 #

Note
(injured)

11 AM

Running (Road) 25:04 [2] 4.79 km (5:14 / km) +6m 5:12 / km
shoes: Asics Gel Noosa Tri10

Longer route to the labs

8 PM

Running (Road) 17:03 [2] 3.47 km (4:55 / km) +24m 4:45 / km
shoes: Asics Gel Noosa Tri10

Got all my images for a report for a "client" on using geoinformatics to manage an estate (Fota gardens)

You know people are going crazy in the lab when everyone did the brass solo when this came on

Thursday Apr 21, 2016 #

Note
(injured)

4 PM

Running (Road) 16:17 [2] 3.29 km (4:57 / km) +15m 4:51 / km
shoes: Asics Gel Noosa Tri10

GeoDATA conferences all day, quick pop to the labs before track

6 PM

Running (Road) warm up/down 18:19 [2] 3.52 km (5:12 / km) +11m 5:07 / km
shoes: Asics Gel Noosa Tri10

Usual

Running (Track) intervals 24:21 [4] 5.21 km (4:40 / km) +1m 4:40 / km
shoes: Nike Zoom Rival MD8

6*600 with Gruff and Cillian

Had to bail on the 400m jog recovery and just waited for the guys to finish the lap recovery before joining again. Wasnt feeling good and still restricted when i try to open up. (Reps 1,3,5 into a headwind)

1) 1:45.8
2) 1:47.6
3) 1:48.4
4) 1:45.2
5) 1:47.1
6) 1:45.7

Running (Road) 13:20 [3] 2.22 km (6:00 / km)

Wednesday Apr 20, 2016 #

Note
(injured)

9 AM

Running (Road) 17:22 [2] 3.29 km (5:17 / km) +13m 5:11 / km
shoes: Asics Gel Noosa Tri10

In for work in the lab and to see the doctor.

She ruled out a hernia, reckons maybe a popped ligament or tendon in the hip but not certain. She took blood tests too just see that everything is ok on that side of the house.

7 PM

Running (Road) 17:08 [2] 3.43 km (5:00 / km) +24m 4:50 / km
shoes: Asics Gel Noosa Tri10

Rushing home of the Merseyside Derby match. Heavy legs after all the poking and movement today

Tuesday Apr 19, 2016 #

Note
(injured)

Physio today and just got a call to say she booked me in to see the doctor tomorrow at 10am too......

6 PM

Running (Road) 1:12:23 [2] 12.61 km (5:44 / km) +44m 5:38 / km
shoes: Asics Gel Noosa Tri10

Physio did some mobility tests........not great........then tried to loosen it out......not great.......then dry needled..........not great.......and more mobility.........not great.

Easy slow jog tonight with Frank, heavy legs after this morning

Monday Apr 18, 2016 #

Note
(injured)

10 AM

Running (Road) 17:24 [2] 3.31 km (5:16 / km) +14m 5:09 / km
shoes: Asics Gel Noosa Tri10

Sore

3 PM

Running (Road) 17:55 [2] 3.3 km (5:25 / km) +16m 5:18 / km
shoes: Asics Gel Noosa Tri10

Homeward bound

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