Training Log Archive: JoshoshIn the 7 days ending Oct 14, 2017:
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Thursday Oct 12, 2017 #
7 PM
Running (Road) 58:40 [4] 13.14 km (4:28 / km) +14m 4:26 / km
shoes: Asics Gel Noosa-Tri11
Trim AC - 10*800m (200rec)
Ended up going solo since the others weren't interested in going faster than 3:30 ish for the 8s. Tough with the wind. Got them done, was moving well on the last lap until every car on the Navan road needed to pass! Happy enough with the work level though, got a good sweat on!
Passed my number on to some guy in the club who said he would give it to their superstar, Sean, who ran 2:39 in Rotterdam this year. Sounds like he's no slouch! Hopefully I'll be able to do some workouts with him.
Ended up going solo since the others weren't interested in going faster than 3:30 ish for the 8s. Tough with the wind. Got them done, was moving well on the last lap until every car on the Navan road needed to pass! Happy enough with the work level though, got a good sweat on!
Passed my number on to some guy in the club who said he would give it to their superstar, Sean, who ran 2:39 in Rotterdam this year. Sounds like he's no slouch! Hopefully I'll be able to do some workouts with him.
Tuesday Oct 10, 2017 #
7 PM
Running (Road) intervals 56:35 [3] 12.63 km (4:29 / km) +23m 4:26 / km
shoes: Asics Gel Noosa-Tri11
More fun tonight with Trim AC. Fella called John was there who was 3rd in the County Junior XC & 4th in the County Novice this season so he's handy enough.
3 groups doing different paces for the 3*3km with the two of us being at the sharp end. I paced and got it horribly wrong with the 2nd rep being too close in pace wise to the 1st rep, shouldve been closer to 4:00min/km pace. John had a few sections where he was suckin air too much so I didnt turn the screw and just kept it at a pace I could talk at. On the last rep he tried to crack me and made a move with ~500m to go, he tried but he ran out of wheels, hopefully he appreciated the motivational words I gave him as I moved past urging him to get his arms pumping and get on my shoulder. Good to have someone who wanted to run a bit faster, hopefully he is here for a few more of these workouts.
Our laps were a bit longer than 3km but no harm. I guess it would make more sense to do these in 13:20, 12:35, 11:50 kind of range, makes sense as a workout idea these longer progression type things
3 groups doing different paces for the 3*3km with the two of us being at the sharp end. I paced and got it horribly wrong with the 2nd rep being too close in pace wise to the 1st rep, shouldve been closer to 4:00min/km pace. John had a few sections where he was suckin air too much so I didnt turn the screw and just kept it at a pace I could talk at. On the last rep he tried to crack me and made a move with ~500m to go, he tried but he ran out of wheels, hopefully he appreciated the motivational words I gave him as I moved past urging him to get his arms pumping and get on my shoulder. Good to have someone who wanted to run a bit faster, hopefully he is here for a few more of these workouts.
Our laps were a bit longer than 3km but no harm. I guess it would make more sense to do these in 13:20, 12:35, 11:50 kind of range, makes sense as a workout idea these longer progression type things
Sunday Oct 8, 2017 #
11 AM
Running (Road) 5:18 [3] 1.04 km (5:05 / km) +17m 4:42 / km
shoes: Asics Gel Noosa-Tri11
Token warm up along the road, sore calves
Orienteering ◪ 47:18 [3] 6.32 km (7:29 / km) +86m 7:00 / km
12c shoes: Icebug Spirit6 W OLX
Map - Ground didn't quite match.......in most places.......a real battle! Controls on features not even mapped which is impressive! And couldn't find number 7, did 2-3 laps of the thicket and no sign of it, description of "veg change" wasn't much use. Just left it since I knew I was right after a few checks. Given a DNF for not getting it, as the organiser said "sure it was too easy a control to see so I hid it in the middle of the bush out of sight"....Nice to get a run anyway....