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Training Log Archive: Joshosh

In the 7 days ending Nov 12, 2013:

activity	#	time	miles		km		+m
Running (Road)	7	5:25:41	41.68	(7:49)	67.08	(4:51)	310
Running (Trails)	3	58:11	5.42	(10:45)	8.72	(6:40)	113
Running (Track)	4	52:37	7.66	(6:52)	12.32	(4:16)
Cycling	4	48:15	11.38	(4:14)	18.31	(2:38)	176
Running (XC)	1	30:23	5.33	(5:42)	8.57	(3:33)	72
Running (Grass)	1	25:00	2.17	(11:30)	3.5	(7:09)	20
Total	15	9:00:07	73.63	(7:20)	118.5	(4:33)	691

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Tuesday Nov 12, 2013 #

10 AM

Running (Road) (Recovery) 15:25 [2] 3.11 km (4:57 / km) +23m 4:47 / km
shoes: Asics Gel Noosa Tri-8

Leg loosener before tonight.

5 PM

Cycling warm up/down (to mardyke) 12:01 [2] 4.85 km (2:29 / km) +24m 2:25 / km
shoes: Asics Gel Noosa Tri-8

6 PM

Running (Road) warm up/down 18:12 [2] 3.51 km (5:11 / km) +12m 5:06 / km
shoes: Asics Gel Noosa Tri-8

Good ol chat with steve and pete tonight

Running (Track) warm up/down 6:38 [2] 1.11 km (5:59 / km)
shoes: Asics Gel Noosa Tri-8

strides and plyo stuff

Running (Track) race (Road relay trial) 5:51 [5] 2.0 km (2:56 / km)
shoes: Nike Rival Zoom

Took out the first lap in a 71 and then sat behind Ben for the rest so i could just chill out really. We went through 1km in 2:50, through the mile in 4:33 i think they said, through the 2nd km in 2:47 and the last 90meters at 2:27pace. Came hard off the last bend and won the sprint finish and won the trial. Ignored the watch and was surprised when i saw the time to say the least, havent run this fast before even for my 1km reps last year and this felt good. Last year i ran 6.09 in this trial and 5th place with Ben winning in 5:59 so an 18sec gain in 12months isnt bad at all especially considering i had the XC in the legs. Felt relatively comfy aswell at this pace and it sets me up nicely for a sub9 3km later in the season. Surprised everyone i think, including myself and especially Ben.

The garmin says 2.09 but not certain if i weaved to warrant an extra 90m

C • Speed 18

7 PM

Running (Track) warm up/down 11:22 [2] 2.11 km (5:23 / km)
shoes: Asics Gel Noosa Tri-8

Cool down with Ben, Gruff, Mark H and Laura C.

Cycling warm up/down (home) 13:07 [2] 4.97 km (2:38 / km) +27m 2:34 / km
shoes: Asics Gel Noosa Tri-8

Lots of rolling in traffice but just chilled out anyway.

8 PM

Note

Was nice to get to training tonight and have Donie announce to everyone before we started the warm up about my result on sunday, nice round of applause. Also a huge pb over 2km and confidence boost aswell. Will just cycle tomorrow, tempo tuesday night for 20mins i think is the plan, cycle friday, 15mins run on saturday and some strides and then go for it on sunday.

- Splits

Monday Nov 11, 2013 #

9 AM

Running (Road) (recovery) 30:06 [2] 5.67 km (5:19 / km) +48m 5:06 / km
shoes: Asics Gel Noosa Tri-8

Plan was to stay on the grass but the council were working on new tracks and the place was pretty waterlogged....shouldve guessed it after yesterday. Just did a lap on the roads instead to loosen out after the race. Road relays 2km TT tomorrow night followed by the Intercounties 10km XC next weekend, need to be loose and recover fast

7 PM

Cycling (Too barracks) 12:54 [2] 4.01 km (3:13 / km) +96m 2:52 / km
shoes: Asics Gel Noosa Tri-8

10 PM

Cycling (Home ) 10:13 [2] 4.48 km (2:17 / km) +29m 2:13 / km
shoes: Asics Gel Noosa Tri-8

Sunday Nov 10, 2013 #

2 PM

Running (Grass) warm up/down 25:00 [2] 3.5 km (7:09 / km) +20m 6:57 / km
shoes: Asics Gel Noosa Tri-8

Warm up jog by myself followed by a chat with the lonely Riocht runner on the day. Then myself and Darragh went on a lap behind the women to check out the course

Running (XC) race (Munster Intermediate) 30:23 [5] 8.57 km (3:33 / km) +72m 3:24 / km
shoes: Nike Rival Zoom

Rain, bit of wind, lots of slop.....perfect day for a XC. Dooby had suggested there wasnt much of a hill on the course, on arrival we quickly recalculated and came to the conclusion that there is a fair hill and that we have to do it 6 times. Started off behind the leader going up the hill but pushed out of the first corner and down the hill to string things out a bit, kept ther pace high for most of the first lap and then settled into my running. Dooby was hanging casually at the back of the lead pack getting a free spin. Eventually myself and 2 Togher lads pulled away and got 10-15m on the rest. They worked well together for a bit as i sat behind and cruised for a bit. Then they both started taking turns attacking the lone leevale man. Covered about 4-5 attacks in total and then Gavin Sweeney (5th County Senior) dropped the hammer and i couldnt go with him. Re-focused on securing second and limiting how far ahead he got. Pulled away from Elton Heffernan (County Inter Champ and 7th at County Senior) then and the lead 3 were strung out nicely. Nice motivation from Liam O, James Mc, Mum and Rob+Marian Heffernan on the hills to keep the legs going. Evil uphill finish but got 2nd which considering i was 3rd in the Munster Novice isnt bad and i beat the guy who was ahead of me in that Novice race today along with beating the County Intermediate Champ aswell. Solid enough run, just didnt have the reserves to cover another attack when it came. Dooby came in in 8th ahead of some good runners, he's going strong all considered

Results: http://munsterathletics.com/results/2013/Munjuv&%2...

Wasn't on the County team so only one medal this weekend.

C • Class 3

3 PM

Note

No real cool down as the weather was so bad and i just wanted to get out of the wet gear and out of the field. Stretching and rolling tonight as ive the Road Relays 2km track trial on tuesday night and the Intercounties 10km XC in Santry next weekend. Recovery run tomorrow

Saturday Nov 9, 2013 #

12 PM

Running (Trails) 27:02 [2] 4.18 km (6:28 / km) +55m 6:04 / km
shoes: Asics Gel Noosa Tri-8

Another one on the cliffs with zac. Loosening out before tomorrow's Munster intermediate XC in castlelyons

1 PM

Running (Trails) 2:01 [3] 0.37 km (5:30 / km) +3m 5:17 / km
shoes: Asics Gel Noosa Tri-8

4 strides up and down the road with zac

Friday Nov 8, 2013 #

10 AM

Running (Road) long 2:00:25 [2] 24.67 km (4:53 / km) +101m 4:47 / km
shoes: Asics Gel Noosa Tri-8

Plan of a 2hr long run achieved, maybe a bit faster than intended but felt comfy all the time and chilled in the sun. I had a elderly guy on a bike doing the same speed so just ran with him for about 3km or so. Beautiful morning for a change.

Going to make this a regular on Fridays, although that is racing dependent

5 PM

Running (Trails) 29:08 [2] 4.17 km (6:59 / km) +55m 6:33 / km
shoes: Asics Gel Noosa Tri-8

Petzel run with zac across the cliffs. Very sloppy underfoot but a nice calm, if chilly evening.

Thursday Nov 7, 2013 #

6 PM

Running (Road) warm up/down 17:52 [2] 3.51 km (5:05 / km) +17m 4:58 / km
shoes: Asics Gel Noosa Tri-8

Easy warm up tonight seeing as Gruff wasnt there

Running (Track) 3:34 [1] 0.29 km (12:18 / km)
shoes: Asics Gel Noosa Tri-8

Dynamics

Running (Track) (formation lap) 1:57 [3] 0.38 km (5:08 / km)
shoes: Asics Gel Noosa Tri-8

Running (Track) tempo 20:01 [4] 5.72 km (3:30 / km)
shoes: Asics Gel Noosa Tri-8

Handy 20minute tempo seeing as im racing on sunday. Felt easy and comfy and ignored the watch just ran on feel for what the pace should be......had laura keeping me in check if i started to speed up or drop back a bit which was good.

7 PM

Running (Road) warm up/down 30:58 [2] 5.83 km (5:19 / km) +12m 5:15 / km
shoes: Asics Gel Noosa Tri-8

Cool down with darragh on the track and then hit the roads with tim after

Running (Track) (strides) 3:14 [3] 0.71 km (4:33 / km)

6*100m

Running (Road) warm up/down (home) 21:47 [2] 4.49 km (4:51 / km) +23m 4:44 / km
shoes: Asics Gel Noosa Tri-8

9 PM

Note

Also tonight after the tempo got my medals from the Munster Novice......all four of them! Wasnt a bad day at the office by any means and will be definetly mentioning it in my interview with Deccie K next tuesday for a UCC Sports Scholarship for 2013/14 season

11 PM

Note

A 2hr easy run tomorrow morning at outside of 8minute mile pace just to get some time on the feet. Then handy gallop with zac on the trails tomorrow evening when im home and the same on saturday ahead of sunday........i believe Dooby is racing aswell

Wednesday Nov 6, 2013 #

4 PM

Running (Road) 1:10:56 [2] 16.29 km (4:21 / km) +74m 4:15 / km
shoes: Asics Gel Noosa Tri-8

Wednesday route along the marina and railway line. Met Elton Heffernan (Togher AC, County Intermediate champ, and robs brother) out doing miles before the weekend and met Colm Moore coming towards me doing his miles aswell. Feeling good, got dark fast though and got rained on with about 10minutes to go.

Same min/km as last night and ran most of this ignoring the watch and targetting the 7min/mile pace.

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