Training Log Archive: JoshoshIn the 7 days ending Feb 1, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||
Monday Feb 1, 2016 #
Running (Road) 17:15 [3] 3.27 km (5:16 / km) +13m 5:10 / km
shoes: Asics Gel Noosa Tri-10
Running (Road) 20:20 [3] 4.03 km (5:03 / km) +28m 4:53 / km
shoes: Asics Gel Noosa Tri-10
Sunday Jan 31, 2016 #
Running (Trails) 7:56 0.93 km (8:35 / km) +15m 7:56 / km
ahr:115 max:126 shoes: Inov-8 Oroc 280 Ice-Tec
Orienteering ◪ race 1:21:38 **** 11.15 km (7:19 / km) +237m 6:37 / km
ahr:162 max:178 spiked:20/26c shoes: Inov-8 Oroc 280 Ice-Tec
First O of the new year.....And was rusty to say the least.
Good for the first 2 controls and then it was a bit weird where control 3 was placed, i missed it a bit and had to go back. Had zacosh tailing me from here then picked up Agris at 5 which wasnt punching. 6 was a bit low and the ruined fence i can safely say was not ruined cause i had to double back to get around it. Then 7 to 8 i thought about going all the way around on the roads but found a trail and thought it would follow, reckon i lost maybe 4mins or so beating through here and Agris caught back up and got past while i was stuck in "white" forest. Route to 9 had a lot more green than on the map and was starting to get annoyed with all the bashing. Then up to the carpark, looked up and saw a hill top with the boulder ran to it, re-ent on the other side, no control....ended up being too high, got dragged by the better running. Down to 11 and 12 were fine, then lace stop on route to 13. 14 was ok too, passed Tony C here and Aldris too. Then down to the path and up to 15, dubious in around this area too...bit touch and go so went slowly. 16 i got confused by clearings and the stream having flooded which looked a bit like the pond i was looking for, bailed to the path, relocated and got back in. 17 was an easy one, finally got rid of zacosh here and was alone going to 18, then 19 i got confused by all the bushes on the ground but just 2 on the map, picked the wrong one of the 2...Out to 20 was fine as was back in to 21. Down and along the track to the scattered trees looked for the crag couldnt find it at all but i did find a massive boulder which wasnt mine. 23 was easy as was 24 (saw some deer on the road here), track to 25 was a poor choice and got caught behind a buggy in mud so was slowed a bit. Up to 26 and F then.
Not a great technical race to start the year on. Talked to Rory after about area's that "need some work" on the map. Good enough crowd on the Brown (10) so might get some reasonable points for this even if i might not make all of them.
Munster League #1 Results
The below map is an old one from WorldofO. We were on a newer one but im not sure it was the newest as it differs from the MOC race there in 2014
Friday Jan 29, 2016 #
Running (Road) 20:41 [3] 3.89 km (5:19 / km) +31m 5:06 / km
shoes: Asics Gel Noosa Tri-10
Then home and took Riina to the Swiftcare clinic to check out her foot
Thursday Jan 28, 2016 #
Running (Road) 17:45 3.41 km (5:13 / km) +12m 5:07 / km
ahr:134 max:151 shoes: Asics Gel Noosa Tri-10
Running (Road) 15:04 3.07 km (4:55 / km) +14m 4:48 / km
ahr:137 max:149 shoes: Asics Gel Noosa Tri-10
Running (Road) hills 20:54 4.49 km (4:40 / km) +111m 4:09 / km
ahr:169 max:183 shoes: Asics Gel Noosa Tri-10
Donie said to go a bit easier tonight since i had 6*300 on the track after, im not sure he meant so slow though....
Running (Road) 2:47 0.52 km (5:21 / km)
ahr:149 max:158 shoes: Asics Gel Noosa Tri-10
Running (Track) intervals 8:52 2.32 km (3:49 / km) +3m 3:48 / km
ahr:177 max:187 shoes: Nike Zoom Rival MD8
With Gruff for 5 and then alone on the 6th. This felt easier than the hills for some reason.
Mostly in the 48-49 range for each rep which was inside the suggested 51sec
Running (Road) 24:12 4.52 km (5:21 / km) +24m 5:13 / km
ahr:150 max:158 shoes: Asics Gel Noosa Tri-10
Wednesday Jan 27, 2016 #
Running (Road) 9:47 1.7 km (5:45 / km) +1m 5:44 / km
ahr:135 max:149 shoes: Asics Gel Noosa Tri-10
Running (Road) 19:10 3.39 km (5:39 / km) +23m 5:28 / km
ahr:136 max:149 shoes: Asics Gel Noosa Tri-10
Tuesday Jan 26, 2016 #
Running (Road) 16:22 3.08 km (5:19 / km) +2m 5:18 / km
ahr:139 max:153 shoes: Asics Gel Noosa Tri-10
Running (Road) 18:25 3.52 km (5:14 / km) +13m 5:08 / km
ahr:139 max:155 shoes: Asics Gel Noosa Tri-10
Running (Track) 24:19 6.39 km (3:48 / km) +1m 3:48 / km
ahr:174 max:189 shoes: Nike Zoom Rival MD8
With Ben, Brian, Darren, Mick B and Conor. Good paces considering there was a swirling wind and it was raining. The kms we 3:08 and 3:05 and then the 800s were 2:25, 2:27, 2:27 so fairly consistent.
1/4mile splits
1st km - 75sec lapping
2nd km - 74sec lapping
1st 800m - 72.5sec lapping (paced this one, maybe a little fast but a 72.9 and 73.2)
2nd 800m - 73.5sec lapping
3rd 800m - 73.5sec lapping
Tough workout but a good one
Running (Road) 23:18 3.5 km (6:39 / km) +13m 6:32 / km
ahr:138 max:146 shoes: Asics Gel Noosa Tri-10