Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Feb 13, 2016:

activity # timemileskm+m
  Running (Road)10 5:40:40 38.14(8:56) 61.38(5:33) 348
  Orienteering ◪2 58:22 8.43(6:55) 13.57(4:18) 7321c
  Running (Trails)2 37:38 3.38(11:07) 5.45(6:55) 286c
  Running (Track)2 20:42 3.36(6:10) 5.4(3:50) 1
  Total12 7:37:22 53.31(8:35) 85.8(5:20) 45027c
  [1-5]12 7:35:45

«»
2:11
0:00
» now
SuMoTuWeThFrSa

Saturday Feb 13, 2016 #

Event: Irish Colleges Campus Sprint Series (Irish Junior Squad Fundraiser), Univer
 
10 AM

Running (Road) 26:39 intensity: (14 @0) + (52 @1) + (14:48 @2) + (10:02 @3) + (43 @4) 3.45 km (7:43 / km) +84m 6:53 / km
ahr:138 max:162 shoes: Inov8 Oroc 280 Ice-Tec

Trotting around the TT route and motivating the juniors. Conditions were terrible for it
1 PM

Running (Road) 17:04 intensity: (38 @1) + (12:49 @2) + (3:37 @3) 2.49 km (6:51 / km) +4m 6:48 / km
ahr:133 max:144 shoes: Asics Gel Noosa Tri10

The usual warm up. Wore calf sleeves today and they seemed to help.....i think....they helped me look a fool anyway

Orienteering ◪ 30:33 intensity: (1 @1) + (15 @2) + (11 @3) + (14:57 @4) + (15:09 @5) 7.22 km (4:14 / km) +37m 4:07 / km
ahr:176 max:185 shoes: Asics Gel Noosa Tri10

Nice long course. Dont remember much of it.

2 from 2

Running (Trails) 10:04 intensity: (9 @1) + (4:43 @2) + (5:12 @3) 1.35 km (7:26 / km)
ahr:137 max:144

With the CNOC gang on a bit of the campus

Long - Splits

Friday Feb 12, 2016 #

Event: IUAA Indoors
 
10 AM

Running (Road) warm up/down 19:12 [2] 3.53 km (5:27 / km) +5m 5:24 / km
shoes: Asics Gel Noosa Tri10

Myself and Ben found a nice loop around a bit of Athlone that we trotted around
11 AM

Running (Track) race 9:11 [5] 3.0 km (3:04 / km)
shoes: Nike Zoom Rival MD8

Through the mile feeling good in 4:46 and we were all strung out, through 2km in 5:59 then lost contact with the lead group and got home in 9:10.9......new pb but disappointed with the time.

Results
12 PM

Running (Road) 31:31 [2] 5.48 km (5:45 / km) +34m 5:35 / km
shoes: Asics Gel Noosa Tri10

Found somewhere to do some laps with Ben at the start, then Craig for the next bit

Thursday Feb 11, 2016 #

Note
(rest day)

Day off before what will be a tough weekend. Travelling up to Athlone at 1900 tonight so will get plenty of rest before the race tomorrow

Wednesday Feb 10, 2016 #

10 AM

Running (Road) 17:13 intensity: (6 @0) + (59 @1) + (11:08 @2) + (5:00 @3) 3.23 km (5:20 / km) +8m 5:16 / km
ahr:133 max:148 shoes: Asics Gel Noosa Tri-10

In for some guest lectures about Geoinformatics in the Navy, teaching GIS and then GNSS Applications for Geoinformatics after lunch.

Body feeling tired after last night. Winding down towards Friday for indoors in AIT, the UCD Sprint race in Saturday and Oakwood on Sunday

Running (Road) 17:12 intensity: (6 @0) + (59 @1) + (11:08 @2) + (4:59 @3) 3.23 km (5:20 / km) +1m 5:19 / km
ahr:133 max:148

3 PM

Running (Road) 18:25 intensity: (6 @0) + (45 @1) + (8:24 @2) + (9:10 @3) 3.4 km (5:25 / km) +30m 5:11 / km
ahr:137 max:155 shoes: Asics Gel Noosa Tri-10

Home via Aldi to pick up fish cakes for tonight. 2 collations and 1 meal for the day since its ash Wednesday.

Watch took a while to pick up satellites so instead of looking like a fool standing at the Connolly building i just started moving




Trying to decide how best to go at the 3km indoors on Friday. Nice time for the race, 11am. Might as well have a pop off 8:59.99 (4:50min/mile pace) or better which is 36sec lapping (200s). 2km outdoors this winter i was doing 71sec (400s) and last indoors was a 1500m and that was about 33/34sec lapping (200s) but no idea what to expect. Go out hard for 2km and hang on or go a bit easier for 2km and then hope to kick with 5 laps to go?!

Will know by just before 11:10am on friday if i can run that fast or not

Running (Road) 18:25 intensity: (6 @0) + (45 @1) + (8:24 @2) + (9:10 @3) 3.4 km (5:25 / km) +28m 5:12 / km
ahr:137 max:155

Tuesday Feb 9, 2016 #

11 AM

Running (Road) 17:58 intensity: (7 @0) + (1:13 @1) + (11:01 @2) + (5:37 @3) 3.43 km (5:14 / km) +13m 5:09 / km
ahr:134 max:150 shoes: Asics Gel Noosa Tri-10

In for more essay writing. Got help with part 3 of my spatial analysis in the health industry section
6 PM

Running (Road) warm up/down 17:24 intensity: (14 @0) + (17 @1) + (9:49 @2) + (7:04 @3) 3.54 km (4:55 / km) +17m 4:48 / km
ahr:133 max:153 shoes: Asics Gel Noosa Tri-10

Chatting with Andrew, Arsenal fan, about all things soccer related.

Running (Track) intervals 11:31 intensity: (6 @1) + (33 @2) + (4:35 @3) + (6:17 @4) 2.4 km (4:48 / km) +1m 4:47 / km
ahr:158 max:177 shoes: Nike Zoom Rival MD8

6*300 ; 100m

Shane was doing 3*300 with a longer recovery than me so he jumped in for reps 1,3,5 and he recovered on reps 2,4,6. Heavy legs after the weekend.....shocker there.....Really breezy on the track too which didnt help as the lactic hit.

1) 45.1
2) 46.0
3) 46.5
4) 47.6
5) 47.4
6) 47.0

Shane started off way to fast and got overly excited on an overtake when he hit the accelerator big time. Put me in trouble for the next 5 reps!

Running (Road) warm up/down 13:57 intensity: (52 @2) + (13:05 @3) 2.42 km (5:45 / km) +2m 5:44 / km
ahr:145 max:152 shoes: Asics Gel Noosa Tri-10

Short lap with Mick nice and handy. Talking about races and my race calendar which is pretty packed between now and mid-june

Running (Road) warm up/down 1:10:16 intensity: (7 @0) + (37 @1) + (24:11 @2) + (45:21 @3) 13.11 km (5:22 / km) +68m 5:14 / km
ahr:140 max:152 shoes: Asics Gel Noosa Tri-10

Long warm down than usual.......Rough day with finishing off that essay. Tired, cranky and not particularly happy so went in search of tarmac therapy on the way home. Decided to play a game of Snake on route to the Chinese where i was treating myself for dinner. Didnt play snake coming from the chinese! Felt like Jackson Browne on the way home as was really hungry. Also, going up windmill road i met a Fox but forgot to ask him what he says

Monday Feb 8, 2016 #

12 PM

Running (Road) 35:48 intensity: (11 @0) + (1:20 @1) + (30:18 @2) + (3:59 @3) 6.81 km (5:15 / km) +21m 5:10 / km
ahr:133 max:148 shoes: Asics Gel Noosa Tri-10

Tired after the weekend. Stayed up for almost all the first half of Superbowl 50
4 PM

Running (Road) 19:36 intensity: (19 @0) + (39 @1) + (4:42 @2) + (13:56 @3) 3.86 km (5:05 / km) +32m 4:52 / km
ahr:139 max:155 shoes: Asics Gel Noosa Tri-10

Home via Aldi

Essay on the complexity (or lack of) in spatial data analysis for the average person for the evening

Sunday Feb 7, 2016 #

Event: Cork Brass Monkey Winter League, Doneraile Forest Park
 
Event: Southeast League, Kilkenny Castle
 
11 AM

Running (Trails) warm up/down 15:41 intensity: (34 @1) + (14:31 @2) + (36 @3) 2.4 km (6:32 / km) +16m 6:19 / km
ahr:129 max:146 shoes: Inov-8 Oroc 280 Ice-Tec

Nice slow warm up around some of the castle grounds. Lovely morning for some O-ing

Orienteering ◪ race 27:49 intensity: (13 @1) + (18 @2) + (22 @3) + (26:56 @4) 6.35 km (4:23 / km) +36m 4:16 / km
ahr:167 max:175 21c shoes: Inov-8 Oroc 280 Ice-Tec

Southeast League #5
Kilkenny Castle

Nice area and a few traps which i didnt get caught by. Legs were a bit tired, as expected. Good to see it mostly stayed in HRZ4

Nice to get a 3rd race done over the weekend though. Kept it pretty clean. Maybe grass wouldve been faster to 2 and had trouble getting through the green on route to 10. Fun new area for me. Happy to be out and about.

Results
Splits

Running (Trails) warm up/down 11:53 intensity: (1 @0) + (33 @1) + (11:10 @2) + (9 @3) 1.69 km (7:01 / km) +12m 6:47 / km
ahr:129 max:139 6c shoes: Inov-8 Oroc 280 Ice-Tec

Some exploration jogging and went via some controls that i didnt have on my course and some that i did.

Will do more analysis and quickroutes when not so hungry and tired......since apparently that makes me cranky and mad

« Earlier | Later »