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Training Log Archive: Joshosh

In the 29 days ending Feb 29, 2012:

	activity	#	time	miles		km		+m
	Running	31	16:31:21	117.2	(8:28)	188.61	(5:15)	1990
	Strength and Conditioning	42	13:32:50
	Cycling	9	6:43:37	132.05	(3:03)	212.52	(1:54)
	stretching session	37	5:15:22	0.02		0.04
	Orienteering ◪	4	4:10:44	23.07	(10:52)	37.13	(6:45)	1443	87 /	93c	93%
	Yoga	36	3:41:00
	foam roller	11	48:00
	gym	2	22:12	2.68	(8:17)	4.31	(5:09)
	Core work	1	6:00
	Total	91	51:11:06	275.03		442.61		3433	87 /	93c	93%
	[1-5]	72	40:37:13
averages - sleep:10

1:32

0:00

» now

Wednesday Feb 29, 2012 #

7 AM

stretching session 10:00 [0]

8 AM

Strength and Conditioning 19:12 [2]

3 PM

Running warm up/down 3:18 [1] 0.59 km (5:36 / km) +2m 5:30 / km
shoes: Asics Gel Noosa Tri-6

Running (plyometrics) 10:00 [0] 1.0 km (10:00 / km)
shoes: Asics Gel Noosa Tri-6

stretching session (dynamic) 7:00 [1]
shoes: Asics Gel Noosa Tri-6

Running intervals (5*1km) 17:19 [5] 5.02 km (3:27 / km)
shoes: Asics Gel Noosa Tri-6

running hard time

Running (5*1km) 10:00 [3] 2.06 km (4:51 / km)
shoes: Asics Gel Noosa Tri-6

recovery

stretching session 5:00 [0]

4 PM

Running warm up/down 4:11 [1] 0.85 km (4:55 / km)
shoes: Asics Gel Noosa Tri-6

9 PM

Strength and Conditioning 19:52 [1]

foam roller 3:00 [0]

Yoga 8:00 [0]

Tuesday Feb 28, 2012 #

8 AM

Strength and Conditioning 9:29 [1]

Yoga 3:00 [0]

stretching session 5:00 [0]

5 PM

Running warm up/down (to training) 6:11 [1] 0.99 km (6:15 / km) +4m 6:07 / km
shoes: Asics Gel Noosa Tri-6

6 PM

Running warm up/down (to cit pitches) 19:36 [2] 4.18 km (4:41 / km) +29m 4:32 / km
shoes: Asics Gel Noosa Tri-6

Running 16:00 [4] 4.56 km (3:31 / km) +21m 3:26 / km
shoes: Asics Gel Noosa Tri-6

8*2minutes on the grass pitches, the plan was to go at around the same pace for each of them which was achieved. grass felt nice to run on for a change. Good session tonight, had kieran and eric to push me turns out i ran the most consistant times and if anything got a bit faster which is good. Also was nice to have a good group of guys to train as a team for once

Running 15:58 [3] 2.01 km (7:57 / km) +3m 7:53 / km
shoes: Asics Gel Noosa Tri-6

8*2 minutes recovery

Running warm up/down (from cit) 24:40 [2] 4.51 km (5:28 / km) +16m 5:22 / km
shoes: Asics Gel Noosa Tri-6

7 PM

stretching session 10:00 [0]

stretching with bill

Yoga 3:00 [0]

with bill again

Strength and Conditioning 7:33 [1]

with bill on the track

Running warm up/down 7:10 [1] 0.97 km (7:23 / km) +21m 6:40 / km
shoes: Asics Gel Noosa Tri-6

jog home with bill

8 PM

Note

going to do more work on speed tomorrow. 1km intervals in the park down the road, probably do 4-6 of them depending on how i feel and the target is to go at 3.30km pace for them all, looking for more consistency in my running

9 PM

foam roller 4:00 [0]

Strength and Conditioning 7:00 [1]

core work

10 PM

stretching session 5:00 [0]

Monday Feb 27, 2012 #

7 PM

Cycling warm up/down 5:00 [1] 2.44 km (2:03 / km)
shoes: Asics Gel Noosa Tri-6

Cycling 1:04:59 [4] 34.02 km (1:55 / km)
shoes: Asics Gel Noosa Tri-6

8 PM

Cycling warm up/down 10:00 [1] 4.93 km (2:02 / km)
shoes: Asics Gel Noosa Tri-6

Strength and Conditioning 17:33 [1]

9 PM

stretching session 10:00 [0]

Yoga 6:00 [0]

Sunday Feb 26, 2012 #

Note
(rest day)

well deserved day off

Saturday Feb 25, 2012 #

10 AM

Strength and Conditioning 7:44 [1]

Yoga 4:00 [0]

stretching session 7:00 [0]

foam roller 6:00 [0]

Note
slept:10.0

xc race today in cit against douglas cs, cit and anyone else who turns up. only a 4km run so should be fast and good practice for the timetrial in may. hoping for between 14-15 minutes and a good enough placing

12 PM

Running warm up/down 13:22 [1] 2.17 km (6:10 / km) +7m 6:04 / km
shoes: Nike Rival Zoom

Running race (xc) 14:25 [5] 4.07 km (3:33 / km) +11m 3:30 / km
shoes: Nike Rival Zoom

legs were sore after this weeks training but wasnt too bad.

Running warm up/down 17:08 [1] 3.19 km (5:22 / km) +39m 5:04 / km
shoes: Asics Gel Noosa Tri-6

stretching session 10:00 [0]

1 PM

Strength and Conditioning 7:00 [1]

Yoga 3:00 [0]

foam roller 4:00 [0]

Friday Feb 24, 2012 #

8 AM

stretching session 5:00 [0]

Strength and Conditioning 24:55 [1]

5 PM

Running warm up/down 6:41 [2] 1.22 km (5:29 / km)
shoes: Asics Gel Noosa Tri-6

Running intervals (track) 31:58 [3] 5.94 km (5:23 / km)
shoes: Nike Rival Zoom

Running warm up/down 10:28 [1] 2.09 km (5:00 / km) +3m 4:58 / km
shoes: Asics Gel Noosa Tri-6

9 PM

Strength and Conditioning 9:59 [1]

stretching session 10:00 [0]

Yoga 3:00 [0]

Thursday Feb 23, 2012 #

9 AM

Running (grass ) 59:58 [3] 12.33 km (4:52 / km) +6m 4:51 / km
shoes: Asics Gel Noosa Tri-6

10 AM

stretching session 10:00 [0]

Strength and Conditioning 6:29 [0]

Yoga 4:00 [0]

7 PM

Cycling (gym) 45:37 [2] 23.55 km (1:56 / km)
shoes: Asics Gel Noosa Tri-6

9 PM

Strength and Conditioning 17:23 [1]

Yoga 8:00 [0]

stretching session 10:00 [0]

Wednesday Feb 22, 2012 #

7 AM

Cycling 32:55 [2] 17.44 km (1:53 / km)
shoes: Asics Gel Noosa Tri-6

early morning spin to keep the legs loose

Strength and Conditioning 13:11 [1]

8 AM

stretching session 10:00 [0]

Yoga 9:00 [0]

2 PM

Note

had a positive mental health talk for sport and life with alan quinlan in UCC today. pretty good

4 PM

Running warm up/down 14:43 [1] 3.03 km (4:51 / km) +14m 4:45 / km
shoes: Asics Gel Noosa Tri-6

stretching session 10:00 [0]

Running (to hill) 4:22 [2] 0.82 km (5:20 / km) +31m 4:29 / km
shoes: Asics Gel Noosa Tri-6

Running hills 36:28 [4] 6.83 km (5:20 / km) +306m 4:22 / km
shoes: Asics Gel Noosa Tri-6

6*hills but a bit slower than monday

5 PM

Running warm up/down (to track) 5:16 [1] 1.03 km (5:07 / km) +11m 4:51 / km
shoes: Asics Gel Noosa Tri-6

stretching session (track) 10:00 [0]
shoes: Asics Gel Noosa Tri-6

Running warm up/down 5:11 [1] 1.07 km (4:51 / km) +17m 4:29 / km
shoes: Asics Gel Noosa Tri-6

Strength and Conditioning 8:17 [1]

easy session this evening

Yoga 6:00 [0]

9 PM

foam roller 5:00 [0]

stretching session 5:00 [0]

Yoga 7:00 [0]

Note

think mmore hills would be ill advised tomorrow as my knee is quite sore for some reason especially going up stairs so probably just do some running on the flat or better yet the grass

Tuesday Feb 21, 2012 #

8 AM

Running 30:01 [2] 6.58 km (4:34 / km) +44m 4:25 / km
shoes: Asics Gel Noosa Tri-6

garmin was dead this morning but got the details from my connect and worked out roughly what i did

Strength and Conditioning 13:35 [1]

Yoga 9:00 [0]

9 AM

stretching session 5:00 [0]

foam roller 4:00 [0]

5 PM

Running warm up/down (to training) 3:23 [1] 0.76 km (4:27 / km) +7m 4:15 / km
shoes: Asics Gel Noosa Tri-6

6 PM

Running tempo (UCC AC) 1:00:16 [4] 13.37 km (4:30 / km) +311m 4:02 / km
shoes: Asics Gel Noosa Tri-6

7 PM

Running warm up/down (track) 11:36 [1] 2.03 km (5:43 / km)
shoes: Asics Gel Noosa Tri-6

stretching session 11:22 [0] 0.04 km (4:44:10 / km)

Running (home) 5:32 [0] 1.0 km (5:32 / km) +14m 5:10 / km
shoes: Asics Gel Noosa Tri-6

Strength and Conditioning 12:44 [1]

Yoga 5:00 [0]

Monday Feb 20, 2012 #

11 AM

Strength and Conditioning 38:29 [2]

Yoga 9:00 [0]

stretching session 10:00 [0]

3 PM

Running warm up/down 25:22 [2] 5.52 km (4:36 / km) +42m 4:26 / km
shoes: Asics Gel Noosa Tri-6

warm up/ recovery run

Running 7:11 [3] 0.92 km (7:48 / km) +28m 6:47 / km
shoes: Asics Gel Noosa Tri-6

run to the hill

Running hills 28:08 [4] 5.76 km (4:53 / km) +255m 4:00 / km
shoes: Asics Gel Noosa Tri-6

5 hill reps, all between 3.02 and 3.12 minutes to get to the top and then around 2.40 back down.

4 PM

Running warm up/down 15:22 [2] 3.25 km (4:44 / km) +29m 4:32 / km
shoes: Asics Gel Noosa Tri-6

stretching session 10:00 [0]

foam roller 4:00 [0]

Strength and Conditioning 13:19 [1]

50 sit ups
25 press ups
25 arm dips
50 squats
50 bulgarian lunges

Yoga 3:00 [0]

10 PM

stretching session 5:00 [0]

Sunday Feb 19, 2012 #

Note

plan for the week, is to get in lots of climb with some speed work, need to feel stronger on the climbs
monday: hills
tuesday: UCCAC training
wednesday: hills
Thurday: track session with Leevale
friday: hills
Saturday: hills

11 AM

Running warm up/down 5:01 [1] 0.47 km (10:40 / km)
shoes: Adidas swoops

Orienteering ◪ (munster league) 1:24:11 [5] *** 11.14 km (7:33 / km) +646m 5:51 / km
spiked:22/24c shoes: Adidas swoops

too many stupid little mistakes around the controls. think control 12 was in the wrong depression, number 19 i think was also on the wrong boulders but have to check the route gadget to be sure.
kept getting trapped in heavy vegetation that wasnt on the map aswell. Ok run but still way too far off brian Corbett

https://picasaweb.google.com/105076578361209242744...

Running warm up/down 16:27 [2] 2.01 km (8:11 / km) +71m 6:57 / km
shoes: Adidas swoops

warm down with zac

5 PM

stretching session 10:00 [0]

Yoga 8:00 [0]

6 PM

Strength and Conditioning 18:12 [1]

easy session today after the race earlier
50 sit ups
25 press ups
25 arm dips
2 minute plank
50 squats
25 one leg squats on each leg
25 lunges on each leg
15 bulgarian lunges on each leg

10 PM

stretching session 5:00 [0]

Friday Feb 17, 2012 #

5 PM

Cycling 48:58 [2] 24.98 km (1:58 / km)
shoes: Asics Gel Noosa Tri-6

stretching session 15:00 [0]

Thursday Feb 16, 2012 #

10 AM

Yoga 13:00 [0]

5 PM

Running warm up/down 5:46 [1] 1.09 km (5:17 / km) +1m 5:16 / km
shoes: Asics Gel Noosa Tri-6

stretching session 10:00 [3]

dynamics

6 PM

Running hills 54:31 [4] 9.38 km (5:49 / km) +408m 4:46 / km
shoes: Asics Gel Noosa Tri-6

Running 8:59 [1] 1.33 km (6:45 / km) +6m 6:36 / km
shoes: Asics Gel Noosa Tri-6

Strength and Conditioning 35:24 [3]

only 20 second recobery between each excercise so this was tough.
set 1 set 2
sit ups; 50reps 50reps
plank; 2minutes 1minute30seconds
lunges; 50reps 50reps
bulgarian lunges; 50reps 50reps
squats; 50reps 50reps
1 leg squats; 25 per leg 20 per leg
press ups; 25reps 25 reps
arm dips; 25reps 15reps
step ups; 50reps 50reps

2minute recovery after set 1

7 PM

stretching session 15:00 [0]

Wednesday Feb 15, 2012 #

7 AM

Strength and Conditioning 13:00 [1]

Yoga 4:00 [0]

4 PM

Running warm up/down (treadmill) 6:00 [1] 1.04 km (5:46 / km)
shoes: Asics Gel Noosa Tri-6

Running (treadmill) 30:09 [3] 6.31 km (4:47 / km)
shoes: Asics Gel Noosa Tri-6

kept mixing up the gradients and gradually went faster

5 PM

Running warm up/down 13:40 [2] 2.3 km (5:57 / km)
shoes: Asics Gel Noosa Tri-6

Cycling (gym) 45:30 [3] 23.74 km (1:55 / km)
shoes: Asics Gel Noosa Tri-6

gym (rowing) 5:00 [4] 1.07 km (4:40 / km)
shoes: Asics Gel Noosa Tri-6

9 PM

Yoga 6:00 [0]

Strength and Conditioning 11:00 [1]

stretching session 7:00 [0]

Tuesday Feb 14, 2012 #

8 AM

Strength and Conditioning 42:00 [1]

long session but low intensity

Yoga 9:00 [3]

5 PM

Running warm up/down 18:01 [2] 2.94 km (6:08 / km) +2m 6:06 / km
shoes: Asics Gel Noosa Tri-6

Running (plyometrics) 10:01 [1] 0.47 km (21:19 / km)
shoes: Asics Gel Noosa Tri-6

6 PM

Running (UCC AC) 1:02:13 [3] 13.41 km (4:38 / km) +117m 4:27 / km
shoes: Asics Gel Noosa Tri-6

easy enough run tonight where the pace was gradually picked up as we moved along but nothing too harsh

7 PM

Running warm up/down 16:29 [2] 2.34 km (7:03 / km) +19m 6:46 / km
shoes: Asics Gel Noosa Tri-6

9 PM

Strength and Conditioning 26:00 [1]

Yoga 6:00 [0]

stretching session 5:00 [0]

Monday Feb 13, 2012 #

2 PM

Strength and Conditioning 13:00 [1]

8 PM

Cycling (gym) 1:00:07 [3] 34.78 km (1:44 / km)
shoes: Asics Gel Noosa Tri-6

9 PM

Strength and Conditioning 34:00 [1]

Yoga 11:00 [0]

Sunday Feb 12, 2012 #

11 AM

Orienteering ◪ 1:19:33 [5] *** 9.62 km (8:16 / km) +608m 6:17 / km
spiked:17/20c shoes: Adidas swoops

no comments

C • Map 2

Friday Feb 10, 2012 #

9 AM

Strength and Conditioning 17:00 [1]

Yoga 8:00 [0]

stretching session 10:00 [0]

4 PM

gym (rowing machine) 17:12 [3] 3.24 km (5:19 / km)

Cycling (gym) 30:29 [3] 14.02 km (2:10 / km)

Thursday Feb 9, 2012 #

8 AM

Strength and Conditioning 24:00 [1]

Yoga 3:00 [0]

2 PM

Running 6:17 [1] 1.04 km (6:03 / km) +4m 5:56 / km
shoes: Nike Rival Zoom

stretching session 5:00 [0]

3 PM

Running race (munster colleges xcchamps) 27:48 [5] 7.29 km (3:49 / km) +27m 3:45 / km
shoes: Nike Rival Zoom

was 13 man overall, was 3rd UCC behind the senior and u23 munster crosscountry club champions. UCC were second in the team prizes beating CIT and WIT and UL won overall. happy enough, conditions were terrible underfoot apparently the course has never been so mucky and sticky in places it was a skill to just not get stuck. loads of fun though and happy enough with the run considering last weekes training was effected by illness which i can now say is outta my system.
3.45 per km equates to exactly 6minute miles, considering in the summer my best 5mile road time was 29.47ish and today i wouldve done around 30 minutes im very pleased with how training is going

Running warm up/down 10:22 [1] 1.73 km (6:00 / km) +11m 5:48 / km
shoes: Nike Rival Zoom

4 PM

stretching session 15:00 [0]

foam roller 5:00 [0]

Wednesday Feb 8, 2012 #

9 AM

Running (park and maradyke walk) 27:19 [2] 6.03 km (4:32 / km) +4m 4:31 / km
shoes: Asics Gel Noosa Tri-6

stretching session 5:00 [0]

Yoga 7:00 [0]

10 AM

Strength and Conditioning 27:00 [1]

3 PM

Running warm up/down 3:57 [1] 0.61 km (6:29 / km)
shoes: Asics Gel Noosa Tri-6

Running (plyometrics) 30:00 [1] 3.13 km (9:35 / km)
shoes: Nike Rival Zoom

Strength and Conditioning (ankle stability) 5:30 [0]

4 PM

stretching session 11:00 [0]

foam roller 3:00 [0]

8 PM

Strength and Conditioning 24:00 [1]

Yoga 3:00 [0]

Tuesday Feb 7, 2012 #

7 AM

Strength and Conditioning 12:00 [1]

8 AM

Yoga 6:00 [0]

Strength and Conditioning (ankle stability) 4:00 [0]

6 PM

Running warm up/down (to training) 2:54 [2] 0.61 km (4:47 / km)
shoes: Asics Gel Noosa Tri-6

Running warm up/down (UCC AC) 20:23 [1] 3.49 km (5:50 / km) +28m 5:37 / km
shoes: Asics Gel Noosa Tri-6

Running (UCC AC track) 1:31 [4] 0.66 km (2:18 / km)
shoes: Asics Gel Noosa Tri-6

6*110m @ 85%
Donie wanted to look and assess our running styles and see how we were doing. Had two other guys to make me run that bit harder but always felt i had a spare gear, best time was 14.4

Running (UCC AC track) 7:56 [1] 1.15 km (6:54 / km)
shoes: Asics Gel Noosa Tri-6

recoverys and talking with donie

Running (UCC AC) 20:24 [1] 3.22 km (6:20 / km) +21m 6:08 / km
shoes: Asics Gel Noosa Tri-6

7 PM

stretching session 6:00 [0]

foam roller 5:00 [0]

Note

cross country race on thursday @3pm in CIT so easy training's tomorrow one in the morning and one around lunch time all easy just to loosen out and to train right through the race. 7km race so hoping around 26-27mins of running

9 PM

Strength and Conditioning 23:00 [1]

stretching session 4:00 [0]

Yoga 3:00 [0]

Monday Feb 6, 2012 #

10 AM

Strength and Conditioning 53:00 [1]

easy with lots of exercises

Yoga 9:00 [0]

6 PM

Cycling (gym) 1:00:02 [3] 32.62 km (1:50 / km)
shoes: Asics Gel Noosa Tri-6

spin out the legs after yesterday.

7 PM

Running warm up/down (track) 12:02 [1] 1.16 km (10:22 / km)
shoes: Nike Rival Zoom

warm up and plyometrics combined

8 PM

stretching session 5:00 [0]
shoes: Nike Rival Zoom

Running intervals (track) 4:42 [5] 1.69 km (2:47 / km)
shoes: Nike Rival Zoom

10*170m sprints as theres even less track than the last time.

Running intervals (track) 6:42 [1] 0.85 km (7:53 / km)
shoes: Nike Rival Zoom

the mobile recovery during the 10*170s

Running (track) 3:01 [1] 0.28 km (10:35 / km)
shoes: Nike Rival Zoom

walikng recovery after intervals

Running intervals (trac) 1:24 [5] 0.61 km (2:18 / km)
shoes: Nike Rival Zoom

6*100m sprints

Running 8:47 [3] 1.02 km (8:37 / km)
shoes: Nike Rival Zoom

recovery during the 6*100m sprints

Running warm up/down (track) 7:21 [1] 1.23 km (5:59 / km)
shoes: Nike Rival Zoom

9 PM

stretching session (track) 7:00 [0]
shoes: Nike Rival Zoom

Strength and Conditioning (track) 5:00 [0]

ankle stability excercises

Core work 6:00 [2]

Yoga 3:00 [0]

foam roller 5:00 [0]

Sunday Feb 5, 2012 #

8 AM

Strength and Conditioning 12:00 [1]

11 AM

Orienteering ◪ warm up/down 7:34 [2] 1.14 km (6:38 / km) +11m 6:20 / km
shoes: Adidas swoops

Orienteering ◪ race (brass monkey league) 43:41 [5] *** 8.56 km (5:06 / km) +118m 4:46 / km
spiked:27/28c shoes: Adidas swoops

good run. Sickness appear to be gone now completely, ran pretty well but lost maybe 40-50seconds in the forest just not finding the controls having found the features, and a 20second miss aswell. Happy enough though with speed and navigation

Just an extra note, special mention to little bro Zac who ran the blue course today and equitted himself very well, considering he was on crutches for a few days last week. ran up a level again to blue, which i was running maybe early to mid 2009 only,. 7.6km course done in 67.32 which is a good time which gave him 7th place on the blue, around the 8-9minute per km mark which isnt bad at all. very impressive run from him. the brown was 8km so nearly ran as far as me.

https://picasaweb.google.com/105076578361209242744...

12 PM

Orienteering ◪ 25:32 [3] *** 5.03 km (5:05 / km) +33m 4:55 / km
spiked:17/17c shoes: Adidas swoops

just ran this for distance, didntt go to all the controls but most of them. grand bit of training with different legs and route choices

https://picasaweb.google.com/105076578361209242744...

Orienteering ◪ warm up/down 10:13 [2] 1.64 km (6:14 / km) +27m 5:45 / km
spiked:4/4c shoes: Adidas swoops

picked some features to find along the way

Saturday Feb 4, 2012 #

Note

9-5 geaography fieldwork in the Boggeragh mountains in the rain, cold and missery. nice place though would be a fun orienteering area

9 PM

Strength and Conditioning 24:00 [1]

Yoga 4:00 [0]

Friday Feb 3, 2012 #

4 PM

Strength and Conditioning 41:00 [1]

9 PM

Yoga 7:00 [0]

Thursday Feb 2, 2012 #

Strength and Conditioning 32:00 [2]

8 PM

Yoga 11:00 [0]

Wednesday Feb 1, 2012 #

Note
(sick)

not feeling great but a bit better than yesterday, another day off unfortunetly to try and shake this sickness

C • UCC AC 2

9 AM

Strength and Conditioning 24:00 [2]
(sick)

Yoga 4:00 [0]

5 PM

Note

January Training:
75 sessions
48hrs 23mins 40 seconds logged time
481.66km/299.29miles
3960m climb
major mileage from:
212.7km running with 1474m climb
56.12km orienteering with 2486m climb and over 115 controls
202.03km bike
not a bad start to the year

8 PM

Yoga 6:00 [0]

Strength and Conditioning 39:00 [0]

no run today due to being sick so did extra s&c with some new exercises simon sent me

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