Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 30 days ending Apr 30, 2013:

activity	#	time	miles		km		+m
Running	44	21:50:57	163.47	(8:01)	263.07	(4:59)	1429
Orienteering ◪	7	4:11:18	28.35	(8:52)	45.62	(5:31)	563	97 /	117c	82%
stretching session	10	1:54:00
Cycling	3	1:30:02	21.03	(4:17)	33.85	(2:40)	140
foam roller	6	39:00
Total	52	30:05:17	212.85		342.54		2132	97 /	117c	82%
[1-5]	47	27:32:17

1:35

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Tuesday Apr 30, 2013 #

6 PM

Running warm up/down 14:26 [2] 3.15 km (4:35 / km) +13m 4:29 / km
shoes: Asics Gel Noosa Tri-7

Running intervals 27:46 [4] 7.44 km (3:44 / km)
shoes: Asics Gel Noosa Tri-7

6*800s, felt this one alot in the legs, started with 3 of them in 2.19, 2.21 and 2.20 and then suffered for the next 3 which were 2.25, 2.27 and 2.23. Good session all the same and some hurt aswell which was good

7 PM

Running warm up/down 13:56 [1] 2.55 km (5:28 / km) +14m 5:19 / km
shoes: Asics Gel Noosa Tri-7

Monday Apr 29, 2013 #

1 PM

Running 38:23 [3] 8.76 km (4:23 / km) +73m 4:12 / km
shoes: Asics Gel Noosa Tri-7

11 PM

Note

So an ok weekend at the selection races but thats done now, results posted and left to be decided on, roll on the IOC next to have a rattle off the long distance and see where things are after that. Prob be doing 1000s tomorrow night ahead of the weekend if there is a group doing them and have a chat with Donie about where we are as i have another target to put to him which is the Euromeeting in Scotland so need to be in form for that as well

Sunday Apr 28, 2013 #

9 PM

Running 18:19 [2] 3.83 km (4:47 / km) +31m 4:36 / km
shoes: Asics Gel Noosa Tri-7

long days travelling and ate late but had to get a gallop in

Saturday Apr 27, 2013 #

11 AM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Asics Gel Noosa Tri-7

normal routine and a jog on the model map

Orienteering ◪ race (Prologue) 15:55 [4] 3.9 km (4:05 / km)
shoes: Asics Gel Noosa Tri-7

just cruised around in a nice gear, orienteering was easy so just planned ahead and got the system ticking over, decided to take it at an ok speed to replicate the big events like WOC while others didnt do quite that.

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Asics Gel Noosa Tri-7

cool down

1 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics Gel Noosa Tri-7

usual

Orienteering ◪ 14:57 [5] 3.4 km (4:24 / km) +17m 4:17 / km
shoes: Asics Gel Noosa Tri-7

made an error in the forest and got caught by shane and we were nip and tuck until the open when i turned on the power again and gapped him a bit. ~35sec off shane and 6 behind colm but 3rd isnt bad. Silly error tho, slowed up as i knew the switch from open to forest could catch me and it still did, i passed within feet of the control but didnt see it. An ok day i guess and atleast i put my hand up somewhat at this selection race as supposed to in the past on occasions. training paying off as fitness was fine just one silly error.

C • Well done 1

2 PM

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Asics Gel Noosa Tri-7

Cool down with Boyzone and Ger B after and a good chat.

Friday Apr 26, 2013 #

1 PM

Running (grass) 15:46 [1] 3.15 km (5:00 / km) +13m 4:54 / km
shoes: Asics Gel Noosa Tri-7

the usual pre-race workout that donie wants me to get used to doing before every race. just got the legs turning over a wee bit but nothing too fast

stretching session 10:00 [0]

Thursday Apr 25, 2013 #

6 PM

Running 33:52 [2] 6.87 km (4:56 / km) +17m 4:52 / km
shoes: Asics Gel Noosa Tri-7

easy cruise with Dave C and Sheldon who are racing Kenmare over the weekend, so just had a chat at a casual pace on a glorious evening

Running (strides) 4:53 [3] 1.26 km (3:53 / km)
shoes: Asics Gel Noosa Tri-7

stride on the track with Dave, stride the bends and jog the straights

Wednesday Apr 24, 2013 #

5 PM

Running warm up/down (to start) 3:59 [1] 0.67 km (5:57 / km) +3m 5:49 / km
shoes: Asics Gel Noosa Tri-7

6 PM

Orienteering ◪ 25:25 [3] *** 4.96 km (5:07 / km) +64m 4:49 / km
spiked:27/29c shoes: Asics Gel Noosa Tri-7

5*Sprintervals on campus. Pretty good and did mobile recovery between each discussing routes with james. Started slowish then built to the middle to get the speed up and then eased back a bit again, legs felts good after last nights pain train with the guys
1) 2min08-450m-4.46/km-6controls
2) 3min09-781m-4.02/km-7controls
3) 3min52-993m-3.55/km-5controls
4) 3min13-703m-4.35/km-5controls
5) 4min08-972m-4.16/km-6controls

Running warm up/down (back to gym) 7:29 [1] 1.25 km (5:59 / km) +8m 5:48 / km
shoes: Asics Gel Noosa Tri-7

Tuesday Apr 23, 2013 #

Note
(sick)

After getting a cough so trying to keep on top of it so things dont get worse

6 PM

Running 16:18 [2] 3.52 km (4:38 / km) +29m 4:27 / km
shoes: Asics Gel Noosa Tri-7

Running intervals 30:54 [4] 7.28 km (4:15 / km)
(sick) shoes: Asics Gel Noosa Tri-7

Got bumped up a group as donie wanted to shock my body a bit so was doing 4*400s in 66sec then a 6minute mobile recovery jog followed by 4*400s in 66sec again. Was training with Mark Hanrahan and Gruff, so all the good guys. Just hung on in the middle of the bunch and got a free spin. Happy with the session though seeing as im used to doing 75s or 72s.
1) 66sec-419m-2.38/km
2) 66sec-422m-2.37/km
3) 67sec-419m-2.42/km
4) 66sec-421m-2.37/km
5) 66sec-419m-2.38/km
6) 66sec-425m-2.36/km
7) 67sec-415m-2.42/km
8) 66sec-415m-2.40/km

7 PM

Running 21:19 [1] 3.91 km (5:27 / km) +16m 5:21 / km
shoes: Asics Gel Noosa Tri-7

nice cool down with Dave C and Lizzie

8 PM

stretching session 10:00 [0]

foam roller 5:00 [0]

Monday Apr 22, 2013 #

10 AM

Running 29:55 [2] 6.59 km (4:32 / km) +51m 4:22 / km
shoes: Asics Gel Noosa Tri-7

legs felt heavy and calves were tight, shins a small bit sore so ran on the grass or the road where i could avoiding the concrete where possible

Sunday Apr 21, 2013 #

10 AM

Running 28:19 [1] 4.12 km (6:52 / km) +129m 5:57 / km
shoes: Asics Gel Noosa Tri-6

another easy day out with zac to complete an easy few days as advised by donie ahead of the next few weeks to keep me fresh

Saturday Apr 20, 2013 #

1 PM

Running (trails) 37:11 [1] 5.29 km (7:02 / km) +134m 6:14 / km
shoes: Asics Gel Noosa Tri-6

easy gallop in the sun with zac, think the body needs a few realtively easy days

Friday Apr 19, 2013 #

2 PM

Running (grass) 20:50 [2] 4.27 km (4:53 / km) +12m 4:49 / km
shoes: Asics Gel Noosa Tri-7

really easy workout in the park, easy day was needed by the body and might do the same ish again tomorrow but on the trails of home.

stretching session 17:00 [0]

stretch in the back garden in the sun

foam roller 8:00 [0]

in the sun aswell

Thursday Apr 18, 2013 #

5 PM

Running long 1:53:46 [3] 25.47 km (4:28 / km) +96m 4:23 / km
shoes: Asics Gel Noosa Tri-7

ran to the mardyke, did the warm up with the lads, then into a 30minute tempo at 5.45 pace so just sat on daves shoulder for the time, cool down with the guys and then run home in the ran with my pack on. Nice long run with a pick up in the middle. Shins a bit sore again at the start but after about 5mins they were ok

9 PM

stretching session 12:00 [0]

foam roller 7:00 [0]

Wednesday Apr 17, 2013 #

10 AM

Running (recovery) 26:29 [2] 5.72 km (4:38 / km) +46m 4:27 / km
shoes: Asics Gel Noosa Tri-7

another easy day, shins a bit sore again

Tuesday Apr 16, 2013 #

6 PM

Running (recovery) 1:06:23 [3] 14.39 km (4:37 / km) +61m 4:31 / km
shoes: Asics Gel Noosa Tri-7

What a contrast to yesterday evening, running in shorts and t-shirt and even broke a sweat because it was so hot. nice run and chat with Lizzie, Sinead, Dave and Tim along the cycle paths towards ballincollig even if we did nearly get egged running past CIT student accomodation. nice to loosen out some bit after the weekend. shins were a bit sore at the start but got better during the run. Feeling nice a relaxed after it strangely enough.
Doing some orienteering on campus at 8 aswell to bring up the miles a bit

7 PM

stretching session 8:00 [0]

Running warm up/down 3:25 [1] 0.43 km (7:57 / km)

8 PM

Orienteering ◪ 11:46 [4] *** 2.82 km (4:10 / km) +47m 3:51 / km
spiked:16/16c shoes: Asics Gel Noosa Tri-7

the campus part of the UCC sprint course in reverse order with james and siobhan. still bright at 8, theres a great stretch in the evenings :-) legs felt ok for this short burst.

Running 6:38 [1] 1.24 km (5:21 / km) +23m 4:54 / km
shoes: Asics Gel Noosa Tri-7

Monday Apr 15, 2013 #

7 PM

Running 26:45 [3] 6.06 km (4:25 / km) +53m 4:14 / km
shoes: Asics Gel Noosa Tri-7

horrible weather, high winds and lots of rain (even a weather warning in place for cork) but had to get out. even with the weather still a few runners out, the dedicated/insane few. just left the legs do there own thing and with the wind behind me on most of the route it turned into a nice cruise

8 PM

foam roller 7:00 [0]

stretching session 12:00 [0]

Sunday Apr 14, 2013 #

12 PM

Running 12:00 [1] 1.5 km (8:00 / km)
shoes: Inov-8 Talon 212

Orienteering ◪ race 1:35:42 [4] *** 14.96 km (6:24 / km) +70m 6:15 / km
spiked:19/30c shoes: Inov-8 Talon 212

owch, definetly had the steeplechase and 3km in my legs. felt like lead on the way down the dunes the first time and the wind and sand sapped them even more till i a reduced to what was in terrain like this a crawl. few mistakes aswell near the controls along with some hesitency in places not sure if i had gone far enough. looking at the results surprised to have not been further off the bunch than i was. next weekend is a weekend off racing anyway to try recover fully

Course 1 - Splits

Saturday Apr 13, 2013 #

8 AM

Note

Heading to the track today too see sonia O'sullivan train and officially open the track at 1pm that is being named after her, then running in the open 3k(10am) trying to dip the 9.30 barrier with all going well. After i just get to settle in for another great day of track racing

9 AM

Running warm up/down 18:23 [1] 3.14 km (5:51 / km) +10m 5:46 / km
shoes: Asics Gel Noosa Tri-7

10 AM

Running race (Open varsity 3km) 9:32 [5] 3.06 km (3:07 / km)
shoes: Nike Rival Zoom

Weather this morning was heavy driving rain and a strong wind which effected the times for all the early races. Learning to race with a watch but not to look at it and just race. Happy with this considering the race yesterday and the weather this morning. Strong enough field, was 4th today behind some UCD and DCU guys, was won in 9.22 by guys who are used to low 9s and high 8s. New PB breaking my previous best of 9.54 so moving the right way

Running warm up/down 11:04 [1] 2.02 km (5:29 / km)
shoes: Asics Gel Noosa Tri-7

stretching session 10:00 [0]

Friday Apr 12, 2013 #

3 PM

Running 18:46 [1] 3.38 km (5:33 / km)
shoes: Asics Gel Noosa Tri-7

4 PM

Running race (InterVarsity Steeplechase) 10:05 [5] 3.0 km (3:22 / km)
shoes: Nike Rival Zoom

Was targeting the 10.30 barrier so was happy with the time and think i came around 4th or 5th. only stepped 2 barriers because i got my stride all wrong and had only one wet shoe even after all the water jumps. such a fun race tho, crossed the line feeling like i had just done a 10k really tough. Was ~15seconds ahead of John Meade who runs 26mins or less for 5miles on the road which was a nice boost. Could get used to this type of racing although the air was super dry today which made breathing a bit harder than normal. Won in 9.36 and i was only 14sec off a podium place which isnt a bad first day out.
Keys for steeple(in my opinion): Race hard between the jumps, attack all the steeples hard and trust technique (or in my case lack of) and get good clearance on the water. Also dont get bunched and trapped as good sighting of the barrier is essential for a clean jump as you need to sight a jump and landing point.

C • Nice 3

Running warm up/down 20:03 [1] 3.13 km (6:24 / km)
shoes: Asics Gel Noosa Tri-7

9 PM

stretching session 15:00 [0]

foam roller 7:00 [0]

Thursday Apr 11, 2013 #

11 AM

Note

Easy training tonight, prob the warm up, few strides and a jog on the grass pitches, then a chat with coach. Still buzzing after yesterdays news. Looking forward to the steeple tomorrow, then running a flat track 3km saturday morning and hitting the Leinsters on Sunday morning.

6 PM

Running (grass) 30:32 [1] 5.91 km (5:10 / km) +10m 5:07 / km
shoes: Asics Gel Noosa Tri-7

Running (strides) 2:24 [2] 0.47 km (5:04 / km)
shoes: Asics Gel Noosa Tri-7

stretching session 10:00 [0]

Wednesday Apr 10, 2013 #

6 PM

Running 28:58 [3] 6.76 km (4:17 / km) +61m 4:06 / km
shoes: Asics Gel Noosa Tri-7

to CIT

7 PM

Running 37:36 [1] 4.05 km (9:17 / km)

did 8*100m on 100m off
followed by technique work on hurdling the steeples(first time on the full sized ones and apparently i jump with the style of a kenyan, im not so sure), did this about 5 or 6 times with the guys. Then we did waterjump work 5 jumps here. Next was 5 run throughs of the water jump and a hurdle aswell as a bunch to immatate racing. lots of watching the others aswell and talking to ian about what to do. the guys headed off and i did 15-20 jumps of the steeple on the home straight, my stride became more fluid as it went on and less chopping coming up to the jump

8 PM

Running 35:01 [2] 7.43 km (4:43 / km) +52m 4:33 / km
shoes: Asics Gel Noosa Tri-7

homeward bound

10 PM

Note

Getting awarded a UCC sports star award for ''outstanding achievements in the last 12months''!!! delighted at the moment, hard work pays off!!

C • Well done! 10

Tuesday Apr 9, 2013 #

6 PM

Running warm up/down 17:25 [1] 3.38 km (5:09 / km) +10m 5:05 / km
shoes: Asics Gel Noosa Tri-7

warm up with Tim, James McCarthey and Tim O'Donoghue who are racing Bekele over the weekend in dublin. good chat

Running intervals 17:43 [4] 4.17 km (4:15 / km)
shoes: Asics Gel Noosa Tri-7

Steeple workout, was on the womens hurdles tonight as some of the girls were jumping too but heading to CIT tomorrow night to train with the enemy. Donie said to do 5*400s out in lane 3 and the were all bang on 73sec. Im as fast hurdling the jumps as i am stepping so will have to make a call on that. good fun tho, makes intervals interesting

C • step v hurdle 6

Running warm up/down (grass) 21:15 [1] 3.46 km (6:08 / km) +3m 6:07 / km
shoes: Asics Gel Noosa Tri-7

jog with phil, ben(10k), eric(1500) and michael(800) after our sessions

Monday Apr 8, 2013 #

6 PM

Running 1:37:24 [3] 20.97 km (4:39 / km) +107m 4:32 / km
shoes: Asics Gel Noosa Tri-7

ran out to CIT in the deluge with the intention of doing some steeple work but it was too wet and windy and wouldve been dangerous at best. so instead i did 13*200s (planned on doing 12 but when i was done john asked if id pace him for the last one so being the gent i am i obliged and proceeded to turn on some hurt) into the wind all between 34-37. Very wet and windy, 4 layers on (2thermals) and still cold. then ran back home

Sunday Apr 7, 2013 #

11 AM

Running warm up/down 15:00 [1] 2.13 km (7:03 / km)
shoes: Inov-8 Talon 212

Orienteering ◪ race (Tramore Munster League) 51:56 [3] *** 8.62 km (6:01 / km) +100m 5:42 / km
spiked:17/20c shoes: Inov-8 Talon 212

intention was to have a nice easy day and i think i succeeded, never really pushed at all and just cruised. made a few errors in the dunes themselves but overall was ok without being great. needed an easy day to let my legs recover after 5 weekends of racing on the bounce. Happy looking at the results as well.
http://www.orienteering.ie/results/FullSIResults.p...
routegadget: http://orienteering.ie/gadget/cgi-bin/reitti.cgi?a...

C • Results 2

12 PM

Running 5:00 [1] 0.61 km (8:12 / km)
shoes: Inov-8 Talon 212

rushing home for another munster miracle

Saturday Apr 6, 2013 #

8 AM

Cycling 1:00:02 [2] 24.21 km (2:29 / km) +110m 2:25 / km
shoes: Asics Gel Noosa Tri-7

C • How it's done 6

Friday Apr 5, 2013 #

6 PM

Running (long) 1:42:31 [3] 22.01 km (4:39 / km) +137m 4:31 / km
shoes: Asics Gel Noosa Tri-7

jog from home to the harbour (2), warm up on marina with robrunner(2), did a nice loop on the railay line with him(3), cool down(1) and then jog home(2). Substantially faster than last time we did this and he looked stronger and the convo didnt stop. (intensity in brackets).

Legs felt a bit heavy towards the end, maybe some reminence of the weekend still in them. might do a spin on the bike tomorrow and then use the munster league on sunday as a training event and just go at 80% as ive had 5 straight weekends of racing so i think an easy one would be no harm

C • Zombies 2

9 PM

stretching session 10:00 [0]

foam roller 5:00 [0]

Thursday Apr 4, 2013 #

5 PM

Cycling warm up/down 14:42 [1] 4.69 km (3:08 / km) +10m 3:06 / km
shoes: Asics Gel Noosa Tri-7

6 PM

Running warm up/down 17:29 [2] 3.53 km (4:57 / km) +10m 4:53 / km
shoes: Asics Gel Noosa Tri-7

Running warm up/down (warm up lap) 2:00 [1] 0.4 km (5:02 / km)
shoes: Asics Gel Noosa Tri-7

Running tempo 20:31 [4] 5.57 km (3:41 / km)
shoes: Asics Gel Noosa Tri-7

nice tempo with 2 low steeples thrown in every lap, just to get used to them. i havent exactly got a fluid technique but cleared them nicely. Still have all my teeth too which is a positive

7 PM

Running warm up/down 20:41 [1] 3.79 km (5:27 / km) +5m 5:25 / km
shoes: Asics Gel Noosa Tri-7

Cycling warm up/down 15:18 [1] 4.95 km (3:05 / km) +20m 3:02 / km
shoes: Asics Gel Noosa Tri-7

Wednesday Apr 3, 2013 #

7 PM

Running 36:31 [2] 7.58 km (4:49 / km) +140m 4:25 / km
shoes: Asics Gel Noosa Tri-6

finding my legs after the weekend

Tuesday Apr 2, 2013 #

Note

A pretty good weekend, training seems to be paying off. Successfully trained through the JK weekends and no real ill effects. No iinjuries or illnesses either after it which is nice. Leinster champs in 2 weeks is the next race. Running in Tramore next week for the munster league but only going to race at ~80% as ive raced every weekend since the start of march and prob need an easy one

3 PM

Running (recovery) 20:05 [2] 4.02 km (5:00 / km) +42m 4:45 / km
shoes: Asics Gel Noosa Tri-6

Monday Apr 1, 2013 #

9 AM

Running warm up/down 18:00 [1] 2.1 km (8:34 / km)
shoes: Inov-8 Talon 212

10 AM

Orienteering ◪ race (JK 2013 Relay) 35:37 [5] *** 6.96 km (5:07 / km) +265m 4:18 / km
spiked:18/22c shoes: Inov-8 Talon 212

Nice relay area, easy to run fast. Went out with the aim of handing over as lead irish club. Could see hugh started well and was placed well going up the hill. different gaffles so i kept seeing glimpses of that cnoc jersey. Think i went through the spectator ahead of him but then another different gaffle and a little error by me and he was ahead on the up hill. Could see him going to 19 and 20, made on move on the way to 21 and got the punch first, down to the final control to hand over ~10sec ahead of cnoc. Good race, prob lost 90sec or so in total but legs felt strong which is nice, was ~4mins down on crickmore

11 AM

Running warm up/down 15:00 [1] 2.17 km (6:55 / km) +10m 6:45 / km
shoes: Inov-8 Talon 212

12 PM

Running warm up/down 7:57 [1] 1.01 km (7:52 / km) +10m 7:30 / km
shoes: Inov-8 Talon 212

cool down and chat with alison

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