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Training Log Archive: Joshosh

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m
Running	16	12:03:15	92.55	(7:49)	148.94	(4:51)	700
Strength and Conditioning	14	7:09:00
Orienteering ◪	2	1:40:50	9.99	(10:06)	16.07	(6:16)	215	24 /	26c	92%
Cycling	1	1:23:51	25.66	(3:16)	41.3	(2:02)
gym	1	15:00	1.49	(10:04)	2.4	(6:15)
Total	32	22:31:56	129.69		208.71		915	24 /	26c	92%

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Thursday Dec 15, 2011 #

10 AM

Running warm up/down 4:07 [2] 0.65 km (6:20 / km)
shoes: Asics Gel Noosa Tri-6

Running long 1:37:42 [4] 21.33 km (4:35 / km) +200m 4:23 / km
shoes: Asics Gel Noosa Tri-6

Long morning gallop,did 2 laps of the Lee river loop I do and a bit in the lee fields park ton bring up the distance

11 AM

Running warm up/down 14:08 [2] 2.17 km (6:31 / km)
shoes: Asics Gel Noosa Tri-6

7 PM

Strength and Conditioning 55:00 [2]

Wednesday Dec 14, 2011 #

5 PM

Running warm up/down 7:29 [2] 1.2 km (6:14 / km)
shoes: Nike Rival Zoom

Running race (3km tt) 9:51 [5] 3.01 km (3:16 / km)
shoes: Nike Rival Zoom

wet and windy but nice to see a 9 at the start of the final time

Running warm up/down 8:33 [2] 1.2 km (7:07 / km)
shoes: Nike Rival Zoom

10 PM

Strength and Conditioning 44:00 [2]

Tuesday Dec 13, 2011 #

Note

gym or athletics later, weather dependent and probably do a 3km track time trial tomorrow in CIT to see if i can dip under 10minutes.

C • I can't see 10mins being a problem... 13

12 PM

Strength and Conditioning 11:00 [2]

4 PM

Cycling (gym) 1:23:51 [3] 41.3 km (2:02 / km)

no run very cold and windy so opted for the warmth of the gym

5 PM

gym (rowing) 15:00 [3] 2.4 km (6:15 / km)

Monday Dec 12, 2011 #

2 PM

Running warm up/down 5:32 [2] 0.86 km (6:26 / km)
shoes: Asics Gel Noosa Tri-6

Running intervals (5*1km) 29:52 [5] 7.21 km (4:09 / km)
shoes: Asics Gel Noosa Tri-6

3 minute jogging recovery between each

Running warm up/down 6:24 [2] 0.93 km (6:53 / km)
shoes: Asics Gel Noosa Tri-6

3 PM

Strength and Conditioning 33:00 [2]

Saturday Dec 10, 2011 #

9 AM

Strength and Conditioning 44:00 [2]

Friday Dec 9, 2011 #

8 AM

Strength and Conditioning 11:00 [2]

6 PM

Running warm up/down 17:06 [2] 2.76 km (6:12 / km) +15m 6:02 / km
shoes: Nike Rival Zoom

Running race (UCC vs CIT xc) 17:49 [5] 5.05 km (3:32 / km) +30m 3:26 / km
shoes: Nike Rival Zoom

first xc race ever. not to bad, was 7 over all. the race was won in 17.11 by a leevale runner. happy enough though, was the first UCC student to cross the line. took splits at 3km and the finish.
3km-10.38 15m climb. (best 3km road race was 10.24 with 15m climb aswell)
would appear that my training is moving me in the right direction at the moment as my 5km pb is 16.53 but that was on a track in spring with no breeze, tonight was windy, misty and very chilly. Also went through 4.8km for the road relays in 16.41(ish) and that was another nice day and was dead flat. moving the right way.

Running warm up/down 10:21 [2] 1.42 km (7:17 / km) +5m 7:10 / km
shoes: Nike Rival Zoom

Running warm up/down (pre run) 10:00 [1] 1.0 km (10:00 / km)
shoes: Nike Rival Zoom

10*100m strides

9 PM

Strength and Conditioning 33:00 [2]

Thursday Dec 8, 2011 #

3 PM

Strength and Conditioning 22:00 [2]

6 PM

Running warm up/down 20:43 [2] 3.68 km (5:38 / km) +40m 5:20 / km
shoes: Asics Gel Noosa Tri-6

Running intervals 13:21 [4] 3.13 km (4:16 / km)
shoes: Asics Gel Noosa Tri-6

10*180m all between 23sec and 29sec

Running 20:31 [3] 3.62 km (5:40 / km) +40m 5:22 / km
shoes: Asics Gel Noosa Tri-6

Note

got told ive a good stride and good turnover pace in my legs by donie reckons he can get me sub 10 for 3km and around 28 for 5miles.

Wednesday Dec 7, 2011 #

2 PM

Running 4:01 [2] 0.52 km (7:43 / km)
shoes: Asics Gel Noosa Tri-6

Running 1:23:06 [3] 17.29 km (4:48 / km) +100m 4:40 / km
shoes: Asics Gel Noosa Tri-6

3 PM

Running 11:52 [2] 1.71 km (6:56 / km)
shoes: Asics Gel Noosa Tri-6

6 PM

Strength and Conditioning 44:00 [2]

8 PM

Note

first ever proper xc race on friday night under floodlights in the annual UCC vs CIT race, should be good fun, a cold mucky 5km run.

C • Duck Tape 2

Tuesday Dec 6, 2011 #

8 AM

Strength and Conditioning 33:00 [2]

3 sets

6 PM

Running warm up/down 16:09 [2] 2.91 km (5:33 / km)
shoes: Asics Gel Noosa Tri-6

Running hills 20:32 [4] 4.49 km (4:34 / km) +200m 3:44 / km
shoes: Asics Gel Noosa Tri-6

Running warm up/down 17:23 [2] 3.04 km (5:43 / km)
shoes: Asics Gel Noosa Tri-6

Monday Dec 5, 2011 #

12 PM

Strength and Conditioning 22:00 [3]

4 PM

Running warm up/down 8:12 [2] 1.55 km (5:17 / km)
shoes: Adidas swoops

Running 22:14 [3] 5.21 km (4:16 / km) +20m 4:11 / km
shoes: Adidas swoops

Running (strides) 10:00 [3] 1.0 km (10:00 / km)
shoes: Adidas swoops

10*100m

Running warm up/down 15:01 [2] 3.04 km (4:56 / km)
shoes: Adidas swoops

Sunday Dec 4, 2011 #

11 AM

Running warm up/down 8:42 [2] 1.29 km (6:45 / km)
shoes: Adidas swoops

Orienteering ◪ race 1:05:50 [5] *** 12.47 km (5:17 / km) +215m 4:52 / km
spiked:17/19c shoes: Adidas swoops

C • 15-16 5

12 PM

Running warm up/down 7:01 [2] 1.01 km (6:57 / km)
shoes: Adidas swoops

2 PM

Orienteering ◪ (control collection) 35:00 [1] *** 3.6 km (9:43 / km)
spiked:7/7c shoes: Adidas swoops

7 PM

Strength and Conditioning 44:00 [2]

Friday Dec 2, 2011 #

3 PM

Running warm up/down 5:08 [2] 0.95 km (5:24 / km)
shoes: Asics Gel Noosa Tri-6

Running 44:02 [3] 10.49 km (4:12 / km) +30m 4:08 / km
shoes: Asics Gel Noosa Tri-6

C • Easy runs easy, hard runs proper hard 1

Running warm up/down 11:09 [2] 2.13 km (5:14 / km)
shoes: Asics Gel Noosa Tri-6

4 PM

Strength and Conditioning 22:00 [3]

2 circuits of usual

Thursday Dec 1, 2011 #

8 AM

Running 44:27 [3] 10.76 km (4:08 / km) +20m 4:06 / km
shoes: Asics Gel Noosa Tri-6

Running warm up/down 6:02 [2] 0.98 km (6:09 / km)
shoes: Asics Gel Noosa Tri-6

2 PM

Running warm up/down 7:42 [2] 1.19 km (6:28 / km)
shoes: Asics Gel Noosa Tri-6

Running intervals (5*1km) 34:07 [4] 8.01 km (4:16 / km)
shoes: Asics Gel Noosa Tri-6

Strength and Conditioning 11:00 [2]

1 set of what ive already stated for these sessions

6 PM

Running warm up/down (UCC AC) 18:17 [2] 3.97 km (4:36 / km)
shoes: Asics Gel Noosa Tri-6

Running (UCC AC) 20:00 [4] 5.17 km (3:52 / km)
shoes: Asics Gel Noosa Tri-6

just a 20minute run tonight out the road for 10mins and then back the road for 10

Running warm up/down (UCC AC) 14:39 [2] 3.01 km (4:52 / km)
shoes: Asics Gel Noosa Tri-6

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