Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 31 days ending Aug 31, 2013:

activity	#	time	miles		km		+m
Running (Terrain)	2	8:15:48	35.35	(14:02)	56.89	(8:43)	2883
Running (Trails)	11	6:49:49	41.58	(9:51)	66.91	(6:07)	994
Running (Road)	16	6:09:26	45.73	(8:05)	73.6	(5:01)	412
Orienteering ◪	5	5:17:44	27.83	(11:25)	44.79	(7:06)	1069	91 /	112c	81%
Cycling	4	2:27:06	41.87	(3:31)	67.38	(2:11)	462
Running (Grass)	10	2:16:30	12.26	(11:08)	19.73	(6:55)	112
Kayaking	2	1:50:00	3.11	(35:24)	5.0	(22:00)
Running (Track)	7	1:43:10	13.72	(7:31)	22.08	(4:40)	5
Swimming	4	1:15:00	0.53	(2:22:00)	0.85	(1:28:14)
Mapping	1	1:00:00	1.24	(48:17)	2.0	(30:00)
stretching session	5	37:00
Strength and Conditioning	4	32:30	0.06		0.1
Running (Sand)	2	28:19	2.58	(10:57)	4.16	(6:48)	7
foam roller	5	23:00
Running (Aquajogging)	1	10:00	0.16	(1:04:22)	0.25	(40:00)
recovery	2	2
Total	58	39:15:24	226.02		363.74		5944	91 /	112c	81%
[1-5]	57	38:15:22

4:40

0:00

» now

Saturday Aug 31, 2013 #

Note

Heading for the hills for MMM training

1 PM

Running (Trails) 36:31 [2] 7.03 km (5:12 / km) +39m 5:03 / km
shoes: Inov-8 Talon 212 (2)

Run fromo Dooby's house to the bus station along some of the trails in Muckross.

First time running with the full pack on. Had all the required kit for the mournes so i knew what i was in for, all my food, cooking kit and all the tent excluding the poles as robrunners bag was a wee bit on the small side. Reckon it was about 20% of my bodyweight that i was going to be running with for the next day and a bit.

Got to Killarney bus station with loads of time, then rob decided to try find a chemist to get an inhaler as his was in the car and the keys in Dooby's locked house. Eventually got to the bus with a sprint through the street getting all sorts of looks.

Bus journey from Killarney to Glenbeigh

4 PM

Running (Terrain) (MMM training) 4:04:23 [3] 25.85 km (9:27 / km) +1317m 7:32 / km
shoes: Inov-8 Talon 212 (2)

Let the fun commence.

Had a bathroom stop before we headed out in order to enjoy the creature comforts one last time. Then out the road towards Rossbeigh and up into a forest through which the Kerry way goes along a trail. This brought us out onto a road where robrunner discovered how uncomfortable i am with dogs when im running. Crossed the main road and started the first climb of the day. Up along the trail past the last bit of civilisation (considering it is kerry the definition of civilisation is a bit looser). Began to climb Drungs Hill (~693m) only to discover we were in a field with a bull so we moved quickly enough to get over the fence where the sheep were king. Scapped away up the slope through soft boggy ground and heather. Made it to the shoulder of the hill and then came the final attempt on the summit where wer found a sort of trail and made it up to a glorious view of Inch, Rossbeigh, The Reeks amoung other sites.

Next we decended off the summit only to climb back up Beenmore Mountain (~713m). Back down again before climbing Been Hill (~704m) and on towards and over Mullaghnarakill (~718m). We then ran along the ridge towards Meenteog (~768m). Now came the downhill towards the ridge just before Colly (~762m) which lead to a large displacement of sheep who one minute were happily munching the grass and the next they were tearing down the moutain, much like the stampeed scene in the Lion King. We then contoured around the shoulder of Colly peak itself and along to Knocknagrappler (~511m). We then decided to not go along the ridge as the light was fading and to drop low and try and get along the side of the slope. However here we got stuck in hundreds of craggy and technical crags which haulted progress. I could see rob was tiring here and getting frustrated so i hit the front and picked our route through making sure we both got out to the road, eventually, but safe. We then jogeed down the road in the dark where i whipped out the petzel i had handy as we got some water for the night and cooking. We continued down trying to locate the carpark, couldnt find it so bailed on it and headed back up towards where we saw a clear area before the Forest itself. Looked ok so tent went up, rob tried to read the instructions, i just tried to take control of this situation to get it up asap, all be it in the dark.

We made it to our over night camp in one piece and still talking. Now was time to relax some bit, refuel and then sleep.

I whipped out the little gas stove i had been carrying and got out the ration pack i had. Stew. Into the bioling water for about 6 or 7 minutes and then into me in about 2 or 3minutes. Chomped chocolate and anything i could get my hands on. Robrunner enjoyed a cold pasta and only had a tin of beans to warm him, maybe something to sort out before the Mournes. Into the tent with thermals and compression socks on and into the sleeping bag, was glad of my camping mat. Robrunner had a rough night on the ground. We talked a bit about the route, lights went out and I was conked. Woke a few times, checked the clock and went back into sleepy land.

Day 1 down, we both survived and were bothe still talking. I think that can be classed as a successful day at the office

Total time elapsed- 4hr44mins15seconds

Friday Aug 30, 2013 #

Note
(rest day)

Final day off, at last, i survived the recovery period. Spending the day cutting the grass and packing for a 2day MMM training and overnight camp in the Iveragh peninsula with Robrunner. Cant wait till we get moving tomorrow afternoon, will be good to test out the kit and see how we cope with carrying and using everything

Thursday Aug 29, 2013 #

4 PM

Note

Prob go for a light 5km run on the cliffs with dad and zac tonight. Then rest day tomorrow and im back to training for winter

6 PM

Running (Trails) 33:32 [2] 5.24 km (6:24 / km) +103m 5:50 / km
shoes: Inov-8 Talon 212 (2)

tagged along for an easy one with dad and zac.

Wednesday Aug 28, 2013 #

Note
(rest day)

Another day off again. Cant wait until the weekend when i can run again

Tuesday Aug 27, 2013 #

12 PM

Swimming 30:00 [2] 0.5 km (1:00:00 / km)
shoes: barefoot

1 PM

Kayaking 40:00 [1] 2.0 km (20:00 / km)
shoes: barefoot

2 PM

Note

Going to Currabinny tonight but only to shadow zac as im still on time off. I want to just see what he does and how he goes about attacking controls etc so we can see what needs work

6 PM

Running (Road) warm up/down 5:00 [1] 0.6 km (8:20 / km)
shoes: Inov-8 Talon 212 (2)

Orienteering ◪ 52:05 [1] *** 5.08 km (10:15 / km) +141m 9:00 / km
13c shoes: Inov-8 Talon 212 (2)

shadowing zac in currabinny seeing as im on a break from running

Monday Aug 26, 2013 #

Note
(rest day)

Another day of rest for the body

Sunday Aug 25, 2013 #

Note
(rest day)

another day off again, least spurs are on tv today so thats something to pass the time. Body not feeling too bad after yesterday got a good full nights sleep unlike friday night where there were a few rough awakenings in the early hours

Saturday Aug 24, 2013 #

10 AM

Running (Terrain) long (MMM training) 4:11:25 [2] 31.04 km (8:06 / km) +1566m 6:28 / km
(sick) shoes: Inov-8 Talon 212 (2)

Crossing of the Galtees take 2

Same route pretty much as last time. Running from the Cahir side to Anglesborough with Robrunner and The Flan (recently crowned king of the Galtees). Total time that passed was 4hr54minutes. The going this time was heavier and the weather after galtee mor slowed our progress even more with limited visibility.

Robrunner undertook the nav challenge and we started off at a steady pace through the forest near to The CorkO map of Clonmore north. After ~2-3km in the forest we reached the open mountain with burnt back heather to make it nice underfoot.The first peak was a trig point south of Toureen. Next we crossed over to Slieveanard. Then we ran to cairn south of Sturrakeen. From there it was SW and W over two more small hills to reach Farbrega, a long climb to the cairn here.

Then up to Greenane with Lough Muskry to the north. Galtybeg stood to the west and we slogged to the summit point. Then on to Galtymore a nice long trek where relentless forward motion was the key, then a ridge run following a stone wall in a horse-shoe shape to Slievecushabinnia, Carrignabinnia and Lyracappul with its tooth-like crag on top. A tough steep climb up Temple hill where i really started to suffer as rob and The Flan powered on up. This was followed by a quad busting technical decent. Rob had a slightly different finale to the route which added some extra distace on.

Today was tougher than the last time doing this, but havent done log runs in yonks. Watch says moving time was 4hr11 but a lot of the times we stopped i was still moving some bit so i guess that registered on it (Will see what The Flans watch says). Long, physical day at the office

8 PM

stretching session 10:00 [1]

foam roller 7:00 [1]

Friday Aug 23, 2013 #

Note
(sick) (rest day)

Rob invited me to go and run the gougane barra horseshoe loop with him and some of the MTR guys. Talked with Dad and Donie and we decided a day off was the best option for me at the moment.

Thursday Aug 22, 2013 #

6 PM

Running (Road) warm up/down 17:13 [1] 3.19 km (5:24 / km) +36m 5:07 / km

Warm up with the Leevale gang, food that i ate at 3.30 hasnt digested fully. Not a happy tummy

7 PM

Running (Road) race (Ballycotton 5) 28:11 [4] 8.08 km (3:29 / km) +79m 3:20 / km
(sick) shoes: Asics Gel Noosa Tri-8

16th of 539

Tough day at the office. After a mile and a half was sitting in the lead group of 10 and feeling relatively ok. Then the food started to decide to play around in my stomach and felt like it was going to re-appear for the next few miles. Couldnt go with anyone who went past me and just didnt feel good. Still an ok time though nothing spectacular. No speed work now for a while just long runs which are hopefully easy enough and resting.

Running (Road) warm up/down 7:48 [1] 1.18 km (6:37 / km) +8m 6:24 / km
shoes: Asics Gel Noosa Tri-8

Token cool down

9 PM

Note

as bad as i felt tonight and not even going in top gear i was still 63seconds faster than this course than last year. Progression i guess.
2010- 30min01 and 48th place
2011- 29min41 and 36th place
2012- 29min14 and 22nd place
2013- 28min11 and 16th place

Wednesday Aug 21, 2013 #

Note
(rest day)

Have to try and fine stuff other than training to do today.

3 PM

Mapping 1:00:00 [0] 2.0 km (30:00 / km)

updating the map of my old secondary school.

Tuesday Aug 20, 2013 #

5 PM

Cycling (gym) 25:00 [2] 14.06 km (1:47 / km)
shoes: Asics Gel Noosa Tri-8

25minutes easy on the bike while watching pointless

Strength and Conditioning 15:00 [2]

some weight work in the gym along with skipping

6 PM

stretching session 7:00 [1]

Running (Aquajogging) 10:00 [1] 0.25 km (40:00 / km)
shoes: barefoot

10minutes aquajogging in the pool over at garryvoe

C • that pace 1

recovery 1 [0]

spent about 20-30minutes in the jacuzzi and steam room.

10 PM

Note

Plan for the rest of the week is a day off tomorrow, have to try and find something to occupy myself with. Running Ballycotton 5miler on thursday and taking friday off probably. Then doing the Transgaltee run with Robrunner and Irish Mountain Running Champ TheFlan on saturday (http://www.attackpoint.org/viewlog.jsp/user_6538/p...)

Monday Aug 19, 2013 #

Note
(rest day)

First day of recovery time as the boss said. Running Ballycotton 5 on thursday and doing a few long runs with rob in prep for the mournes. A good season ended with a medal and a pb. Donie said no club training until the start of september when we start to build the base again.

C • Blast 1

Sunday Aug 18, 2013 #

2 PM

Running (Grass) warm up/down 10:02 [1] 1.55 km (6:28 / km) +2m 6:26 / km
shoes: Asics Gel Noosa Tri-8

warm up and drills

Running (Track) race (3000mSC) 10:04 [5] 3.01 km (3:21 / km)
shoes: Nike Rival Zoom

Spent a lot of time out in lane 3 or there abouts to get clear views of the barriers. Happy enough, i think its a pb, if only just. Got 5points for Leevale in the National League Finals. Not a bad race i got 4th place in mens premier, and both the mens and womens teams finished 2nd overall. No gold medals but we were the best club based on mens and womens accumulated scores. Took splits on the watch every 400m but just raced the race.
1) 400m-71sec (first 200 with no barriers)
2) 400m-74sec
3) 400m-77sec
4) 400m-77sec
5) 400m-81sec
6) 400m-82sec
7) 310m-56sec

Didnt pace it quiet as well as would have liked but only my second race so still getting used to it.

http://www.athleticsireland.ie/content/?p=34401

3 PM

Running (Grass) 8:42 [1] 1.08 km (8:03 / km) +2m 7:59 / km
shoes: Asics Gel Noosa Tri-8

Token warm down. Season is now over, roll on 2 weeks of no sessions.

Saturday Aug 17, 2013 #

11 AM

Note

Travelling to tullamore with my new club leevale to run the national league final steeplechase and try and get the as many points as I possibly can. Excited about it, if a bit nervous. Also Thursday night was my last real training session until September technically, however will be tipping away and doing some long runs with robrunner to prepare for the mournes. But time for some reast days in the next 2 weeks and easy runs to keep sane

5 PM

Running (Road) 18:59 [2] 4.02 km (4:43 / km) +4m 4:42 / km
shoes: Asics Gel Noosa Tri-8

Change of plan, gruff and mark hanrahan were heading for an easy loosener so I went along with them.

Running (Road) 1:35 [3] 0.29 km (5:28 / km)
shoes: Asics Gel Noosa Tri-8

Strides

Friday Aug 16, 2013 #

11 AM

Running (Grass) 8:08 [2] 1.51 km (5:23 / km) +5m 5:18 / km
shoes: Asics Gel Noosa Tri-8

down and around the park to loosen out, coaches orders

Running (Grass) (Drills and stretching) 6:41 [1] 0.32 km (20:53 / km) +2m 20:15 / km
shoes: Asics Gel Noosa Tri-8

moving for 3.46

Running (Grass) (strides) 1:52 [2] 0.36 km (5:11 / km)
shoes: Asics Gel Noosa Tri-8

Running (Grass) 6:54 [1] 1.23 km (5:37 / km) +13m 5:20 / km
shoes: Asics Gel Noosa Tri-8

another lap and a half and then home

foam roller 3:00 [1]

tennis ball again

Thursday Aug 15, 2013 #

5 PM

Running (Road) warm up/down 21:51 [2] 4.38 km (4:59 / km) +22m 4:52 / km
shoes: Asics Gel Noosa Tri-8

6 PM

Running (Road) warm up/down 18:05 [2] 3.53 km (5:07 / km) +13m 5:02 / km
shoes: Asics Gel Noosa Tri-8

Running (Track) (Drills and stretching) 4:51 [1] 0.41 km (11:41 / km)

Running (Track) intervals (4*300s) 6:28 [3] 1.65 km (3:55 / km)
shoes: Nike Rival Zoom

Donie said do 4*300s over the steeples tonight nice and easy just to cruise around really and feel good

Running (Track) (strides) 1:55 [3] 0.36 km (5:19 / km)
shoes: Nike Rival Zoom

seeing as im preaching the benefits of strides to zac i better keep doing them myself to set the example

7 PM

Running (Track) 6:03 [1] 0.76 km (8:00 / km)
shoes: Nike Rival Zoom

just some hurdle practice to get the strides etc right.

Running (Grass) warm up/down 10:09 [1] 1.83 km (5:33 / km)

jog with eric and nick. Got caught in a torrential downfall so cut it a bit short even though we were soaked anyway

Running (Road) warm up/down 23:11 [2] 4.52 km (5:08 / km) +27m 4:59 / km
shoes: Asics Gel Noosa Tri-8

run home from the track.

10 PM

stretching session 5:00 [1]

foam roller 3:00 [1]

The humble tennis ball

Wednesday Aug 14, 2013 #

10 AM

Running (Grass) (recovery) 22:33 [2] 3.18 km (7:05 / km) +19m 6:53 / km
shoes: Asics Gel Noosa Tri-7

Jog on the grass in the park with zac as a recovery run for both of us

7 PM

Running (Grass) 9:56 [2] 2.01 km (4:57 / km) +3m 4:54 / km
shoes: Asics Gel Noosa Tri-8

Had a plan half made to meet up with Cillin if he was around that we could go for a gallop, but he was indublin so i just jogged down to the park and around the grass for a bit

Running (Grass) (Drills and stretching) 12:31 [1] 0.77 km (16:15 / km) +9m 15:21 / km
shoes: Asics Gel Noosa Tri-8

7min59 moving doing drills on the grass and then the rest was stretching time

8 PM

Running (Grass) (strides) 2:06 [3] 0.44 km (4:46 / km) +2m 4:40 / km
shoes: Asics Gel Noosa Tri-8

4 strides of about 100m each

Running (Grass) 6:49 [2] 1.43 km (4:46 / km) +18m 4:29 / km
shoes: Asics Gel Noosa Tri-8

another 2 laps on the grass and then home

11 PM

foam roller 4:00 [1]

stretching session 5:00 [1]

Tuesday Aug 13, 2013 #

9 AM

Running (Trails) 30:18 [2] 4.37 km (6:56 / km) +61m 6:29 / km
shoes: Asics Gel Noosa Tri-8

pre-breakfast run with zac, just to get the legs moving for both of us

Running (Road) (strides) 2:17 [3] 0.37 km (6:10 / km) +3m 5:56 / km
shoes: Asics Gel Noosa Tri-8

11 AM

Note

Going to CIT for a ''splash'' tonight at 5.15. Doing water jump practice, so running out, jump practice, then maybe back to the mardyke to catch up with the gang and chat to donie, then running home aswell.

4 PM

Running (Road) warm up/down 36:17 [2] 7.02 km (5:10 / km) +71m 4:55 / km
shoes: Asics Gel Noosa Tri-8

Out to CIT

5 PM

Running (Track) (Drills) 4:32 [1] 0.32 km (14:10 / km)
shoes: Asics Gel Noosa Tri-8

Running (Track) 17:09 [2] 2.56 km (6:42 / km) +4m 6:39 / km
shoes: Asics Gel Noosa Tri-8

Steeple practice with Ian, went over the steeple on the straight and continued on to do the water jump. Then just practice on attacking the water jump. Feeling pretty good. And more importantly looking good :-) https://www.facebook.com/photo.php?fbid=1015166996...

Running (Road) warm up/down 20:25 [2] 4.23 km (4:50 / km) +19m 4:43 / km
shoes: Asics Gel Noosa Tri-8

from dennehys cross and then warm up with donies gang and nick s

6 PM

Running (Track) intervals 27:01 [4] 7.07 km (3:49 / km) +1m 3:49 / km
shoes: Asics Gel Noosa Tri-8

8*400s on the track in 70sec, but they were more often 68 and 69 than the expected 70.

7 PM

Running (Road) warm up/down 22:37 [2] 4.07 km (5:33 / km) +6m 5:31 / km
shoes: Asics Gel Noosa Tri-8

Running (Road) warm up/down (Home) 25:13 [2] 4.55 km (5:33 / km) +37m 5:20 / km
shoes: Asics Gel Noosa Tri-8

8 PM

stretching session 10:00 [1]

foam roller 6:00 [1]

Note

Two notes to add,
1) if you want really cool photos steeplechase is the way to go, once you dont mind hurting
2) The now infamous ''Donies Runners'' are going to be in irish runner next issue.

Monday Aug 12, 2013 #

1 PM

Running (Trails) 1:00:39 [2] 11.03 km (5:30 / km) +197m 5:03 / km
shoes: Asics Gel Noosa Tri-8

to ballycotton and back, then went with zac for his run straight after

2 PM

Strength and Conditioning 6:22 [4] 0.04 km (2:39:10 / km)
shoes: Asics Gel Noosa Tri-8

C • 34.56k 2

11 PM

Note

apparently after the S6D WRE event i climbed up to 400 in the world rankings, a new highest for me, but have since slipped back to 403rd.

Sunday Aug 11, 2013 #

2 PM

Note
(rest day)

Zac was on a day off of running today so i took one aswell, just going kayaking and for a swim after.

3 PM

Kayaking 1:10:00 [2] 3.0 km (23:20 / km)
(rest day) shoes: barefoot

went for a paddle with zac and dad

4 PM

Swimming 15:00 [1] 0.15 km (1:40:00 / km)
(rest day) shoes: barefoot

Saturday Aug 10, 2013 #

9 AM

Running (Trails) long 1:29:47 [2] 15.39 km (5:50 / km) +342m 5:15 / km
shoes: Asics Gel Noosa Tri-8

Nick wanted to meet up for a long run in midleton this morning, perfect morning for it. Parked at the carpark in curragh woods and headed for a few loops on the trails in the woods coming to about 9km or so, some nice climbs aswell. Then we headed out the old midleton to carrigtoohill road for a bit, turned after Ballyrichard and back to the cars. Good catch up with nick, talked about training for winter, orienteering techniques, life in sweden amoungst other things. He said its very important to keep a detailed training log to look back on if your trying to get back into form as you can see what worked last time, so i passed this info onto Zac. Will prob go for a gallop with Zac later to give him someone to train with and help motivation, he's on for 35minutes today and some strides

3 PM

Running (Trails) 35:04 [2] 5.23 km (6:42 / km) +58m 6:21 / km
shoes: Asics Gel Noosa Tri-8

jog with zac across the cliffs, nice and easy

Running (Road) 2:04 [3] 0.41 km (5:02 / km) +3m 4:52 / km
shoes: Asics Gel Noosa Tri-8

5 strides with zac on the road

Friday Aug 9, 2013 #

10 AM

Cycling 1:34:09 [3] 42.76 km (2:12 / km) +428m 2:06 / km
shoes: Asics Gel Noosa Tri-8

cycle home from cork. Cork-Glanmire-glounthane-carrigtoohill-midleton-ballinacurra-cloyne-churchtown south-ballyandreen. Nice spin but a lot of traffic on the back roads which are not in good shape at the moment

1 PM

Note

Total training so far this year has passed last years grand total.

11 PM

Note

meeting up with Nick for a 90minute easy run tomorrow around midleton starting in curragh woods and going somewhere seeing as he is around for a while might aswell train together

Thursday Aug 8, 2013 #

4 PM

Cycling warm up/down 11:59 [2] 4.38 km (2:44 / km) +13m 2:42 / km
shoes: Asics Gel Noosa Tri-8

5 PM

Orienteering ◪ race 14:28 [4] **** 3.55 km (4:05 / km) +33m 3:54 / km
spiked:20/20c shoes: Asics Gel Noosa Tri-8

The sprint course on ucc from the summer league. Lost maybe 15-20seconds due to an extra line printed on the map so I went to 6 before 4 as the line cut through 6. Few seconds, maybe 5sec, lost crossing the road. Pretty clean, maybe too many long legs and the longest leg had not too much route choice. Fun though. Sub 14 is doable for this but with training later held some back and kept in control with no issues

Results from the race: http://www.orienteering.ie/results/FullSIResults.p...

6 PM

Running (Road) warm up/down 18:08 [2] 3.53 km (5:08 / km) +11m 5:03 / km
shoes: Asics Gel Noosa Tri-8

Running (Track) tempo 20:03 [4] 5.29 km (3:47 / km)
shoes: Nike Rival Zoom

20minute tempo over hurdles as the steeples were at the woman's height so I just used the hurdles instead

7 PM

Running (Track) (Steeple practice) 5:04 [2] 0.65 km (7:51 / km)
shoes: Asics Gel Noosa Tri-8

Jump practice with the college hurdles coach who knows about steeple aswell

Running (Road) warm up/down 13:56 [2] 2.41 km (5:47 / km) +2m 5:45 / km
shoes: Asics Gel Noosa Tri-8

8 PM

Cycling warm up/down 15:58 [2] 6.18 km (2:35 / km) +21m 2:32 / km
shoes: Asics Gel Noosa Tri-8

Strength and Conditioning 4:22 [4] 0.02 km (3:38:20 / km)

Wednesday Aug 7, 2013 #

3 PM

Running (Trails) 30:01 [2] 4.69 km (6:24 / km) +59m 6:01 / km
shoes: Asics Gel Noosa Tri-8

Zac wanted me to set a training plan for him and this is day one of it. 30minute run. He went 15minutes out and got back in about 14, wanted to stop so i had to explain to him that if its a 30minute run you need to have the mental strength to run 30minutes even if its just up and down the road to bring it uo to the mark, especially when im not running behind him to keep him going

Strength and Conditioning 6:46 [4] 0.04 km (2:49:10 / km)
shoes: Asics Gel Noosa Tri-8

S&C work with zac aswell. Easy start. 10*sit ups, 10*press ups, 10*calf extensions, 10*lunges, 10*switch jumps, 10*box jumps, 10*burpees and 30sec plank

4 PM

Swimming 15:00 [1] 0.1 km (2:30:00 / km)

splashing around at the diving rock in the sun

Tuesday Aug 6, 2013 #

6 PM

Running (Road) (recovery) 1:21:35 [2] 16.59 km (4:55 / km) +71m 4:49 / km
shoes: Asics Gel Noosa Tri-8

Easy recovery run with new national half marathon champ Lizzie lee, Ian and Tim, my new club mates in leevale.

Monday Aug 5, 2013 #

2 PM

Running (Trails) 21:56 [2] 4.09 km (5:22 / km) +43m 5:06 / km
shoes: Asics Gel Noosa Tri-8

another easy short day on the cliffs. Really busy with walkers all over the shop seeing as it is sunny

3 PM

Note

Few more easy days. Going to training at the Mardyke tomorrow night and catch up with Donie and my new team-mates. Im on kind of easy time until the start of september. But will be racing the National league 3000mSC on the 18th of August, The Ballycotton 5mile race on the 22nd of August and then maybe the Mourne Mountain Marathon with Robrunner n the 21st and 22nd of September.

Sunday Aug 4, 2013 #

12 PM

Note

Not a bad weeks racing. Some good runs in the Euromeeting and some solid trainings during the 6day itself (my first ever S6D). Finished in 36th overall in the S6D, but considering all days count and i ran 2 days really easy it couldve been much better. Also, i was the only crazy Euromeeting runner whoo completed the 6day aswell.

Overall Results: http://www.scottish6days.com/results/2013/day6-ove...

Recovey run this afternoon with zac at some stage to try and find my legs again

3 PM

Running (Trails) (recovery) 30:12 [1] 4.12 km (7:20 / km) +47m 6:56 / km
shoes: Asics Gel Noosa Tri-8

Easy recovery jog with zac as far as ballytrasna to shake out the legs somewhat after a rough weeks racing

Saturday Aug 3, 2013 #

10 AM

Running (Trails) warm up/down 15:38 [1] 2.18 km (7:10 / km) +45m 6:30 / km
shoes: Inov-8 Talon 212 (2)

Irish team jog to the start.

11 AM

Orienteering ◪ race (Euromeeting Long) 2:16:14 [5] **** 19.62 km (6:57 / km) +490m 6:10 / km
spiked:29/33c shoes: Inov-8 Talon 212 (2)

I think the word to decribe this is owch!! Pain train spin for parts, and solo work on other parts. Felt good considering it was my 7th straght day of orienteering. Happy with the run for the most part and physically i held strong especially in the later parts where all the climb seemed to have been stored, was delighted to reel in a few of the irish who started ahead of me and one who had gone past me, in the later part of the race. Everyone suffered today and there were tired bodies in the terrain and at the finish

Results: http://www.scottish6days.com/results/2013/day6/m21...

Map: www.scottish6days.routegadget.co.uk/cgi-bin/reitti...

Splits: http://splitsbrowser.org.uk/splitsgraph.php?eventI...

1 PM

Running (Grass) warm up/down 10:07 [1] 0.97 km (10:26 / km) +22m 9:22 / km
shoes: Inov-8 Talon 212 (2)

cool down with zac after water and an energy gel

Friday Aug 2, 2013 #

9 AM

Running (Trails) 26:11 [1] 3.54 km (7:24 / km)
shoes: Inov-8 Talon 212 (2)

Jog along the start to catch up with dad and zac who took off early, then we kind of walked/jogged the rest of it

10 AM

Orienteering ◪ race (S6D Day 5) 1:11:32 [3] **** 9.74 km (7:21 / km) +200m 6:40 / km
spiked:27/29c shoes: Inov-8 Talon 212 (2)

Just an easy day on the dunes ahead of tomorrows Euromeeting long distance race. Kept the running pace nice and easy, only just about 3rd gear. Made 2 errors just getting a bit confused near the circle and another getting caught with extra tracks in the terrain.

Results: http://www.scottish6days.com/results/2013/day5/m21...

Map: http://www.scottish6days.routegadget.co.uk/cgi-bin...

Splits: http://splitsbrowser.org.uk/splitsgraph.php?eventI...

11 AM

Running (Road) warm up/down 5:01 [1] 0.63 km (7:58 / km)
shoes: Inov-8 Talon 212 (2)

3 PM

Running (Sand) (recovery) 10:07 [1] 1.48 km (6:50 / km) +3m 6:46 / km
shoes: barefoot

Swimming 15:00 [1] 0.1 km (2:30:00 / km)

Thursday Aug 1, 2013 #

11 AM

Running (Grass) warm up/down 15:00 [1] 2.25 km (6:40 / km) +10m 6:31 / km
shoes: Inov-8 Talon 212 (2)

after finding out about the start time changes (late) went and did a good warmup to get the body going

Orienteering ◪ race (Euromeeting Middle) 43:25 [5] **** 6.8 km (6:23 / km) +205m 5:33 / km
spiked:15/17c shoes: Inov-8 Talon 212 (2)

Middle distance has never really been a race that ive been good at, not technically good enough. But the 2 middle races this past week have gone well all considered. Few wobbles, ran a bit harder after yesterdays flop, got caught by nic barber on route to 3 and we were nip and tuck until about 11, with me trying to get past but he was strong in the legs and kept me behind him. At 11 i put in a dig, small miss on 13 which i think he made after me and then i had a mistake to 14 and he hit it clean. hammered it on to 15 and got back out onto the track to 16, saw he was making a mistake, followed in on my line, got the control and too the left route to the finish.

Results: http://www.scottish6days.com/results/2013/day4/m21...

Map: http://www.scottish6days.routegadget.co.uk/cgi-bin...

Splits: http://splitsbrowser.org.uk/splitsgraph.php?eventI...

12 PM

Running (Grass) 5:00 [1] 0.8 km (6:15 / km) +5m 6:04 / km
shoes: Inov-8 Talon 212 (2)

5 PM

Running (Sand) (recovery) 18:12 [1] 2.68 km (6:47 / km) +4m 6:44 / km
shoes: barefoot

Down to the beach in the rain and had the place to myself

recovery 1 [0]

Stood into the Firth for about 5 or 6 minutes to help the legs

« Earlier | Later »