Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 31 days ending Jan 31, 2014:

activity	#	time	miles		km		+m
Running (Road)	33	15:59:17	122.75	(7:49)	197.55	(4:51)	1185
Cycling	26	6:12:48	82.66	(4:31)	133.03	(2:48)	872
Running (Track)	13	5:34:03	50.21	(6:39)	80.81	(4:08)
Orienteering ◪	10	5:24:13	26.83	(12:05)	43.17	(7:31)	940	152 /	162c	93%
Running (Trails)	6	4:37:27	24.64	(11:16)	39.66	(7:00)	960
Running (Grass)	9	2:47:18	19.07	(8:46)	30.69	(5:27)	16
Mapping	1	2:34:33	4.69	(32:59)	7.54	(20:30)	61
Running (Sand)	4	2:30:50	18.97	(7:57)	30.53	(4:56)	256
Mountain Biking	2	40:33	8.41	(4:49)	13.53	(3:00)	129
Running (Terrain)	1	16:08	0.88	(18:25)	1.41	(11:27)	8
recovery	2	3
Total	75	46:37:13	359.1		577.92		4427	152 /	162c	93%
[1-5]	73	46:37:10

3:36

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Friday Jan 31, 2014 #

7 PM

Running (Road) 1:03:54 [2] 13.33 km (4:48 / km) +99m 4:37 / km
shoes: Asics Gel Noosa Tri-9

In between the heavy showers. Got caught on the way home there was thunder and lightning and it was very very frightening me....etc etc. Easy one with Kieran after the tempo last night and he did 200,400,600 repeats so wasnt moving to well.

Off coaching with UCCO tomorrow morning in Fota doing some basics. Not sure what the trick with our recruitment is but its me and 4 women travelling so we are doing something right

Thursday Jan 30, 2014 #

5 PM

Cycling warm up/down 12:55 [2] 4.89 km (2:38 / km) +13m 2:36 / km
shoes: Asics Gel Noosa Tri-8

6 PM

Running (Road) warm up/down 16:56 [2] 3.55 km (4:46 / km) +14m 4:41 / km
shoes: Asics Gel Noosa Tri-9

Broke out the new slippers for the first session they will see

Running (Track) warm up/down (Drills) 4:06 [2] 0.21 km (19:31 / km)
shoes: Asics Gel Noosa Tri-9

Running (Track) warm up/down (formation lap) 1:49 [2] 0.39 km (4:39 / km)
shoes: Asics Gel Noosa Tri-9

Warming up the tyres

Running (Track) tempo 35:11 [4] 10.35 km (3:24 / km)
shoes: Asics Gel Noosa Tri-9

This was fun. Started in the group and was sitting on the front then looked around and had 5meters on the pack 14minutes in so decided might aswell keep going. Kept the pack at bay and lapped them with 3minutes to go or so which was a nice bonus for me (seeing as 4 of them have run below 55 for 10miles) and a tough one for them to take. through the 10km in 33:59, just dipped 34mins. Good workout and donie was a happy camper when he saw how controlled i kept it and how even my pacing was.
1) 3:30
2) 3:29
3) 3:24
4) 3:25 (started to move)
5) 3:20
6) 3:23
7) 3:23
8) 3:22
9) 3:21
10) 3:19 (made the catch around here)
.35) 1:11 (3:21 pace)

We were told to do between 5:50 and 5:30min/mile pace, average for me was 5:28min/mile mostly solo which is close to that 5:30min/mile, Donie kept saying i looked relaxed and in control, but he always says that as his pick me up line

7 PM

Running (Road) warm up/down 17:34 [2] 3.52 km (4:59 / km) +16m 4:53 / km
shoes: Asics Gel Noosa Tri-9

Running (Road) warm up/down 2:41 [2] 0.52 km (5:10 / km)
shoes: Asics Gel Noosa Tri-9

Strides with the middle distance crew

Cycling warm up/down 13:25 [2] 4.65 km (2:53 / km) +27m 2:48 / km
shoes: Asics Gel Noosa Tri-9

Got paid for running the national novice, 20euro in the pocket

Wednesday Jan 29, 2014 #

7 PM

Running (Road) 55:04 [2] 11.37 km (4:51 / km) +83m 4:40 / km
shoes: Asics Gel Noosa Tri-9

Run with Kieran on the usual loop with a new set of tyres on:

http://www.amazon.co.uk/ASICS-GEL-NOOSA-TRI-Runnin...

No pain in the shins today and felt nice an bouncy.

C • Shoes 2

Tuesday Jan 28, 2014 #

5 PM

Cycling warm up/down 15:03 [2] 4.91 km (3:04 / km) +11m 3:02 / km
shoes: Asics Gel Noosa Tri-8

So much traffic and road works, wouldnt get this at home

6 PM

Running (Road) warm up/down 17:18 [2] 3.52 km (4:55 / km) +13m 4:50 / km
shoes: Asics Gel Noosa Tri-8

Chat with the Dungarvan 10 runners, shins a bit sore but not as bad tonight

Running (Track) (Drills) 3:17 [3] 0.16 km (20:31 / km)
shoes: Asics Gel Noosa Tri-8

Running (Track) intervals (10*400) 32:31 [4] 8.43 km (3:51 / km)
shoes: Asics Gel Noosa Tri-8

target was 70seconds again. Good workout, stomach wasnt feeling great after eating too close to this but plugged away and did my share of the pacing aswell.
1) 69.5sec (me, still couldnt get the 70)
2) 69.7sec (me, getting closer)
3) 71sec (Chris)
4) 70.7sec (Tim, showing us how its done)
5) 70sec (Tim)
6) 70.4sec (John C)
7) 71sec (Chris)
8) 70.8sec (Chris)
9) 70.5sec (me, finally hitting a 70)
10) 67.3sec (John, excited again)

7 PM

Running (Track) warm up/down 2:27 [2] 0.41 km (5:59 / km)
shoes: Asics Gel Noosa Tri-8

Jog lap after the rep's

Running (Grass) warm up/down 20:42 [2] 3.1 km (6:41 / km)
shoes: Asics Gel Noosa Tri-8

Around the grass (staying off the hard roads) with John and Anthony (won the 5km in Killarney over the weekend)

Cycling warm up/down 13:24 [2] 4.89 km (2:44 / km) +27m 2:40 / km
shoes: Asics Gel Noosa Tri-8

pretty nippy out even in layers and gloves

8 PM

Note

On the phone to mum earlier and Zac won the schools race today in curragh woods, however apparently he thinks he might have fallen and hit his head but cant remember, he can remember he threw up though during the course. Still won by 8minutes, the little hero!

Monday Jan 27, 2014 #

6 PM

Running (Road) 23:15 [2] 4.73 km (4:55 / km) +43m 4:42 / km
shoes: Asics Gel Noosa Tri-8

Long day at college, home and straight out into the wind and rain. Bad news on the legs front, pains in the left achilles, both shins on the side and wrapping around on the right shin. Hopefully the new shoes arrive sooner rather than later, wouldve had them friday if not for a muck up on the Asics website.

7 PM

Cycling (to barracks) 13:37 [2] 3.98 km (3:25 / km) +99m 3:03 / km
shoes: Asics Gel Noosa Tri-8

10 PM

Cycling 10:39 [2] 4.45 km (2:24 / km) +28m 2:19 / km
shoes: Asics Gel Noosa Tri-8

Sunday Jan 26, 2014 #

11 AM

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

Short warm up, light jog up the road, few dynamics then down to the start.

Orienteering ◪ race 1:19:09 [4] *** 11.06 km (7:09 / km) +248m 6:26 / km
spiked:20/26c shoes: Inov-8 Talon 212 (2)

Castleblagh-Munster League (Straight line 8.4km)

Not a good day at the office at all. Lost time at 1, control and feature were further down the hill than on the map, then through the green to 2 and the light green had grown over where the white was confusing me for 2, lost ~3minutes on this one. Lost another chunk of time to 4, shouldve just run along the fields or dropped back to the main path but tried to orienteer and go straight, got stuck in green and confused, bailed to the track and was fine then. Mistakes to 6 and 7 aswell. Lost more time to 18, the snow was lovely here but not what a frustrated orienteer wants when wading through waist deep brambles. Control 22 (the central loop control) was a pit to low, if even in a pit, then 24(also in the loop) was a pit to low aswell, hit where it should be and found the tag no kite, spotted somebody down the hill a bit punching something which turned out to be mine.

Looking at the map after lost over 12minutes in total which isnt good at all. About 4minutes down on Brian Corbett i think but too many errors. Legs a bit heavy after the big weeks training but that did account for my brain not working.

*After date edit: Met someone important today! :D

1 PM

Running (Road) warm up/down 4:00 [2] 0.4 km (10:00 / km)
shoes: Inov-8 Talon 212 (2)

up to the car cold and unhappy

Saturday Jan 25, 2014 #

8 AM

Cycling warm up/down 28:54 [2] 10.14 km (2:51 / km) +82m 2:44 / km
shoes: Asics Gel Noosa Tri-8

Out to the Farm for a Saturday morning session. Seriously blustery around the place

9 AM

Running (Grass) warm up/down 19:26 [2] 3.73 km (5:13 / km) +2m 5:12 / km
shoes: Asics Gel Noosa Tri-8

Few laps of the pitches to loosen out after the cycle

Running (Road) warm up/down (to hill) 4:03 [2] 0.68 km (5:57 / km) +7m 5:40 / km
shoes: Asics Gel Noosa Tri-8

over to the hill for the first part of training

10 AM

Running (Road) hills 10:32 [4] 2.77 km (3:48 / km) +84m 3:18 / km
shoes: Asics Gel Noosa Tri-8

The session this morning was 10minutes hills, then back to the farm, change the shoes and into 6*3min/2min rec. What else would you be doing on a saturday morning. Hung onto Gruff, Ben and Michael for these and lead one myself. Nice build up of lactic acid by the end of it

Running (Road) 4:37 [2] 0.93 km (4:58 / km) +6m 4:49 / km
shoes: Asics Gel Noosa Tri-8

back to the pitches

Running (Grass) intervals 28:01 [4] 6.51 km (4:18 / km) +1m 4:18 / km
shoes: Nike Rival Zoom

XC spikes on and off with the fast guys today. Became the rabbit fast enough and they gave me a bit and then chased me down, maybe 30/40m behind Gruff and Ben on most of these. Did start to tire as the lactic acid built up and the mud took its toll somewhat.
1) 940m - 3:13min/km
2) 940m - 3:12min/km
3) 930m - 3:13min/km
4) 910m - 3:18min/km
5) 910m - 3:18min/km
6) 900m - 3:19min/km

11 AM

Running (Grass) warm up/down 19:53 [2] 3.81 km (5:13 / km) +3m 5:12 / km
shoes: Asics Gel Noosa Tri-8

Laps with Gruff and Ben, Big Tom was about aswell and came for the chat

Cycling warm up/down 24:47 [2] 9.61 km (2:35 / km) +89m 2:28 / km
shoes: Asics Gel Noosa Tri-8

Took a gel after the cool down to make sure there was enough in the tank to get home ok. Good days training by all accounts.

Friday Jan 24, 2014 #

3 PM

Running (Grass) 45:18 [2] 7.7 km (5:53 / km) +4m 5:52 / km
shoes: Asics Gel Noosa Tri-8

Went to see zac race his first XC, not a bad run out of the little fella, better when i was that age. The over to thr farm with the not so young fella for a gallop on the grass

4 PM

Running (Grass) (strides) 2:17 [3] 0.49 km (4:40 / km)
shoes: Asics Gel Noosa Tri-8

2*long strides and 4*shorter

Thursday Jan 23, 2014 #

5 PM

Cycling warm up/down 12:35 [2] 4.84 km (2:36 / km) +12m 2:34 / km
shoes: Asics Gel Noosa Tri-8

6 PM

Running (Road) 17:25 [2] 3.51 km (4:58 / km) +12m 4:53 / km
shoes: Asics Gel Noosa Tri-8

Chilled warm up with John O'C

Running (Track) warm up/down (Drills) 3:27 [3] 0.13 km (26:32 / km)

Running (Track) tempo 35:01 [4] 10.25 km (3:25 / km)
shoes: Asics Gel Noosa Tri-8

First 20minutes with the guys doing Dungarvan 10 on sunday then i paced Tim around for the next 15mins. Went through 10km in 34:11, a 13second pb from what i ran the cosantoir (34:24), well Trooper Eoin O'Sull-Hourihan ran 34:24, whoever he is. Felt good and was able to chat to Tim the whole way, few pops at him about the welbecks amazing penalty.

Solid pacing aswell the whole way through, but had to work a bit for the last 10 when the squeeze began to come. 1st km was 3:31 and the last was 3:21 with all the rest being ~3:24/3:25 pace

7 PM

Running (Track) warm up/down 12:02 [2] 2.12 km (5:41 / km)
shoes: Asics Gel Noosa Tri-8

Cool down with Ian who's giving me his retro UCCO jersey from the 90s, im going to be quite the stylish athlete soon.

Cycling warm up/down 15:26 [1] 4.91 km (3:09 / km)
shoes: Asics Gel Noosa Tri-8

Easy spin as Kieran (not training partner) was cycling my way so we just chilled and chatted.

10 PM

Note

Also, awesome run from Rupp a few days ago. American 5km record (13:01), Chelanga runs 13:04 with no coach and Cam Levins gets the Canadian record (13:19) all in the same race

http://www.flotrack.org/coverage/251297-BU-Multi-T...

Wednesday Jan 22, 2014 #

8 PM

Running (Road) 55:20 [2] 11.32 km (4:53 / km) +57m 4:46 / km
shoes: Asics Gel Noosa Tri-8

The usual gallop with Kieran on the wednesday night loop. New shoes ordered today, might have them by friday at the earliest, Asics Gel Noosa Tri9, upgrade of the old pair and most importantly they glow in the dark, although maybe the next pair will have lights in the heel and then there is no stopping me

Tuesday Jan 21, 2014 #

5 PM

Cycling warm up/down 13:29 [2] 4.84 km (2:47 / km) +12m 2:45 / km
shoes: Asics Gel Noosa Tri-8

6 PM

Running (Road) warm up/down 17:33 [2] 3.49 km (5:02 / km) +11m 4:57 / km
shoes: Asics Gel Noosa Tri-8

Running (Track) warm up/down (Drills) 4:47 [3] 0.23 km (20:48 / km)
shoes: Asics Gel Noosa Tri-8

Running (Track) intervals (10*400) 35:04 [4] 8.78 km (4:00 / km)
shoes: Asics Gel Noosa Tri-8

Easy formation lap looking for clear track. Then into a nice sharp, but pretty easy session, paced 4/10. Target times were 70sec for all 10 if we could.
1) 69.4sec (me)
2) 69.3sec (me)
3) 71.4sec (chris)
4) 72.6sec (chris)
5) 69.1sec (me)
6) 70.8sec (john)
7) 71.9sec (chris)
8) 67.5sec (john, got excited)
9) 69.6sec (me)
10) 69.8sec (chris)
Good workout, was myself John*2 and Chris for most of it with older john just sitting in and letting us pace it. Got the thumbs up from the world Champ aswell who was getting ready for his workout. If nothing else i was very consistent with my times, but just couldnt get the 70sec lap i was looking for which was annoying. Recovery laps were a bit slow to let the group get back together

7 PM

Running (Track) (strides) 2:56 [3] 0.61 km (4:49 / km)
shoes: Asics Gel Noosa Tri-8

6*90m strides on the main straight

Running (Road) warm up/down 20:26 [2] 3.49 km (5:51 / km) +13m 5:45 / km
shoes: Asics Gel Noosa Tri-8

Easy cool down with Tim talking about all things sport. he's a united supporter so was able to have a go at him........again

C • What do you call a man with 11 dicks? 4

Cycling warm up/down 13:33 [2] 4.93 km (2:45 / km) +27m 2:41 / km
shoes: Asics Gel Noosa Tri-8

Monday Jan 20, 2014 #

6 PM

Running (Road) 29:03 [2] 6.16 km (4:43 / km) +31m 4:36 / km
shoes: Asics Gel Noosa Tri-8

Easy one between college and Barracks

7 PM

Cycling (to barracks) 12:43 [2] 3.98 km (3:12 / km) +102m 2:50 / km
shoes: Asics Gel Noosa Tri-8

10 PM

Cycling (home from barracks) 11:06 [2] 4.51 km (2:28 / km) +33m 2:22 / km
shoes: Asics Gel Noosa Tri-8

Cold but no ice. C.hill is in Collins barracks this weeks so might try and get out with a gallop with him later in the week

Sunday Jan 19, 2014 #

7 PM

Running (Road) 1:22:51 [2] 17.64 km (4:42 / km) +107m 4:34 / km
shoes: Asics Gel Noosa Tri-8

Easy chatty run with Kieran. Got a text when i was at the Munster match asking if i was running tonight (stupid question really :-) ) so sorted a training partner for it. Much easier to do these boring easy miles with someone else to chat to

11 PM

Note

Video of O-training with Zac

http://www.youtube.com/watch?v=C-JIC9lChpM

Saturday Jan 18, 2014 #

1 PM

Orienteering ◪ warm up/down 3:05 [2] ** 0.51 km (6:04 / km) +3m 5:54 / km
spiked:1/1c

Sorting out one of the controls.

Orienteering ◪ intervals 2:53 [3] *** 0.68 km (4:14 / km) +4m 4:07 / km
spiked:6/6c shoes: Inov-8 Talon 212 (2)

First Interval around Ballymaloe with Zac, running with the GoPro on

Orienteering ◪ 1:07 [2] 0.15 km (7:27 / km)
shoes: Inov-8 Talon 212 (2)

To the next start

Orienteering ◪ 3:42 [3] *** 0.8 km (4:39 / km) +6m 4:28 / km
spiked:10/10c shoes: Inov-8 Talon 212 (2)

Around the forest and ponds area

Orienteering ◪ 1:10 [2] 0.16 km (7:23 / km)
shoes: Inov-8 Talon 212 (2)

to next start

Orienteering ◪ intervals 8:07 [3] *** 1.77 km (4:35 / km) +11m 4:27 / km
spiked:11/11c shoes: Inov-8 Talon 212 (2)

Last interval around the forest area, open grassland and some tricky parts by the buildings.

Orienteering ◪ (GoPro) 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov-8 Talon 212 (2)

Filming with the GoPro with Zac

Running (Grass) warm up/down 2:44 [2] 0.39 km (7:01 / km)
shoes: Inov-8 Talon 212 (2)

Out to meet mum

9 PM

Note

Was due an easy day so it made sense to take it today with all the sport on tv aswell.

Friday Jan 17, 2014 #

12 PM

Orienteering ◪ 52:29 [2] *** 7.16 km (7:20 / km) +38m 7:08 / km
spiked:38/38c shoes: Asics Gel Noosa Tri-8

Putting out controls in Ballymaloe. Only logged moving time.

2 PM

Orienteering ◪ 9:09 [3] *** 2.01 km (4:33 / km) +7m 4:28 / km
spiked:12/12c shoes: Asics Gel Noosa Tri-8

Ran a short course around the area with the GoPro, some good enough footage except for a gate that was closed, wouldnt open and then just had to jump it. Got some wierd looks off a few passer-bys

4 PM

Note

Should get a short headtorch run in with Zac this evening aswell, before the rugby starts if possible

6 PM

Running (Trails) 31:23 [2] 4.1 km (7:39 / km) +48m 7:14 / km
shoes: Inov-8 Talon 212 (2)

Easy headtorch run on the cliffs with zac. He's had a long week with school, runs, rugby and hockey but got it done!

Thursday Jan 16, 2014 #

5 PM

Cycling warm up/down 13:39 [2] 4.83 km (2:50 / km) +12m 2:47 / km
shoes: Asics Gel Noosa Tri-8

6 PM

Running (Road) warm up/down 18:36 [2] 3.5 km (5:19 / km) +14m 5:13 / km
shoes: Asics Gel Noosa Tri-8

Legs still lacking bounce in them after the weekend so an easy warm up to loosen them out nice and slowly

Running (Track) (Drills) 6:02 [2] 0.23 km (26:14 / km)
shoes: Asics Gel Noosa Tri-8

Enjoying pretending to be an actual athlete with all my drills.....least i look like i know what im doing

Running (Track) warm up/down (formation lap) 2:04 [2] 0.37 km (5:35 / km)
shoes: Asics Gel Noosa Tri-8

Running (Track) tempo 35:41 [4] 10.12 km (3:32 / km)
shoes: Asics Gel Noosa Tri-8

Tempo for 35minutes (+ a bit to finish the lap out). Like a proper 10km track race, group of about 25lads all started together and were bumping and keeping postions. Good tempo (5:40mile pace average), i stayed at the front to stride out again and made sure the pace was right for the first 8km and then picked up a bit like planned for the last 2km. By the time there was just 2km left there were 4 of us away and then two other groups. The pace kept lifting till the end and came in alone feeling good. My road pb is 34:20 and tonight i went through it in 35:15, feeling comfy and chatting for large parts of it. Nice workout, legs still a bit stiff though, even if they are turning over at an ok rate for January.

(For some reason the Garmin says my moving time was 35:14 total, even though i never stopped, is this due to running on a track?)

7 PM

Running (Road) warm up/down 19:52 [2] 3.52 km (5:39 / km) +13m 5:32 / km
shoes: Asics Gel Noosa Tri-8

Easy cool down with Tim T and Mark B

Running (Track) (strides) 2:06 [3] 0.43 km (4:53 / km)
shoes: Asics Gel Noosa Tri-8

4*80m strides after the workout and a chat with Ray Shanahan who was coaching the juniors

Cycling warm up/down 14:36 [3] 5.11 km (2:51 / km) +28m 2:47 / km
shoes: Asics Gel Noosa Tri-8

Home via Tesco

Wednesday Jan 15, 2014 #

8 PM

Running (Road) (Recovery) 57:50 [2] 11.39 km (5:05 / km) +76m 4:55 / km
shoes: Asics Gel Noosa Tri-8

Usual easy one on a wednesday night with Kieran around the loop. Good chat and a nice handy pace as both of us had heavy legs still after the weekend

Tuesday Jan 14, 2014 #

5 PM

Cycling warm up/down 14:19 [2] 4.85 km (2:57 / km) +13m 2:55 / km
shoes: Asics Gel Noosa Tri-8

So much traffic around and extra road works to add to the fun

6 PM

Running (Road) warm up/down 18:31 [2] 3.52 km (5:16 / km) +14m 5:09 / km
shoes: Asics Gel Noosa Tri-8

Legs were heavy and a bit tight so took the WU nice and handy.

Running (Track) (Drills) 4:31 [2] 0.23 km (19:38 / km)
shoes: Asics Gel Noosa Tri-8

Still somewhat tight but this definetly helped loosen out somewhat

Running (Track) intervals (6*600m) 23:43 [4] 6.27 km (3:47 / km)
shoes: Asics Gel Noosa Tri-8

Heard it was 600s tonight and wasnt sure how the legs would go. Easier pace this week of ~1:47/48 pace. Did most of the pacing to get clear track and stride out a bit so i took reps 1,3,5,6 while Donal did reps 2 and 4.
1) 1:46
2) 1:47
3) 1:48
4) 1:47
5) 1:47
6) 1:46

Really consistent times, nice cluster. Worked the arms a bit more to get the drive to the legs and felt comfortable enough pacing these aswell which means im learning, slowly. I was the only guy to have done more than 12miles on sunday who lasted the whole session of 600s tonight.

-Note: the session this week took 78seconds less than last week (~15sec/km) as the recover this week was kept fast enough.

7 PM

Running (Road) warm up/down 21:17 [2] 3.87 km (5:30 / km) +13m 5:25 / km
shoes: Asics Gel Noosa Tri-8

Easy with Michael H.

Cycling warm up/down 13:46 [2] 4.91 km (2:48 / km) +23m 2:44 / km
shoes: Asics Gel Noosa Tri-8

Monday Jan 13, 2014 #

6 PM

Running (Road) (Recovery) 29:04 [2] 6.15 km (4:44 / km) +29m 4:37 / km
shoes: Asics Gel Noosa Tri-8

Lectures until 5 which ran late, then home, running gear on. Usual recovery loop around the block. Legs felt a bit heavy for the first bit but smoother by the end. Some young fella tried to stick with me for a bit and could hear his breathing getting heavier and feet sounding further and further back

7 PM

Cycling (to barracks) 14:21 [2] 3.96 km (3:37 / km) +96m 3:14 / km
shoes: Asics Gel Noosa Tri-8

In from the run, bite of grub, shower and shave, uniform into the bag and off to barracks. Lots of annoying rolling in traffic again

11 PM

Cycling 12:17 [2] 4.53 km (2:43 / km) +23m 2:39 / km
shoes: Asics Gel Noosa Tri-8

Things ran very late tonight, supposed to be out by 10. Nice bit of ice on the roads which were starting to shine

Sunday Jan 12, 2014 #

9 AM

Running (Road) long 2:16:55 [3] 32.18 km (4:15 / km) +216m 4:07 / km
shoes: Asics Gel Noosa Tri-8

Some of the guys were doing 10miles or 15miles, but found out Dave Comber (Targetting sub 2:40 in Barcelona in 2months time) and Michael Herlihy (won Cork Marathon in 2009, 2:30:36) were doing 20. So we headed out at 9am, with half a slice of toast in the tummy, lots of the lads were still seriously hung over and in their beds. Lashing rain and high winds, not that they stopped us.

We left the houses and headed back out to the main road, along then to Ballyheigue. Then left again and out around the headland in the elements. Climbing continuously for about 5km, then the road was undulating for the next bit until back in Ballyheigue, we passed the girls doing 12miles coming down the hill into the village after they turned around. Coming back along the main road Michael had bounced away from us and myself and Dave were still clipping handy enough. Had to stop though to get my strategically positioned piece of chocolate as i got the hunger knock, Dave got a gap on me here and i couldnt close it for the 3miles back to the houses, but he couldnt stretch it out either. Small loop around the houses to bring up the distance to the 20miles.

I went through a few rough patches out there but then felt good for the other parts of it. Our slowest km was the very first one which was 4:33, not that slow really.

5km- 21:03
10km- 42:44 (5km- 21:41) (10km- 42:44)
15km- 1:04:15 (5km- 21:31)
20km- 1:24:26 (5km- 20:11) (10km- 41:42)
25km- 1:45:27 (5km- 21:01)
30km- 2:07:25 (5km- 21:58) (10km- 42:59)

C • Jeez Josh that is some dist... 5

11 AM

Running (Road) (strides) 1:31 [2] 0.28 km (5:25 / km)
shoes: Asics Gel Noosa Tri-8

Legs were tight, especially the hamstrings. Dave and myself did a few strides in the driving rain, because we are dedicated/stupid, mostly stupid i would say

Saturday Jan 11, 2014 #

10 AM

Running (Sand) 40:40 [3] 8.54 km (4:46 / km) +18m 4:43 / km
shoes: Asics Gel Noosa Tri-8

out along the beach and along the sand trail back towards the house. Beautiful morning for it, sun out and waves breaking. Jacuzzi and sauna now to loosen up for the session this evening

12 PM

recovery 1 [0]

about 1hr or so spent in the jacuzzi, steam room and sauna

3 PM

Running (Sand) warm up/down 14:35 [2] 2.91 km (5:01 / km) +6m 4:58 / km
shoes: Asics Gel Noosa Tri-8

Easy warm up with the guys before donies dreaded session

Running (Sand) (Drills) 4:21 [2] 0.31 km (14:02 / km)
shoes: Asics Gel Noosa Tri-8

4 PM

Running (Sand) intervals 40:01 [4] 9.31 km (4:18 / km) +220m 3:51 / km
shoes: Asics Gel Noosa Tri-8

The session was on a dune. we ran the flat easy-ish paced, attacked the hill, stride down the hill and repeat, was one of the few who had the full 40min non stop. Tough workout on the soft sand, hard to get any real purchase or drive from the surface. Covered 4.64km in the first 20minutes and 4.67km in the second half, so paced it well

Running (Sand) warm up/down 21:17 [2] 3.44 km (6:11 / km) +7m 6:07 / km
shoes: Asics Gel Noosa Tri-8

Easy one on some of the dunes and then down the beach with Carol F and John O'C, sore legs all round. Boss says its time for the Jacuzzi etc now, have to follow orders!

5 PM

recovery 2 [0]

2hrs recovery session in the pool complex. good laugh and chat with the lads aswell, the jacuzzi is where it all happens

Friday Jan 10, 2014 #

9 PM

Running (Sand) 29:56 [2] 6.02 km (4:58 / km) +5m 4:57 / km
shoes: Asics Gel Noosa Tri-8

Traditional UCC training camp run with the guys. Out of the houses and down to the beach for a few km's then back home. Perfect night for it, tide was out and air was still. Had a new headtorch aswell which was pretty good and much better than the old petzel. http://www.53degreesnorth.ie/led-lenser-seo-5-grey...# 2 sessions tomorrow with an easy social 5miler in the morning and then the ''dunes session'' in the afternoon, with jacuzzi/sauna time in between.

Thursday Jan 9, 2014 #

5 PM

Cycling warm up/down 13:28 [2] 4.86 km (2:46 / km) +13m 2:44 / km
shoes: Asics Gel Noosa Tri-8

6 PM

Running (Road) warm up/down 15:55 [2] 3.52 km (4:31 / km) +16m 4:25 / km
shoes: Asics Gel Noosa Tri-8

Running (Track) warm up/down (Drills) 4:22 [2] 0.27 km (16:10 / km)
shoes: Asics Gel Noosa Tri-8

Running (Track) tempo 20:00 [4] 5.58 km (3:35 / km)
shoes: Asics Gel Noosa Tri-8

Easy tempo at a conversation pace with a few of the guys. Icy track and felt pretty good. We got to the finish line just as we hit 20minutes. It was an easy one ahead of the weekend in Banna.
1) 3:34.1 min/km
2) 3:39.3 min/km
3) 3:36.8 min/km
4) 3:36.3 min/km
5) 3:35.3 min/km
0.58) 3:27 min/km

Pretty solid pace right through the session, although km 2 was a bit slow in comparison. Picked it up for the last 600m to make the line on 20minutes

7 PM

Running (Grass) warm up/down 12:03 [2] 2.24 km (5:23 / km) +3m 5:21 / km
shoes: Asics Gel Noosa Tri-8

Cycling warm up/down 13:08 [2] 4.93 km (2:40 / km) +21m 2:37 / km
shoes: Asics Gel Noosa Tri-8

Wednesday Jan 8, 2014 #

6 PM

Running (Road) 58:21 [2] 12.45 km (4:41 / km) +74m 4:33 / km
shoes: Asics Gel Noosa Tri-8

Easy one with Kieran and Craig in the rain. Miserable evening for it but lots of fun splashing around and getting wierd looks of people in cars. Good chat about everything and anything. Also picked up my togs for the Banna training weekend which means time in the jacuzzi, a form of team bonding.

Tuesday Jan 7, 2014 #

6 PM

Running (Road) warm up/down 17:26 [2] 3.53 km (4:56 / km) +17m 4:49 / km
shoes: Asics Gel Noosa Tri-8

Normal loop

Running (Track) (Drills) 4:16 [2] 0.18 km (23:42 / km)
shoes: Asics Gel Noosa Tri-8

Running (Track) intervals (6*600) 25:01 [4] 6.19 km (4:02 / km)
shoes: Asics Gel Noosa Tri-8

All reps a bit long seeing as we were dodging groups of new runners out and about. A fella got shouted at for jogging in lane 1 and 2 while we were doing a session, think he wasnt best pleased.
1) 1:47
2) 1:43
3) 1:45
4) 1:44
5) 1:42
6) 1:42
Good session and was in with the lead lads, Gruff and Michael, the girls ran 400s joining us after 200m of our reps. Nice to be back at it

7 PM

Running (Grass) warm up/down 16:54 [2] 2.72 km (6:13 / km) +3m 6:11 / km
shoes: Asics Gel Noosa Tri-8

With Gruff and Michael again.

Running (Road) 25:21 [2] 4.79 km (5:18 / km) +23m 5:10 / km
shoes: Asics Gel Noosa Tri-8

Home with the back pack. Chatted with Colm M on the way in to town, suggested i watch ''The Summit'' tonight (http://www.rte.ie/player/ie/show/10239842/). Also lots of guys commenting on the photography skills of Dooby.

Monday Jan 6, 2014 #

8 PM

Running (Road) (recovery) 23:52 [2] 5.19 km (4:36 / km) +32m 4:28 / km
shoes: Asics Gel Noosa Tri-8

Long day in college and had to hang around late for the UCCO meeting about our POA this year. Passed an elderly gent who as i was going by said well done young man, fair play, nice bit of motivation

Sunday Jan 5, 2014 #

10 AM

Running (Trails) warm up/down 12:48 [2] 1.16 km (11:02 / km) +81m 8:11 / km
shoes: Inov-8 Talon 212 (2)

From cars to the start point for todays training again on Crohane, but this time where the Shamrock day 2 was last year. No snow today but plenty of slop and bogs out there

Orienteering ◪ 33:24 [3] **** 3.89 km (8:35 / km) +114m 7:29 / km
spiked:5/5c shoes: Inov-8 Talon 212 (2)

Some uphill controls, a line to follow and then a long downhill corridor. Fine going up the hill and picking off the controls along the way. Focused hard on the Line-o as i know it can be tricky but got it pretty well. Kept the head tuned in for the corridor back down the hill spotting all my features to pull me through, bit slow on the pace side of things but the technical side was good All these went really well and clean, was in control the whole way (a change for me)

11 AM

Orienteering ◪ 13:09 [2] **** 1.39 km (9:28 / km) +12m 9:04 / km
spiked:4/5c shoes: Inov-8 Talon 212 (2)

Contours only course where the map had been mirrored and turned off north so the compass was no use. really tricky and found this hard

Running (Trails) warm up/down 8:58 [2] 1.13 km (7:56 / km) +9m 7:38 / km
shoes: Inov-8 Talon 212 (2)

Back to the car with Nick and ndobbs, with a dip in the stream to wash the shoes

2 PM

Running (Trails) 1:17:03 [2] 9.66 km (7:59 / km) +487m 6:22 / km
shoes: Inov-8 Talon 212 (2)

Plan was to run up to the punchbowl, but the weather was horrific so about 1km from the top we decided to turn back around and head for shelter and the forest. in the forest myself, dooby and ndobbs headed for home while nick did a bit more. wasnt tired at all, just a bit cold and didnt want to risk getting sick ahead of next weekends training aswell.

Great weekend in Chez Dooby who was a great host :-)

C • You're welcome 6

Saturday Jan 4, 2014 #

9 AM

Orienteering ◪ warm up/down (To start) 21:09 [1] 1.43 km (14:47 / km) +203m 8:39 / km
shoes: Inov-8 Talon 212 (2)

Following the line as best as possible up crohane with dooby, ndobbs and swedesport. Pretty steep up to the start but meant we got to the tricky area used in the shamrock last year a bit and the world cup race here for some fun up in the snow.

10 AM

Orienteering ◪ 58:38 [3] *** 6.09 km (9:38 / km) +246m 8:01 / km
spiked:18/20c shoes: Inov-8 Talon 212 (2)

Nice course planned by dooby on the tricky part of crohane. Snow everywhere but forgot the gopro at home unfortunately. Felt good and confident orienteering using the rock features and the occasional stream If I fell into it. Left some nice tracks for the lads to follow if they choose to do so. Mistake to control 12, slightly wrong direction out of 11 meant for some relocation and dooby got ahead of me here. Really nice place to be having fun in the snow.

11 AM

Running (Terrain) warm up/down 16:08 [1] 1.41 km (11:27 / km) +8m 11:08 / km
shoes: Inov-8 Talon 212 (2)

Back down to the cars with dooby talking cross country etc while slidding down the mud

2 PM

Running (Trails) long 2:00:05 [2] 19.42 km (6:11 / km) +284m 5:46 / km
shoes: Asics Gel Noosa Tri-8

Long run around muckross lake and through it for parts with the flooding. Nice run, easy pace and felt good.Started from the bosses house and up through torc, across the bridge and along the trail parrallel to the road. Along the trail to Dinish cottage where the trails were flooded in places meaning a wet running group, the shorter of us got damper than others, and ndobbs didnt even offer to put me on his shoulders. Coming back towards the hostel Dooby took us through his mystery cave as a detour which was pretty cool. Across the front of the house itself and up to the Abbey where we were tourists and nosed around for a bit. Then a lap of Blue pool before going back up the hill to the house. In just before dark and a nice evening for it. Same training plan tomorrow with the gang.

Friday Jan 3, 2014 #

9 AM

Cycling warm up/down 12:53 [2] 4.84 km (2:40 / km) +18m 2:37 / km
shoes: Asics Gel Noosa Tri-8

Running (Road) warm up/down 14:13 [2] 2.46 km (5:47 / km) +3m 5:45 / km
shoes: Asics Gel Noosa Tri-8

Warm up around Mardyke walk with Nick S.

Orienteering ◪ intervals 6:13 [4] *** 1.41 km (4:25 / km) +12m 4:14 / km
spiked:9/10c shoes: Asics Gel Noosa Tri-8

First Sprinterval on UCC with Nick, small mistake to the first control getting confused with the gates but ok for the rest, nice routechoices and only just behind nick on this one, 1-2seconds in it only

Orienteering ◪ intervals 6:06 [4] *** 1.51 km (4:02 / km) +15m 3:51 / km
spiked:9/9c shoes: Asics Gel Noosa Tri-8

Back through campus again, got a gap with 2 to go as i went through the quad and under the arch while he went via the presidents garden side of the east wing, lost time with the steps blocked off and nick got back to me on it. a reversal of placings but like with the first one with maybe 1second or less in it only.

10 AM

Orienteering ◪ intervals 4:43 [4] *** 1.16 km (4:04 / km) +21m 3:44 / km
spiked:9/9c shoes: Asics Gel Noosa Tri-8

Final interval and a tie to the second at the finish even though we took different routes for the most part.

Running (Road) warm up/down 19:53 [2] 3.53 km (5:38 / km) +31m 5:24 / km
shoes: Asics Gel Noosa Tri-8

Cycling warm up/down 13:56 [2] 4.88 km (2:51 / km) +26m 2:47 / km
shoes: Asics Gel Noosa Tri-8

11 AM

Note

Resting for the the rest of the day with the weekends training in mind. Looks like it will be Crohane tomorrow morning and a long run tomorrow evening, orienteering and a long run on sunday aswell. Looking forward to it

Thursday Jan 2, 2014 #

9 AM

Mountain Biking 19:51 [2] 6.76 km (2:56 / km) +58m 2:49 / km
shoes: Inov-8 Talon 212 (2)

Borrowed dads mountain bike to get to ballymaloe for some mapping

10 AM

Mapping 2:34:33 [1] 7.54 km (20:30 / km) +61m 19:42 / km
shoes: Inov-8 Talon 212 (2)

Helping sean sort out a new map.

1 PM

Mountain Biking 20:42 [2] 6.77 km (3:03 / km) +71m 2:54 / km
shoes: Inov-8 Talon 212 (2)

5 PM

Cycling warm up/down 11:45 [2] 4.86 km (2:25 / km) +14m 2:23 / km
shoes: Asics Gel Noosa Tri-8

Weather warning in place for cork, naturally this means time to go training.

When i got to the track and was waiting around had a nice chat with Deccie about races, training etc and he was saying if at any stage i need anything to come ask him and it will be sorted if he can. Talked about the physical tests and sport mindsets aswell which was interesting based on what he achieved.

6 PM

Running (Road) warm up/down 17:01 [2] 3.41 km (4:59 / km) +12m 4:54 / km
shoes: Asics Gel Noosa Tri-8

Warm up run and a few strides

Running (Track) intervals 33:39 [4] 8.87 km (3:48 / km)
shoes: Asics Gel Noosa Tri-8

arrived looking forward to a nice long run in the rain to hear it was quiet the opposite, 4*800 and 4*400 on the track, wet and very windy out tonight so times were a bit all over the place. The session was mainly a just run on feel and times werent overly important. Nick turned up half way through the first rep aswell and was flying.
(800s)
1) 2:35
2) 2:33
3) 2:30 (my turn to pace)
4) 2:30
(400s)
1) 70
2) 72 (big gust of wind)
3) 68 (my turn to pace)
4) 68

(total time includes the 400m recover jogs in between and a 600m jog after the last rep with Nick on the track)

Good workout and felt pretty good for the most part seeing as ive done no speed work since national XC. Also found out Cillian has a top for me for being a (2nd) scorer on the Leevale mens team in Belgooly, wonder if it will fit?!

7 PM

Running (Road) warm up/down 16:07 [2] 2.73 km (5:54 / km) +6m 5:50 / km
shoes: Asics Gel Noosa Tri-8

Cool down with Nick talking about training plans for tomorrow (SprIntervals on UCC) and timings for the weekend with Dooby and ndobbs.

Cycling warm up/down 13:04 [2] 4.94 km (2:39 / km) +23m 2:35 / km
shoes: Asics Gel Noosa Tri-8

Lots of water around the city, especially the South mall.

Wednesday Jan 1, 2014 #

11 AM

Running (Trails) 27:10 [2] 4.19 km (6:29 / km) +51m 6:07 / km
shoes: Inov-8 Talon 212 (2)

Easy one with Zac to Ballytrasna

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