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Training Log Archive: Joshosh

In the 7 days ending Nov 1, 2011:

activity

time

miles

Orienteering ◪

5:37:34

25.14

(13:26)

40.45

(8:21)

1150

62 /

70c

88%

Running

2:11:53

18.53

(7:07)

29.82

(4:25)

stretching session

35:00

Strength and Conditioning

30:00

Total

8:54:27

43.67

70.27

1240

62 /

70c

88%

[1-5]

8:34:27

1:59

0:00

» now

Tuesday Nov 1, 2011 #

8 AM

stretching session 5:00 [1]

Strength and Conditioning 10:00 [2]

7 PM

Running warm up/down (run up to track) 20:17 [3] 4.14 km (4:54 / km) +20m 4:47 / km
shoes: Asics Gel Noosa Tri-6

stretching session 5:00 [0]

8 PM

Running race (IUAA trials for UCCAC) 6:22 [5] 2.0 km (3:11 / km)
shoes: Asics Gel Noosa Tri-6

run on CIT track. conditions did not favour a trial at all. the track was wet and hence slippy and there was a wind whhich was blowing straight across and the only place it should have been behind you was where the trees were. but what can ya do. fast enough when all is taken into account, just have to waitt and see which team im on for the relays. Cant wait will be my first run for an athletics club
splits per lap:
74
79
79
79
68
consistant enough

C • Congrats man! 6

Running warm up/down 29:01 [2] 5.78 km (5:01 / km) +30m 4:54 / km
shoes: Asics Gel Noosa Tri-6

ran a loop with one of the lads who was going my way just to loosen out and have a chat

stretching session 10:00 [0]

9 PM

Strength and Conditioning 10:00 [3]

stretching session 5:00 [0]

Monday Oct 31, 2011 #

Orienteering ◪ warm up/down 3:50 [3] 0.56 km (6:48 / km)
shoes: Adidas swoops

Orienteering ◪ 28:20 [3] *** 3.66 km (7:44 / km) +210m 6:01 / km
spiked:9/9c shoes: Adidas swoops

BOC were testing the computer for the IOC relays to make sure everything was going well and myself dad and zac ran different relay legs to help the testing

Orienteering ◪ 7:11 [3] 1.22 km (5:53 / km) +10m 5:39 / km
shoes: Adidas swoops

run back to car park after relay 1 to get another map and do another course

Orienteering ◪ 25:49 [3] *** 3.38 km (7:38 / km) +200m 5:54 / km
spiked:9/9c shoes: Adidas swoops

another relay leg

Orienteering ◪ 41:10 [3] *** 3.54 km (11:38 / km) +190m 9:10 / km
spiked:9/9c shoes: Adidas swoops

shadowing zac and doing a bit of coaching aswell

Note

system seems to be working and the courses today were nice in a woods i last ran in when dad was shadowing me on the orange course(which actually wasnt as long ago as you may think). lots of climbe but well mapped and runnable and technical areas

Note

IUAA trial tomorrow night in CIT should be good. 2km on a track

8 PM

Strength and Conditioning 10:00 [1]

did toe lifts, up on toes, squats, one leg squats sit-ups for 1minute each and repeated. easy session to get me into it and after a tough few days, but seems like a good idea to get into doing these regularly

stretching session 5:00 [1]

Sunday Oct 30, 2011 #

Event: Munster Championships

Orienteering ◪ warm up/down 10:02 [3] 1.56 km (6:26 / km)
shoes: Adidas swoops

Orienteering ◪ race 1:43:44 [5] **** 11.08 km (9:22 / km) +400m 7:56 / km
spiked:17/22c shoes: Adidas swoops

mistakes in the first bit not in the second part. weather was terrible but visibility was still ok. control descriptiond for 2 and 3 were mixed up which confused me and lead to 2 minutes of looking for a re-entrant when the control was on a stone wall. still a lot to improve on

Orienteering ◪ warm up/down 6:09 [3] 1.07 km (5:45 / km)

stretching session 5:00 [3]

Saturday Oct 29, 2011 #

Orienteering ◪ (squad weekend) 17:12 [3] 1.98 km (8:41 / km) +30m 8:05 / km
shoes: Adidas swoops

line o to start the weekend off

Orienteering ◪ (squad weekend) 17:35 [3] *** 1.67 km (10:32 / km) +30m 9:40 / km
spiked:2/3c

paired window o, very trickey to get the hang of. did three controls cillin did the other 3

Orienteering ◪ (squad weekend) 31:07 [3] *** 4.34 km (7:10 / km) +40m 6:51 / km
spiked:3/3c shoes: Adidas swoops

route choice training

Orienteering ◪ (squad weekend) 30:29 [3] **** 3.81 km (8:00 / km) +20m 7:48 / km
spiked:7/9c shoes: Adidas swoops

started with corridor o for 2 controls, followed by 5 controls of norwegian style window o then 2 of corridor o. lots of fun

Orienteering ◪ (squad weekend) 10:54 [3] ** 1.79 km (6:05 / km) +20m 5:46 / km
spiked:6/6c shoes: Adidas swoops

star o with colm and the others shouting abuse chasing us and generally trying to put us off. good pratice to keep the focus

Orienteering ◪ warm up/down (squad weekend) 4:02 [3] 0.79 km (5:07 / km)
shoes: Adidas swoops

Note

gonna fit in a stretching and S+C sessioon daily to try and build the right running muscles and keep flexible

Training Log Archive: Joshosh

Tuesday Nov 1, 2011 #

Monday Oct 31, 2011 #

Sunday Oct 30, 2011 #

Saturday Oct 29, 2011 #

Friday Oct 28, 2011 #

Thursday Oct 27, 2011 #

Wednesday Oct 26, 2011 #