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Training Log Archive: Joshosh

In the 7 days ending Dec 3, 2011:

activity # timemileskm+m
  Running11 8:29:03 67.34(7:34) 108.37(4:42) 410
  Strength and Conditioning5 2:32:00
  Orienteering ◪1 56:02 7.79(7:11) 12.54(4:28) 3029 /29c100%
  Total15 11:57:05 75.13 120.91 44029 /29c100%

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SuMoTuWeThFrSa

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

Wednesday Nov 30, 2011 #

2 PM

Running warm up/down 11:17 [2] 2.11 km (5:21 / km)
shoes: Asics Gel Noosa Tri-6

Running (strides) 10:00 [3] 1.0 km (10:00 / km)
shoes: Asics Gel Noosa Tri-6

10*100m

Running tempo 19:57 [4] 5.19 km (3:51 / km)
shoes: Asics Gel Noosa Tri-6

Running warm up/down 16:42 [2] 3.21 km (5:12 / km)
shoes: Asics Gel Noosa Tri-6

3 PM

Strength and Conditioning 44:00 [2]

did lunges, squats, 1 leg squats, lunges, bulgarian lunges, leg lifts, jacknifes, sit-ups,crunches,plank and press ups. alternating 30seconds on 30seconds off

Tuesday Nov 29, 2011 #

1 PM

Running warm up/down 12:12 [2] 2.13 km (5:44 / km)
shoes: Asics Gel Noosa Tri-6

Running 52:50 [3] 12.38 km (4:16 / km) +120m 4:04 / km
shoes: Asics Gel Noosa Tri-6

lee valley loop and in the long road
2 PM

Running warm up/down 17:43 [2] 3.73 km (4:45 / km)
shoes: Asics Gel Noosa Tri-6

6 PM

Running warm up/down (UCC AC) 18:03 [2] 3.61 km (5:00 / km)
shoes: Asics Gel Noosa Tri-6

Running hills (UCC AC) 23:04 [4] 4.81 km (4:48 / km) +200m 3:58 / km
shoes: Asics Gel Noosa Tri-6

100-150m long run up with around 10m climb every interval. short fast and sore

Running warm up/down 20:11 [2] 4.11 km (4:55 / km)
shoes: Asics Gel Noosa Tri-6

7 PM

Strength and Conditioning 15:00 [2]

Monday Nov 28, 2011 #

2 PM

Running warm up/down 13:20 [2] 2.32 km (5:45 / km)
shoes: Asics Gel Noosa Tri-6

Running (recovery run) 54:39 [3] 11.51 km (4:45 / km) +40m 4:40 / km
shoes: Asics Gel Noosa Tri-6

did 2*5.75km loops
loop 1-27.20
loop 2-27.19
consitant pace all the way around and feeling good after yesterday

Running warm up/down 18:39 [2] 3.41 km (5:28 / km)
shoes: Asics Gel Noosa Tri-6

Strength and Conditioning 30:00 [2]

Strength and Conditioning 30:00 [2]

Sunday Nov 27, 2011 #

Event: Connacht Orienteering Championships 2011
 
11 AM

Running warm up/down 3:46 [2] 0.68 km (5:34 / km)
shoes: Adidas swoops

12 PM

Orienteering ◪ race 56:02 [5] *** 12.54 km (4:28 / km) +30m 4:25 / km
spiked:29/29c shoes: Adidas swoops

good clean race with few if any errors. perhaps took a few loopy routes when straight may have been faster. good turn over with my stride and spiked everything. finshed in second on M21L only 14seconds behin Darren disappointing but good to reassure myself im as fit as the rest. will have to have another rattle off Darren in Kilworth on sunday. see if i can get closer
1 PM

Running warm up/down 11:07 [2] 1.51 km (7:22 / km)
shoes: Adidas swoops

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