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Training Log Archive: Joshosh

In the 7 days ending Feb 11, 2012:

activity # timemileskm+m
  Strength and Conditioning11 3:26:30
  Running7 3:22:50 22.25(9:07) 35.8(5:40) 95
  Cycling2 1:30:31 28.98(3:07) 46.64(1:56)
  Orienteering ◪2 1:27:00 10.17(8:33) 16.37(5:19) 18948 /49c97%
  stretching session9 1:08:00
  Yoga8 42:00
  foam roller4 18:00
  gym1 17:12 2.01(8:33) 3.24(5:19)
  Core work1 6:00
  Total24 12:18:03 63.41 102.05 28448 /49c97%
  [1-5]20 9:55:33

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SuMoTuWeThFrSa

Friday Feb 10, 2012 #

9 AM

Strength and Conditioning 17:00 [1]

Yoga 8:00 [0]

stretching session 10:00 [0]

4 PM

gym (rowing machine) 17:12 [3] 3.24 km (5:19 / km)

Cycling (gym) 30:29 [3] 14.02 km (2:10 / km)

Thursday Feb 9, 2012 #

8 AM

Strength and Conditioning 24:00 [1]

Yoga 3:00 [0]

2 PM

Running 6:17 [1] 1.04 km (6:03 / km) +4m 5:56 / km
shoes: Nike Rival Zoom

stretching session 5:00 [0]

3 PM

Running race (munster colleges xcchamps) 27:48 [5] 7.29 km (3:49 / km) +27m 3:45 / km
shoes: Nike Rival Zoom

was 13 man overall, was 3rd UCC behind the senior and u23 munster crosscountry club champions. UCC were second in the team prizes beating CIT and WIT and UL won overall. happy enough, conditions were terrible underfoot apparently the course has never been so mucky and sticky in places it was a skill to just not get stuck. loads of fun though and happy enough with the run considering last weekes training was effected by illness which i can now say is outta my system.
3.45 per km equates to exactly 6minute miles, considering in the summer my best 5mile road time was 29.47ish and today i wouldve done around 30 minutes im very pleased with how training is going

Running warm up/down 10:22 [1] 1.73 km (6:00 / km) +11m 5:48 / km
shoes: Nike Rival Zoom

4 PM

stretching session 15:00 [0]

foam roller 5:00 [0]

Wednesday Feb 8, 2012 #

9 AM

Running (park and maradyke walk) 27:19 [2] 6.03 km (4:32 / km) +4m 4:31 / km
shoes: Asics Gel Noosa Tri-6

stretching session 5:00 [0]

Yoga 7:00 [0]

10 AM

Strength and Conditioning 27:00 [1]

3 PM

Running warm up/down 3:57 [1] 0.61 km (6:29 / km)
shoes: Asics Gel Noosa Tri-6

Running (plyometrics) 30:00 [1] 3.13 km (9:35 / km)
shoes: Nike Rival Zoom

Strength and Conditioning (ankle stability) 5:30 [0]

4 PM

stretching session 11:00 [0]

foam roller 3:00 [0]

8 PM

Strength and Conditioning 24:00 [1]

Yoga 3:00 [0]

Tuesday Feb 7, 2012 #

7 AM

Strength and Conditioning 12:00 [1]

8 AM

Yoga 6:00 [0]

Strength and Conditioning (ankle stability) 4:00 [0]

6 PM

Running warm up/down (to training) 2:54 [2] 0.61 km (4:47 / km)
shoes: Asics Gel Noosa Tri-6

Running warm up/down (UCC AC) 20:23 [1] 3.49 km (5:50 / km) +28m 5:37 / km
shoes: Asics Gel Noosa Tri-6

Running (UCC AC track) 1:31 [4] 0.66 km (2:18 / km)
shoes: Asics Gel Noosa Tri-6

6*110m @ 85%
Donie wanted to look and assess our running styles and see how we were doing. Had two other guys to make me run that bit harder but always felt i had a spare gear, best time was 14.4

Running (UCC AC track) 7:56 [1] 1.15 km (6:54 / km)
shoes: Asics Gel Noosa Tri-6

recoverys and talking with donie

Running (UCC AC) 20:24 [1] 3.22 km (6:20 / km) +21m 6:08 / km
shoes: Asics Gel Noosa Tri-6

7 PM

stretching session 6:00 [0]

foam roller 5:00 [0]

Note

cross country race on thursday @3pm in CIT so easy training's tomorrow one in the morning and one around lunch time all easy just to loosen out and to train right through the race. 7km race so hoping around 26-27mins of running
9 PM

Strength and Conditioning 23:00 [1]

stretching session 4:00 [0]

Yoga 3:00 [0]

Monday Feb 6, 2012 #

10 AM

Strength and Conditioning 53:00 [1]

easy with lots of exercises

Yoga 9:00 [0]

6 PM

Cycling (gym) 1:00:02 [3] 32.62 km (1:50 / km)
shoes: Asics Gel Noosa Tri-6

spin out the legs after yesterday.
7 PM

Running warm up/down (track) 12:02 [1] 1.16 km (10:22 / km)
shoes: Nike Rival Zoom

warm up and plyometrics combined
8 PM

stretching session 5:00 [0]
shoes: Nike Rival Zoom

Running intervals (track) 4:42 [5] 1.69 km (2:47 / km)
shoes: Nike Rival Zoom

10*170m sprints as theres even less track than the last time.

Running intervals (track) 6:42 [1] 0.85 km (7:53 / km)
shoes: Nike Rival Zoom

the mobile recovery during the 10*170s

Running (track) 3:01 [1] 0.28 km (10:35 / km)
shoes: Nike Rival Zoom

walikng recovery after intervals

Running intervals (trac) 1:24 [5] 0.61 km (2:18 / km)
shoes: Nike Rival Zoom

6*100m sprints

Running 8:47 [3] 1.02 km (8:37 / km)
shoes: Nike Rival Zoom

recovery during the 6*100m sprints

Running warm up/down (track) 7:21 [1] 1.23 km (5:59 / km)
shoes: Nike Rival Zoom

9 PM

stretching session (track) 7:00 [0]
shoes: Nike Rival Zoom

Strength and Conditioning (track) 5:00 [0]

ankle stability excercises

Core work 6:00 [2]

Yoga 3:00 [0]

foam roller 5:00 [0]

Sunday Feb 5, 2012 #

8 AM

Strength and Conditioning 12:00 [1]

11 AM

Orienteering ◪ warm up/down 7:34 [2] 1.14 km (6:38 / km) +11m 6:20 / km
shoes: Adidas swoops

Orienteering ◪ race (brass monkey league) 43:41 [5] *** 8.56 km (5:06 / km) +118m 4:46 / km
spiked:27/28c shoes: Adidas swoops

good run. Sickness appear to be gone now completely, ran pretty well but lost maybe 40-50seconds in the forest just not finding the controls having found the features, and a 20second miss aswell. Happy enough though with speed and navigation

Just an extra note, special mention to little bro Zac who ran the blue course today and equitted himself very well, considering he was on crutches for a few days last week. ran up a level again to blue, which i was running maybe early to mid 2009 only,. 7.6km course done in 67.32 which is a good time which gave him 7th place on the blue, around the 8-9minute per km mark which isnt bad at all. very impressive run from him. the brown was 8km so nearly ran as far as me.

https://picasaweb.google.com/105076578361209242744...
12 PM

Orienteering ◪ 25:32 [3] *** 5.03 km (5:05 / km) +33m 4:55 / km
spiked:17/17c shoes: Adidas swoops

just ran this for distance, didntt go to all the controls but most of them. grand bit of training with different legs and route choices

https://picasaweb.google.com/105076578361209242744...

Orienteering ◪ warm up/down 10:13 [2] 1.64 km (6:14 / km) +27m 5:45 / km
spiked:4/4c shoes: Adidas swoops

picked some features to find along the way

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