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Training Log Archive: Joshosh

In the 7 days ending Feb 25, 2012:

	activity	#	time	miles		km		+m
	Running	12	7:08:19	53.1	(8:04)	85.46	(5:01)	1246
	Strength and Conditioning	13	3:11:17
	stretching session	17	2:23:22	0.02		0.04
	Orienteering ◪	1	1:24:11	6.92	(12:10)	11.14	(7:33)	646	22 /	24c	91%
	Cycling	2	1:18:32	25.47	(3:05)	40.99	(1:55)
	Yoga	13	1:18:00
	foam roller	5	23:00
	Total	28	17:06:41	85.52		137.63		1892	22 /	24c	91%
	[1-5]	21	12:50:18
averages - sleep:10

1:32

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Saturday Feb 25, 2012 #

10 AM

Strength and Conditioning 7:44 [1]

Yoga 4:00 [0]

stretching session 7:00 [0]

foam roller 6:00 [0]

Note
slept:10.0

xc race today in cit against douglas cs, cit and anyone else who turns up. only a 4km run so should be fast and good practice for the timetrial in may. hoping for between 14-15 minutes and a good enough placing

12 PM

Running warm up/down 13:22 [1] 2.17 km (6:10 / km) +7m 6:04 / km
shoes: Nike Rival Zoom

Running race (xc) 14:25 [5] 4.07 km (3:33 / km) +11m 3:30 / km
shoes: Nike Rival Zoom

legs were sore after this weeks training but wasnt too bad.

Running warm up/down 17:08 [1] 3.19 km (5:22 / km) +39m 5:04 / km
shoes: Asics Gel Noosa Tri-6

stretching session 10:00 [0]

1 PM

Strength and Conditioning 7:00 [1]

Yoga 3:00 [0]

foam roller 4:00 [0]

Friday Feb 24, 2012 #

8 AM

stretching session 5:00 [0]

Strength and Conditioning 24:55 [1]

5 PM

Running warm up/down 6:41 [2] 1.22 km (5:29 / km)
shoes: Asics Gel Noosa Tri-6

Running intervals (track) 31:58 [3] 5.94 km (5:23 / km)
shoes: Nike Rival Zoom

Running warm up/down 10:28 [1] 2.09 km (5:00 / km) +3m 4:58 / km
shoes: Asics Gel Noosa Tri-6

9 PM

Strength and Conditioning 9:59 [1]

stretching session 10:00 [0]

Yoga 3:00 [0]

Thursday Feb 23, 2012 #

9 AM

Running (grass ) 59:58 [3] 12.33 km (4:52 / km) +6m 4:51 / km
shoes: Asics Gel Noosa Tri-6

10 AM

stretching session 10:00 [0]

Strength and Conditioning 6:29 [0]

Yoga 4:00 [0]

7 PM

Cycling (gym) 45:37 [2] 23.55 km (1:56 / km)
shoes: Asics Gel Noosa Tri-6

9 PM

Strength and Conditioning 17:23 [1]

Yoga 8:00 [0]

stretching session 10:00 [0]

Wednesday Feb 22, 2012 #

7 AM

Cycling 32:55 [2] 17.44 km (1:53 / km)
shoes: Asics Gel Noosa Tri-6

early morning spin to keep the legs loose

Strength and Conditioning 13:11 [1]

8 AM

stretching session 10:00 [0]

Yoga 9:00 [0]

2 PM

Note

had a positive mental health talk for sport and life with alan quinlan in UCC today. pretty good

4 PM

Running warm up/down 14:43 [1] 3.03 km (4:51 / km) +14m 4:45 / km
shoes: Asics Gel Noosa Tri-6

stretching session 10:00 [0]

Running (to hill) 4:22 [2] 0.82 km (5:20 / km) +31m 4:29 / km
shoes: Asics Gel Noosa Tri-6

Running hills 36:28 [4] 6.83 km (5:20 / km) +306m 4:22 / km
shoes: Asics Gel Noosa Tri-6

6*hills but a bit slower than monday

5 PM

Running warm up/down (to track) 5:16 [1] 1.03 km (5:07 / km) +11m 4:51 / km
shoes: Asics Gel Noosa Tri-6

stretching session (track) 10:00 [0]
shoes: Asics Gel Noosa Tri-6

Running warm up/down 5:11 [1] 1.07 km (4:51 / km) +17m 4:29 / km
shoes: Asics Gel Noosa Tri-6

Strength and Conditioning 8:17 [1]

easy session this evening

Yoga 6:00 [0]

9 PM

foam roller 5:00 [0]

stretching session 5:00 [0]

Yoga 7:00 [0]

Note

think mmore hills would be ill advised tomorrow as my knee is quite sore for some reason especially going up stairs so probably just do some running on the flat or better yet the grass

Tuesday Feb 21, 2012 #

8 AM

Running 30:01 [2] 6.58 km (4:34 / km) +44m 4:25 / km
shoes: Asics Gel Noosa Tri-6

garmin was dead this morning but got the details from my connect and worked out roughly what i did

Strength and Conditioning 13:35 [1]

Yoga 9:00 [0]

9 AM

stretching session 5:00 [0]

foam roller 4:00 [0]

5 PM

Running warm up/down (to training) 3:23 [1] 0.76 km (4:27 / km) +7m 4:15 / km
shoes: Asics Gel Noosa Tri-6

6 PM

Running tempo (UCC AC) 1:00:16 [4] 13.37 km (4:30 / km) +311m 4:02 / km
shoes: Asics Gel Noosa Tri-6

7 PM

Running warm up/down (track) 11:36 [1] 2.03 km (5:43 / km)
shoes: Asics Gel Noosa Tri-6

stretching session 11:22 [0] 0.04 km (4:44:10 / km)

Running (home) 5:32 [0] 1.0 km (5:32 / km) +14m 5:10 / km
shoes: Asics Gel Noosa Tri-6

Strength and Conditioning 12:44 [1]

Yoga 5:00 [0]

Monday Feb 20, 2012 #

11 AM

Strength and Conditioning 38:29 [2]

Yoga 9:00 [0]

stretching session 10:00 [0]

3 PM

Running warm up/down 25:22 [2] 5.52 km (4:36 / km) +42m 4:26 / km
shoes: Asics Gel Noosa Tri-6

warm up/ recovery run

Running 7:11 [3] 0.92 km (7:48 / km) +28m 6:47 / km
shoes: Asics Gel Noosa Tri-6

run to the hill

Running hills 28:08 [4] 5.76 km (4:53 / km) +255m 4:00 / km
shoes: Asics Gel Noosa Tri-6

5 hill reps, all between 3.02 and 3.12 minutes to get to the top and then around 2.40 back down.

4 PM

Running warm up/down 15:22 [2] 3.25 km (4:44 / km) +29m 4:32 / km
shoes: Asics Gel Noosa Tri-6

stretching session 10:00 [0]

foam roller 4:00 [0]

Strength and Conditioning 13:19 [1]

50 sit ups
25 press ups
25 arm dips
50 squats
50 bulgarian lunges

Yoga 3:00 [0]

10 PM

stretching session 5:00 [0]

Sunday Feb 19, 2012 #

Note

plan for the week, is to get in lots of climb with some speed work, need to feel stronger on the climbs
monday: hills
tuesday: UCCAC training
wednesday: hills
Thurday: track session with Leevale
friday: hills
Saturday: hills

11 AM

Running warm up/down 5:01 [1] 0.47 km (10:40 / km)
shoes: Adidas swoops

Orienteering ◪ (munster league) 1:24:11 [5] *** 11.14 km (7:33 / km) +646m 5:51 / km
spiked:22/24c shoes: Adidas swoops

too many stupid little mistakes around the controls. think control 12 was in the wrong depression, number 19 i think was also on the wrong boulders but have to check the route gadget to be sure.
kept getting trapped in heavy vegetation that wasnt on the map aswell. Ok run but still way too far off brian Corbett

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

Running warm up/down 16:27 [2] 2.01 km (8:11 / km) +71m 6:57 / km
shoes: Adidas swoops

warm down with zac

5 PM

stretching session 10:00 [0]

Yoga 8:00 [0]

6 PM

Strength and Conditioning 18:12 [1]

easy session today after the race earlier
50 sit ups
25 press ups
25 arm dips
2 minute plank
50 squats
25 one leg squats on each leg
25 lunges on each leg
15 bulgarian lunges on each leg

10 PM

stretching session 5:00 [0]

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