Training Log Archive: Joshosh

Event: IUAA XC
 

Ijs TT in the phoenix park. New pb by just under a minute and the second fastest on the all time list. Ran fairly consitantly,
1) 5.41 (and had to wake up the 2 controls and had a false start)
2) 5.55
3) 5.56
4) 5.44
was 32seconds off Sheas record time, only around 200-230 meters away, but ive one tt left and i think the athletics is really helping. Felt composed until after lap 2 and then under a bit of pressure and felt good on the hills. Training paying off. Hopefully i can find those 32 seconds with the help of UCCAC and Leevale

Came 66th and was 5th scorer which is aswell as expected. Had donie at the bottom of the hill, Sarah at the first bend, mum by the loops at the bottom, the girls at the first climb and Mirijam and roz were on the big hill so kept me going the whole way around.
Started off easy enough and settle into my style and tempo quickly and worked away, didnt lose any places only gained. Legs were heavy after the morning but still attacked on the hills and gained lots of positions so was happy with that. Was only 3 minutes off the UCC top runner which considering he didnt already go flat out this morning i think is good. UCC team finished 7 but beat CIT. End of my first xc season and i dont thinks its gone too bad

Results: http://sindar.net/iuaa/results/meet/265/

C • Great effort! 2

short warm down and chat with sarah

too much happenening over the weekend so yesterfay was the last training before i go hard for saturdays races

last training before the weekend so a nice spin on the bike just to keep the legs moving.

nothing strenuous today

Easy training tonight with UCCAC in the build up to the weekend so will run extra before of after depending on things. maybe something faster and harder tomorrow and then easy on thursday and rest day on friday then the racing starts

Donie said 8*2s was what we should do tonight so 8*2s it was. Had Barry ODonovan there aswell but he only jumped in on the last few and i was able to just about hang with him so a good session with a rough sharp climb. Did laps in CIT on the gravel/grass/muck tracks by the pitches, nice and sticky
1) 1.58 minutes ; 600meters ; @3.17 pace
2) 1.56 minutes ; 600meters ; @3.12 pace
3) 2.01 minutes ; 590meters ; @3.24 pace
4) 1.59 minutes ; 610meters ; @3.17 pace
5) 1.56 minutes ; 630meters ; @3.05 pace
6) 2.00 minutes ; 610meters ; @3.17 pace
7) 1.57 minutes ; 600meters ; @3.15 pace
8) 2.04 minutes ; 590meters ; @3.29 pace

talked to donie about training for the rest of the week, he says and easy 9 or 10 miles tomorrow an easy 5-6 miles on thursday and a day off on friday. He reckons im improving so lets see what damage i can do over the weekend.

loosen out after yesterday, and preparing for saturday

Event: Irish Intervarsities inc. Leinster League #3
 

Total time for the course was 123mins54 seconds however this includes the number 6 problem. In the race resultes number 6 was taken from the race, rightly so as it was not in the correct place or even near the correct feature. Heres my breakdown of legs.
1) Control 1 was fine, took it easy enough and counted off my crags and boulders, had good visualisation of the control feature and when i got there then saw the control.
2) Here i made a bit of a mistake. The majority of the leg was pretty good route excecution but got to the crag and thought i was too far so went back to the craggy spur nearly and re-attacked and found it.When i got to the crag first i thought i was on the one too low, in fact i was too high. Probably lost around 2 minutes here. Rob caught me, but i put the head down and lost him again
3) Number 3 i was to far to the west of the control.
4) easy downhill control, no mistake
5) the long leg. Decided to drop down and lose my height to get the the big sandy mound, and went up the re-entrant. Continued alond the line of crags and then up the marsh to spike number 5. Was only 14seconds behind Colm on this leg and took nearly the same route which is a good sign.
6) out of 5 and continued along the marsh, Past the big crag and obvious single boulder in the marsh, then around the triple crags and straight up to the control site with no problems, only to discover no control. Garmin shows a loss of 40 minutes at this control. Colm and McCloy turned up at 6 aswell along with arond 5 others so there was a bit of a train starting.
7) Got the head back and refocused on the task at hand a spiked 7 easy even though it was on the wrong crag.
8) ran to the wrong boulder, lost around 50 seconds
9) was to high for this control and hit the crags above and dropped down. lost 30secs
10) Spiked, ran along the line of crags and strainght in.
11) Saw colm and mccloy tearing off in front so tried to catch up only to discover we completely missed number 11, around 3 minutes lost.
12) the cruel up hill leg, but no problems spiked it
13) Longish leg, counted off my crags, saw colm drifting a bit but stayed on my line and went straight into the kite.
14) Was a tiny bit high at the re-entrant but spotted the top of the cane for the kite so went staright into it, maybe 30 seconds lost
15) took the middle route between all the crags, ended up a bit high and lost around 40 seconds here
16) easy leg no problems
17) easy leg again, could see the feature from a good way off and the control from a bit closer
18) Massive boulder that was easy to see so no problem here
19) Went low to avoid the heather, ran to the sandy mound and building and climbed up to it, colm and mccloy were coming down as i was climbing up to it
20) ran the track becaue the body was sore but spiked the control.
21) straight on a bearing and a spike again.
22) Easy control
finish


Run was om but nothing to write home about. Maybe lost around 7 minutes on mistakes. No control descriptions available at the start boxes?! apparently you had to get them at the regestration, was not running back to get them so had to use them on map. Map scale was hard to get used to, havent run 1:75 in ages. Colm won the title in 72.41, then John McCloy was 78.02 and i was third in 80.01 but i was in 2nd place after control number 5 so who knows how it wouldve played out. Good day out except for the lack of descriptions and control number 6 which drained the body of 40 minutes of energy for me, 1.6km of searching! and control 7 aswell


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

recovery run day tomorrow probably an easy 12-16km trying to stay on the grass hopefully

Brown - Splits

Colleges Only MenA - Splits