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Training Log Archive: Joshosh

In the 7 days ending Jun 23, 2012:

activity	#	time	miles		km		+m
Running	9	4:47:22	31.76		51.11		975
Cycling	1	1:38:05	23.64	(4:09)	38.05	(2:35)	405
gym	1	1:15:00
stretching session	6	40:00
recovery	1	30:00
foam roller	3	15:00
Total	17	9:05:27	55.4		89.16		1380
[1-5]	11	7:35:27

1:38

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Saturday Jun 23, 2012 #

10 AM

Running warm up/down 5:00 [1]
shoes: Asics Gel Noosa Tri-6

Running 1:10:43 [3] 14.77 km (4:47 / km) +190m 4:30 / km
shoes: Asics Gel Noosa Tri-6

cliff route twice, had to stop once or twice to stretch and massage my left thigh its a bit tight and sore, foam roller later i think. Good run again though, all up and down and back up again!! Took it as an easy progression run.
18.43min--3.84km--55m--avg pace 4.53min/km
17.47min--3.65km--36m--avg pace 4.52min/km
17.37min--3.64km--56m--avg pace 4.50min/km
16.36min--3.64km--43m--avg pace 4.34min/km

5 PM

Running warm up/down 5:34 [1] 0.96 km (5:48 / km) +13m 5:26 / km
shoes: Inov-8 Talon 212

Running intervals 16:35 [4] 3.46 km (4:48 / km) +64m 4:23 / km
shoes: Inov-8 Talon 212

8*380m again but slightly different route tonight. was a 60sec walk recovery between each one. Much damper underfoot than last night and wind was swirling and much stronger too
74sec
72sec
72sec
74sec
72sec
71sec
72sec
66sec

Running warm up/down 5:00 [0]
shoes: Inov-8 Talon 212

10 PM

foam roller 5:00 [0]

Friday Jun 22, 2012 #

1 PM

Running warm up/down 4:37 [1] 0.89 km (5:11 / km) +16m 4:46 / km
shoes: Inov-8 Talon 212

2 PM

Running intervals 19:23 [4] 3.58 km (5:25 / km) +39m 5:08 / km
shoes: Inov-8 Talon 212

did 8*380s on the cliffs which were windy, rocky, twisty, uneven and a bit boggy and overgrown, perfect! 8*380 with 30second slow jog and 60 second stretching recovery.
66sec
74sec
69sec
72sec
67sec
72sec
68sec
72sec
Strong headwind for reps 2,4,6,8 and tailwind for 1,3,5,7

Running warm up/down 5:12 [1] 0.92 km (5:39 / km) +23m 5:01 / km
shoes: Inov-8 Talon 212

Thursday Jun 21, 2012 #

6 PM

gym (faffing) 1:15:00 [2]

legs sore, body sore. did the bike, rowing, cross trainer and wave machine

7 PM

Running (aquajogging) 20:00 [2]

stretching session 10:00 [0]

8 PM

recovery 30:00 [0]

jacuzzi

Wednesday Jun 20, 2012 #

10 AM

Running 21:34 [1] 4.12 km (5:14 / km) +59m 4:53 / km
shoes: Asics Gel Noosa Tri-6

Tuesday Jun 19, 2012 #

1 PM

Running 33:09 [3] 7.33 km (4:31 / km) +117m 4:11 / km
shoes: Inov-8 Talon 212

first run in the inov-8s and boy are they light and comfy, nice shoe, and a perfect day very warm

2 PM

stretching session 10:00 [0]

Monday Jun 18, 2012 #

1 PM

Cycling (road loop) 1:38:05 [3] 38.05 km (2:35 / km) +405m 2:27 / km
shoes: Asics Gel Noosa Tri-6

Ballyandreen-Ballycotton-Shanagarry-Garryvoe-Ballymaloe-Cloyne-Scarrif-Cloyne-Churchtown South- Ballyandreen.
Nice loop
http://connect.garmin.com/activity/190312243

3 PM

stretching session 5:00 [0]

foam roller 5:00 [0]

10 PM

Running warm up/down 5:25 [1] 0.95 km (5:42 / km) +8m 5:28 / km
shoes: Asics Gel Noosa Tri-6

stretching session 5:00 [0]

Running 35:14 [3] 6.04 km (5:50 / km) +327m 4:35 / km
shoes: Asics Gel Noosa Tri-6

6*(4 hill sprints and 1 backward hill sprint)

11 PM

stretching session 5:00 [0]

Sunday Jun 17, 2012 #

9 PM

Running 39:56 [2] 8.09 km (4:56 / km) +119m 4:36 / km
shoes: Asics Gel Noosa Tri-6

easy cruise late in the evening

10 PM

stretching session 5:00 [0]

foam roller 5:00 [0]

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