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Training Log Archive: Joshosh

In the 7 days ending Jun 30, 2012:

activity	#	time	miles		km		+m
Running	12	6:05:38	33.75		54.32		1259
stretching session	6	33:00
Orienteering ◪	1	32:28	3.6	(9:01)	5.8	(5:36)	105	17 /	19c	89%
foam roller	1	5:00
Total	13	7:16:06	37.36		60.12		1364	17 /	19c	89%
[1-5]	11	6:32:06

0:32

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Saturday Jun 30, 2012 #

3 PM

Running 31:49 [1] 5.13 km (6:12 / km) +131m 5:30 / km
shoes: Asics Gel Noosa Tri-6

easy run with zac for the first little bit and then i did more after running him home

Friday Jun 29, 2012 #

Note
(rest day)

5 PM

Note

if i was here to run the next of the summer series i would be start number 17 which is a nice low number to have on my chest, pity i miss it

Thursday Jun 28, 2012 #

7 PM

Running 5:08 [1] 0.95 km (5:24 / km) +7m 5:13 / km
shoes: Asics Gel Noosa Tri-7

stretching session 5:00 [0]

8 PM

Running race 29:38 [5] 8.07 km (3:40 / km) +81m 3:30 / km
shoes: Asics Gel Noosa Tri-7

body was really tired but still equaled my pb on a tougher course in worse weather conditions so not too bad. Went out hard but turned out to be way too hard, especially with the killer climb which dragged on for nearly 2miles, that hurt but kept digging. Started bib number 24 and finished in 18 so i improved my overall placing, pity i miss the next race because of wales which means no chance of a top 20 which would be a best finish
My time on this course this time 12 months ago was 31.37, nearly 2 minutes faster in a year, and having had a fairly rough training block in the build up to it. Didnt really feel strong but ground it out. Finished in 18th place which is my highest ever 5mile series finish position,484 runnners in total, and the winning time was 26.22.

Running 6:49 [1] 1.1 km (6:12 / km) +3m 6:07 / km
shoes: Asics Gel Noosa Tri-7

Wednesday Jun 27, 2012 #

6 PM

Running 2:23:19 [3] 13.38 km (10:43 / km) +542m 8:54 / km
shoes: Adidas swoops

did a terrain/trail run with darren, rob and gearoid followed by some o-ing. very foggy which made everything more difficult. few misses on the o-ing, silly mistakes really

11 PM

stretching session 10:00 [0]

Tuesday Jun 26, 2012 #

Note

Cork o event tonight in tramore valley park.
Run tomorrow with rob and Darren with some o-ing aswell.
5mile road race on Thursday evening, maybe an easy cycle in the morning.
Easy slow runs on friday and Saturday with maybe one session between the 2 days

5 PM

Running warm up/down 5:00 [1]

stretching session 4:00 [0]

Orienteering ◪ race 32:28 [4] *** 5.8 km (5:36 / km) +105m 5:08 / km
spiked:17/19c shoes: Inov-8 Talon 212

New place. Think the area would be better at a 1:4 rather than 1:5 scale. Also there was a major track marked after 11 that I could find but wasn't as big as shown. Number 10 was in the right place i think but the green was mapped wrong I think, or else the control was just wrong, and I think number 12 was in the wrong re-entrant, will need robrunner to back me up on that though. Grand run nothing too special, felt a bit tired on the hills but strong. No garmin or watch so not sure of my distance exactly. Won by just under 2 minutes

C • Reentrant 2

6 PM

stretching session 5:00 [3]

Running warm up/down 5:00 [1]

Monday Jun 25, 2012 #

3 PM

Running 44:58 [2] 8.71 km (5:10 / km) +137m 4:47 / km
shoes: Inov-8 Talon 212

easy cruise

This is my gym!!
http://www.cork-guide.ie/ballycotton/130-3049_IMG....

9 PM

Running warm up/down 4:00 [0] 0.69 km (5:48 / km) +4m 5:38 / km
shoes: Asics Gel Noosa Tri-7

10 PM

Running hills 15:11 [4] 2.99 km (5:05 / km) +159m 4:01 / km
shoes: Asics Gel Noosa Tri-7

first session in the new shoes, there luminous yellow and glow in the dark what more could you want

Running intervals 3:58 [4] 0.76 km (5:13 / km) +19m 4:38 / km
shoes: Asics Gel Noosa Tri-7

30seconds on 30secs off, just did 4 because it was getting dark and really misty so wanted to get in.

Running warm up/down 2:33 [1] 0.47 km (5:26 / km) +7m 5:03 / km
shoes: Asics Gel Noosa Tri-7

foam roller 5:00 [0]

stretching session 5:00 [0]

Sunday Jun 24, 2012 #

10 AM

Running warm up/down 4:00 [0]

Running 36:59 [2] 7.42 km (4:59 / km) +94m 4:41 / km
shoes: Inov-8 Talon 212

across the cliffs and back again this morning
18.27--3.77km
17.24--3.66km

Running warm up/down 3:00 [0]

4 PM

Running 6:01 [1] 1.07 km (5:37 / km) +16m 5:14 / km
shoes: Inov-8 Talon 212

5 PM

Running intervals 11:23 [4] 2.26 km (5:02 / km) +42m 4:37 / km
shoes: Inov-8 Talon 212

8*180m sprints on rocky damp trails, uneven so good for ankle strength building. With a 60sec mobile recovery after each. Felt strong without killing myself
30sec
32sec
32sec
32sec
32sec
32sec
30sec
30sec

Running warm up/down 6:52 [1] 1.32 km (5:12 / km) +17m 4:53 / km
shoes: Inov-8 Talon 212

stretching session 4:00 [0]

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