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Training Log Archive: Joshosh

In the 7 days ending Jan 19, 2013:

activity # timemileskm+m
  Running10 4:50:11 36.13(8:02) 58.14(4:59) 294
  Strength and Conditioning8 2:55:00
  Yoga6 1:53:00
  stretching session11 1:50:00
  Orienteering ◪2 1:48:36 10.23(10:37) 16.46(6:36) 175110 /121c90%
  Cycling3 1:32:13 19.14(4:49) 30.8(3:00) 212
  foam roller2 20:00
  recovery3 3
  Total32 15:09:03 65.49 105.4 681110 /121c90%
  [1-5]28 13:09:00
averages - rhr:55

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Saturday Jan 19, 2013 #

9 AM

stretching session 15:00 [0]

Yoga 19:00 [2]

10 AM

Running 35:57 [2] 6.81 km (5:17 / km) +40m 5:08 / km
ahr:150 shoes: Inov-8 Talon 212

Down at beach and on the dunes
11 AM

stretching session 10:00 [0]

Orienteering ◪ (Banna) 48:22 [2] **** 6.62 km (7:18 / km) +100m 6:48 / km
ahr:151 spiked:26/31c shoes: Inov-8 Talon 212

Control pick, corridor, window o, control pick
1 PM

stretching session 10:00 [0]

2 PM

recovery 1 [0]

Pool, sauna, steam room, hot tub to loosen out before the dune hill session this evening
3 PM

Running 23:23 [2] 4.22 km (5:32 / km) +10m 5:29 / km
ahr:146 shoes: Inov-8 Talon 212

4 PM

Running hills (Sand hills) 42:10 [5] 9.67 km (4:22 / km) +220m 3:55 / km
ahr:179 shoes: Inov-8 Talon 212

On soft sand, most took a 5 minute break during it, I did full 40min session

recovery 1 [0]

Standing up to my thighs in the Atlantic to help recovery
5 PM

Running 16:32 [1] 2.26 km (7:19 / km) +5m 7:14 / km
ahr:129 shoes: barefoot

recovery 1 [0]

Steam room, sauna, jacuzzi
7 PM

stretching session 10:00 [0]

foam roller 10:00 [0]

Friday Jan 18, 2013 #

7 AM

Note
rhr:54

At traning last night turned out in the past another guy had the same injury i.e a pain in the foot that felt something like a fracture but with no real reason for it, and his healed up in 5 days or so like mine, he had the exact same problems but didnt know what it was. Also this weekend is UCCAC/Leevale training camp in banna which means lots of sand and dune running, should be good, going to try get a headtorch beach run in tonight maybe with some of the guys
8 PM

Running 33:21 [2] 6.37 km (5:14 / km) +5m 5:13 / km
ahr:149 shoes: Asics Gel Noosa Tri-7

Arrived late so a petzel run with the fellas to the dunes
9 PM

stretching session 10:00 [0]

Yoga 17:00 [1]

foam roller 10:00 [0]

Thursday Jan 17, 2013 #

9 AM

Strength and Conditioning 25:00 [2]

stretching session 10:00 [0]

5 PM

Running warm up/down 19:46 [1] 3.44 km (5:45 / km) +10m 5:40 / km
ahr:142 shoes: Asics Gel Noosa Tri-7

6 PM

Running 36:51 [4] 9.61 km (3:50 / km) +1m 3:50 / km
ahr:173 shoes: Asics Gel Noosa Tri-7

tempo on the track in horrific rain and wind, noy easy conditions but fun none the less, got advice on pacing off donie and had a chat about race craft and how to approach ballycotton 10 with lizzie (part of the irish xc team that won the europeans)
7 PM

Running warm up/down 6:06 [1] 1.03 km (5:55 / km) +1m 5:54 / km
shoes: Asics Gel Noosa Tri-7

stretching session 10:00 [0]

11 PM

Yoga 19:00 [1]

Wednesday Jan 16, 2013 #

Note
rhr:56

Night-o tonight with james, should be interesting, going to check a few control sites that i might use for the eventual ucc spriint race
7 AM

Yoga 19:00 [1]

8 AM

Strength and Conditioning 15:00 [2]

core and free weights work
5 PM

Orienteering ◪ 1:00:14 [1] 9.84 km (6:07 / km) +75m 5:54 / km
ahr:141 spiked:84/90c shoes: Asics Gel Noosa Tri-7

11 PM

Strength and Conditioning 35:00 [2]

Yoga 19:00 [1]

Tuesday Jan 15, 2013 #

1 PM

Strength and Conditioning 25:00 [2]

3 PM

Cycling 1:02:25 [2] 21.16 km (2:57 / km) +172m 2:50 / km
ahr:152 shoes: Asics Gel Noosa Tri-7

hills
1*maryborough hill
3*clarkes wood
5 PM

Cycling 15:23 [1] 4.92 km (3:08 / km) +15m 3:05 / km
ahr:136 shoes: Asics Gel Noosa Tri-7

6 PM

Running (grass) 45:01 [2] 8.51 km (5:17 / km) +1m 5:17 / km
ahr:154 shoes: Asics Gel Noosa Tri-7

talked to donie and we both agreed a session would be a terrible idea on the road to recovery, not yet, so i hit the grass while the others did a session, he said to do an easy hour tomorrow and then have another talk on thursday night about where we stand on it and if the pain is fully gone. It felt pretty good tonight, not perfect but getting there.

stretching session 10:00 [1]

stretching and some very easy strides
7 PM

Cycling 14:25 [1] 4.72 km (3:03 / km) +25m 2:59 / km
ahr:143 shoes: Asics Gel Noosa Tri-7

10 PM

stretching session 10:00 [0]

loosen out a bit
11 PM

Strength and Conditioning 10:00 [2]
shoes: Asics Gel Noosa Tri-7

Monday Jan 14, 2013 #

11 AM

stretching session 5:00 [0]
shoes: Asics Gel Noosa Tri-7

Running 31:04 [2] 6.22 km (5:00 / km) +1m 4:59 / km
ahr:153 shoes: Asics Gel Noosa Tri-7

went easy on the track and pitches in the maradyke and the foot felt ok, not fully there yet but the pain is nearly gone, just going to build up slowly now
9 PM

Strength and Conditioning 45:00 [2]

core and free weight work
10 PM

Yoga 20:00 [1]

stretching session 10:00 [0]

Sunday Jan 13, 2013 #

12 PM

Strength and Conditioning 10:00 [1]

physio stuff
9 PM

Strength and Conditioning 10:00 [3]

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