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Training Log Archive: Joshosh

In the 7 days ending Mar 16, 2013:

activity	#	time	miles		km		+m
Running	12	5:24:54	39.21	(8:17)	63.1	(5:09)	1100
stretching session	4	43:00
Orienteering ◪	2	41:39	5.5	(7:34)	8.85	(4:42)	39	16 /	16c	100%
Strength and Conditioning	1	35:00
Cycling	2	28:33	6.09	(4:41)	9.8	(2:55)	25
foam roller	2	14:00
Total	17	8:07:06	50.79		81.75		1164	16 /	16c	100%
[1-5]	14	7:10:06

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Saturday Mar 16, 2013 #

11 AM

Running 10:00 [1] 1.3 km (7:42 / km)
shoes: Inov-8 Talon 212

Running race 43:25 [5] 8.69 km (5:00 / km) +522m 3:51 / km
shoes: Inov-8 Talon 212

Started with the plan to scrape into the medal places as i knew Diarmuid Collins is an animal on the hills, and i didnt know much about the shape of the others. Started strong and followed right behind Diarmuid with Swiad (also UCC) and we opened a small gap on the rest of the pack before the mountain, at this stage i was thinking, im hurting and breathing hard but theres a chance of a strong race and great placing. Just as we got over the first little climb i looked to Swiad, asked how he was feeling i got a nod in return so we cranked it up a notch and dropped Diarmuid on this flatter section. Then it got rougher and much softer and boggier as i began to sink and become less light of foot and ramped up even steeper as we caught site of the summit, here Swiad opend a bit of a gap so i left him go a little bit and controlled the breathing as i was onlt 50m down on him on the summit, not sure of time as was to focused on the target he had placed on his back by making a move. Also passed Diarmuid coming up towards me which gave me a nice mental boost. Hit the downhill and really went hard for it with the chance of a silver now, but i thought i could pass Swaid and go for the line and the gold, was closing fast on him, passed him on the flatter section, didnt have a glance to see Diarmuid and just ploughed on. Made it into the forest trails in the lead and caught a glimpse of a blue singlet coming down behind me, kicked up an extra gear which i didnt know was there, couldnt lose it now. Breathing got louder and i just destroyed myself for the last 400m or so got to the line, barely had enough energy to lift my arms in anyway and then lay flat out to catch my breathe. It then sunk in just what i had done, a first individual medal for UCC in 12 years since Alan Barry won it. Diarmuid came in just 18seconds back, very close, and then Swiad came in in 3rd place 65sec back from me. We then waited for robrunner who placed 8th and wrapped up the team award for the first time in 11years when i think it was Alan, Niall Bourke and Dooby won it. Long time coming but worth it. Irish Student Mountain Running Champion sounds nice :-) and its nice to see the training is paying off, lots of hard work and the performances to match over the last 3 weekends

12 PM

Running warm up/down 28:48 [1] 4.48 km (6:26 / km) +40m 6:09 / km
shoes: Inov-8 Talon 212

cool down with and robrunner and then myself and swiad jogged down to be touristy and see the sites

9 PM

Note

Phew, that was close! http://www.imra.ie/events/view/id/1025/tab/results, definetly earned my easy training day tomorrow ahead of the Munster league race in Banna on Monday morning which im really looking forward too

C • Woop! 3

10 PM

stretching session 20:00 [0]

foam roller 10:00 [0]

Friday Mar 15, 2013 #

5 PM

Running warm up/down 17:43 [2] 3.51 km (5:03 / km) +34m 4:49 / km
shoes: Asics Gel Noosa Tri-7

meeting robrunner for some o-ing

6 PM

Orienteering ◪ (sprint-o) 12:38 [3] *** 2.71 km (4:40 / km) +17m 4:31 / km
spiked:16/16c shoes: Asics Gel Noosa Tri-7

Running warm up/down 24:29 [1] 4.43 km (5:32 / km) +29m 5:21 / km
shoes: Asics Gel Noosa Tri-7

home

Thursday Mar 14, 2013 #

Note

Splits finally up for Ballycotton,
5mile split: 28.57 @3.36min/km in 74th place overall
10mile split (2nd 5miles): 28.35 @3.33min/km in 49th place overall.

My 5mile race pb stands at 29.13, so these 2 arent too bad, and ran a faster second half of only by ~4sec per mile

C • splits 2

9 AM

Running warm up/down 3:57 [1] 0.59 km (6:44 / km) +10m 6:12 / km
shoes: Asics Gel Noosa Tri-7

Orienteering ◪ 17:17 [3] *** 3.91 km (4:25 / km) +16m 4:20 / km
shoes: Asics Gel Noosa Tri-7

Running (to start again) 5:55 [1] 0.94 km (6:18 / km) +10m 5:59 / km
shoes: Asics Gel Noosa Tri-7

Orienteering ◪ 11:44 [2] ** 2.23 km (5:16 / km) +6m 5:12 / km
shoes: Asics Gel Noosa Tri-7

routechoices

Running warm up/down 5:13 [1] 0.86 km (6:04 / km)
shoes: Asics Gel Noosa Tri-7

6 PM

Running (easy) 38:57 [2] 7.71 km (5:03 / km) +4m 5:02 / km
shoes: Asics Gel Noosa Tri-7

easy run, so went out with Swiad discussing how we might attack the race on saturday. Bosses orders are to run easytomorrow and sunday, then we see where we are at on tuesday and decide whether to start into steeple chase training or just an easy run again depending on the legs and the body

Wednesday Mar 13, 2013 #

1 PM

Note

prob do more hills tonight after dinner at some stage. Video from the XC over the weekend
http://ireland.flotrack.org/coverage/250573-Irish-...

7 PM

Running warm up/down 5:00 [1] 1.03 km (4:51 / km)
shoes: Asics Gel Noosa Tri-7

8 PM

Running hills 27:26 [3] 5.65 km (4:51 / km) +203m 4:07 / km
shoes: Asics Gel Noosa Tri-7

Running warm up/down 5:00 [1] 0.98 km (5:06 / km)
shoes: Asics Gel Noosa Tri-7

10 PM

stretching session 6:00 [0]

Strength and Conditioning 35:00 [3]

core, quads, chest, arms

Tuesday Mar 12, 2013 #

12 PM

Note

Think the plan is speed work tonight on the track and then easy workout on thursday, maybe do the tempo but for 15mins instead of 35 so im free for the hill running on saturday morning

5 PM

Cycling 13:25 [2] 4.88 km (2:45 / km) +10m 2:43 / km
shoes: Asics Gel Noosa Tri-7

6 PM

Running warm up/down 16:45 [2] 3.53 km (4:45 / km) +10m 4:41 / km
shoes: Asics Gel Noosa Tri-7

Running warm up/down (to hill) 2:55 [1] 0.54 km (5:24 / km) +16m 4:42 / km
shoes: Asics Gel Noosa Tri-7

Running hills 32:31 [4] 6.97 km (4:40 / km) +149m 4:13 / km
shoes: Asics Gel Noosa Tri-7

20min*long reps (~45sec)
10min*short reps (~26sec)

7 PM

Running warm up/down 15:29 [1] 2.71 km (5:43 / km) +5m 5:40 / km
shoes: Asics Gel Noosa Tri-7

Cycling 15:08 [1] 4.92 km (3:05 / km) +15m 3:02 / km
shoes: Asics Gel Noosa Tri-7

cycled alongside swiad on his way home, then cycled into town with Oskar and then home after that

Monday Mar 11, 2013 #

10 AM

Running 23:16 [2] 5.34 km (4:21 / km) +38m 4:12 / km
shoes: Asics Gel Noosa Tri-7

out in the snow, and this helped me pass 1000km training so far in 2013 (69 days for 1005.05km) compared to 1034.11km (70days), but i think t should be said that this years training has been higher quality and more speed work than last year. Its starting to come together

10 PM

stretching session 10:00 [0]

Sunday Mar 10, 2013 #

7 PM

Running 18:05 [2] 3.84 km (4:43 / km) +30m 4:32 / km
shoes: Asics Gel Noosa Tri-7

Home late after a long bus journey was raining heavy and very windy but had to do something to keep the training graph looking good this year, felt better after it

8 PM

stretching session 7:00 [0]

foam roller 4:00 [0]

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