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Training Log Archive: Joshosh

In the 7 days ending Aug 10, 2013:

activity	#	time	miles		km		+m
Running (Trails)	5	3:27:00	20.83	(9:56)	33.52	(6:11)	549
Cycling	3	2:02:06	33.13	(3:41)	53.32	(2:17)	462
Running (Road)	4	1:55:43	14.25	(8:07)	22.94	(5:03)	87
Running (Track)	2	25:07	3.69	(6:49)	5.94	(4:14)
Swimming	1	15:00	0.06	(4:01:24)	0.1	(2:30:00)
Orienteering ◪	1	14:28	2.21	(6:33)	3.55	(4:05)	33	20 /	20c	100%
Strength and Conditioning	2	11:08	0.04	(4:58:37)	0.06	(3:05:33)
Total	13	8:30:32	74.21	(6:53)	119.43	(4:16)	1131	20 /	20c	100%

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Saturday Aug 10, 2013 #

9 AM

Running (Trails) long 1:29:47 [2] 15.39 km (5:50 / km) +342m 5:15 / km
shoes: Asics Gel Noosa Tri-8

Nick wanted to meet up for a long run in midleton this morning, perfect morning for it. Parked at the carpark in curragh woods and headed for a few loops on the trails in the woods coming to about 9km or so, some nice climbs aswell. Then we headed out the old midleton to carrigtoohill road for a bit, turned after Ballyrichard and back to the cars. Good catch up with nick, talked about training for winter, orienteering techniques, life in sweden amoungst other things. He said its very important to keep a detailed training log to look back on if your trying to get back into form as you can see what worked last time, so i passed this info onto Zac. Will prob go for a gallop with Zac later to give him someone to train with and help motivation, he's on for 35minutes today and some strides

3 PM

Running (Trails) 35:04 [2] 5.23 km (6:42 / km) +58m 6:21 / km
shoes: Asics Gel Noosa Tri-8

jog with zac across the cliffs, nice and easy

Running (Road) 2:04 [3] 0.41 km (5:02 / km) +3m 4:52 / km
shoes: Asics Gel Noosa Tri-8

5 strides with zac on the road

Friday Aug 9, 2013 #

10 AM

Cycling 1:34:09 [3] 42.76 km (2:12 / km) +428m 2:06 / km
shoes: Asics Gel Noosa Tri-8

cycle home from cork. Cork-Glanmire-glounthane-carrigtoohill-midleton-ballinacurra-cloyne-churchtown south-ballyandreen. Nice spin but a lot of traffic on the back roads which are not in good shape at the moment

1 PM

Note

Total training so far this year has passed last years grand total.

11 PM

Note

meeting up with Nick for a 90minute easy run tomorrow around midleton starting in curragh woods and going somewhere seeing as he is around for a while might aswell train together

Thursday Aug 8, 2013 #

4 PM

Cycling warm up/down 11:59 [2] 4.38 km (2:44 / km) +13m 2:42 / km
shoes: Asics Gel Noosa Tri-8

5 PM

Orienteering ◪ race 14:28 [4] **** 3.55 km (4:05 / km) +33m 3:54 / km
spiked:20/20c shoes: Asics Gel Noosa Tri-8

The sprint course on ucc from the summer league. Lost maybe 15-20seconds due to an extra line printed on the map so I went to 6 before 4 as the line cut through 6. Few seconds, maybe 5sec, lost crossing the road. Pretty clean, maybe too many long legs and the longest leg had not too much route choice. Fun though. Sub 14 is doable for this but with training later held some back and kept in control with no issues

Results from the race: http://www.orienteering.ie/results/FullSIResults.p...

6 PM

Running (Road) warm up/down 18:08 [2] 3.53 km (5:08 / km) +11m 5:03 / km
shoes: Asics Gel Noosa Tri-8

Running (Track) tempo 20:03 [4] 5.29 km (3:47 / km)
shoes: Nike Rival Zoom

20minute tempo over hurdles as the steeples were at the woman's height so I just used the hurdles instead

7 PM

Running (Track) (Steeple practice) 5:04 [2] 0.65 km (7:51 / km)
shoes: Asics Gel Noosa Tri-8

Jump practice with the college hurdles coach who knows about steeple aswell

Running (Road) warm up/down 13:56 [2] 2.41 km (5:47 / km) +2m 5:45 / km
shoes: Asics Gel Noosa Tri-8

8 PM

Cycling warm up/down 15:58 [2] 6.18 km (2:35 / km) +21m 2:32 / km
shoes: Asics Gel Noosa Tri-8

Strength and Conditioning 4:22 [4] 0.02 km (3:38:20 / km)

Wednesday Aug 7, 2013 #

3 PM

Running (Trails) 30:01 [2] 4.69 km (6:24 / km) +59m 6:01 / km
shoes: Asics Gel Noosa Tri-8

Zac wanted me to set a training plan for him and this is day one of it. 30minute run. He went 15minutes out and got back in about 14, wanted to stop so i had to explain to him that if its a 30minute run you need to have the mental strength to run 30minutes even if its just up and down the road to bring it uo to the mark, especially when im not running behind him to keep him going

Strength and Conditioning 6:46 [4] 0.04 km (2:49:10 / km)
shoes: Asics Gel Noosa Tri-8

S&C work with zac aswell. Easy start. 10*sit ups, 10*press ups, 10*calf extensions, 10*lunges, 10*switch jumps, 10*box jumps, 10*burpees and 30sec plank

4 PM

Swimming 15:00 [1] 0.1 km (2:30:00 / km)

splashing around at the diving rock in the sun

Tuesday Aug 6, 2013 #

6 PM

Running (Road) (recovery) 1:21:35 [2] 16.59 km (4:55 / km) +71m 4:49 / km
shoes: Asics Gel Noosa Tri-8

Easy recovery run with new national half marathon champ Lizzie lee, Ian and Tim, my new club mates in leevale.

Monday Aug 5, 2013 #

2 PM

Running (Trails) 21:56 [2] 4.09 km (5:22 / km) +43m 5:06 / km
shoes: Asics Gel Noosa Tri-8

another easy short day on the cliffs. Really busy with walkers all over the shop seeing as it is sunny

3 PM

Note

Few more easy days. Going to training at the Mardyke tomorrow night and catch up with Donie and my new team-mates. Im on kind of easy time until the start of september. But will be racing the National league 3000mSC on the 18th of August, The Ballycotton 5mile race on the 22nd of August and then maybe the Mourne Mountain Marathon with Robrunner n the 21st and 22nd of September.

Sunday Aug 4, 2013 #

12 PM

Note

Not a bad weeks racing. Some good runs in the Euromeeting and some solid trainings during the 6day itself (my first ever S6D). Finished in 36th overall in the S6D, but considering all days count and i ran 2 days really easy it couldve been much better. Also, i was the only crazy Euromeeting runner whoo completed the 6day aswell.

Overall Results: http://www.scottish6days.com/results/2013/day6-ove...

Recovey run this afternoon with zac at some stage to try and find my legs again

3 PM

Running (Trails) (recovery) 30:12 [1] 4.12 km (7:20 / km) +47m 6:56 / km
shoes: Asics Gel Noosa Tri-8

Easy recovery jog with zac as far as ballytrasna to shake out the legs somewhat after a rough weeks racing

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