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Training Log Archive: Joshosh

In the 7 days ending Aug 17, 2013:

activity	#	time	miles		km		+m
Running (Road)	8	3:10:30	22.98	(8:17)	36.98	(5:09)	202
Running (Trails)	2	1:30:57	9.57	(9:30)	15.4	(5:54)	258
Running (Grass)	5	1:27:39	8.13	(10:47)	13.08	(6:42)	71
Kayaking	1	1:10:00	1.86	(37:33)	3.0	(23:20)
Running (Track)	4	1:07:59	8.16	(8:20)	13.13	(5:11)	5
stretching session	3	20:00
foam roller	4	16:00
Swimming	1	15:00	0.09	(2:40:56)	0.15	(1:40:00)
Strength and Conditioning	1	6:22	0.02	(4:16:09)	0.04	(2:39:10)
Total	20	9:24:27	50.82		81.78		536

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Saturday Aug 17, 2013 #

11 AM

Note

Travelling to tullamore with my new club leevale to run the national league final steeplechase and try and get the as many points as I possibly can. Excited about it, if a bit nervous. Also Thursday night was my last real training session until September technically, however will be tipping away and doing some long runs with robrunner to prepare for the mournes. But time for some reast days in the next 2 weeks and easy runs to keep sane

5 PM

Running (Road) 18:59 [2] 4.02 km (4:43 / km) +4m 4:42 / km
shoes: Asics Gel Noosa Tri-8

Change of plan, gruff and mark hanrahan were heading for an easy loosener so I went along with them.

Running (Road) 1:35 [3] 0.29 km (5:28 / km)
shoes: Asics Gel Noosa Tri-8

Strides

Friday Aug 16, 2013 #

11 AM

Running (Grass) 8:08 [2] 1.51 km (5:23 / km) +5m 5:18 / km
shoes: Asics Gel Noosa Tri-8

down and around the park to loosen out, coaches orders

Running (Grass) (Drills and stretching) 6:41 [1] 0.32 km (20:53 / km) +2m 20:15 / km
shoes: Asics Gel Noosa Tri-8

moving for 3.46

Running (Grass) (strides) 1:52 [2] 0.36 km (5:11 / km)
shoes: Asics Gel Noosa Tri-8

Running (Grass) 6:54 [1] 1.23 km (5:37 / km) +13m 5:20 / km
shoes: Asics Gel Noosa Tri-8

another lap and a half and then home

foam roller 3:00 [1]

tennis ball again

Thursday Aug 15, 2013 #

5 PM

Running (Road) warm up/down 21:51 [2] 4.38 km (4:59 / km) +22m 4:52 / km
shoes: Asics Gel Noosa Tri-8

6 PM

Running (Road) warm up/down 18:05 [2] 3.53 km (5:07 / km) +13m 5:02 / km
shoes: Asics Gel Noosa Tri-8

Running (Track) (Drills and stretching) 4:51 [1] 0.41 km (11:41 / km)

Running (Track) intervals (4*300s) 6:28 [3] 1.65 km (3:55 / km)
shoes: Nike Rival Zoom

Donie said do 4*300s over the steeples tonight nice and easy just to cruise around really and feel good

Running (Track) (strides) 1:55 [3] 0.36 km (5:19 / km)
shoes: Nike Rival Zoom

seeing as im preaching the benefits of strides to zac i better keep doing them myself to set the example

7 PM

Running (Track) 6:03 [1] 0.76 km (8:00 / km)
shoes: Nike Rival Zoom

just some hurdle practice to get the strides etc right.

Running (Grass) warm up/down 10:09 [1] 1.83 km (5:33 / km)

jog with eric and nick. Got caught in a torrential downfall so cut it a bit short even though we were soaked anyway

Running (Road) warm up/down 23:11 [2] 4.52 km (5:08 / km) +27m 4:59 / km
shoes: Asics Gel Noosa Tri-8

run home from the track.

10 PM

stretching session 5:00 [1]

foam roller 3:00 [1]

The humble tennis ball

Wednesday Aug 14, 2013 #

10 AM

Running (Grass) (recovery) 22:33 [2] 3.18 km (7:05 / km) +19m 6:53 / km
shoes: Asics Gel Noosa Tri-7

Jog on the grass in the park with zac as a recovery run for both of us

7 PM

Running (Grass) 9:56 [2] 2.01 km (4:57 / km) +3m 4:54 / km
shoes: Asics Gel Noosa Tri-8

Had a plan half made to meet up with Cillin if he was around that we could go for a gallop, but he was indublin so i just jogged down to the park and around the grass for a bit

Running (Grass) (Drills and stretching) 12:31 [1] 0.77 km (16:15 / km) +9m 15:21 / km
shoes: Asics Gel Noosa Tri-8

7min59 moving doing drills on the grass and then the rest was stretching time

8 PM

Running (Grass) (strides) 2:06 [3] 0.44 km (4:46 / km) +2m 4:40 / km
shoes: Asics Gel Noosa Tri-8

4 strides of about 100m each

Running (Grass) 6:49 [2] 1.43 km (4:46 / km) +18m 4:29 / km
shoes: Asics Gel Noosa Tri-8

another 2 laps on the grass and then home

11 PM

foam roller 4:00 [1]

stretching session 5:00 [1]

Tuesday Aug 13, 2013 #

9 AM

Running (Trails) 30:18 [2] 4.37 km (6:56 / km) +61m 6:29 / km
shoes: Asics Gel Noosa Tri-8

pre-breakfast run with zac, just to get the legs moving for both of us

Running (Road) (strides) 2:17 [3] 0.37 km (6:10 / km) +3m 5:56 / km
shoes: Asics Gel Noosa Tri-8

11 AM

Note

Going to CIT for a ''splash'' tonight at 5.15. Doing water jump practice, so running out, jump practice, then maybe back to the mardyke to catch up with the gang and chat to donie, then running home aswell.

4 PM

Running (Road) warm up/down 36:17 [2] 7.02 km (5:10 / km) +71m 4:55 / km
shoes: Asics Gel Noosa Tri-8

Out to CIT

5 PM

Running (Track) (Drills) 4:32 [1] 0.32 km (14:10 / km)
shoes: Asics Gel Noosa Tri-8

Running (Track) 17:09 [2] 2.56 km (6:42 / km) +4m 6:39 / km
shoes: Asics Gel Noosa Tri-8

Steeple practice with Ian, went over the steeple on the straight and continued on to do the water jump. Then just practice on attacking the water jump. Feeling pretty good. And more importantly looking good :-) https://www.facebook.com/photo.php?fbid=1015166996...

Running (Road) warm up/down 20:25 [2] 4.23 km (4:50 / km) +19m 4:43 / km
shoes: Asics Gel Noosa Tri-8

from dennehys cross and then warm up with donies gang and nick s

6 PM

Running (Track) intervals 27:01 [4] 7.07 km (3:49 / km) +1m 3:49 / km
shoes: Asics Gel Noosa Tri-8

8*400s on the track in 70sec, but they were more often 68 and 69 than the expected 70.

7 PM

Running (Road) warm up/down 22:37 [2] 4.07 km (5:33 / km) +6m 5:31 / km
shoes: Asics Gel Noosa Tri-8

Running (Road) warm up/down (Home) 25:13 [2] 4.55 km (5:33 / km) +37m 5:20 / km
shoes: Asics Gel Noosa Tri-8

8 PM

stretching session 10:00 [1]

foam roller 6:00 [1]

Note

Two notes to add,
1) if you want really cool photos steeplechase is the way to go, once you dont mind hurting
2) The now infamous ''Donies Runners'' are going to be in irish runner next issue.

Monday Aug 12, 2013 #

1 PM

Running (Trails) 1:00:39 [2] 11.03 km (5:30 / km) +197m 5:03 / km
shoes: Asics Gel Noosa Tri-8

to ballycotton and back, then went with zac for his run straight after

2 PM

Strength and Conditioning 6:22 [4] 0.04 km (2:39:10 / km)
shoes: Asics Gel Noosa Tri-8

C • 34.56k 2

11 PM

Note

apparently after the S6D WRE event i climbed up to 400 in the world rankings, a new highest for me, but have since slipped back to 403rd.

Sunday Aug 11, 2013 #

2 PM

Note
(rest day)

Zac was on a day off of running today so i took one aswell, just going kayaking and for a swim after.

3 PM

Kayaking 1:10:00 [2] 3.0 km (23:20 / km)
(rest day) shoes: barefoot

went for a paddle with zac and dad

4 PM

Swimming 15:00 [1] 0.15 km (1:40:00 / km)
(rest day) shoes: barefoot

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