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Training Log Archive: Joshosh

In the 7 days ending Nov 9, 2013:

activity	#	time	miles		km		+m
Running (Road)	8	6:43:16	53.6	(7:31)	86.26	(4:41)	382
Running (Trails)	5	1:27:06	7.94	(10:58)	12.78	(6:49)	222
Orienteering ◪	1	1:18:19	6.91	(11:20)	11.12	(7:03)	329	17 /	23c	73%
Running (Track)	3	32:27	4.88	(6:39)	7.86	(4:08)
Cycling	2	23:46	5.33	(4:27)	8.58	(2:46)	119
Total	16	10:24:54	78.66	(7:57)	126.6	(4:56)	1052	17 /	23c	73%

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Saturday Nov 9, 2013 #

12 PM

Running (Trails) 27:02 [2] 4.18 km (6:28 / km) +55m 6:04 / km
shoes: Asics Gel Noosa Tri-8

Another one on the cliffs with zac. Loosening out before tomorrow's Munster intermediate XC in castlelyons

1 PM

Running (Trails) 2:01 [3] 0.37 km (5:30 / km) +3m 5:17 / km
shoes: Asics Gel Noosa Tri-8

4 strides up and down the road with zac

Friday Nov 8, 2013 #

10 AM

Running (Road) long 2:00:25 [2] 24.67 km (4:53 / km) +101m 4:47 / km
shoes: Asics Gel Noosa Tri-8

Plan of a 2hr long run achieved, maybe a bit faster than intended but felt comfy all the time and chilled in the sun. I had a elderly guy on a bike doing the same speed so just ran with him for about 3km or so. Beautiful morning for a change.

Going to make this a regular on Fridays, although that is racing dependent

5 PM

Running (Trails) 29:08 [2] 4.17 km (6:59 / km) +55m 6:33 / km
shoes: Asics Gel Noosa Tri-8

Petzel run with zac across the cliffs. Very sloppy underfoot but a nice calm, if chilly evening.

Thursday Nov 7, 2013 #

6 PM

Running (Road) warm up/down 17:52 [2] 3.51 km (5:05 / km) +17m 4:58 / km
shoes: Asics Gel Noosa Tri-8

Easy warm up tonight seeing as Gruff wasnt there

Running (Track) 3:34 [1] 0.29 km (12:18 / km)
shoes: Asics Gel Noosa Tri-8

Dynamics

Running (Track) (formation lap) 1:57 [3] 0.38 km (5:08 / km)
shoes: Asics Gel Noosa Tri-8

Running (Track) tempo 20:01 [4] 5.72 km (3:30 / km)
shoes: Asics Gel Noosa Tri-8

Handy 20minute tempo seeing as im racing on sunday. Felt easy and comfy and ignored the watch just ran on feel for what the pace should be......had laura keeping me in check if i started to speed up or drop back a bit which was good.

7 PM

Running (Road) warm up/down 30:58 [2] 5.83 km (5:19 / km) +12m 5:15 / km
shoes: Asics Gel Noosa Tri-8

Cool down with darragh on the track and then hit the roads with tim after

Running (Track) (strides) 3:14 [3] 0.71 km (4:33 / km)

6*100m

Running (Road) warm up/down (home) 21:47 [2] 4.49 km (4:51 / km) +23m 4:44 / km
shoes: Asics Gel Noosa Tri-8

9 PM

Note

Also tonight after the tempo got my medals from the Munster Novice......all four of them! Wasnt a bad day at the office by any means and will be definetly mentioning it in my interview with Deccie K next tuesday for a UCC Sports Scholarship for 2013/14 season

11 PM

Note

A 2hr easy run tomorrow morning at outside of 8minute mile pace just to get some time on the feet. Then handy gallop with zac on the trails tomorrow evening when im home and the same on saturday ahead of sunday........i believe Dooby is racing aswell

Wednesday Nov 6, 2013 #

4 PM

Running (Road) 1:10:56 [2] 16.29 km (4:21 / km) +74m 4:15 / km
shoes: Asics Gel Noosa Tri-8

Wednesday route along the marina and railway line. Met Elton Heffernan (Togher AC, County Intermediate champ, and robs brother) out doing miles before the weekend and met Colm Moore coming towards me doing his miles aswell. Feeling good, got dark fast though and got rained on with about 10minutes to go.

Same min/km as last night and ran most of this ignoring the watch and targetting the 7min/mile pace.

Tuesday Nov 5, 2013 #

5 PM

Running (Road) (to mardyke) 20:27 [2] 4.37 km (4:41 / km) +17m 4:35 / km
shoes: Asics Gel Noosa Tri-8

6 PM

Running (Road) 1:11:07 [2] 16.38 km (4:21 / km) +76m 4:15 / km
shoes: Asics Gel Noosa Tri-8

Handy one on the road, Donie said do about 7min/mile pace so just left the lads sprint away off the front and myself and Tim T galloped away at the pace the Boss said, felt really easy and effortless tonight which was nice. Quote from Donie again tonight was ''The key to being a good runner is to not get injured''. Training smart is the trick. Also we met Rob H coming towards us on the straight road........pressume he didnt leave his medal in the glove box!?

7 PM

Running (Track) (strides) 3:41 [3] 0.76 km (4:51 / km)
shoes: Asics Gel Noosa Tri-8

6*100m strides and a little walk inbetween

Running (Road) (home) 19:41 [2] 4.46 km (4:25 / km) +29m 4:16 / km
shoes: Asics Gel Noosa Tri-8

The best part of choosing to get the extra miles by running to training is that you get extra miles on the way home aswell.

Monday Nov 4, 2013 #

8 AM

Running (Road) (recovery) 30:03 [2] 6.26 km (4:48 / km) +33m 4:41 / km
shoes: Asics Gel Noosa Tri-8

easy recovery run after yesterday just to get the legs back to normal. Throat still a bit clogged and nose aswell, but feeling much better than last thursday

7 PM

Cycling (to barracks) 13:39 [2] 4.11 km (3:19 / km) +96m 2:58 / km
shoes: Asics Gel Noosa Tri-8

10 PM

Cycling 10:07 [2] 4.47 km (2:16 / km) +23m 2:12 / km
shoes: Asics Gel Noosa Tri-8

Sunday Nov 3, 2013 #

Event: Munster Orienteering Championships, Toureen Wood

11 AM

Running (Trails) warm up/down 10:00 [2] 1.5 km (6:40 / km) +20m 6:15 / km
(sick) shoes: Inov-8 Talon 212 (2)

12 PM

Orienteering ◪ race (Munster Champs) 1:18:19 [5] **** 11.12 km (7:03 / km) +329m 6:08 / km
spiked:17/23c (sick) shoes: Inov-8 Talon 212 (2)

Much better than last years performance, that said, still somewhat off the pace Dooby is setting. First real forest race of the season for me and the first since euromeeting long so i'll take third place. Bit rusty with the Nav and a bit hesitant at times, compass was good and distance judgement was pretty spot on for the most part aswell. Lost time to 4,6,9,10,12,19. Most of these werent major but they stopped the flow somewhat.

1 PM

Running (Trails) warm up/down 18:55 [2] 2.56 km (7:23 / km) +89m 6:18 / km
(sick) shoes: Inov-8 Talon 212 (2)

Cool down and chat with Colm who is in great form at the moment. Up towards the start to get told the jackets are back at the finish so down the hill again, jackets and then back up

Course 1 - Splits

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