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Training Log Archive: Joshosh

In the 7 days ending Nov 23, 2013:

activity	#	time	miles		km		+m
Running (Road)	7	3:22:18	28.0	(7:14)	45.06	(4:29)	198
Running (Grass)	6	1:41:07	10.9	(9:17)	17.54	(5:46)	39
Cycling	3	1:38:10	24.44	(4:01)	39.33	(2:30)	199
Running (XC)	1	34:44	6.32	(5:30)	10.17	(3:25)	27
Running (Track)	2	5:21	0.74	(7:14)	1.19	(4:30)
Total	14	7:21:40	70.39	(6:16)	113.29	(3:54)	463

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Saturday Nov 23, 2013 #

12 PM

Running (Grass) warm up/down 18:18 [2] 3.24 km (5:39 / km)
shoes: Asics Gel Noosa Tri-8

Checking out the course but we stuck to the grass

1 PM

Running (Grass) (Drills) 6:00 [1] 0.5 km (12:00 / km)
shoes: Asics Gel Noosa Tri-8

Running (Road) race 4:32 [5] 1.0 mi (4:32 / mi)
shoes: Asics Gel Noosa Tri-8

Road Relays 2013-Leg 1-UCC ''A''
UCC Start on the right of the small road but i made sure i was right at the front and had the elbows ready to barge a path. Gun went 33 guys started pushing and shoving, gave as good as i got and was in about 5/6th at the bend and with a bit of clear road. Down the straight towards the College Tuohy dropped the hammer a spread us all out. Really tough but found good lines through the tight bends and gained back a few places after losing some to the ''milers'' on that straight. Think i handed over in about 10th place, a bit down on the leader who smashed the course record and ran 4:09 on roads and in about 3degrees. But we were just at the back of the main pack where we wanted to be. This is the fastest lead mile for UCC ''A'' in the past 4yrs or so i think based on what Donie said. Having done only a few tempos and no real speed work the shape seems good in the middle of the winter training. Took 1second off my time on the track but seeing as it was road today and colder thats not bad, although it hurt an awful lot

2 PM

Running (Grass) warm up/down (recovery) 14:22 [2] 2.27 km (6:20 / km)
shoes: Asics Gel Noosa Tri-8

Watchin the guys getting to buisness and picking up places

Running (Road) race 10:34 [4] 2.0 mi (5:17 / mi)
shoes: Asics Gel Noosa Tri-8

Seeing as im a special kind of Dumb i was asked to fill in on leg 4 with the B team aswell. got handed over to in no mans land but just tempo-ed it nice and handy really. Saw ColmM on the straight and did think of putting in a burst to catch him but followed the bosses orders. This felt pretty easy, legs were tired but the pace was ok and i wasnt in a race really. Cruised around and handed over to Ray Shanahan on anchor for the ''B'' team

Running (Grass) warm up/down 14:44 [2] 2.56 km (5:45 / km)
shoes: Asics Gel Noosa Tri-8

Team cool down looking very professional. We finished 7th overall in the mens race which was the same as last year. However every one of us ran faster this year than last. I ran a 5min mile last year and 4:32 this year, nice jump. Girls finished second and just 20m or so being UCD which is a strong showing seeing as they had a 400mH specialist on the first leg.

Friday Nov 22, 2013 #

10 AM

Running (Grass) 15:38 [2] 2.94 km (5:19 / km) +21m 5:08 / km
shoes: Asics Gel Noosa Tri-8

The usual pre-race routine. Road relays tomorrow, think im on a 2mile leg for the A-team but not certain as one of our milers pulled out through injury.

Thursday Nov 21, 2013 #

1 PM

Note

Handy run tonight at training, think its just 35mins then some strides and the ~22minute run home for me with the bag. Want to be rested up for the weekend after 3 races last week.

6 PM

Running (Road) 35:02 [2] 7.47 km (4:41 / km) +19m 4:38 / km
shoes: Asics Gel Noosa Tri-8

Handy gallop and a chat with ben ahead of the weekend, kieran and john jumped in for the spin as part of their long run.

Also Leevale won National club of the year last night at the AAI awards.

Running (Track) (strides) 2:29 [3] 0.56 km (4:26 / km)
shoes: Asics Gel Noosa Tri-8

Running (Road) 22:58 [2] 4.69 km (4:54 / km) +22m 4:47 / km
shoes: Asics Gel Noosa Tri-8

Home with Kieran and John for company

Wednesday Nov 20, 2013 #

3 PM

Cycling 1:14:41 [2] 30.86 km (2:25 / km) +79m 2:23 / km
shoes: Asics Gel Noosa Tri-8

Wind from every direction except from behind me it seems. Even struggled to break 20km/hr on some flat sections. Layered up heavily aswell seeing as it wa chilly and blustery but no rain, although i cant feel my toes at the moment

Tuesday Nov 19, 2013 #

6 PM

Running (Road) 1:09:45 [2] 16.22 km (4:18 / km) +93m 4:11 / km
shoes: Asics Gel Noosa Tri-8

Donie had the plan of 400s for the UCC athletes tonight so i straight up told him i wouldnt be doing them after the 2 races and trial last week seeing as the RR are on saturday. Went on a 70min with Brian, Dave, John etc

7 PM

Running (Track) (strides) 2:52 [3] 0.63 km (4:33 / km)
shoes: Asics Gel Noosa Tri-8

6*80m strides seeing as the sprinters and jumpers were taking up space

Running (Road) warm up/down 23:18 [2] 4.67 km (4:59 / km) +24m 4:52 / km
shoes: Asics Gel Noosa Tri-8

Was on a fieldtrip today study the coastal geomophology of Ballycotton bay which was handy seeing as its where i train when at home. Down side was i had extra weight in the backpack to run home with after training.....

(note for mum) and all that extra knowledge too which slowed me down massively!

9 PM

Note

Day in the saddle planned for tomorrow, then running on thursday night prob about 70mins and the usual 15mins on grass for friday morning before race day.

Monday Nov 18, 2013 #

7 AM

Running (Road) (recovery) 18:43 [2] 3.61 km (5:11 / km) +18m 5:04 / km
shoes: Asics Gel Noosa Tri-8

Easy recovery gallop before a long day at college, plan to get in another run of similar length tonight when i get back from barracks.

7 PM

Cycling (to barracks) 13:18 [2] 4.01 km (3:19 / km) +97m 2:58 / km
shoes: Asics Gel Noosa Tri-8

10 PM

Cycling (home from barracks) 10:11 [2] 4.46 km (2:17 / km) +23m 2:14 / km
shoes: Asics Gel Noosa Tri-8

Running (Road) (recovery) 17:26 [2] 3.57 km (4:53 / km) +22m 4:44 / km
shoes: Asics Gel Noosa Tri-8

Said i was going to so when i got home changed into shorts and back out for a short gallop. Unsurprisingly the roads were quiet enough

Sunday Nov 17, 2013 #

1 PM

Running (Grass) warm up/down 20:00 [2] 4.0 km (5:00 / km) +10m 4:56 / km
shoes: Asics Gel Noosa Tri-8

Warm up laps to check the course, strides and dynamics.

2 PM

Running (XC) race (Senior Intercounties) 34:44 [5] 10.17 km (3:25 / km) +27m 3:22 / km
shoes: Nike Rival Zoom

Wow, what a race and what an experience, standing on the startline with athletes like Paul Pollock (18th World champs marathon), Joe Sweeney and Dave McCarthey. Its not quiet County Novice. The start was a hammer fest with everyone trying to get good positions for the first bend. Got into a little bubble and got dragged along, faster than i would have liked. The pace was seriously hot for well for the whole thing really. I started to struggle a bit after about 2.5miles when the pace began to take its toll. The course looked not too tough but with a long hill with not much gain it sapped the energy and the downhill ''recovery'' section meant the pace got ramped even higher. Suffered for the last 2miles of the race but overall not a bad day at the office. Looking at the results would have liked to have been a bit higher up, as everyone, but it was a class field with John Travers not even making the Top10. 71st place out of 144 isnt a bad start point in my first Senior XC race and first XC race over this distance. Was only 21sec slower than my 10km road pb aswell. Talking to Donie after he was saying im strong at the 6km XC, strong at the 8km XC but we just arent quiet there for the 10km but its a work in progress. Was entered on the County B team and we got 3rd place in the B category while the A-team (no puns robrunner, i know youd not miss the oppertunity to link a video). So a solid run and a medal from it. Now to recover and get back in shape for next weekend road relays.

results: http://www.athleticsireland.ie/content/wp-content/...

3 PM

Running (Grass) warm up/down 12:05 [2] 2.03 km (5:57 / km) +8m 5:50 / km
shoes: Nike Rival Zoom

Chilled cool down with the gang and a chat, lots of tired and sore bodies but it was worth it

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