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Training Log Archive: Joshosh

In the 7 days ending Dec 7, 2013:

activity # timemileskm+m
  Cycling6 3:17:03 51.66(3:49) 83.14(2:22) 361
  Running (Road)5 1:27:36 10.59(8:16) 17.04(5:08) 80
  Running (Track)3 1:26:14 13.17(6:33) 21.19(4:04)
  Orienteering ◪1 50:37 5.67(8:55) 9.13(5:33) 9224 /26c92%
  Running (Trails)1 33:34 3.31(10:09) 5.32(6:19) 73
  Running (Grass)1 10:12 1.07(9:33) 1.72(5:56)
  Running (Sand)1 9:14 0.94(9:47) 1.52(6:04) 13
  Total14 7:54:30 86.41(5:29) 139.06(3:25) 61924 /26c92%

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SuMoTuWeThFrSa

Saturday Dec 7, 2013 #

4 PM

Running (Trails) 33:34 [2] 5.32 km (6:19 / km) +73m 5:54 / km
shoes: Inov-8 Talon 212 (2)

Nice gallop with zac across to the hill top gap after ballytrasna to get him a bit more distance in

Friday Dec 6, 2013 #

10 AM

Cycling 1:11:39 [2] 30.51 km (2:21 / km) +101m 2:19 / km
shoes: Asics Gel Noosa Tri-8

Another chilled day in the saddle. Just spinning the legs after last night and looking ahead to the last XC race of the year next weekend.

Thursday Dec 5, 2013 #

5 PM

Cycling warm up/down 12:34 [2] 4.81 km (2:37 / km) +13m 2:35 / km
shoes: Asics Gel Noosa Tri-8

6 PM

Running (Road) warm up/down 17:14 [2] 3.54 km (4:52 / km) +12m 4:47 / km
shoes: Asics Gel Noosa Tri-8

Chat with Mark, Ben, Dave and Tim

Running (Track) (Drills) 3:24 [2] 0.22 km (15:27 / km)
shoes: Asics Gel Noosa Tri-8

Running (Track) warm up/down (formation lap) 1:32 [2] 0.36 km (4:16 / km)
shoes: Asics Gel Noosa Tri-8

Running (Track) tempo 30:28 [4] 8.86 km (3:26 / km)
shoes: Asics Gel Noosa Tri-8

Interesting session tonight, progression tempo with a pick up every 10minutes in the pace. Kind of a race simulation type session. The group started as 5 of us, 2 dropped off the pace, tim pulled up with a twinge and then tom fell off with 300m to go. Every km was faster, if only slightly at times, than the last one. We started with 3:40 for the first one and built it up gradually to finish in 3:11. Felt it in the legs more than the steady pace. It was actually hard to tempo slow (5:50mile pace) at the start, felt way to chilled out to be a session

7 PM

Running (Grass) warm up/down 10:12 [2] 1.72 km (5:56 / km)
shoes: Asics Gel Noosa Tri-8

Chilled cool down with Clare and Sinead. Now for a UCCO committee meeting
8 PM

Cycling warm up/down 13:36 [2] 5.11 km (2:40 / km) +24m 2:36 / km
shoes: Asics Gel Noosa Tri-8

Wednesday Dec 4, 2013 #

3 PM

Cycling 1:11:12 [2] 31.55 km (2:15 / km) +88m 2:14 / km
shoes: Asics Gel Noosa Tri-8

Spinning the legs, its freezing out! packed a head torch aswell for the last part so i dont get run over

Tuesday Dec 3, 2013 #

3 PM

Note

Hopeful of 6*1km again tonight to get the head clear after 2 long days of lab and library stuff.
6 PM

Running (Road) warm up/down 16:59 [2] 3.54 km (4:48 / km) +13m 4:43 / km
shoes: Asics Gel Noosa Tri-8

usual route

Running (Track) warm up/down (Drills) 4:16 [3] 0.24 km (17:47 / km)
shoes: Asics Gel Noosa Tri-8

Running (Track) warm up/down (formation lap) 1:42 [2] 0.4 km (4:15 / km)
shoes: Asics Gel Noosa Tri-8

Big Tom, Pete H, Tim T, Kieran in the group for tonights set

Running (Track) intervals (6*1km) 30:59 [4] 8.89 km (3:29 / km)
shoes: Asics Gel Noosa Tri-8

Forgot to take splits after the 1st km so just didnt bother after that. Took out sets 1,3,5,6 and they were all on pace which was good. Think they were all about the same as last week. Felt tougher but i guess thats after 2 long days of college work and not eating right today because of that, low on energy at the track. Still we got it done and only myself Tim and Tom finished out the session. Longer than last week but it is including the slow 400m jog after we finished the final rep which i didnt count in last weeks

Pace (working off the graphs on garmin seeing as there is obvious trends)
1) 2:58
2) 2:58
3) 2:57
4) 2:59
5) 3:00
6) 2:59

7 PM

Running (Track) warm up/down 13:53 [2] 2.22 km (6:15 / km)
shoes: Asics Gel Noosa Tri-8

Cool down with Eric and a chat with Robbie H whos in winter work (i guess for Rio 2016)

Running (Road) 23:01 [2] 4.54 km (5:04 / km) +29m 4:55 / km
shoes: Asics Gel Noosa Tri-8

Long day in the library so bag was very heavy with the laptop and all the books in it, felt like training for the MMM again
C • Running with laptop 13

Monday Dec 2, 2013 #

7 AM

Running (Road) (recovery) 17:27 [2] 3.59 km (4:52 / km) +13m 4:46 / km
shoes: Asics Gel Noosa Tri-8

Long day ahead doing college work so just a short gallop nice and early. Calves and achilles a bit tight after the soft sand yesterday
7 PM

Cycling 12:29 [2] 3.98 km (3:08 / km) +96m 2:48 / km
shoes: Asics Gel Noosa Tri-8

10 PM

Cycling 15:33 [2] 7.18 km (2:10 / km) +39m 2:07 / km
shoes: Asics Gel Noosa Tri-8

Had dad in the volvo coming down the hill after me so went at the speed limit. Then Cork county council were doing road works so had a diversion in place that took me 2.6km further than i normally go on the route home

Sunday Dec 1, 2013 #

11 AM

Running (Road) warm up/down 8:11 [2] 1.52 km (5:23 / km) +13m 5:10 / km
shoes: Inov-8 Talon 212 (2)

up the headland and back to the carpark. giving Zac 10-15mins headstart on the Brown.

Running (Road) warm up/down (drills) 4:44 [3] 0.31 km (15:16 / km)

Orienteering ◪ 50:37 [4] *** 9.13 km (5:33 / km) +92m 5:17 / km
spiked:24/26c shoes: Inov-8 Talon 212 (2)

Not the most exciting course in the world. Lost maybe 45seconds total by just not seeing controls covered by the marram grass etc. Nowhere to really get majorly confused and to lose time. Lots of extra tracks about and the veg was off in places. Some steep climbs aswell which were sapping and the long beach run was boring as nothing to really plan ahead for. Still body coped well after a big mileage week of running and cycling so thats a positive and more importantly got a map in my hands......with the right colour overprinting.

Nice running by Niall seeing as he's stuck in the books this year and zac mixing it on the longer course aswell.
https://sites.google.com/site/bishopstownoc/result...

Winsplits: http://obasen.orientering.se/winsplits/online/en/d...

Splitsbrowser: http://www.orienteering.ie/results/splitsbrowser.p...



C • Haha 2
12 PM

Running (Sand) warm up/down 9:14 [2] 1.52 km (6:04 / km) +13m 5:50 / km
shoes: Inov-8 Talon 212 (2)

Handy jog waiting for zac to come in. He decided to tackle the brown and was going well as we zigzagged on the early part of the course. Gap was nearly closed before the map exchange as we chugged up the hill and next thing he dropped the hammer and kicked on up, then stuck with me on the route to 13, training is paying off

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