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Training Log Archive: Joshosh

In the 7 days ending Feb 15, 2014:

activity	#	time	miles		km		+m
Running (Road)	7	2:40:07	21.24	(7:32)	34.19	(4:41)	171
Orienteering ◪	2	1:32:16	8.09	(11:24)	13.02	(7:05)	383	41 /	48c	85%
Running (Track)	2	1:15:10	11.83	(6:21)	19.04	(3:57)
Cycling	2	27:01	6.0	(4:30)	9.66	(2:48)	39
Running (Grass)	1	14:47	1.38	(10:43)	2.22	(6:40)	2
Running (Trails)	1	9:00	0.87	(10:21)	1.4	(6:26)
Total	10	6:18:21	49.42	(7:39)	79.53	(4:45)	595	41 /	48c	85%

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Saturday Feb 15, 2014 #

2 PM

Running (Road) warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Asics Gel Noosa Tri-9

Warm up before running the UCC sprint with the GoPro

Orienteering ◪ race 11:23 [4] *** 2.82 km (4:02 / km) +33m 3:49 / km
spiked:19/19c shoes: Asics Gel Noosa Tri-9

Running as N/C seeing as i was involved with the organisation. Wore the GoPro to get some footage of the course. Pretty clean, picked good lines good fast routes avoiding the olive green (which caught quiet a few out).
Eoin (13:17) got the win followed in by Niall (13:53) and then Paul (13:54) in quick pursuit. Rob reckoned that 13min would be the winning time so he was pretty close.

Results: http://www.orienteering.ie/result2?oaction=fullSIR...

Running (Road) warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Asics Gel Noosa Tri-9

Friday Feb 14, 2014 #

6 PM

Running (Road) 33:54 [2] 7.43 km (4:34 / km) +62m 4:23 / km
shoes: Asics Gel Noosa Tri-9

Thursday Feb 13, 2014 #

6 PM

Running (Road) warm up/down 16:32 [2] 3.52 km (4:42 / km) +13m 4:37 / km
shoes: Asics Gel Noosa Tri-9

Running (Track) warm up/down (Drills) 3:08 [2] 0.19 km (16:29 / km)
shoes: Asics Gel Noosa Tri-9

Running (Track) warm up/down (formation lap) 1:51 [2] 0.39 km (4:45 / km)
shoes: Asics Gel Noosa Tri-9

Running (Track) tempo 35:00 [4] 9.96 km (3:31 / km)
shoes: Asics Gel Noosa Tri-9

Maybe just about intensity4. Just chilled it today as still a bit sick after the weekend but almost out of the system. Sat at the back for 5km and then moved up to the shoulders of the front 2 for a change of scenery. wanted to keep going at this pace for the night.

7 PM

Running (Road) warm up/down 42:41 [2] 8.71 km (4:54 / km) +42m 4:47 / km
shoes: Asics Gel Noosa Tri-9

Loop with the guys, then bag on and into town with Colm, left him go and home via tesco for some meat.

Wednesday Feb 12, 2014 #

9 PM

Running (Road) 24:26 [2] 5.69 km (4:18 / km) +34m 4:10 / km
(sick) shoes: Asics Gel Noosa Tri-9

Nice one in the snow around the block. Out late after a long day in lab, where we were in lock down as the storm hit even though lectures were cancelled and then a UCCO meeting about our awesome weekend in a few days

Tuesday Feb 11, 2014 #

5 PM

Cycling 13:17 [2] 4.82 km (2:45 / km) +13m 2:43 / km
(sick) shoes: Asics Gel Noosa Tri-9

6 PM

Running (Road) warm up/down 17:00 [2] 3.52 km (4:50 / km) +13m 4:45 / km
shoes: Asics Gel Noosa Tri-9

Nice warm-up with John O'C. Donie announced all our pbs from the weekend at indoors and 4miler on sunday in little island, loads on new pr's there. and an engagement aswell

Running (Track) warm up/down (Drills) 3:54 [3] 0.19 km (20:32 / km)
shoes: Asics Gel Noosa Tri-9

Running (Track) (formation lap) 2:04 [2] 0.38 km (5:26 / km)
shoes: Asics Gel Noosa Tri-9

sorting out the group

Running (Track) intervals 29:13 [4] 7.93 km (3:41 / km)

10*400m
Good workout, i lead the first one as still not feeling top form and sat in for the rest of them just tracking the leader for the 9. Plan was to pick up the pace after the 6th one which was easy when Michael H joined us.
1) 71sec
2) 70sec
3) 70sec
4) 69sec
5) 70sec
6) 70sec
7) 69sec
8) 67sec
9) 68sec
10) 66sec

Made sure that i kep the recovery snappy enough and not slow and pedestrian to max out the workout

7 PM

Running (Grass) warm up/down 14:47 [2] 2.22 km (6:40 / km) +2m 6:38 / km
shoes: Asics Gel Noosa Tri-9

Cycling 13:44 [2] 4.84 km (2:50 / km) +26m 2:46 / km
shoes: Asics Gel Noosa Tri-9

Monday Feb 10, 2014 #

6 PM

Running (Road) 15:34 [2] 3.32 km (4:41 / km) +7m 4:38 / km
(sick) shoes: Asics Gel Noosa Tri-9

Leg loosener

Sunday Feb 9, 2014 #

11 AM

Running (Trails) warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Inov-8 Talon 212 (2)

down to the start and some drills

Orienteering ◪ race 1:20:53 [4] *** 10.2 km (7:56 / km) +350m 6:46 / km
spiked:22/29c shoes: Inov-8 Talon 212 (2)

Body was sore and heavy after yesterday so legs didnt want to play ball and my head just wasnt there for some reason today. Too many mistakes and not able to hammer the faster sections just annoyed me. James caught me, dropped him, made an error and he caught back up. Couldnt shake him for the rest of the course then which was frustrating aswell. Shouldve been up with the guys but just have to write this one off

Running (Trails) warm up/down 4:00 [2] 0.6 km (6:40 / km)
shoes: Inov-8 Talon 212 (2)

Back to put on layers and stop making darren cold by looking at me

7 PM

Note
(sick)

Home and not feeling too great at all after all the time spent being cold over the weekend

Brown - Splits

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