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Training Log Archive: Joshosh

In the 7 days ending May 10, 2014:

activity	#	time	miles		km		+m
Running (Road)	5	2:37:00	20.36	(7:43)	32.77	(4:47)	171
Running (Track)	4	2:04:18	18.68	(6:39)	30.06	(4:08)	17	20c
Cycling	6	1:22:06	18.13	(4:32)	29.17	(2:49)	101
Total	10	6:03:24	57.16	(6:21)	92.0	(3:57)	289	20c

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Saturday May 10, 2014 #

4 PM

Cycling warm up/down 13:54 [2] 4.81 km (2:53 / km) +18m 2:50 / km
shoes: Asics Gel Noosa Tri-9

5 PM

Running (Track) warm up/down (Drills) 6:58 [1] 0.38 km (18:29 / km)
shoes: Asics Gel Noosa Tri-9

Running (Track) intervals (20(1min/30sec)) 30:00 [4] *** 8.29 km (3:37 / km)
20c shoes: Asics Gel Noosa Tri-9

Decided that doing a solo track session alone would be a bit boring so thought how could i spice things up. Grabbed my map and control descriptions from Sesimbra (EOC Sprint Quali) and decided to do the intervals while navigating/visualing each leg of the course (20 controls) and also reading control descriptions/codes while running hard. Few unusual looks from people as i hammered around the track looking at a map and compass. Really windy aswell on the bends and home straight which was tough to run into alone, normally i just sit in behind someone during the sessions on this part. Used the 30sec jog recovery to check if i picked the right route, in a few cases i spotted better ones than those i took in portugal.

1) 346m - 2:56/km
2) 334m - 2:59/km
3) 343m - 2:55/km
4) 328m - 3:03/km
5) 337m - 2:58/km
6) 327m - 3:03/km
7) 338m - 2:58/km
8) 324m - 3:05/km
9) 332m - 3:01/km
10) 330m - 3:02/km
11) 326m - 3:04/km
12) 324m - 3:05/km
13) 331m - 3:02/km
14) 321m - 3:07/km
15) 318m - 3:09/km
16) 326m - 3:04/km
17) 334m - 3:00/km
18) 330m - 3:02/km
19) 347m - 2:53/km
20) 339m - 2:57/km

Good workout trying to emulate those constant speed changes in a sprint race as supposed to just getting in a gear and going it.

Cycling warm up/down 12:55 [2] 4.92 km (2:38 / km) +24m 2:34 / km
shoes: Asics Gel Noosa Tri-9

7 PM

Note

After poor performances last weekend it felt good to get 3 sessions done this week even though im still in the middle of exams aswell. In the tuesday session running at 5:50min/mile pace felt easy, easier than ever for some reason.

Helping tomorrow morning putting out controls early. Then will run the Norwegian map memory course and hopefully do some hill reps up the boat house hill. Aiming for 10 (up one side down the other and then back over). Since its up here i have to make sure i do it now

Friday May 9, 2014 #

2 PM

Running (Road) 37:09 [2] 7.72 km (4:49 / km) +39m 4:42 / km
shoes: Asics Gel Noosa Tri-9

Had to submit notes to the Jackson Lab and an assignment to Geography building so decided to kill two birds with one stone and just run in to both and back home.

Thursday May 8, 2014 #

5 PM

Cycling warm up/down 13:47 [2] 4.83 km (2:51 / km)
shoes: Asics Gel Noosa Tri-9

6 PM

Running (Road) warm up/down 16:54 [2] 3.56 km (4:45 / km) +17m 4:38 / km
shoes: Asics Gel Noosa Tri-9

Running (Track) warm up/down (Drills) 4:33 [2] 0.26 km (17:30 / km)
shoes: Asics Gel Noosa Tri-9

Running (Track) intervals 31:22 [4] 8.36 km (3:45 / km)
shoes: Asics Gel Noosa Tri-9

A lovely Donie special tonight for us. 5*1km followed by a 400 and then a 200 to get the kick working a bit. Blustery evening but dry unlike tuesday night. In with Colm Moore (did 4), Owen (won railway line 25km in 91mins last weekend), Tim and Michael aswell. A good group to work with. The 1000's had a 400m recovery as did the 400, the 200 was just a 200m jog.

1) 1.06km - 3:09min - 2:58/km
2) 1:04km - 3:06min - 2:59/km
3) 1.02km - 3:03min - 2:59/km
4) 1.03km - 3:06min - 3:02/km
5) 1.03km - 3:04min - 2:59/km

6) 414m - 67sec - 2:43/km

7) 216m - 30sec - 2:22/km

Good workout. Lead for the first 1km then sat in for the rest until rep 4 when things began to happen. The pace dropped and Tim came from the back, hit the front and got a gap, i was sitting 4th in line so jumped out and latched onto his heels and just sat there. Last one Michael paced, tim followed right behind and i was nicely tucked in aswell. Nothing like a free spin around the track like that. Paced the 400 with the guys strung out behind and the 200 was fun. Started hard and saw tims bright singlet in the corner of my eye so just upped it another little bit and held him off. Nice to have a hard interval at the end when the body is hurting

7 PM

Running (Road) warm up/down 21:29 [2] 3.93 km (5:28 / km) +21m 5:19 / km
shoes: Asics Gel Noosa Tri-9

With Brian H and Owen

Cycling warm up/down 12:42 [2] 4.87 km (2:36 / km) +23m 2:33 / km
shoes: Asics Gel Noosa Tri-9

Wednesday May 7, 2014 #

7 PM

Running (Road) 1:04:55 [2] 14.03 km (4:38 / km) +80m 4:30 / km
shoes: Asics Gel Noosa Tri-9

Nice easy run with Kieran out passed musgrave park, round the lough a few times and back home through town. Good to catch up with him after his trip to Monte Gordo on warm weather training (Not Monte Carlo like mum thought).

Tuesday May 6, 2014 #

5 PM

Cycling warm up/down 14:36 [2] 4.87 km (3:00 / km) +13m 2:58 / km
shoes: Asics Gel Noosa Tri-9

6 PM

Running (Road) warm up/down 16:33 [2] 3.53 km (4:41 / km) +14m 4:36 / km
shoes: Asics Gel Noosa Tri-9

Running (Track) warm up/down (formation lap) 1:46 [2] 0.37 km (4:46 / km)
shoes: Asics Gel Noosa Tri-9

Running (Track) intervals (3*9min (with 1min pickup)) 33:01 [3] 8.86 km (3:44 / km)
shoes: Asics Gel Noosa Tri-9

Just got an easy workout tonight with Sheldon and a guy who's name i cant remember. The plan was to just relax and let the legs turn over. No heavy legs after what was a fairly disappointing weekend (other than zacs success and the BOC juniors too). For the first 2 i just chilled it and then bounced away for that minute (8min-9min). However when the rain arrived on the last rep i couldnt help but just run and enjoy it, which meant doing the rep alone after 300m as the lads fell off the pace

1) 9:01min - 2.56km - 3:31/km
2) 9:00min - 2.52km - 3:34/km
3) 8:59min - 2.64km - 3:24/km

(it was a huge 3minute recovery jog between the reps which seemed like ages)

7 PM

Running (Track) warm up/down 16:38 [2] 3.54 km (4:42 / km) +17m 4:35 / km
shoes: Asics Gel Noosa Tri-9

Cycling warm up/down 14:12 [2] 4.87 km (2:55 / km) +23m 2:51 / km
shoes: Asics Gel Noosa Tri-9

Sunday May 4, 2014 #

Long 1 - Splits

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