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Training Log Archive: Joshosh

In the 7 days ending May 17, 2014:

activity # timemileskm+m
  Running (Road)10 2:12:30 14.93(8:53) 24.02(5:31) 97
  Orienteering ◪4 1:43:10 9.33(11:04) 15.01(6:52) 23048 /50c96%
  Running (Trails)3 50:34 5.16(9:48) 8.3(6:06) 272
  Running (Track)1 30:40 4.85(6:19) 7.81(3:56)
  Cycling2 27:36 6.0(4:36) 9.66(2:51) 42
  Total15 5:44:30 40.27(8:33) 64.8(5:19) 64148 /50c96%

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SuMoTuWeThFrSa

Saturday May 17, 2014 #

5 PM

Running (Trails) 22:13 [2] 3.98 km (5:35 / km) +43m 5:18 / km
shoes: Inov-8 Talon 212 (2)

Got the bus to Ballycotton from town then ran home across the cliffs with my bag on which was heavy, uncomfortable and generally a pain. Choose the wrong bag for running with
6 PM

Running (Trails) 18:44 [2] 3.06 km (6:07 / km) +29m 5:51 / km
shoes: Inov-8 Talon 212 (2)

Back out with zac for a short one
7 PM

Note

http://www.irishtimes.com/sport/other-sports/gaa-f...

Friday May 16, 2014 #

12 PM

Note

Went to the Finnish embassay then out to Howth. Spent the day walking around the place, geocaching and eating ice-cream. Then a dash back into town on the dart to collect the bags and make it to trinity for 6 before the aircoach at 8 back to cork
6 PM

Running (Road) warm up/down 7:02 [2] 1.09 km (6:27 / km)
shoes: Asics Gel Noosa Tri-9

Jog with the DUO guys to warm up before spr-intervals. Riina played the important role of bag watcher while watching the trinners students drinking cans on the side of a cricket pitch, quiet a contrast

Orienteering ◪ intervals 1:24 [4] *** 0.39 km (3:36 / km)
spiked:2/2c shoes: Asics Gel Noosa Tri-9

Orienteering ◪ intervals 1:56 [4] *** 0.53 km (3:39 / km)
spiked:3/3c shoes: Asics Gel Noosa Tri-9

A few got caught out by the uncrossable on route to the finish, and by a few thats 4/7

Orienteering ◪ intervals 1:54 [4] 0.52 km (3:40 / km)
spiked:2/3c shoes: Asics Gel Noosa Tri-9

Missed a route behind a parked van so lost my lead and was at the back, then lost time going to the last, control description wrong i think, eoin did the exact same

Orienteering ◪ intervals 1:46 [4] *** 0.31 km (5:39 / km)
spiked:3/3c shoes: Asics Gel Noosa Tri-9

lots of steps, corners and small gaps.

Orienteering ◪ intervals 1:28 [4] *** 0.31 km (4:48 / km)
spiked:2/3c shoes: Asics Gel Noosa Tri-9

Picked th uncrossable to the first one. Think i was the only one to take my route. But got confused to the last and eoin went past me so all the work i put in to catch him was wasted.

Running (Road) warm up/down 2:30 [2] 0.4 km (6:15 / km)
shoes: Asics Gel Noosa Tri-9

Guess of jogging time to the next rep (total for all)
7 PM

Running (Road) warm up/down (Collecting Controls) 4:36 [2] 0.71 km (6:29 / km)

Getting the controls from rep 4

Thursday May 15, 2014 #

8 PM

Running (Road) 15:03 [2] 2.98 km (5:03 / km) +14m 4:56 / km
shoes: Asics Gel Noosa Tri-9

Nice day with Riina being a tourist in the big shmoke visiting the Zoo, taking the luas (her first trip on it), walking around the phoenix park and getting up close and personal with the deer, the Aras and then back to the hotel. Out for a quick run to see croke park (as an irish man ive never seen this other than on tv), got to run in an "interesting" part of town aswell. Then got taken out for dinner at hard-rock cafe to top it all off!
C • "Interesting" 4
11 PM

Note

And Happy birthday zac!!! have a good one little man!

Wednesday May 14, 2014 #

8 AM

Running (Road) 18:38 [2] 3.66 km (5:05 / km) +14m 5:00 / km
shoes: Asics Gel Noosa Tri-9

final exam today and then heading to Dublin with riina till Friday so decided the best option was to run to college so I wouldn't have to do it later.

Tuesday May 13, 2014 #

5 PM

Cycling warm up/down 14:14 [2] 4.74 km (3:00 / km) +18m 2:57 / km
shoes: Asics Gel Noosa Tri-9

6 PM

Running (Road) warm up/down 17:14 [2] 3.52 km (4:54 / km) +17m 4:47 / km
shoes: Asics Gel Noosa Tri-9

Running (Track) warm up/down (formation lap) 1:37 [2] 0.36 km (4:29 / km)
shoes: Asics Gel Noosa Tri-9

Running (Track) intervals 29:03 [4] 7.45 km (3:54 / km)
shoes: Asics Gel Noosa Tri-9

6*400 and the 4*300 with mobile recovery in between as usual. Nice snappy workout in the sun. Only 4 of us running this tonight so we took it in turns to pace and sit in.
1) 71sec - 412m - 2:55/km
2) 69sec - 412m - 2:49/km
3) 69sec - 403m - 2:52/km
4) 68sec - 407m - 2:48/km
5) 67sec - 413m - 2:43/km
6) 66sec - 421m - 2:38/km

7) 49sec - 306m - 2:43/km
8) 49sec - 309m - 2:40/km
9) 48sec - 296m - 2:45/km
10) 46sec - 305m - 2:32/km

Plan for the workout was to get some kick in the legs and get gradually faster which actually went to plan, a few of the splits were the same but getting quicker and quicker. I bounced away at the end just for fun.
7 PM

Running (Road) warm up/down 21:09 [2] 3.49 km (6:04 / km) +17m 5:55 / km
shoes: Asics Gel Noosa Tri-9

Cycling warm up/down 13:22 [2] 4.92 km (2:43 / km) +24m 2:39 / km
shoes: Asics Gel Noosa Tri-9

Monday May 12, 2014 #

6 PM

Running (Road) 17:41 [2] 3.73 km (4:44 / km) +25m 4:35 / km
shoes: Inov-8 Talon 212 (2)

Supposed to go with Kieran ideally around 6, that changed to 6:30, then at 6:25 he said 7 would be better, at 6:55 he said 7:30 so i just went out solo. Heavy legs after 3 (and a half) sessions in the week after IOC so just a handy one tonight
9 PM

Note

I put out a few feelers on facebook but ill put something here aswell.

Is anyone in the Dublin city area Thursday or Friday morning and would be interested in doing some sprint-intervals or similar type training, maybe on trinity if we could get use of the map. Open invite to anyone in the area who would be interested.
C • feeling 2

Sunday May 11, 2014 #

8 AM

Orienteering ◪ (Controls out) 30:00 [1] *** 2.0 km (15:00 / km) +40m 13:38 / km
spiked:7/7c shoes: Inov-8 Talon 212 (2)

11 AM

Running (Road) warm up/down 10:00 [2] 1.37 km (7:18 / km)
shoes: Inov-8 Talon 212 (2)

Jog and drills

Orienteering ◪ race 39:42 [4] *** 8.46 km (4:42 / km) +150m 4:19 / km
spiked:18/18c shoes: Inov-8 Talon 212 (2)

Map memory course around Ballyannon with a new part aswell. Pretty easy course with big features to follow to get to the control. Nice to have a handy run around the forest though, legs a bit heavy from yesterday but thats to be expected.
12 PM

Running (Road) warm up/down 4:09 [2] 0.62 km (6:42 / km)
shoes: Inov-8 Talon 212 (2)

1 PM

Running (Road) warm up/down 7:31 [2] 1.23 km (6:07 / km) +7m 5:57 / km
shoes: Inov-8 Talon 212 (2)

Down to Boathouse hill

Running (Trails) hills 9:37 [4] 1.26 km (7:38 / km) +200m 4:15 / km
shoes: Inov-8 Talon 212 (2)

10 repeats up Boathouse, not pushing to hard but at the same time still working the calves and quads. Just trotted the downhill then

Running (Road) warm up/down 6:57 [2] 1.22 km (5:42 / km) +3m 5:38 / km
shoes: Inov-8 Talon 212 (2)

2 PM

Orienteering ◪ (Collecting Conrtols) 25:00 [1] *** 2.5 km (10:00 / km) +40m 9:16 / km
spiked:11/11c shoes: Inov-8 Talon 212 (2)

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