Training Log Archive: JoshoshIn the 7 days ending Apr 20, 2015:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||
Monday Apr 20, 2015 #
Running (Road) 1:07:00 [2] 13.29 km (5:02 / km)
ahr:144 shoes: Asics Gel Noosa Tri-9 #2
Great support on the hill from the guys enjoying their cans in the sun
Running (Road) 17:35 [2] 3.61 km (4:52 / km)
shoes: Asics Gel Noosa Tri-9 #2
Sunday Apr 19, 2015 #
Running (Trails) warm up/down 10:35 [2] 1.54 km (6:52 / km)
Orienteering ◪ race 1:58:10 [4] *** 13.94 km (8:29 / km) +550m 7:05 / km
spiked:18/23c
Mistake to control 6, never found the big crag before the control and lost way to much time. Cillin caught me on route to 7, nip and tuck till 15 taking different routes along the slopes and between the cliffs. He pulled away, maybe 30-40 seconds on the downhill leg to 16 but i reeled him back in by 18 through secure routes. Then a bit scrappy for the last few in the forest.
Really nicely planned course and good use of the area. The terrain up top was awesome, especially now that you could see it!
Good to get another long run in terrain in with a map. Still building the strength up after missing all my base work before christmas. I can get to about 60/65 minutes feeling good and then around 75 i really start to tire
Body tired after the 6hr in the car on friday. about 5 hours sleep on friday night in Finner camp. up at 6am Saturday morning to drive to Magilligan. Race twice. Then back in the car all the way to cork. Home around 11pm Saturday. Up again early Sunday morning to head up to Wicklow. Good training weekend though.
Saturday Apr 18, 2015 #
Orienteering ◪ 32:13 [4] *** 6.33 km (5:05 / km)
spiked:16/16c
Area that was used for the IOC 2010 relay, where i was an honourary CorkO runner!
Flat and fast, some nice legs and a perfect day for it. 2 controls wrong which ended up catching out one of our guys who had one of them as his first control. I had the other.
Orienteering ◪ race 3:01 [3] 0.6 km (5:02 / km)
Orienteering ◪ race 4:08 [3] *** 0.78 km (5:20 / km)
spiked:1/1c
Orienteering ◪ 2:53 [3] *** 0.67 km (4:18 / km)
spiked:1/1c
Orienteering ◪ 7:22 [2] *** 0.92 km (8:03 / km)
spiked:3/3c
Running (Road) warm up/down 6:30 [2] 1.0 km (6:30 / km)
Orienteering ◪ race 35:15 [4] *** 5.27 km (6:41 / km)
spiked:15/16c
Mistake to 11 but apart from that was ok. Body a bit tired
Thursday Apr 16, 2015 #
Running (Road) warm up/down 19:16 [2] 3.59 km (5:22 / km)
shoes: Asics Gel Noosa Tri-9 #2
Running (Track) tempo 22:15 [4] 6.02 km (3:42 / km)
shoes: Asics Gel Noosa Tri-9 #2
Running (Track) warm up/down 13:24 [2] 2.68 km (5:00 / km)
shoes: Asics Gel Noosa Tri-9 #2
Running (Road) warm up/down 25:48 [2] 4.43 km (5:49 / km)
shoes: Asics Gel Noosa Tri-9 #2
Wednesday Apr 15, 2015 #
S&C/Injury prevention 27:43 [2] 0.62 km (44:42 / km)
shoes: Asics Gel Noosa Tri-9 #2
Hurdle drills
Running (Grass) 47:13 [2] 8.04 km (5:52 / km)
shoes: Asics Gel Noosa Tri-9 #2
S&C/Injury prevention 1:06:21 [2] 2.13 km (31:09 / km)
ahr:118 shoes: Asics Gel Noosa Tri-9 #2
Running (Road) 26:51 [2] 4.55 km (5:54 / km)
ahr:147 shoes: Asics Gel Noosa Tri-9 #2
Tuesday Apr 14, 2015 #
Running (Road) warm up/down 17:28 [2] 3.56 km (4:54 / km)
shoes: Asics Gel Noosa Tri-9 #2
Running (Track) intervals 23:08 [4] 5.61 km (4:07 / km)
shoes: Nike Zoom Rival MD8
1) 92sec
2) 92sec
3) 90sec
4) 91sec
5) 90sec
6) 88sec
Felt really good after this and really happy. Its nice to do a session like this in a small group (or pair) less bunching up and having people chomping on your heals and sitting on the shoulder.
Running (Road) warm up/down 22:25 [2] 4.14 km (5:25 / km)
shoes: Asics Gel Noosa Tri-9 #2
Running (Track) (Strides) 2:36 [3] 0.45 km (5:44 / km)
shoes: Asics Gel Noosa Tri-9 #2
S&C/Injury prevention 15:00 [2] 1.0 km (15:00 / km)
shoes: Asics Gel Noosa Tri-9 #2