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Training Log Archive: Joshosh

In the 7 days ending Jul 26, 2015:

activity # timemileskm+m
  Running (Trails)4 2:56:57 16.62(10:39) 26.75(6:37) 586
  Running (Road)5 2:12:04 16.33(8:05) 26.27(5:02) 243
  Orienteering ◪3 1:29:16 6.99(12:47) 11.24(7:56) 30139 /45c86%
  Total11 6:38:17 39.94(9:58) 64.27(6:12) 113039 /45c86%
  [1-5]11 6:37:05

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Sunday Jul 26, 2015 #

11 AM

Orienteering ◪ 59:38 intensity: (7 @0) + (5 @1) + (1:36 @2) + (8:17 @3) + (49:33 @4) *** 6.29 km (9:29 / km) +231m 8:00 / km
ahr:164 max:176 spiked:17/23c shoes: Inov-8 Oroc 280 Ice-Tec

Ballinora woods - 5.5km - 300m - 23c

Not a good day at the office, controls wrong, map wrong, paths missing until i made them through the brambles.

Bing-O day in a big way



Results


Blue - Splits

Saturday Jul 25, 2015 #

11 AM

Running (Trails) 1:42:09 intensity: (9 @0) + (15 @1) + (12:51 @2) + (1:22:08 @3) + (6:46 @4) 16.56 km (6:10 / km) +445m 5:26 / km
ahr:148 max:165 shoes: Asics Gel Noosa Tri-9 #2

Got picked up bright and early by robrunner this morning to head out west to the sheeps head for some trail running on the Glanlough Loop . Started from the pub and from there the climb started. We got a bit lost on the way up when the signs werent great but once we got back on track all was good. Long climb to start of about 6km of constant up through some rough stuff and a loose interpretation of a trail! Few photos on the climb and at the top before an awesome decent to the lough side of the hill. Then a bit on the road again before we found the gem of a single trail for about 4km. It was bliss, winding through and over the rolling terrain. Great fun. Then back to the car and down to the sea to throw the legs in.

I see on robrunners log he mentioned some shameless posing.......well as luck would have it here are some of those images!



C • Shameless indeed 1

Friday Jul 24, 2015 #

11 AM

Running (Trails) 32:10 intensity: (26 @0) + (6:59 @1) + (24:21 @2) + (24 @3) 4.18 km (7:42 / km) +73m 7:05 / km
ahr:122 max:141 shoes: Inov-8 Oroc 280 Ice-Tec

Across the cliffs with zacosh to shake out the legs after last nights race. Very damp on the cliffs

Thursday Jul 23, 2015 #

7 PM

Running (Road) warm up/down 21:31 intensity: (1 @0) + (10 @1) + (15:18 @2) + (6:02 @3) 3.31 km (6:30 / km) +17m 6:20 / km
ahr:136 max:149 shoes: Asics Gel Noosa Tri-10

Jog with zacosh to check out the majority of the first mile of the route which is rough to say the least. Load of grass down the middle, potholes and loose gravel everywhere too.
8 PM

Running (Road) race (Churchtown South 5) 27:32 [5] 8.08 km (3:24 / km) +63m 3:17 / km
shoes: Asics Gel Noosa Tri-10

Very packed on the startline with too many slower runners in the front row so i got trapped and boxed in straight from the gun. Worked hard for the first mile but league numbers 1,2,3 were gone away and i was soon joined by a group which had 5. Kept pushing through to the lap 1 mark where i picked it up a bit more and gapped #5 here. Hung on to Donal and Cathal to the hairpin turn and along the straight road towards the graveyard. Decided i needed to be in front going into the last few bends so i could take the racing line, got there and kicked from the last corner but i was away from the group by then.

8th overall on the night, 4th finisher who is eligable for the league and opened up a bit more time on 5th. Also part of the Leevale AC team who got the team win with 1st, 7th, 8th compared to East Cork's 3rd, 5th and 11th.

A SB over 5miles which is good all considered, its still slow compared to my PB but its a gap i can bridge with a strong winter and i was about 90sec faster than i was in Churchtown last year

Results
Overall Series



Running (Road) warm up/down 21:38 intensity: (15 @1) + (8:17 @2) + (13:06 @3) 3.64 km (5:56 / km) +31m 5:42 / km
ahr:138 max:151 shoes: Asics Gel Noosa Tri-10

Reverse lap of the course before the prizegiving. Few people still finishing out the race but apart from that it was just me and the cows

Wednesday Jul 22, 2015 #

5 PM

Running (Trails) 28:35 intensity: (18 @0) + (2:17 @1) + (25:16 @2) + (44 @3) 4.11 km (6:57 / km) +51m 6:33 / km
ahr:127 max:143 shoes: Inov-8 Oroc 280 Ice-Tec

Back home today and zacosh was out of Irish college so we went across the cliffs to loosen out before race day tomorrow.

Tuesday Jul 21, 2015 #

5 PM

Running (Road) 19:47 intensity: (22 @1) + (2:07 @2) + (16:22 @3) + (56 @4) 3.74 km (5:17 / km) +18m 5:10 / km
ahr:146 max:163 shoes: Asics Gel Noosa Tri-10

Jog to the Bons as Dr Dr robrunner offered me a lift out to Farran for the CorkO Summer League relay night.
6 PM

Orienteering ◪ race 10:36 intensity: (7 @1) + (5 @2) + (8 @3) + (2:03 @4) + (8:13 @5) ** 2.57 km (4:07 / km) +38m 3:50 / km
ahr:180 max:191 spiked:11/11c shoes: Inov-8 Oroc 280 Ice-Tec

Mass start and i was alone on my loop straight away. Conrad and robrunner both got loop D while I was on loop B. They came towards me when i was heading uphill to 7 and they were going down. Not much in the form of routechoices it was more just run. First back on the first leg, not sure by how much though compared to the others. Team mate was a guy in sandals and his 4/5yr old daughter so unless i had a 10minute lead after 1st leg i dont think we were going to win :D

Results
Splits
Not really sure what went on with my first split?! Seems to be out by ~3minutes or so based on my GPS trace. Looks like it only affected the first leg runners

Running (Trails) warm up/down 14:03 intensity: (1 @1) + (7:11 @2) + (6:51 @3) 1.9 km (7:24 / km) +17m 7:05 / km
ahr:137 max:149 shoes: Inov-8 Oroc 280 Ice-Tec

Went for a loop around the encloser to look at the deer and then to check out some of the felled areas on the map. That ZipIt set up looks like a must do day trip at some stage too
7 PM

Orienteering ◪ 19:02 intensity: (2 @0) + (8 @1) + (4:49 @2) + (13:32 @3) + (31 @4) ** 2.38 km (8:00 / km) +32m 7:30 / km
ahr:144 max:159 spiked:11/11c shoes: Inov-8 Oroc 280 Ice-Tec

Waited around for a bit and then helped Penguino get the controls as she started to put the kit away before grub. Just happy to get some more miles and time on feet even if it was slow
C • Thanks 2

B - Splits

Monday Jul 20, 2015 #

7 PM

Running (Road) 20:25 intensity: (2 @0) + (17 @1) + (7:11 @2) + (8:00 @3) + (4:55 @4) 3.56 km (5:44 / km) +84m 5:08 / km
ahr:146 max:173 shoes: Asics Gel Noosa Tri-10

In through town and up Patricks hill getting all the steps on the way up. Its harder for sure taking the steps than just the slope.
9 PM

Running (Road) 21:11 intensity: (7 @0) + (50 @1) + (16:19 @2) + (3:55 @3) 3.94 km (5:23 / km) +30m 5:11 / km
ahr:131 max:144 shoes: Asics Gel Noosa Tri-10

Finished early tonight which meant home nice and early too. Longer route home since the bridge is closed and popped into tesco to pick up some food.

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