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Training Log Archive: Joshosh

In the 7 days ending Dec 3, 2015:

activity # timemileskm+m
  Running (Road)6 2:43:16 17.94(9:06) 28.87(5:39) 346
  Running (Trails)3 2:03:43 12.97(9:32) 20.88(5:56) 334
  Cycling1 41:56 6.13(6:50) 9.87(4:15) 28
  Running (Track)3 37:50 6.14(6:10) 9.88(3:50)
  Running (Grass)1 16:31 1.47(11:16) 2.36(7:00) 2
  Total9 6:23:16 44.65(8:35) 71.86(5:20) 710
  [1-5]9 6:21:44

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Thursday Dec 3, 2015 #

5 PM

Cycling warm up/down 21:53 intensity: (24 @0) + (6:27 @1) + (7:24 @2) + (6:48 @3) + (50 @4) 4.74 km (4:37 / km) +2m 4:37 / km
ahr:130 max:164 shoes: Asics Gel Noosa Tri-10

The traffic was horrific on the way in. Total gridlock from out toward Mahon right into town, had to get creative with my route choices and have good bike handling! Almost ran some guy over who saw that the traffic wasnt moving and the pedestrian lights were red and decided to walk across the cycle lane. Slammed on the breaks an stopped just infront of me, feckin muppet! The further on people decided that the cycle lane wasnt for bikes but actually for cars.

Was so cold too, had loads of layers and tried to keep moving my legs etc when stuck in traffic which was often!

Would normally be able to jog in this time

Running (Road) warm up/down 16:10 intensity: (5 @0) + (10 @1) + (9:16 @2) + (6:39 @3) 3.07 km (5:16 / km) +14m 5:09 / km
ahr:137 max:151 shoes: Asics Gel Noosa Tri-10

The normal lap less the last bit since we were rocking up to the hills tonight. Talked a bit about the race on Sunday, i feel a bit like Father Jack at the moment with my hopes for the course......Creech and Mikey Pa reckon ill be out with hoses and buckets on Saturday night!

Running (Road) hills 10:26 intensity: (4 @2) + (29 @3) + (9:07 @4) + (46 @5) 2.61 km (3:59 / km) +63m 3:34 / km
ahr:169 max:179 shoes: Asics Gel Noosa Tri-10

Was smart this week an tried to keep it chilled out. Just sat as 3rd on the hill and went handy, took a bit longer on the recoveries too. Not as busy as last week but still tough to get past the bunches on people

Running (Road) 3:17 [3] 0.62 km (5:20 / km)
ahr:150 max:157 shoes: Asics Gel Noosa Tri-10

Jog over from the hill to the track. Only a short hills and 10 on the tempo too. Was weird finishing early but makes sense

Running (Track) tempo 10:01 intensity: (21 @3) + (9:40 @4) 2.7 km (3:43 / km)
ahr:167 max:172 shoes: Asics Gel Noosa Tri-10

Straight into it and had a bit of a chat with Lizzie during it to make the time pass a bit faster. Pace changed since we started in lane 1 for the first 3 laps and then had to move out to lane 2/3, so apparently 7m extra a lap.....makes all the difference

Running (Track) 2:21 intensity: (2 @1) + (8 @2) + (1:35 @3) + (36 @4) 0.5 km (4:45 / km)
ahr:151 max:163 shoes: Asics Gel Noosa Tri-10

4*100m strides to finish out

Running (Road) warm up/down 17:46 intensity: (1 @1) + (2:27 @2) + (15:18 @3) 3.53 km (5:02 / km) +12m 4:57 / km
ahr:145 max:153 shoes: Asics Gel Noosa Tri-10

Nice and handy to loosen out a bit. Small bit dodgey at the other side of the shakey bridge. Hard to spot the steps an bollard

Cycling warm up/down 20:03 intensity: (26 @0) + (3:26 @1) + (13:06 @2) + (3:05 @3) 5.13 km (3:55 / km) +26m 3:49 / km
ahr:128 max:154 shoes: Asics Gel Noosa Tri-10

Traffic almost as bad on the way home and there were gardai and ambulances on the South Terrace, not sure what was going on. Then had to skirt through the traffic again, parked in the cycle lane.
10 PM

Note

Just got news regarding the Road Relay championships last month. UL fielded an ineligible athlete and were DSQ'd which means we got promoted to 3rd place, a first UCC Mens medal at these since 2002!! (maybe back in Dooby's day?) Made sweeter by the fact i missed these last year with injury. Team and coach are understandably delighted. Back to 2001 since the men's team last outdid the women's team!



photo rr results_zpsjwhx7k8q.jpg

Means my Varisty list is just missing one medal. Ive a Cross country, Road relay, Outdoor T&F, O and Mountain running.......just need to sort out Indoors in early February.

C • Wouldn't have a clue! 1

Wednesday Dec 2, 2015 #

6 PM

Running (Road) warm up/down 23:49 intensity: (4 @0) + (44 @1) + (22:37 @2) + (24 @3) 3.65 km (6:32 / km) +24m 6:19 / km
ahr:127 max:142 shoes: Asics Gel Noosa Tri-10

Easy slow warm up with Clare before doing some short sharp hills.

Forgot to add the best quote ive heard in a long time from last nights training. Afterwards i heard Ken saying to the Junior guys "Lads can we stop talking about women for just one second and focus on running!", thats the way to coach!

Did a bit more thesis thinking today inbetween study. An Orienteering concept is in the offing i think!

Oh and got my joulukalenteriarpa which i can work through for joulukuu until joulupukki comes and visits! Already have kaksi kirje, need to get kolme for kaksikymmenta euros, so just need to find yksi kirje in the next kaksikymmentakaksi paivaa!! The odds look pretty good there!

Running (Road) hills 9:53 intensity: (13 @1) + (5:00 @2) + (2:06 @3) + (2:34 @4) 1.14 km (8:40 / km) +91m 6:12 / km
ahr:142 max:172 shoes: Asics Gel Noosa Tri-10

Short hills tonight up a bit of Strawberry hill and walk back down nice and slow. I think its classed as HIIT but not certain?! Not much traffic and we made sure to get faster as the session went on with the next split being faster than any previous one.

Each rep was ~140m long with ~18m climb








Rep Split Average HR Max HR min/km
(1) 27.4 136 166 3:50
(2) 26.9 151 168 3:51
(3) 26.2 144 168 3:47
(4) 26.1 145 169 3:45
(5) 25.6 153 171 3:35


Running (Grass) warm up/down 16:31 intensity: (4 @1) + (15:30 @2) + (57 @3) 2.36 km (7:00 / km) +2m 6:58 / km
ahr:135 max:140 shoes: Asics Gel Noosa Tri-10

Nice and slow after that fun. Back to the Mardyke and around the pitches avoiding all the sliotars that were flying about the place.

Running (Track) 1:38 intensity: (12 @1) + (49 @2) + (28 @3) + (9 @4) 0.25 km (6:29 / km)
ahr:135 max:167 shoes: Asics Gel Noosa Tri-10

2*100m strides for running form and to stretch out a bit.

GPS speed is a bit off as i put more into the second than the first since Clare schooled me on the first one, couldnt get chicked twice!

Tuesday Dec 1, 2015 #

6 PM

Running (Road) warm up/down 19:00 intensity: (3 @0) + (19 @1) + (12:03 @2) + (6:35 @3) 3.55 km (5:21 / km) +12m 5:16 / km
ahr:135 max:152 shoes: Asics Gel Noosa Tri-10

Nice handy slow warm up around the usual loop.

Had a thesis idea for my MSc but turns out it is something Google are already doing....So spent the day talking to supervisors about a potential new idea which mixes Remote sensing, GIS and a software style output at the end. If any one has any ideas fire them at me :D Otherwise watch the news for what could be universe defining, and i dont think thats overstating it in anyway!!
C • Thesis Ideas 2

Running (Track) intervals 23:50 intensity: (12 @2) + (1:51 @3) + (9:10 @4) + (12:37 @5) 6.44 km (3:42 / km)
ahr:175 max:188 shoes: Nike Zoom Rival MD8

Looks like i was working hard tonight based on the HR data (which ive now got on real tight so i dont slide out of it!), i think mainly down to the wind which was really blowing hard and making both bends tricky to stay upright on and on the home straight (after the group broke up and i out alone) i wasnt going anywhere.......maybe im too light?!

Donie was having us do 2*1000 and 3*800 tonight and then said 6*400.......we all looked a bit shocked but that was for another group just doing the 6*4s







Rep Split Average HR Max HR
(1km) 3:09.2 177 182
(1km) 3:08.3 182 186
(800m) 2:32.1 181 188
(800m) 2:29.4 184 189
(800m) 2:31.1 182 188




Good workout and still didnt feel too tired after it even if the HR was high. Started in a group of 8.....finished as a pair
7 PM

Running (Road) warm up/down 22:20 intensity: (1:27 @2) + (20:53 @3) 3.5 km (6:23 / km) +12m 6:16 / km
ahr:143 max:152 shoes: Asics Gel Noosa Tri-10

Was thinking, in my 4.5yrs at UCC i wonder how many times i have run this lap

Monday Nov 30, 2015 #

7 PM

Running (Road) 20:40 intensity: (4 @0) + (21 @1) + (8:17 @2) + (7:22 @3) + (4:36 @4) 3.58 km (5:46 / km) +85m 5:09 / km
ahr:144 max:177 shoes: Asics Gel Noosa Tri-10

Home to Barracks including the Patricks Hill steps!
10 PM

Running (Road) 19:55 intensity: (7 @0) + (38 @1) + (6:39 @2) + (12:31 @3) 3.62 km (5:30 / km) +33m 5:16 / km
ahr:139 max:155 shoes: Asics Gel Noosa Tri-10

Quiet on the streets tonight.

Sunday Nov 29, 2015 #

3 PM

Running (Trails) 42:24 intensity: (11 @0) + (34 @1) + (1:39 @2) + (33:34 @3) + (6:26 @4) 7.71 km (5:30 / km) +126m 5:05 / km
ahr:150 max:166 shoes: Inov-8 Oroc 280 Ice-Tec

Same as yesterday with zacosh. Made the same mistake of expecting the weather to be worse than it was and putting on too many layers. Dadosh was doing the 5km out and back. Zacosh had a rattle off catching him on the longer one. Reckon the extra 2.7km would be about 14mins of running or so and he closed the gap down to ~4min. Top gear challenge style! We got to just under 2km to go and could see dadosh ahead at about 1000m to go so knew it wasnt happening. Still a good run out and a bit of fun.

Saturday Nov 28, 2015 #

12 PM

Running (Trails) 44:36 intensity: (8 @0) + (15 @1) + (5:37 @2) + (38:05 @3) + (31 @4) 7.7 km (5:47 / km) +126m 5:21 / km
ahr:145 max:160 shoes: Inov-8 Oroc 280 Ice-Tec

with zacosh. Bit wild out so layered up but over layered and was too hot in part.

Been a while since ive gone the whole way across and back. Fairly sloppy and mucky out but nice and soft. No walkers either which was great......not that i dont like people but......

Friday Nov 27, 2015 #

Note

Backlogging to be done tonight between trail running and the toy show!
C • Toy Show 1
6 PM

Running (Trails) 36:43 [3] 5.47 km (6:43 / km) +82m 6:15 / km
shoes: Inov-8 Oroc 280 Ice-Tec

Headtorch run with zacosh to the 5km marker and back. Good to get on the trails at night!

HR monitor slipped early on and could get it back in the right place with my battery pack on. Was around my waste for the early parts and then in my hand when i decided to just carry it.

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