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Training Log Archive: Joshosh

In the 7 days ending Dec 12, 2015:

activity # timemileskm+m
  Running (Road)9 4:30:44 30.16(8:59) 48.54(5:35) 245
  Turbo Trainer1 1:00:03
  Cycling2 53:24 9.8(5:27) 15.77(3:23) 80
  Running (XC)2 38:29 6.59(5:51) 10.6(3:38) 9
  Running (Track)2 38:16 5.75(6:39) 9.25(4:08) 3
  Running (Grass)1 17:32 1.88(9:19) 3.03(5:47) 3
  Total12 7:58:28 54.18 87.19 340
  [1-5]12 7:50:37

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SuMoTuWeThFrSa

Saturday Dec 12, 2015 #

4 PM

Running (Road) 33:14 [2] 4.34 km (7:40 / km) +46m 7:17 / km
shoes: Inov-8 Oroc 280 Ice-Tec

Across and back with dadosh and zacosh. Probably should have brought a torch as it was getting pretty dark on the way back.

Good end to a week that started off on a bad note. 2*XC races and 2*sessions aswell. Not much between now and next friday now other than exams, 3 left to do. Study Study Study

Friday Dec 11, 2015 #

Event: CIT AC Floodlight Cross Country
 
5 PM

Cycling warm up/down 25:50 intensity: (29 @0) + (2:06 @1) + (9:58 @2) + (11:43 @3) + (1:34 @4) 7.54 km (3:26 / km) +43m 3:20 / km
ahr:137 max:165 shoes: Asics Gel Noosa Tri-10

Best way for me to get to CIT for the race but i hate traffic!
6 PM

Running (Road) warm up/down 17:47 intensity: (3:13 @2) + (14:34 @3) 3.35 km (5:19 / km) +1m 5:18 / km
ahr:141 max:150 shoes: Asics Gel Noosa Tri-10

Kept on all my layers from the cycle including leggings. Pretty nippy out. Myself, Anthony, Craig and Rory went out along the river tow path towards the farm. Nice 2 miles which is what everyone wanted.

I can confirm there are bollards on this run, i did the testing and they are pretty sturdy!
7 PM

Running (XC) race 16:26 [5] 4.63 km (3:33 / km) +6m 3:31 / km
shoes: Nike Zoom Rival MD8

CIT AC Annual Floodlight XC

Chris Mintern went off like a lunatic and a group went with him. But the pace was crazy fast, he did 3:10 for the first km. I just worked a picked off places where i could. Passed Chris after about a lap and 3/4 and he was totally spent. Then it was Tim ahead, Anthony and then me on the course. Was working up towards Anthony until, maybe second last lap (cant remember for sure) he missed the corner and ended up running outside the tapes and up the gravel path as supposed to the muck. He opened up a bit more of a gap, probably wouldnt have closed the gap fully, on me here and closed on Tim. At this point i had a look about to see what the situation was, realised i was clear in 3rd and that i wouldnt catch the guys.

Nice low key event and great atmosphere. Bit of a buzz running under the lights, apparently the only of its kind in Ireland. Also, no real ill effects from last night or tuesday

Results

photo image.jpg1_zpsdr1gdnfz.jpg

Running (Grass) warm up/down 17:32 [3] 3.03 km (5:47 / km) +3m 5:45 / km
shoes: Nike Zoom Rival MD8

Few laps after around the course with Anthony and Chris just chit chatting and having some fun. Mainly slagging Chris for his crazy start!

Then up to the room in the stand for biscuits, tea and what not and the prize giving. 25e voucher for The Edge isnt bad for 3rd place in the mens race.

Cycling warm up/down 27:34 [2] 8.23 km (3:21 / km) +37m 3:17 / km
shoes: Asics Gel Noosa Tri-10

Home through town. Traffic still a disaster but i did see the Christmas fair in full swing which is nice.

Cant get this out of my head today for some reason

Thursday Dec 10, 2015 #

12 PM

Running (Road) 18:17 intensity: (28 @0) + (1:18 @1) + (10:14 @2) + (6:17 @3) 3.42 km (5:21 / km) +14m 5:14 / km
ahr:131 max:148 shoes: Asics Gel Noosa Tri-10

Programming for the afternoon, how exciting.......
6 PM

Running (Road) warm up/down 15:35 intensity: (8 @0) + (31 @1) + (7:21 @2) + (7:35 @3) 3.1 km (5:02 / km) +15m 4:55 / km
ahr:136 max:156 shoes: Asics Gel Noosa Tri-10

Chit chatting with Andrew and Tim about the state of football as regards Arsenal and Man U......I took a lot of pleasure from this

Running (Road) hills 10:21 intensity: (6 @1) + (6 @2) + (10 @3) + (6:36 @4) + (3:23 @5) 2.65 km (3:54 / km) +63m 3:29 / km
ahr:173 max:186 shoes: Asics Gel Noosa Tri-10

Big group tonight but i was doing only 10mins so didnt have a problem pacing or staying warm in my thermal, hat and gloves. Took out the first, then Tim took the 2nd and i took reps 3rd,4th and 5th....dont think the guys doing more than 10mins will have thanked me for the 5th!!







Rep Split Distance (km) Pace (min/km) Average HR Max HR
1 59.6 0.26 3:48 156 172
2 1:02.8 0.27 3:51 173 179
3 58.5 0.27 3:39 175 183
4 59.3 0.26 3:46 177 182
5 55.1 0.26 3:34 179 185


Running (Road) 4:01 intensity: (2:27 @2) + (1:34 @3) 0.61 km (6:36 / km) +4m 6:24 / km
ahr:137 max:141 shoes: Asics Gel Noosa Tri-10

Chilled jog back to the track with Paudie to do our 10min tempo.

Running (Track) tempo 10:16 intensity: (14 @3) + (9:36 @4) + (26 @5) 2.84 km (3:37 / km) +1m 3:37 / km
ahr:174 max:179 shoes: Asics Gel Noosa Tri-10

Just myself and Paudie doing this, with Gearoid taking action shots, we'll see if he got my good side!! Again went for comfort and stayed in the thermal for it. Lost our way a little bit in the middle when slipped out over 90sec lapping but got back under it again. Felt good, and mostly in Z4 for the workout which it should be for tempo.








Lap Split Average HR Max HR
1 1:28.9 162 170
2 1:25.3 173 178
3 1:29.6 176 179
4 1:29.5 175 177
5 1:30.4 175 177
6 1:27.1 176 177
7 1:26.0 176 177


Running (Road) 27:11 intensity: (8 @0) + (5 @1) + (23:48 @2) + (3:10 @3) 4.63 km (5:52 / km) +26m 5:43 / km
ahr:135 max:144 shoes: Asics Gel Noosa Tri-10

Home for the Spurs match, some more python programming and taco's for dinner.

Wednesday Dec 9, 2015 #

3 PM

Note

Anybody around Cork this Friday night should pop along to this, always good fun. 5km for Men and 3km for Women, usually 1km laps on the course used for all the schools races earlier that day.
CITAC 5km photo 2015_flyer620pix_zps6im2qbqv.jpg
5 PM

Turbo Trainer 1:00:03 intensity: (6:06 @0) + (53:57 @1)
ahr:103 max:115 shoes: Asics Gel Noosa Tri-10

A day off running, treated kind of like a rest day with a gentle spin. Set up in the front room with Dara and Ed's Big Adventure Episode 1 with 2 episodes left to go in the series

Tuesday Dec 8, 2015 #

4 PM

Running (Road) warm up/down 21:05 intensity: (16 @0) + (10 @1) + (10:06 @2) + (10:33 @3) 3.79 km (5:34 / km) +3m 5:32 / km
ahr:138 max:147 shoes: Asics Gel Noosa Tri-10

Most of the way into the Mardyke, met someone on the last leg so walked with them and chit chatted.

First exam done, question on FOSS and then another on UAV and satellites so tricky but hopefully i managed. Came home after to doze a bit before a blow out training
6 PM

Running (Road) warm up/down 20:36 intensity: (7 @0) + (2:23 @1) + (17:47 @2) + (19 @3) 3.53 km (5:51 / km) +13m 5:44 / km
ahr:125 max:141 shoes: Asics Gel Noosa Tri-10

Usual warm up lap talking rubbish with the gang.

Running (Track) intervals 28:00 intensity: (3 @1) + (1:22 @2) + (10:04 @3) + (16:31 @4) 6.41 km (4:22 / km) +2m 4:21 / km
ahr:160 max:177 shoes: Nike Zoom Rival MD8

Decided i wanted to do a session tonight but to keep it chilled out, just run smooth and feel good during the workout. 2*1km and 3*800m. Paced the 2nd of the km reps and also one of the 800s. Aiming for 3:32 for the kms

This group take longer slower recoveries but i was happy to just do something on the track. Think i needed it after the last few days







Rep Split Average HR Max HR
1km 3:31.7 165 173
1km 3:32.4 170 175
800m 2:46.8 173 177
800m 2:52.2 171 176
800m 2:48.1 170 177


Running (Road) warm up/down 19:41 intensity: (7:14 @2) + (12:27 @3) 3.54 km (5:33 / km) +13m 5:27 / km
ahr:139 max:149 shoes: Asics Gel Noosa Tri-10

Lap again chatting to Dave about his race plans and recent 5km pb.

Now home for grub, Champions league and no study!

Monday Dec 7, 2015 #

11 AM

Running (Road) 20:53 intensity: (8 @0) + (11 @1) + (8:43 @2) + (11:51 @3) 3.99 km (5:14 / km) +3m 5:13 / km
ahr:138 max:152 shoes: Asics Gel Noosa Tri-10

Into sports office to print my exam timetable. Geoinformatic technologies tomorrow. One past paper to work with and even though we asked we got no further example papers
12 PM

Running (Road) 22:44 intensity: (1 @0) + (46 @1) + (5:47 @2) + (16:10 @3) 4.17 km (5:27 / km) +26m 5:17 / km
ahr:138 max:149 shoes: Asics Gel Noosa Tri-10

Home via tesco to get study supplies. Just in before the rain

Sunday Dec 6, 2015 #

1 PM

Running (Road) 19:22 [3] 3.64 km (5:19 / km) +5m 5:17 / km
shoes: Asics Gel Noosa Tri-10

Warm up before National Novice

Running (XC) race 22:03 [5] 5.97 km (3:42 / km) +3m 3:41 / km
shoes: Asics Gel Noosa Tri-10

National Novice XC - Dungarvan

Just a bad day at the office. Not entirely sure why or what went wrong but it did. Still, first XC race of the season out of the way.

Novice Men Results

National Novice xc photo 12342642_10153309260211220_6458640451782610289_n_zpsfdgx2xrn.jpg

National Novice XC photo 11061695_986849918037855_5144287803952096629_o_zps6zcqzpte.jpg
C • Happy? 6

Running (Road) 19:57 [3] 3.79 km (5:16 / km) +13m 5:10 / km
shoes: Asics Gel Noosa Tri-10

Cool down on pretty much the same loop

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