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Training Log Archive: Joshosh

In the 7 days ending Apr 14, 2016:

activity	#	time	miles		km		+m
Running (Road)	9	2:44:41	19.11	(8:37)	30.75	(5:21)	90
Orienteering ◪	4	2:38:29	7.53	(21:03)	12.11	(13:05)	708	21 /	24c	87%
Turbo Trainer	2	1:40:06	14.71		23.67
Running (Track)	4	1:13:19	8.04	(9:07)	12.94	(5:40)	1
Running (Trails)	1	34:57	3.11	(11:13)	5.01	(6:58)	83
Running (Aquajogging)	1	25:00
Running (Grass)	1	23:53	2.44	(9:47)	3.93	(6:05)
Running (Terrain)	2	10:24	0.69	(15:10)	1.1	(9:26)	45	2 /	2c	100%
Total	19	9:50:49	55.63		89.52		926	23 /	26c	88%

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Thursday Apr 14, 2016 #

Note
(injured)

6 PM

Running (Road) warm up/down 17:28 [2] 3.5 km (4:59 / km) +13m 4:54 / km
shoes: Asics Gel Noosa Tri10

Nothing special to report

Running (Track) 5:45 [1] 0.59 km (9:46 / km)
shoes: Nike Zoom Rival MD8

Just seeing if i can still clear he hurdles

Running (Track) intervals 10:32 [4] 2.42 km (4:21 / km) +1m 4:20 / km
shoes: Nike Zoom Rival MD8

6*200 into the wind

Found this kinda tough with the groin and ate a bit close as was caught up doing a GIS assignment in college

1) 31.9
2) 32.3
3) 31.2
4) 31.4
5) 31.1
6) 31.6

7 PM

Running (Track) warm up/down 20:02 [2] 3.85 km (5:12 / km)
shoes: Asics Gel Noosa Tri10

Around the track with Anthony and Laura C

9 PM

Note

Heading to Santry for the weekend anybody able to give me a spin from Dublin to LOC2016? I'm good fun on the road

C • If you promise not to sing..... 5

Wednesday Apr 13, 2016 #

Note
(injured)

Groin hasnt taken well to hurdling last night

7 PM

Turbo Trainer 1:00:06 [2]

Watched an hour of Athletico v Barcalona and the Census lady dropped in the form during the cycle so at least she doesnt think im weird.

BOC relay team for IOC defence attempt has been picked, now just to sort out the running order.

Tuesday Apr 12, 2016 #

Note
(injured)

10 AM

Running (Road) 18:42 [2] 3.43 km (5:27 / km) +6m 5:24 / km
shoes: Asics Gel Noosa Tri10

Labs for the day again........

5 PM

Running (Road) warm up/down 11:07 [2] 2.32 km (4:48 / km)
shoes: Asics Gel Noosa Tri10

Few laps of the track before pulling out the barriers with Jess

Running (Track) 18:55 [4] 3.76 km (5:02 / km)
shoes: Nike Zoom Rival MD8

8*300 over barriers

All going well until Jess tried to sprint in the last 100 and hammered into the last barrier with her trail knee and face planted on the track.......

1) 56.4
2) 53.5
3) 54.6
4) 54.9
5) 55.3
6) 54.3
7) 54.8
8) 51.2

Back and groin are a bit tender

6 PM

Running (Track) 18:05 [2] 2.33 km (7:46 / km)
shoes: Asics Gel Noosa Tri10

Just some hurdling while the guys were doing the workout. Clipped my trail toe and called it a day at that, only glanced the top of the barrier

Running (Road) warm up/down 18:13 [2] 3.54 km (5:09 / km) +10m 5:05 / km
shoes: Asics Gel Noosa Tri10

Usual loop

Monday Apr 11, 2016 #

Note
(injured)

2 PM

Running (Road) 16:42 [2] 3.25 km (5:08 / km) +13m 5:02 / km
shoes: Asics Gel Noosa Tri10

In to college to do some more 1 to 1 teaching of GIS

4 PM

Running (Road) 6:34 [2] 1.24 km (5:18 / km) +5m 5:12 / km
shoes: Asics Gel Noosa Tri10

Labs to the mardyke in search of some soft running for a bit

5 PM

Running (Grass) 23:53 [2] 3.93 km (6:05 / km)
shoes: Asics Gel Noosa Tri10

Nice stretch in the sun to try help the groin and then laps of the pitch

Running (Road) 25:04 [2] 4.82 km (5:12 / km) +30m 5:03 / km
shoes: Asics Gel Noosa Tri10

Pack on and home for a very quiet evening of data creation and representation then hopefully if that goes well some 3D modelling

10 PM

Note

Varsity 3000mSC on Saturday lunch time.....heres hoping it goes better than the racing in Clonmel

Sunday Apr 10, 2016 #

Event: Munster League, Rosskerrig

Note
(injured)

Back almost sorted out, now just carrying the groin strain from JK Day 2

11 AM

Running (Trails) 34:57 [3] 5.01 km (6:58 / km) +83m 6:26 / km
shoes: Inov8 Oroc 280 Ice-Tec

No Munster League today because of the weather, pity

Nice one on the trails with a robrunner who was full of energy!! Havent run here before but it was nice even in the rain.

Saturday Apr 9, 2016 #

Event: CorkO Club Training Day, Sheep's Head Peninsula

Note
(injured)

12 PM

Orienteering ◪ 1:06:47 [1] *** 2.23 km (29:55 / km) +135m 22:59 / km
shoes: Inov8 Oroc 280 Ice-Tec

Line-o walk with the group with us each taking a section. Talking through our part of the line too was interesting

1 PM

Orienteering ◪ 15:30 [3] ** 2.02 km (7:41 / km) +56m 6:45 / km
spiked:4/5c shoes: Inov8 Oroc 280 Ice-Tec

Star-O before lunch. Was left at the 1st control and right on the 4th (opposite sides of the hill) despite following a bearing......turns out we had put the bags at the wrong place and wasnt where the start triangle was......

2 PM

Running (Terrain) 4:21 [2] 0.48 km (9:08 / km) +29m 7:02 / km
shoes: Inov8 Oroc 280 Ice-Tec

Up to the new start for training after lunch

Orienteering ◪ 45:29 [3] *** 4.6 km (9:53 / km) +308m 7:24 / km
spiked:14/16c shoes: Inov8 Oroc 280 Ice-Tec

Middle distance course planned by robrunner......lots of climb in big chunks!! Came low to 2 so i hit the scree and then climbed, was sort of hard to spot. Messed up 4 not realising the cairn was on the map (black x). Again spaghetti at 10, i was on the hill but couldnt see the control, it wasnt unravelled and was thrown on the ground at the foot of a boulder on the knoll.....youd think id be used to this! Smooth to the finish then.

photo Middle Distance routes_zpsvlwxokhx.jpg

3 PM

Orienteering ◪ 30:43 [3] *** 3.26 km (9:25 / km) +209m 7:08 / km
spiked:3/3c shoes: Inov8 Oroc 280 Ice-Tec

Did long legs with zacosh and A.Turner where we took 1 each and the others shadowed and then discussed the leg at the kite. zacosh took the first and nailed it, andrew the second and nailed it, i just about held it on mine but felt the pressure of the juniors hoping for a mistake!

4 PM

Running (Terrain) 6:03 [3] 0.63 km (9:39 / km) +16m 8:33 / km
spiked:2/2c shoes: Inov8 Oroc 280 Ice-Tec

Grabbed 2 controls on the way back to the car.

Dinner in the evening with the CorkO crew.....managed to avoid signing any contracts!

Friday Apr 8, 2016 #

Note
(injured)

8 AM

Running (Road) 19:03 [2] 3.43 km (5:33 / km) +14m 5:27 / km
shoes: Asics Gel Noosa Tri10

In to help a H.Dip with his maps for his thesis. Simple study area map with incept map, contour map of area and then a 3D model drapped with a medium res image

12 PM

Running (Road) 31:48 [2] 5.23 km (6:05 / km)
shoes: Asics Gel Noosa Tri10

Flat slow and easy 5km after sharing knowledge

6 PM

Turbo Trainer 40:00 [3] 23.67 km (1:41 / km)
shoes: Asics Gel Noosa Tri10

Watching Masters day1 highlights

7 PM

Running (Aquajogging) 25:00 [2]

Doing laps in the aquajogging pool in Garryvoe, then Jacuzzi and sauna for the injuries

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