Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Nov 17:

activity # timemileskm+m
  Running (Road)14 8:21:25 61.24(8:11) 98.55(5:05) 727
  Running (XC)2 1:54:04 16.6(6:52) 26.72(4:16) 152
  S&C/Injury prevention1 1:13:44
  Running (Grass)1 1:10:56 8.58(8:16) 13.81(5:08) 14
  Total17 12:40:09 86.42 139.08 893
  [1-5]17 11:33:09

«»
3:02
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 17 #

9 AM

Running (Road) 15:54 intensity: (34 @0) + (4:06 @1) + (11:14 @2) 3.31 km (4:49 / km)
ahr:136 max:148 shoes: Asics Gel Noosa FF2 Pink (Sept

What? No 20miler?

Down to DH to meet the guys at 0945 to get going for the Elite O Squad training.
10 AM

Running (Grass) 1:10:56 intensity: (41 @0) + (27:35 @1) + (12:19 @2) + (22:37 @3) + (7:44 @4) 13.81 km (5:08 / km) +14m 5:07 / km
ahr:143 max:176 shoes: Asics Gel Noosa FF2 Pink (Sept

Trying to be Bram Som - 10*600m with the Ireland Elite O Squad at DH

(1:48 (57/51) ; 1:50 (60/50) ; 1:50 (60/50) ; 1:49 (60/49) ; 1:49 (60/49) ; 1:50 (60/50) ; 1:49 (60/49) ; 1:49 (60/49) ; 1:49 (60/49) ; 1:47 (60/47))

Warm up to the red door and back and then we did a 300m lap at pace to post some times. I ran 43sec. Then we added some time to the slowest and that was the pace for the first 300m of the 600s with the 2nd 300m being open season.

Originally Anton asked for 57sec first lap but after the first one he decided it was too fast so toned it back to 60sec (3:20min/km pace), nice and relaxed and easy to take care of the pacing duties. Messed up the split taking on the 2nd last rep but it was 60 at the 300, so take 2 sec from the first 300m and give it to the 2nd 300m. Just walked around during the recoveries.

Thanks @DonoreHarriers for the use of the track and facilities for the morning!
2 PM

Running (Road) intervals 1:04:59 intensity: (3:34 @0) + (23:17 @1) + (26:06 @2) + (12:02 @3) 13.4 km (4:51 / km) +65m 4:44 / km
ahr:136 max:162 shoes: Asics Gel Noosa FF2 Pink (Sept

2*10min (3min) on the Playing Pitches Lap

Reps - 2.99km @ 3:20min/km // 3.09km @ 3:14min/km

Lap to warm up/loosen out, some running form drills. Stand tall, look forward and imagine you're holding a nut between your butt cheeks was the take home message from Anton I think?! Then 2*10min intervals (I stuck to the tarmac instead of the grass). Legs felt better on the second one than the first one and good once I got rolling.
4 PM

Running (Road) 30:47 intensity: (27 @0) + (6:39 @1) + (6:30 @2) + (17:11 @3) 5.58 km (5:31 / km) +77m 5:09 / km
ahr:145 max:161 shoes: Asics Gel Noosa FF2 Pink (Sept

Home via Aldi! Chocolate puddings, raspberries and cream for dessert tonight after a hard days work! Anton’s orders.....kind of....indirectly....but I knew what he meant :D Ended up over 22miles for the day after all

Saturday Nov 16 #

8 AM

Running (XC) intervals 1:28:25 intensity: (34 @0) + (21:21 @1) + (34:29 @2) + (18:30 @3) + (13:31 @4) 18.7 km (4:44 / km) +120m 4:35 / km
ahr:145 max:176 shoes: Nike Zoom Rival MD8

Nice and relaxed XC Fartlek in the Phoenix Park

6 lap fartlek made up of 100m/200m/300m/400m pick ups & cruises. Got confused on the first lap. Had Rossa for company for the first 2 laps and then he left me off and he dropped back to Luke. Bosses orders to take it chilled today and just stretch out a bit after the race on Wednesday.

Linking in with the Elite O Squad for the rest of their training weekend now. Decided it was too difficult to get to Marlay parkrun this morning to race with them.

Need to order new spikes, toes are after coming through the upper mesh
3 PM

S&C/Injury prevention 1:13:44 intensity: (57:16 @0) + (7:34 @1) + (8:22 @2) + (32 @3)
ahr:107 max:151 shoes: Asics Gel Noosa FF2 Pink (Sept

Plyometrics with Anton and the Ireland Elite Orienteering Team @ The Clayton Hotel

Maybe this could be one of those 1% gains athletes always look for. Need to check the Donore gym to see what they have and chat to Anton & Coach about how best to incorporate this into my week.

Thanks @ Clayton Hotel for letting us have use of the great facilities!

Friday Nov 15 #

9 AM

Running (Road) 28:29 intensity: (6 @0) + (16:04 @1) + (12:19 @2) 5.64 km (5:03 / km) +38m 4:53 / km
ahr:133 max:145 shoes: Asics Gel Noosa FF2 Pink (Sept

Belgium bound in December for a CISM European Cross-Country Championship.

First 6 men over the line on Wednesday got places on the trip. Nice unexpected surprise but looking forward to it. Who would've guessed that 1st (Gavin) and 2nd (Me) at the Munster Intermediate XC in 2013 down in Castlelyons would be on an International team together :D

Will mean a busy back end of the year -

National Seniors - 24th Nov
CISM XC - 4th Dec
Jingle Bells 5km - 7th Dec
National Novice XC - 15th Dec

Garmin took a while to lock on this morning and over calculated the distance (and pace for the 1st km).
6 PM

Running (Road) 26:13 intensity: (24 @0) + (14:41 @1) + (11:07 @2) + (1 @3) 5.08 km (5:10 / km) +37m 4:59 / km
ahr:133 max:142

Thursday Nov 14 #

9 AM

Running (Road) 28:53 intensity: (8 @0) + (17:04 @1) + (11:41 @2) 5.54 km (5:13 / km) +41m 5:02 / km
ahr:133 max:144 shoes: Asics Gel Noosa FF2 Pink (Sept

Thursday morning shuffle. Legs a bit tight after yesterdays race......I mean they should be right?!
5 PM

Running (Road) 1:39:59 intensity: (38 @0) + (13:07 @1) + (21:38 @2) + (44:35 @3) + (20:01 @4) 19.58 km (5:06 / km) +143m 4:56 / km
ahr:151 max:175 shoes: Asics Gel Noosa FF2 Pink (Sept

Recovery miles with Rossa H, think he is going to do the Saturday morning session with me on the XC. Lap of the park on a beautiful (&cold) evening with headlamps on.

HRM again doing its own thing, seems to be the cold and when my hands go numb it goes bad

Wednesday Nov 13 #

12 PM

Running (Road) 16:07 intensity: (11 @0) + (3:07 @1) + (12:29 @2) + (20 @3) 3.03 km (5:19 / km) +9m 5:15 / km
ahr:139 max:152 shoes: Asics Gel Noosa FF2 Pink (Sept

Chilly warm-up. Catching up with Deric and the gang

Running (XC) race 25:39 intensity: (24 @1) + (49 @2) + (12 @3) + (17:07 @4) + (7:07 @5) 8.02 km (3:12 / km) +32m 3:08 / km
ahr:177 max:190 shoes: Nike Zoom Rival MD8

Defence Forces Cross Country Championship 2019 & CISM Selection Race - The Curragh - 1st - 25:39

(2km lap splits - 6:26 / 6:28 / 6:21 / 6:20)

Good day for Cross Country, bit of wind and some rain (got done before the worst of it blew in). 8km course (4*2km laps - splits above) on The Curragh plains for a shot at the DF National title. Found out about an hour before the race that one of the favourites wouldnt be running so changed my tactics a little with that info.

Started off fast on the long straight with Gav Sweeney in tow (he got me by a few seconds in the 10km last month and ran 24:55 for 5miles in August). After the first km I had a bit of a look around and realised myself and Gav were away from the field and it was going to be a head to head. He was tight to me until a small gap appeared at 5km, it wasnt in the plan to go that early but there was an opening so I tried to crank up the pace a bit on the hill (the km was 5sec faster than the previous and 7sec faster than the first). Backed it up with a 3:07 down the long straight and had another look, the elastic hadn't broken yet so I had to keep the foot down. Didn't want him to get past me near the end like he did in the 10km. Over the finish line for the win, dont think I even smiled or raised my arms. I think it is only my second ever race win and my first ever on the country. Relieved to have hung on and get the job done, had maybe 15sec or so to spare in the end at a guess, could be less. I backed myself and my body responded to the call.

Delighted to take the win and the DF XC title for the year. Possibility of an International XC in Belgium in December (depending on dates etc) and hopefully CISM Cross Country in Portugal next March is a goer.
1 PM

Running (Road) 16:03 intensity: (6 @1) + (4 @2) + (24 @3) + (15:29 @4) 3.05 km (5:16 / km) +83m 4:38 / km
ahr:170 max:178 shoes: Asics Gel Noosa FF2 Pink (Sept

Time for a shower, prize giving and some grub!
7 PM

Running (Road) 1:05:28 intensity: (24 @0) + (15:53 @1) + (38:28 @2) + (2:22 @3) + (7:54 @4) + (27 @5) 12.2 km (5:22 / km) +72m 5:13 / km
ahr:142 max:186 shoes: Asics Gel Noosa FF2 Pink (Sept

With the Waterstown Gang. Perfect pace to loosen out after the race earlier and a good chat with the lads! Now for cake to “celebrate” the win, that’s how it works right?

Heart apparently had a freak out towards the end

Tuesday Nov 12 #

9 AM

Running (Road) 26:26 intensity: (17 @0) + (12:10 @1) + (12:55 @2) + (1:04 @3) 5.52 km (4:47 / km) +42m 4:37 / km
ahr:135 max:153 shoes: Asics Gel Noosa FF2 Pink (Sept

Only 4 countries have won more than 1 gold medal in the Mens Olympic 5000m. Guesses?
6 PM

Running (Road) 30:39 intensity: (47 @0) + (7:59 @1) + (14:34 @2) + (7:19 @3) 6.03 km (5:05 / km) +45m 4:54 / km
ahr:139 max:160

Let’s see what the Defence Forces XC Champs hold for me tomorrow
8000m race on The Curragh but I havent raced an XC since I think 2015.....

Ran to the clubhouse to see the gang and chat to Coach and get some positive reassurance. No idea what the course is like down there, I mean it’s just follow the tapes anyway. 9mm or 12mm? Have 9s in at the minute but will see tomorrow.

Monday Nov 11 #

9 AM

Running (Road) 26:49 intensity: (8 @0) + (7:10 @1) + (19:31 @2) 5.5 km (4:52 / km) +41m 4:42 / km
ahr:137 max:147 shoes: Asics Gel Noosa FF2 Pink (Sept

No reindeer, just regular deer!
6 PM

Running (Road) 24:39 intensity: (51 @0) + (1:59 @1) + (10:02 @2) + (11:04 @3) + (43 @4) 5.1 km (4:50 / km) +35m 4:40 / km
ahr:146 max:166 shoes: Asics Gel Noosa FF2 Pink (Sept

Headtorch run home

« Earlier | Later »