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

Training Log Archive: Joshosh

In the 7 days ending Dec 6, 2015:

activity # timemileskm+m
  Running (Road)10 4:26:59 29.9(8:56) 48.11(5:33) 434
  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 (XC)1 22:03 3.71(5:57) 5.97(3:42) 3
  Running (Grass)1 16:31 1.47(11:16) 2.36(7:00) 2
  Total10 6:25:19 47.34(8:08) 76.19(5:03) 467
  [1-5]10 6:23:22

«»
1:41
0:00
» now
MoTuWeThFrSaSu

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

Saturday Dec 5, 2015 #

1 PM

Running (Road) 24:55 intensity: (11 @0) + (59 @1) + (14:17 @2) + (9:28 @3) 4.65 km (5:22 / km) +30m 5:12 / km
ahr:135 max:153 shoes: Asics Gel Noosa Tri-10

Down into The Edge to get spikes, they only had 9mm or 12mm. Can always do with bigger in the slop. We are race number 10 tomorrow so should be nice and soft! Then home via Aldi for meat for dinner tonight.

Bit breezy and some drizzle but nothing too bad really, was expecting a bit worse. Wore layers, hat an gloves so was grand and cozy.

Could suit Orienteers, if any are running tomorrow?
C • Doubt it 2

Friday Dec 4, 2015 #

11 AM

Running (Road) 18:04 intensity: (17 @0) + (43 @1) + (13:54 @2) + (3:10 @3) 3.24 km (5:35 / km) +12m 5:28 / km
ahr:130 max:143 shoes: Asics Gel Noosa Tri-10

In for study in the labs
6 PM

Running (Road) 21:25 intensity: (16 @0) + (1:04 @1) + (16:10 @2) + (3:55 @3) 3.92 km (5:28 / km) +28m 5:16 / km
ahr:132 max:147 shoes: Asics Gel Noosa Tri-10

lil bit breezy on the way home, got stoppe in my tracks by a few gusts! part of me hopes this is still around for NN XC on Sunday in Dungarvan.

Just a short totter tomorrow, probably go as far as The Edge to get long spikes, not sure whether ill go 12mm or 15mm.....it will be very soft for sure

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.

« Earlier | Later »