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Training Log Archive: Joshosh

In the 7 days ending Dec 20, 2015:

activity # timemileskm+m
  Running (Road)4 1:52:23 13.24(8:29) 21.3(5:17) 88
  Cycling2 33:51 5.8(5:50) 9.34(3:37) 29
  Running (Trails)1 33:03 3.44(9:36) 5.54(5:58) 95
  Total6 2:59:17 22.48(7:59) 36.18(4:57) 212
  [1-5]6 2:58:06

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Sunday Dec 20, 2015 #

Event: Cork County League, Rochestown Woods
 
Event: Cloyne Commons 4km
 
8 AM

Running (Road) warm up/down 22:31 intensity: (3 @0) + (4:32 @1) + (17:08 @2) + (48 @3) 3.23 km (6:59 / km) +8m 6:54 / km
ahr:125 max:149 shoes: Asics Gel Noosa Tri-10

A mile back the course to see what the back end was like and then the mile back to the car to get sorted for the start.

No issues after yesterdays race and legs didnt feel too heavy
9 AM

Running (Road) race (Cloyne 4km) 13:27 [5] 4.0 km (3:22 / km) +22m 3:16 / km
shoes: Asics Gel Noosa Tri-10

Nice low key race and started by someone saying "GO!". Decided having seen who was on the start line, Nigel S, Brian H and Darragh C that it would be best if i was in control for the early parts anyway. The 4 of us opened a gap and they all sat behind me into the wind on the straight road. After the 2nd left turn it was myself and Nigel, who is the Series leader at the moment, away at the front and he was still sitting behind me. Kept the squeeze on him during km 3 and he cracked, by the corner after the 3km on the trace i had about 50/60m to spare over second place. Last km felt comfy enough all considered. Didnt realise the gap was so big back to Brian and Darragh.

First ever road race win so had no idea what one does at the finish line!! Really nice to do a total gun to tape job aswell

Cloyne 4km photo Cloyne 4km_zpskpt8sphb.jpg

Results

Not a bad weekend for Leevale AC though

C • What did one do? 8

Running (Road) warm up/down 20:33 intensity: (1:52 @2) + (18:41 @3) 3.62 km (5:41 / km) +19m 5:32 / km
ahr:144 max:150 shoes: Asics Gel Noosa Tri-10

Nice slow lap to cool down after with some of the guys

Saturday Dec 19, 2015 #

Event: Shanagarry 5km
 
11 AM

Running (Road) warm up/down 21:09 intensity: (37 @1) + (17:53 @2) + (2:39 @3) 3.09 km (6:50 / km) +13m 6:42 / km
ahr:131 max:145 shoes: Asics Gel Noosa Tri-10

Out to Ardnahinch and back to the car after entries. Sean and James were about meaning no chance of a top place!!
12 PM

Running (Road) race (Shanagarry 5km) 17:03 [5] 5.02 km (3:24 / km) +24m 3:19 / km
shoes: Asics Gel Noosa Tri-10

From the gun James and Sean had a gap, maybe 15m after the 1st km. Then we turned left and the wind was right into our faces. I was with Brian H and Marty O'K at this stage. Had decided when Sean and James had a gap that the best was 3rd if i played the tactics right so i sat with the guys until the turn at 2.5km. Then moved a bit after a surge that they didnt track and i got a gap. Turned at Ballynamona cross and worked for home without looking back, thought Brian was closer since Michael (who was watching) was shouting at him very soon after i passed.

Not the fastest 5km time but 3rd is a good day at the office especially considering the weather conditions. Won a pair of nike running gloves, a draw string Ballycotton running promotions bag and a big box of biscuits!

photo Shanagarry 5km start_zps4cszqmpc.jpg

Finish Straight Shan 5km photo with Brian near finish_zpssqryldoj.jpg

Results


Running (Road) warm up/down 17:40 intensity: (14:17 @2) + (3:23 @3) 2.35 km (7:32 / km) +2m 7:30 / km
ahr:137 max:141 shoes: Asics Gel Noosa Tri-10

Was going to jog around the pitches but it was too soggy so went out the road a bit and then back and in for tea and bicuits.

Monday Dec 14, 2015 #

5 PM

Cycling warm up/down 13:08 intensity: (3 @0) + (11 @1) + (5:40 @2) + (7:08 @3) + (6 @4) 4.78 km (2:45 / km) +3m 2:44 / km
ahr:139 max:158 shoes: Asics Gel Noosa Tri-10

Got a message from Conor and Clare that they were going for a run this evening so i said id tag along since it is probably the only one ill get this week with exams........college are the best years of your life they say.....
6 PM

Running (Trails) 33:03 intensity: (1 @0) + (11 @1) + (26:00 @2) + (6:51 @3) 5.54 km (5:58 / km) +95m 5:30 / km
ahr:134 max:147 shoes: Asics Gel Noosa Tri-10

Out towards the BEES part of UCC and then up the Bandon road before back to the Mardkye, nice climb.

Cycling warm up/down 20:43 intensity: (1:04 @0) + (7:15 @1) + (8:47 @2) + (2:58 @3) + (39 @4) 4.56 km (4:32 / km) +26m 4:25 / km
ahr:123 max:162 shoes: Asics Gel Noosa Tri-10

Home via tesco. Forgot to stop my watch when i went in so didnt realise when i hit start/stop on the bike it stopped it.

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