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Training Log Archive: Joshosh

In the 7 days ending Jun 4, 2013:

activity # timemileskm+m
  Orienteering ◪3 4:16:13 18.29(14:00) 29.44(8:42) 106438 /58c65%
  Running10 3:43:52 27.07(8:16) 43.56(5:08) 407
  Cycling8 1:49:18 24.69(4:26) 39.73(2:45) 310
  Running (Trails)1 26:46 2.51(10:40) 4.04(6:38) 61
  Running (Track)1 16:28 3.16(5:12) 5.09(3:14) 2
  Total20 10:32:37 75.72(8:21) 121.86(5:11) 184438 /58c65%

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WeThFrSaSuMoTu

Tuesday Jun 4, 2013 #

5 PM

Cycling 12:52 [2] 5.01 km (2:34 / km) +23m 2:31 / km
shoes: Asics Gel Noosa Tri-7

6 PM

Running (recovery) 1:19:49 [2] 16.62 km (4:48 / km) +155m 4:35 / km

recovery run with all the marathoners from yesterday and some of the tri-athletes aswell.
7 PM

Cycling 14:49 [1] 4.93 km (3:00 / km) +39m 2:53 / km
shoes: Asics Gel Noosa Tri-7

11 PM

Note

plans afoot to do some sprint training in ucc and the park tomorrow with niall, cillin and niamh. cillin is planning a tricky sprint with uncrossables added to catch us out. Ive planned a short park blast of a sprint and some intervals on campus for quick choice practice along with starting and getting a flow going aswell. should be good

Monday Jun 3, 2013 #

9 AM

Running warm up/down 7:31 [1] 1.06 km (7:05 / km) +11m 6:44 / km
shoes: Inov-8 Talon 212 (2)

10 AM

Orienteering ◪ race 1:38:57 [4] 9.97 km (9:55 / km) +394m 8:17 / km
spiked:12/21c shoes: Inov-8 Talon 212 (2)

was ok on the mountain part but couldnt get my head around the forest, kept drifting in the green and ph out foxed me in a little game of cat and mouse
12 PM

Running warm up/down 5:04 [1] 0.81 km (6:15 / km) +3m 6:08 / km
shoes: Inov-8 Talon 212 (2)

6 PM

Note

so after the weekend ive learned a few things, firstly how to deal with printing in this pinky colour that isnt the purple. running with one eye with the colour correction lenses and one eye with a normal lense seems to make it easier to read, not sure how this works with the purple but will have to check. Also need to trust my compass more as lots of my mistakes were down to drifting on bearings even though my planned routes were, for the most part, ok.
NB: Passed 1300km running, 300km orienteering, 600 controls and a total of 2000km combined training so far this year. Last year i covered 1373km running total, 393km orienteering, ~900controls and 2805km in total. Not been a bad year training and getting race practice just need to nail it down really.
7 PM

Cycling (to barracks) 12:21 [3] 4.56 km (2:43 / km) +96m 2:27 / km

up to do my T.O.E.T's
9 PM

Cycling 14:02 [2] 5.31 km (2:39 / km) +42m 2:33 / km


Course 1 - Splits

Sunday Jun 2, 2013 #

11 AM

Running warm up/down 7:26 [1] 1.09 km (6:49 / km) +41m 5:44 / km
shoes: Inov-8 Talon 212 (2)

12 PM

Orienteering ◪ race 1:43:01 [5] **** 12.46 km (8:16 / km) +518m 6:51 / km
spiked:13/19c shoes: Inov-8 Talon 212 (2)

made a big error on the route to 1 and couldnt relocate well enough, from there was nip and tuck with dave taking slightly different routes and trying to loose him. dropped him a wee bit on the up hill to 13 and then fired away down to 14, lost him here and was pretty clean to the end apart from a little blip on 18 where i misread the contours. tough and physical, when it was good it was good......however when it wasnt things were ugly
1 PM

Running warm up/down 11:59 [1] 1.93 km (6:13 / km) +19m 5:55 / km
shoes: Inov-8 Talon 212 (2)


1 - Splits

Saturday Jun 1, 2013 #

Event: Shamrock O Ringen 2013
 
1 PM

Running warm up/down 13:33 [1] 2.13 km (6:22 / km) +27m 5:59 / km
shoes: Inov-8 Talon 212 (2)

to the start

Orienteering ◪ race 54:15 [4] *** 7.01 km (7:44 / km) +152m 6:59 / km
spiked:13/18c shoes: Inov-8 Talon 212 (2)

problems with the printing again, and orienteering problems again. not a great day out, when it was good it was good but fell apart just after about 60%
3 PM

Running warm up/down 16:55 [2] 3.02 km (5:36 / km) +109m 4:45 / km
shoes: Inov-8 Talon 212 (2)


1 - Splits

Friday May 31, 2013 #

9 PM

Running (Trails) 26:46 [1] 4.04 km (6:38 / km) +61m 6:10 / km
shoes: Asics Gel Noosa Tri-7

easy run along the cliffs to ballytrasna to loosen out with dad. Exams all done after crystallograohy and mineralogy today and not sad to see the back of them. roll on the summer.
10 PM

Note

Another month of solid training checked off. Heading down to Kerry tomorrow for the Shamrock O-ringen and looking forward to some tough irish terrain racing

Thursday May 30, 2013 #

5 PM

Cycling warm up/down 13:21 [2] 5.02 km (2:40 / km) +24m 2:36 / km
shoes: Asics Gel Noosa Tri-7

cycle to track
6 PM

Running warm up/down 16:49 [2] 3.48 km (4:50 / km) +13m 4:45 / km
shoes: Asics Gel Noosa Tri-7

Running tempo 18:21 [3] 4.62 km (3:58 / km)
shoes: Asics Gel Noosa Tri-7

easy tempo, warm up lap then 15minutes
7 PM

Running warm up/down 17:32 [1] 3.48 km (5:02 / km) +16m 4:56 / km
shoes: Asics Gel Noosa Tri-7

Cycling warm up/down 14:38 [2] 5.05 km (2:54 / km) +36m 2:48 / km
shoes: Asics Gel Noosa Tri-7

Wednesday May 29, 2013 #

9 AM

Cycling warm up/down 14:07 [2] 4.94 km (2:51 / km) +19m 2:48 / km
shoes: Asics Gel Noosa Tri-7

to the track
10 AM

Running warm up/down 12:42 [2] 2.34 km (5:26 / km) +7m 5:21 / km
shoes: Asics Gel Noosa Tri-7

Running warm up/down (strides) 4:12 [3] 0.91 km (4:37 / km)
shoes: Asics Gel Noosa Tri-7

Running (Track) race (TT) 16:28 [5] 5.09 km (3:14 / km) +2m 3:14 / km
shoes: Asics Gel Noosa Tri-7

TT with Swiad on the track, really windy and a bit sore from last night, not the sub 16 was i looking for but still a pb by over 30seconds.

Running warm up/down 11:59 [1] 2.07 km (5:47 / km) +6m 5:42 / km
shoes: Asics Gel Noosa Tri-7

11 AM

Cycling warm up/down 13:08 [2] 4.91 km (2:40 / km) +31m 2:36 / km
shoes: Asics Gel Noosa Tri-7

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