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Training Log Archive: Joshosh

In the 7 days ending Mar 12, 2016:

activity	#	time	miles		km		+m
Running (Road)	18	7:50:59	51.61	(9:08)	83.06	(5:40)	438	6 /	6c	100%
Running (Track)	2	47:50	5.87	(8:09)	9.44	(5:04)	3
Orienteering ◪	2	34:50	5.23	(6:40)	8.42	(4:08)	28	52 /	56c	92%
Total	19	9:13:39	62.71	(8:50)	100.92	(5:29)	469	58 /	62c	93%

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Saturday Mar 12, 2016 #

Event: Irish Colleges Campus Sprint Series (Irish Junior Squad Fundraiser), Univer

11 AM

Running (Road) 16:06 [2] 2.4 km (6:43 / km) +3m 6:40 / km
shoes: Asics Gel Noosa Tri10

Gentle warm-up before the Mary I sprint Prologue (Race 3 of the Series)

Orienteering ◪ race 12:55 [5] 3.09 km (4:11 / km) +15m 4:05 / km
spiked:25/26c shoes: Asics Gel Noosa Tri10

Mary I sprint race. Tricky to work on the 1:2000 scale and i nearly went flying past control 4 without realizing it. 7 was slightly in the wrong place but easy to sight coming through the forest. Very fast and furious and hard to keep on top of things.

Results

Running (Road) 11:46 [2] 1.5 km (7:51 / km) +15m 7:29 / km
shoes: Asics Gel Noosa Tri10

Light cool down with Kev after the race

3 PM

Running (Road) 17:56 [2] 2.79 km (6:26 / km) +5m 6:22 / km
shoes: Asics Gel Noosa Tri10

Bit of a jog with jonnyq before we started, late starters after this mornings race

Running (Road) 4:07 [2] 0.61 km (6:43 / km)
shoes: Asics Gel Noosa Tri10

From assembly down to the start

Orienteering ◪ 21:55 [5] 5.33 km (4:07 / km) +13m 4:04 / km
spiked:27/30c shoes: Asics Gel Noosa Tri10

UL Sprint, last race of the Series. Bit confused with the butterfly control, lots of lines and also whether the green was crossable or not, just went around. Mistake to 5 losing focus and to 7. Bit of a burn fest to the finish. Legs tired after the last 7 days but held up ok towards the end.

Results

Running (Road) 19:13 [2] 2.07 km (9:18 / km) +1m 9:17 / km
spiked:6/6c shoes: Asics Gel Noosa Tri10

Control collections with Kev

Long - Splits

long - long - Splits

Friday Mar 11, 2016 #

12 PM

Running (Road) 18:25 [2] 3.45 km (5:20 / km) +13m 5:15 / km
shoes: Asics Gel Noosa Tri10

No lecture today but had to go in to tutor an MA student and advise on ideas for her thesis

1 PM

Note

Cant beat some Gift Grub

5 PM

Running (Road) 18:11 [2] 3.32 km (5:29 / km) +21m 5:19 / km
shoes: Asics Gel Noosa Tri10

Tired legs after the week but looking forward to tomorrow all the same

Thursday Mar 10, 2016 #

10 AM

Running (Road) 18:24 [2] 3.43 km (5:22 / km) +12m 5:17 / km
shoes: Asics Gel Noosa Tri10

In an hour earlier as our lecture got moved. Change of time and location.

Lecturer then proceeded to faint near the end

6 PM

Running (Track) warm up/down 6:27 [2] 1.22 km (5:17 / km)
shoes: Asics Gel Noosa Tri10

Short warm up only since Donie wanted us to be pretty much done with the barriers by the time the gang were tempo-ing. Just did a few laps and then pulled out the steeples

Running (Track) intervals 22:48 [4] 4.61 km (4:57 / km) +1m 4:56 / km
shoes: Nike Zoom Rival MD8

6*400 (over 4 barriers excluding the water-jump)

Just myself and Jess (who actually does this properly) tonight so we jumped the womens heights but good to get used to the motion again of going over them.

Paced all 6 reps

1) 73.8
2) 72.4
3) 71.8
4) 72.2
5) 70.7
6) 68.2

Donie didnt give us a target time but he was happy with how we finished fast and built through it.

We were allowed nice long recovery laps too!!

Running (Track) 2:37 [3] 0.48 km (5:26 / km) +1m 5:22 / km
shoes: Nike Zoom Rival MD8

Few strides

7 PM

Running (Track) warm up/down 15:58 [2] 3.13 km (5:06 / km) +1m 5:06 / km
shoes: Asics Gel Noosa Tri10

Some laps with Anthony and Dave

Running (Road) warm up/down 17:20 [3] 3.52 km (4:56 / km) +13m 4:51 / km
shoes: Asics Gel Noosa Tri10

The usual lap with Dona (robrunners old tennis buddy!)l, Dave and Lizzie

Running (Road) 26:02 [2] 4.62 km (5:38 / km) +25m 5:29 / km
shoes: Asics Gel Noosa Tri10

Home with Craig for company for the first 3km as he was heading to Turners Cross. Nice to have someone to chat to!

Wednesday Mar 9, 2016 #

9 AM

Running (Road) 24:42 [2] 4.91 km (5:02 / km) +2m 5:01 / km
shoes: Asics Gel Noosa Tri10

In via the Edge and JB sports sorting out some prizes for the Sprint race in UCC

6 PM

Running (Road) 17:05 [2] 3.25 km (5:16 / km) +22m 5:05 / km
shoes: Asics Gel Noosa Tri10

Satellites didnt pick up for a while since i started running straight away.

10 PM

Note

UCCO Sprint Relay: http://www.orienteering.ie/forums?mingleforumactio...

Tuesday Mar 8, 2016 #

11 AM

Running (Road) 18:22 [2] 3.28 km (5:36 / km) +14m 5:29 / km
shoes: Asics Gel Noosa Tri10

Usual morning one, lots of backlogging to do at this stage

6 PM

Running (Road) 1:11:05 [2] 13.7 km (5:11 / km) +45m 5:06 / km
shoes: Asics Gel Noosa Tri10

Out to the lights near the junction to the Anglers Rest and back then a few laps of the track to bring it up to 70mins.

Monday Mar 7, 2016 #

11 AM

Running (Road) 17:53 [2] 3.29 km (5:26 / km) +13m 5:20 / km
shoes: Asics Gel Noosa Tri10

Backpack on and jogging away

4 PM

Running (Road) 6:49 [2] 1.21 km (5:39 / km) +4m 5:33 / km
shoes: Asics Gel Noosa Tri10

Down to the Mardyke from the lab

5 PM

Running (Road) 45:21 [2] 7.84 km (5:47 / km) +2m 5:46 / km
shoes: Asics Gel Noosa Tri10

Totter with Clare, still trying to crack that apple watch, out the straight road and back along the tow path for a bit. Nice pace, nice and easy

Running (Road) 25:47 [2] 4.7 km (5:29 / km) +27m 5:20 / km
shoes: Asics Gel Noosa Tri10

Pack on again and jogged home to change the kit to head for barracks for the evening

7 PM

Running (Road) 20:38 [3] 3.63 km (5:41 / km) +87m 5:05 / km
shoes: Asics Gel Noosa Tri10

The steps on patricks hill.....you start to miss them!! Passed a pair doing step work as i was on the way up

10 PM

Running (Road) 19:20 [2] 3.82 km (5:04 / km) +33m 4:51 / km
shoes: Asics Gel Noosa Tri10

Back home for dinner.

Felt i needed today and some tarmac therapy after a poor race on saturday. This all flushed it out the system. Planning some barrier work on Thursday for Outdoors which are only a few weeks away now.

Mary I and UL next week too for the Sprint Series

Sunday Mar 6, 2016 #

Event: Cork Spring League, Fota House; Gardens + Arboretum

Event: Ballycotton 10

10 AM

Running (Road) 10:26 [2] 1.94 km (5:22 / km) +1m 5:21 / km
shoes: Asics Gel Noosa Tri10

Down to donies to catch the bus to Ballycotton this morning

12 PM

Running (Road) 13:05 [2] 2.27 km (5:46 / km) +22m 5:30 / km
shoes: Asics Gel Noosa Tri10

Warmed up zacosh before he took on Ballycotton for his first attempt at it! Got him into the elite start pen too so he didnt get caught with the buggy brigade

3 PM

Running (Road) 12:56 [2] 1.52 km (8:30 / km) +58m 7:08 / km
shoes: Asics Gel Noosa Tri10

Cooldown with zacosh and dadosh after the race. He smashed it, very proud.....and nervous big brother since he is catching up!! PB at the end of the summer was 34:5X.......today he ran 33:40 through the first 5miles and 33:37 through the second 5miles......pretty spot on pacing! 2nd junior overall. And only 50sec down on my first Ballycotton but i was a year older!

C • Daycent 3

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