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Training Log Archive: Joshosh

In the 7 days ending Oct 8, 2017:

activity	#	time	miles		km		+m
Running (Road)	7	4:21:49	35.14	(7:27)	56.55	(4:38)	258
Orienteering ◪	1	47:18	3.93	(12:02)	6.32	(7:29)	86	12c
Running (Grass)	1	28:14	3.55	(7:58)	5.71	(4:57)	9
Total	8	5:37:21	42.61	(7:55)	68.58	(4:55)	353	12c

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Sunday Oct 8, 2017 #

11 AM

Running (Road) 5:18 [3] 1.04 km (5:05 / km) +17m 4:42 / km
shoes: Asics Gel Noosa-Tri11

Token warm up along the road, sore calves

Orienteering ◪ 47:18 [3] 6.32 km (7:29 / km) +86m 7:00 / km
12c shoes: Icebug Spirit6 W OLX

Map - Ground didn't quite match.......in most places.......a real battle! Controls on features not even mapped which is impressive! And couldn't find number 7, did 2-3 laps of the thicket and no sign of it, description of "veg change" wasn't much use. Just left it since I knew I was right after a few checks. Given a DNF for not getting it, as the organiser said "sure it was too easy a control to see so I hid it in the middle of the bush out of sight"....Nice to get a run anyway....

Saturday Oct 7, 2017 #

Event: 25manna

9 AM

Running (Road) 7:05 [3] 1.43 km (4:58 / km) +13m 4:45 / km
shoes: Asics Gel Noosa-Tri11

Bit late getting there so only time for one lap before the start, considerably tougher course than in Castlerea climbing wise with 3 ~ 150second hills, but underfoot it's all tow path!

Running (Road) 17:49 [3] 5.0 km (3:34 / km) +47m 3:24 / km
shoes: Asics Gel Noosa-Tri11

Nice course but all alone again. Not a blistering time unfortunately but another 5km tempo done. Nobody came with me at the start because, as one of the lads said at the end, "the new guy will suffer on the climbs, he'll come back". At some stages I struggled a bit with the wind

Should be able to come back again next saturday and have another go.

Course is apparently slightly long. Paul and the organisers said its 5.08km ish, so pretty close really.

Running (Road) 8:10 [3] 1.47 km (5:33 / km) +11m 5:21 / km
shoes: Asics Gel Noosa-Tri11

Lap afterwards chatting with Paul

10 AM

Running (Road) 15:28 [3] 3.2 km (4:50 / km) +29m 4:37 / km

Then 2 more laps afterwards alone. Back to the office for a half day since I finished at 1am Thursday night getting stuff for GSI batch shipments

5 PM

Running (Grass) 28:14 [3] 5.71 km (4:57 / km) +9m 4:54 / km
shoes: Asics Gel Noosa-Tri11

Evening recovery run using the ~1mile XC lap around the park, legs not too bad but still kept it very slow and relaxed this evening. Had hoped to do more but got contact from James needing the VW to drive home this evening......because the other 4 vans and Hilux parked at the base were for some reason not suitable.........

Going to head to Leitrim tomorrow for the SligO event there, bit of a spin but might as well pop along.

And a nice win by TP at 25manna with LS37 moving up on last year!

Friday Oct 6, 2017 #

5 PM

Running (Road) 39:25 [3] 8.7 km (4:32 / km) +44m 4:25 / km

Laps around the park again but stayed on the grass XC lap for the most part

Thursday Oct 5, 2017 #

6 PM

Running (Road) intervals 1:06:35 [3] 13.67 km (4:52 / km) +32m 4:49 / km
shoes: Asics Gel Noosa-Tri11

Trim AC thursday evening run, technically "intervals".......10*800m with a 200m jog recovery. They were aiming for ~4:15min/km pace and down. Seems they push on a bit more on the last rep here, pity all the rest weren't this pace and faster. Just sat on the shoulder of the guy at the front and that was that. Nice to run in a group though all the same, it's as easy to just do whatever they are up to for the month anyway. ~3:20 for 800m is a distant cry from 2:30 on the track for reps during college.

Wednesday Oct 4, 2017 #

5 PM

Running (Road) 35:45 [3] 8.12 km (4:24 / km) +40m 4:18 / km
shoes: Asics Gel Noosa-Tri11

Laps of the park, about a 2.5mile laps on grass and paths

Tuesday Oct 3, 2017 #

7 PM

Running (Road) tempo 53:48 [3] 11.64 km (4:37 / km) +21m 4:35 / km
shoes: Asics Gel Noosa-Tri11

First session with Trim AC this evening. It was supposed to be 2*4min (1min), 2*6min (1min) 2*4min (1min) and ended up as a 3*3km progression things but not progressing to a very fast pace. I just sat in and chatted really. Most of them seem to be doing the marathon so I guess there's no harm in some runs like this in the long run for me.

Running (Road) warm up/down 12:26 [3] 2.28 km (5:27 / km) +3m 5:26 / km
shoes: Asics Gel Noosa-Tri11

Totter after the "workout". Thursday evening is apparently 10*800m with a rolling 200m in between but I'm not sure of the pace. I'll probably just sit in again at the front end of the group and go along with whatever pace that goes at.

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