Training Log Archive: JoshoshIn the 7 days ending May 7, 2019:
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| We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||
Tuesday May 7, 2019 #
Running (Road) 30:52 5.51 km (5:36 / km) +38m 5:25 / km
ahr:128 max:141 rhr:62 slept:8.2 shoes: Asics Gel Noosa FF 2 Pink (Apr
Running (Grass) 1:47:18 20.12 km (5:20 / km) +94m 5:13 / km
ahr:132 max:152 shoes: Asics Gel Noosa FF 2 Pink (Apr
Monday May 6, 2019 #
Running (Trails) 18:13 2.25 km (8:06 / km) +29m 7:36 / km
ahr:124 max:139 rhr:59 slept:7.2 shoes: Icebug Spirit6 W OLX
Orienteering ◪ race 29:04 5.13 km (5:40 / km) +115m 5:06 / km
ahr:161 max:176 13c shoes: Icebug Spirit6 W OLX
After the poor run in the middle distance I was on the CorkO 2nd team taking the anchor leg, can't remember when I last anchored a team.
Conrad lead us out solidly and came back 4:30 down, Cillin consolidated it and handed over to me 4:42 down on the lead and 1:20 behind the 3rd placed team in 5th place. I caught Billy (4th on course) at #2. Lost time being hesitant to #3 and then got caught in the green to #4 and had to just plough through. From then on I saw nobody on the course, knew there was a big gap ahead that I couldnt catch unless there were big big mistakes (since Kev had fresh legs after no long distance). Nice long leg across the map. Lost some time to #8 popping into the green where I thought the indistinct path was but it vanished pretty quick. Maybe +5sec dropped at #10 thinking the control was on the other earthwall. Tidy to the finish but nowhere you could really drop much.
Ran the 2nd fastest last leg (Kev was quicker) and closed the gap to the lead from 4:42 to 4:01 but had to settle for 4th overall. Solid team performance though which was nice and 3 consistent times. 2nd and 3rd swapped places infront of me so we finished 2:26 outside the medals.
Ribs still quite sore today from the fall yesterday with pressure or a deep breath/cough/sneeze
Running (Trails) 9:07 1.25 km (7:18 / km) +15m 6:52 / km
ahr:128 max:143 shoes: Icebug Spirit6 W OLX
Sunday May 5, 2019 #
Running (Road) warm up/down 13:01 2.06 km (6:19 / km) +23m 5:59 / km
ahr:121 max:139 rhr:55 slept:8.75 shoes: Icebug Spirit6 W OLX
Orienteering ◪ race 2:08:15 18.26 km (7:01 / km) +363m 6:23 / km
ahr:161 max:181 30c shoes: Icebug Spirit6 W OLX
Best result of the weekend (that should've been the race on friday) and best result at an IOC 21E Long Distance (from 2013-Present). Slow start in the forest, it was pretty rocky and grotty in there, lost maybe 30sec to #1 getting into the map. As I was coming out of #3 I saw Colm H in the area which was a shock, didn't really expect to see him at all. Safe but maybe played too safe to #4 using the tracks and not going purple line. Happy with my route and the execution of it on the first long leg in the open to #6. Solid through the next few and then going downhill to #11 I got a thorn up through my shoe and into my foot so had to stop on the way to 12 and take off my shoe to try and sort it since I couldnt run it off . Thought I sorted it, didnt so had to do the same leaving #12 (>1min total foot sorting time), ran off and had to go back since I forgot my compass. Shane appeared here and we were together until with Anton until ~19 where they had a gap and I tried to take the straight route to close the gap if possible. Passed the water station to get a Huma Gel into me. Bit hesitant down the hill to #22, slightly distracted by Conrad here. Missed the pit to #24 and had to loop back (~30sec). Okish route back to the forest but going to #27 I got my ankle caught in limestone pavement and rolled it even though it was taped, fell and gave my ribs a decent thump too. Made a mistake near the control too ending up into the green. Safe route to #29 when probably couldve gone straight but I was feeling pretty tired and didn’t want to take a chance. Easy in to the finish from there. Solid but not spectacular, still too much time loss but maybe there is a long distance in me somewhere I just need to find. Getting closer to a good long distance run.....I think.
Impressive work from Shane today, he was shifting when I saw him! CorkO runners were 2, 3, 5 (1st, 2nd, 4th Irish) today.
Running (Road) warm up/down 13:07 1.93 km (6:47 / km) +34m 6:14 / km
ahr:131 max:155 shoes: Icebug Spirit6 W OLX
Saturday May 4, 2019 #
Running (Road) warm up/down 27:46 4.07 km (6:49 / km) +74m 6:15 / km
ahr:125 max:141 rhr:59 slept:7.75 shoes: Asics Gel Noosa FF 2 Pink (Apr
With Zac and then with Jens. Things can only get better after yesterdays mess cant they?!
Orienteering ◪ race 42:58 6.36 km (6:46 / km) +95m 6:17 / km
ahr:163 max:177 22c shoes: Icebug Spirit6 W OLX
With the control descriptions I had figured where #1 was and a good guess of #2 (+15sec, off line) and #3. At 4 I knew through the veg change and hit the drain, did that and no control, extra unmapped drain (+1min). Across to #6 looking at my GPS I was within 15-20m of the control and didnt see it, couldnt figure it out quickly enough (+2:10). Picked the straight route to #11 and executed it quite well, couldnt find an easy and fast route around the hills. Miss in the green on #12 (+1min) and hit the track in the wrong place to #17 (+45sec).
Another scrappy day losing >5mins, a cleaner run and I would've been just off the pace of the top 3.......
Running (Trails) 5:38 0.57 km (9:49 / km)
ahr:125 max:144 shoes: Icebug Acceleritas 5 RB9X
Scrappy day at the office, binning stupid time again and sliding down the results. Back to the car with dad and Zac and then back to Donegal.
Friday May 3, 2019 #
Running (Road) warm up/down 22:31 3.57 km (6:18 / km) +23m 6:06 / km
ahr:135 max:152 rhr:57 slept:9.0 shoes: Asics Gel Noosa FF 2 Pink (Apr
Body feels pretty good. Not going to be a typical sprint race. Fingers crossed!
Orienteering ◪ race 11:55 2.53 km (4:43 / km) +14m 4:36 / km
ahr:128 max:145 18c shoes: Icebug Acceleritas 5 RB9X
Not the performance I was hoping for on a day that I needed it.
Not sure of my route to #1 (+5sec), too far around to #3 (+10sec), hesitated to #4 (+ 10sec) in the gardens, to #14 I was happy with my route but obviously executed it really poorly (+15sec), not sure what I was thinking to #15 (+3-5sec) and similar stupidity to #17 (+5sec). So straight away there thats about 45-50sec of mistakes, errors and other general muppetry......52sec behind the winner....
Really disappointing to not perform and to be so far off the pace. My footspeed should be good enough so clearly its the technical side of the game I failed on today.
Lots of work to be done......
Running (Trails) warm up/down 20:26 3.52 km (5:49 / km) +22m 5:38 / km
ahr:137 max:148 shoes: Icebug Acceleritas 5 RB9X
Disappointing evenings work but nobody died. Cooling down on the trails with Conall and Zach and then joined by Cillin and Colm
Thursday May 2, 2019 #
Running (Road) 28:55 5.01 km (5:46 / km) +37m 5:34 / km
ahr:122 max:134 rhr:61 slept:7.75 shoes: Asics Gel Noosa FF 2 Pink (Apr
Running (Road) 27:52 5.01 km (5:34 / km) +54m 5:17 / km
ahr:124 max:138 shoes: Asics Gel Noosa FF 2 Pink (Apr
Wednesday May 1, 2019 #
Running (Road) 28:30 5.48 km (5:12 / km) +37m 5:02 / km
ahr:130 max:144 rhr:57 slept:8.5 shoes: Asics Gel Noosa FF 2 Pink (Apr
Running (Road) 1:12:27 13.2 km (5:29 / km) +65m 5:21 / km
ahr:138 max:159 shoes: Asics Gel Noosa FF 2 Pink (Apr
Running (Road) 54:05 9.92 km (5:27 / km) +48m 5:20 / km
ahr:130 max:155 shoes: Asics Gel Noosa FF 2 Pink (Apr