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Training Log: Joshosh

In the last 7 days:

activity # timemileskm+m
  Running (Road)10 7:49:54 47.49(9:54) 76.42(6:09) 623
  Running (Track)1 1:30:21 11.3(8:00) 18.19(4:58) 43
  Total11 9:20:15 58.79(9:32) 94.62(5:55) 666
  [1-5]11 9:12:04
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SuMoTuWeThFrSa

Friday Sep 21 #

9 AM

Running (Road) 29:36 intensity: (28 @0) + (20:53 @1) + (8:15 @2) 5.02 km (5:54 / km) +52m 5:36 / km
ahr:129 max:145 shoes: Asics Gel Noosa Tri-9 (Black)

Big bag on as I’m heading south for the weekend. I’ve my running gear, what more would I need!
4 PM

Running (Road) 23:32 intensity: (45 @0) + (7:27 @1) + (14:44 @2) + (36 @3) 4.56 km (5:10 / km)
ahr:136 max:151 shoes: Asics Gel Noosa Tri-9 (Black)

Managed to fit the few bits I had in work that needed to come with me and strapped my poles to the side of the pack. Nice downhill run through the park, I forgot how easy this way is to run

Thursday Sep 20 #

9 AM

Running (Road) 32:44 intensity: (20 @0) + (24:45 @1) + (7:25 @2) + (14 @3) 5.57 km (5:53 / km) +48m 5:38 / km
ahr:129 max:150 shoes: Asics Gel Noosa Tri-9 (Black)

Trying out the new bluetooth earphones I picked up yesterday after my haircut.
6 PM

Running (Road) 32:47 intensity: (58 @0) + (23:15 @1) + (8:34 @2) 5.89 km (5:34 / km) +44m 5:22 / km
ahr:129 max:147 shoes: Asics Gel Noosa Tri-9 (Black)

Training with Donore Harriers was cancelled tonight because it was raining.....nowhere to leave my bag and after waiting for 30mins with nobody showing I just headed home in a mood. Gonna be a lot of “cancelled” trainings through the winter if some rain is a problem

Wednesday Sep 19 #

8 AM

Running (Road) 30:06 intensity: (27:57 @1) + (2:01 @2) + (8 @3) 5.02 km (6:00 / km) +47m 5:44 / km
ahr:124 max:149 shoes: Asics Gel Noosa Tri-9 (Black)

Bit breezy out there this morning.

Lots of emails in work making us aware of the wind........
4 PM

Running (Road) 29:22 intensity: (34 @0) + (21:03 @1) + (7:45 @2) 5.06 km (5:48 / km) +48m 5:33 / km
ahr:129 max:145 shoes: Asics Gel Noosa Tri-9 (Black)

Nice but if storm damage today. Some new rootstocks for the 3roc map of the park!

Tuesday Sep 18 #

9 AM

Running (Road) 34:30 intensity: (58 @0) + (33:32 @1) 5.26 km (6:34 / km) +51m 6:15 / km
ahr:118 max:132 shoes: Asics Gel Noosa Tri-9 (Black)

More slow lazy jogging.

Saw a cyclist nearly clean out a child in a buggy after he came flying through a red light.......which everyone knows spells danger
6 PM

Running (Track) intervals 1:30:21 intensity: (1:21 @0) + (21:00 @1) + (34:14 @2) + (15:53 @3) + (11:33 @4) + (6:20 @5) 18.19 km (4:58 / km) +43m 4:54 / km
ahr:146 max:186 shoes: Asics Gel Noosa Tri-9 (Black)

10*600m (300m)

6 alone and hard-ish then felt a bit tired from the weekend so knocked back the pace a bit and tailed Ciaran for the next 3 and opened up a bit on the last rep.

Windy out there and perhaps a track etiquette lesson wouldn’t go astray for some of the time younger gang.....almost had blood on my elbows!

No surprise not feeling zippy after last week but feeling good after it.

First time running fast since early August

Monday Sep 17 #

9 AM

Running (Road) 33:10 intensity: (41 @0) + (32:29 @1) 5.01 km (6:37 / km) +51m 6:18 / km
ahr:117 max:128 shoes: Asics Gel Noosa Tri-9 (Black)

Recovery junk miles
5 PM

Running (Road) 32:36 intensity: (1:41 @0) + (30:43 @1) + (12 @2) 5.03 km (6:29 / km) +48m 6:11 / km
ahr:120 max:135 shoes: Asics Gel Noosa Tri-9 (Black)

Keeping the HR nice and low. Same again tomorrow morning.

Sunday Sep 16 #

10 AM

Running (Road) 3:11:31 intensity: (25 @0) + (2:09:11 @1) + (1:01:55 @2) 30.02 km (6:23 / km) +234m 6:08 / km
ahr:132 max:148 shoes: Asics Gel Noosa Tri-9 (Black)

Plan was to take in extra calories and fluids on the run and take it even slower than yesterday. Mentally kind of tough to keep going when there wasnt much to look at but got it done.

Body feels fine after the back to backs, no niggles, no pain, small bit of tiredness but nothing too major. Chinese take out for dinner tonight after a spin to Wicklow with Ciara to get a 99

Easy week ahead until next Saturday with the plan of 2hr30-3hr of hill climbing in Curragh Woods as the last key session to hit pre-Ultra

(backlogging may take some time)

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