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Training Log: Joshosh

In the last 7 days:

activity # timemileskm+m
  XC skiing - Freestyle5 8:07:01 60.25(8:05) 96.97(5:01) 1186
  Running (Trails)2 3:39:09 31.6(6:56) 50.85(4:19) 651
  Total7 11:46:10 91.85(7:41) 147.82(4:47) 1837
  [1-5]7 11:39:57
«
3:39
0:00
SaSuMoTuWeThFr

Friday Feb 15 #

11 AM

XC skiing - Freestyle long 2:33:26 intensity: (5:00 @0) + (12:33 @1) + (56:02 @2) + (1:18:38 @3) + (1:13 @4) 32.88 km (4:40 / km) +406m 4:24 / km
ahr:145 max:167

Ranked #19 currently over 50km in 2019 on the World Rankings list!

Longest and fastest ski to date. 2 loops out in Paloheinä in the wind and 2 tumbles, learning about the dangers of grit......lesson learned.

Thursday Feb 14 #

11 AM

XC skiing - Freestyle 1:09:07 intensity: (39 @0) + (2:31 @1) + (32:47 @2) + (32:07 @3) + (1:03 @4) 14.71 km (4:42 / km) +192m 4:25 / km
ahr:147 max:171

3 of the big laps in Keskuspuisto. My fastest ski to date.....although it is still pretty slow :) managed no falls again. Temperature is above 0 so the snow surface is a bit slushier today.

Wonder when the selection races for the Irish Ski-WOC team are........ :-D

Wednesday Feb 13 #

11 AM

XC skiing - Freestyle 1:02:05 intensity: (20 @0) + (10:10 @1) + (25:33 @2) + (23:52 @3) + (2:10 @4) 11.65 km (5:20 / km) +139m 5:02 / km
ahr:145 max:173

Ski on the fresh snowfall around Keskuspuisto. I was the first on lots of the tracks. No falls today which is the first time in a long time!

Tuesday Feb 12 #

11 AM

XC skiing - Freestyle long 2:17:58 [3] 27.52 km (5:01 / km) +348m 4:43 / km
ahr:115 max:163

Headed north towards Paloheinä and did 1 lap....which turned out to be longer than I expected. Tracks were better than yesterday, still not fantastic, but good out at Paloheinä. Still a few fumbles but only once when people could see me

Think this is my longest ski to date

Monday Feb 11 #

11 AM

XC skiing - Freestyle 1:04:25 [3] 10.21 km (6:19 / km) +102m 6:01 / km
ahr:119 max:173

Legs are a bit whacked from Saturday but a shame not to put on the skis and do something. Tracks need some work.....even a terrible skier like me knows they’re not in a good way!

Sunday Feb 10 #

Note
(rest day)

Saturday Feb 9 #

9 AM

Running (Trails) warm up/down 5:52 intensity: (14 @0) + (4:57 @1) + (41 @2) 0.85 km (6:54 / km)
ahr:128 max:138 shoes: Asics Gel-Noosa FF 2 (Pink)

Warm up and course check with zacosh
10 AM

Running (Trails) race 3:33:17 intensity: (22 @1) + (24 @2) + (58:18 @3) + (2:25:23 @4) + (8:50 @5) 50.0 km (4:16 / km) +651m 4:00 / km
ahr:166 max:188 shoes: Asics Gel-Noosa FF 2 (Pink)

National 50km Championships - Donadea Forest Park (very unhappy Garmin)

3:33:17
9th place

Splits: 20:35, 20:42, 20:45, 20:30, 20:49, 20:43, 20:53, 21:15, 22:34, 24:30
Marathon Split: 2:56 and change

I dont remember much of the race but it might come back to me in the next few days.

Started off well and felt like I was moving ok but with not that much effort so kept ticking over and getting water and fuel from my crew (Mum, Dad and Zac) on each lap. After the first few laps I was inside the top 10 and still feeling ok. It went like this to about 35/40km. With 15km to go I really started to feel the pinch and things started to tighten up but Zac kitted out and jumped in for the first 1/3 and last 1/3 of the loop to keep me company, he did this for the next 2 laps too. Dad was out on the course too offering support and fuel. GPS had a meltdown and clearly miscalculated the distance and really messed up the lap splits so I knew I was slowing but had no idea by how much. Annoying it doesnt say 50km or even particularly near it but I did do all my laps! Checked my watch near the marathon distance and it was, from what i remember, 2:56 and change. I'm counting this as my first sub3 marathon. Really struggled on the last lap. Everything felt really difficult and the little hills from the first laps felt like mountains. Kept moving forward even if it was slow and ugly. Real feeling of relief to see that finish line for the last time.

Target time was 3:44:59 which is 4:30min/km and I ran ~12minutes inside of this and at 4:15min/km. Now that I know what the pinch at end feels like I can for sure learn a few things for the next stupid challenge I decide to take on.

1st December 2018 - 5km PB
9th February 2019 - 50km PB

Results

More than just a sprint specialist :-D
6 PM

Note

No DBN on the Curragh for me tonight.....

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