Training Log Archive: JoshoshIn the 1 days ending Mar 13, 2018:
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Tuesday Mar 13, 2018 #
8 AM
Running (Road) 23:07 5.02 km (4:36 / km) +51m 4:23 / km
ahr:151 max:182 shoes: Asics Gel Noosa Tri-11 (Blue)
T-shirt weather this morning. Pushed on for the Deer uphill Strava section and got the CR by 1 second, 19 seconds faster than my previous best.
Hopefully an OSi run at lunch break
Hopefully an OSi run at lunch break
12 PM
Running (Grass) warm up/down 11:17 2.03 km (5:34 / km)
ahr:141 max:148 shoes: Asics Gel Noosa Tri-11 (Blue)
Jog with Bryan, Donal and John over to the 15 acres and marking out the split points on the XC course
Running (Grass) intervals 24:34 4.7 km (5:14 / km) +7m 5:11 / km
ahr:165 max:183 shoes: Nike Zoom Rival MD8
OSi speed work for lunch time.
4 * [400m (1min), 300m (1min), 200m] - 2min recovery between sets.
Set 1 - 69.5, 50.9, 33.2 (2:33.6)
Set 2 - 68.3, 53.5, 32.5 (2:34.3)
Set 3 - 73.2, 53.2, 35.1 (2:41.5)
Set 4 - 69.8, 53.9, 34.1 (2:37.8)
Not the best pacing but got it done. Tough solo session with a bit of a breeze out there. Got lactic snipered on the 400m rep in set 3 and also on the 200m for that set.
Got them good mood feels after the first speed work of the season:
4 * [400m (1min), 300m (1min), 200m] - 2min recovery between sets.
Set 1 - 69.5, 50.9, 33.2 (2:33.6)
Set 2 - 68.3, 53.5, 32.5 (2:34.3)
Set 3 - 73.2, 53.2, 35.1 (2:41.5)
Set 4 - 69.8, 53.9, 34.1 (2:37.8)
Not the best pacing but got it done. Tough solo session with a bit of a breeze out there. Got lactic snipered on the 400m rep in set 3 and also on the 200m for that set.
Got them good mood feels after the first speed work of the season:
make funny GIFs like this at MakeaGif
1 PM
Running (Grass) warm up/down 8:59 1.29 km (6:59 / km) +5m 6:51 / km
ahr:145 max:150 shoes: Asics Gel Noosa Tri-11 (Blue)
Slow totter back to the desk trying to get Donal to (a) set up Strava (b) join the OSi running group we have on there.
4 PM
Running (Road) 26:09 [3] 5.03 km (5:12 / km)
shoes: Asics Gel Noosa Tri-11 (Blue)
Home a bit early from work, because why not! Then some eating, some washing clothes, some packing
5 PM
Running (Road) 25:19 5.01 km (5:03 / km) +44m 4:50 / km
ahr:148 max:156 shoes: Asics Gel Noosa Tri-11 (Blue)