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Training Log Archive: Joshosh

In the 7 days ending Jan 28, 2016:

activity # timemileskm+m
  Running (Road)12 4:34:07 31.52(8:42) 50.72(5:24) 274
  Running (Track)2 33:11 5.41(6:08) 8.71(3:49) 4
  Total12 5:07:18 36.93(8:19) 59.44(5:10) 278
  [1-5]12 5:05:39

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FrSaSuMoTuWeTh

Thursday Jan 28, 2016 #

11 AM

Running (Road) 17:45 intensity: (16 @0) + (1:09 @1) + (10:21 @2) + (5:59 @3) 3.41 km (5:13 / km) +12m 5:07 / km
ahr:134 max:151 shoes: Asics Gel Noosa Tri-10

4 PM

Note

parkrun in Tramore Valley park has been CANCELLED because it appears to be too popular.......
C • Waterford Whispers 1
6 PM

Running (Road) 15:04 intensity: (21 @0) + (9 @1) + (6:13 @2) + (8:21 @3) 3.07 km (4:55 / km) +14m 4:48 / km
ahr:137 max:149 shoes: Asics Gel Noosa Tri-10

Running (Road) hills 20:54 intensity: (1 @1) + (9 @2) + (1:31 @3) + (15:36 @4) + (3:37 @5) 4.49 km (4:40 / km) +111m 4:09 / km
ahr:169 max:183 shoes: Asics Gel Noosa Tri-10

Not a good night on the hills, think too long since eating maybe, ate lunch about 13:30 and forgot to bring a snack to my lecture then. Also heavy-ish legs again.

Donie said to go a bit easier tonight since i had 6*300 on the track after, im not sure he meant so slow though....

Running (Road) 2:47 intensity: (1 @2) + (2:40 @3) + (6 @4) 0.52 km (5:21 / km)
ahr:149 max:158 shoes: Asics Gel Noosa Tri-10

Back across to the track

Running (Track) intervals 8:52 intensity: (4:03 @4) + (4:49 @5) 2.32 km (3:49 / km) +3m 3:48 / km
ahr:177 max:187 shoes: Nike Zoom Rival MD8

6*300, 100 recovery

With Gruff for 5 and then alone on the 6th. This felt easier than the hills for some reason.

Mostly in the 48-49 range for each rep which was inside the suggested 51sec

Running (Road) 24:12 intensity: (38 @2) + (23:06 @3) + (28 @4) 4.52 km (5:21 / km) +24m 5:13 / km
ahr:150 max:158 shoes: Asics Gel Noosa Tri-10

Straight home since feeling tired and decided that an extra 3.5km maybe wasnt a good idea......also needed food

Wednesday Jan 27, 2016 #

10 AM

Running (Road) 9:47 intensity: (4 @0) + (50 @1) + (4:41 @2) + (4:12 @3) 1.7 km (5:45 / km) +1m 5:44 / km
ahr:135 max:149 shoes: Asics Gel Noosa Tri-10

In from the petrol station on the south link after fueling up the rental car which riina was bringing back
5 PM

Running (Road) 19:10 intensity: (8 @0) + (46 @1) + (10:07 @2) + (8:09 @3) 3.39 km (5:39 / km) +23m 5:28 / km
ahr:136 max:149 shoes: Asics Gel Noosa Tri-10

Home via tesco Express

Tuesday Jan 26, 2016 #

11 AM

Running (Road) 16:22 intensity: (7 @0) + (14 @1) + (7:01 @2) + (9:00 @3) 3.08 km (5:19 / km) +2m 5:18 / km
ahr:139 max:153 shoes: Asics Gel Noosa Tri-10

Spatial Analysis wooohooo then off to Castleblagh woods for a walk
6 PM

Running (Road) 18:25 intensity: (7 @0) + (16 @1) + (6:53 @2) + (11:09 @3) 3.52 km (5:14 / km) +13m 5:08 / km
ahr:139 max:155 shoes: Asics Gel Noosa Tri-10

Talking with Mick on the lap about the Cloyne 4km race that he tried last weekend

Running (Track) 24:19 intensity: (13 @2) + (1:44 @3) + (10:34 @4) + (11:48 @5) 6.39 km (3:48 / km) +1m 3:48 / km
ahr:174 max:189 shoes: Nike Zoom Rival MD8

2*1000 3*800

With Ben, Brian, Darren, Mick B and Conor. Good paces considering there was a swirling wind and it was raining. The kms we 3:08 and 3:05 and then the 800s were 2:25, 2:27, 2:27 so fairly consistent.

1/4mile splits
1st km - 75sec lapping
2nd km - 74sec lapping
1st 800m - 72.5sec lapping (paced this one, maybe a little fast but a 72.9 and 73.2)
2nd 800m - 73.5sec lapping
3rd 800m - 73.5sec lapping

Tough workout but a good one
7 PM

Running (Road) 23:18 intensity: (9:25 @2) + (13:53 @3) 3.5 km (6:39 / km) +13m 6:32 / km
ahr:138 max:146 shoes: Asics Gel Noosa Tri-10

Slow lap to round off the evening, Calves feeling a small bit tight after the track

Monday Jan 25, 2016 #

1 PM

Running (Road) 19:32 intensity: (7 @0) + (40 @1) + (13:08 @2) + (5:37 @3) 3.68 km (5:19 / km) +5m 5:16 / km
ahr:133 max:156 shoes: Asics Gel Noosa Tri-10

To college via the church to pick up a mass card
4 PM

Running (Road) 17:39 intensity: (2 @0) + (36 @1) + (10:24 @2) + (6:37 @3) 3.31 km (5:20 / km) +21m 5:10 / km
ahr:136 max:148

Home and off to Kinsale for the evening

Sunday Jan 24, 2016 #

Event: Cork Brass Monkey Winter League, Ballymaloe House Estate
 

Note

Evenful weekend:
- 1 call to AA for breakdown help including trip to Kilfenora
- 1 sheeps life saved
- car stuck to the road after being parked over night

Saturday Jan 23, 2016 #

5 PM

Running (Road) 30:07 intensity: (7 @0) + (5:02 @1) + (24:58 @2) 5.33 km (5:39 / km) +3m 5:38 / km
ahr:121 max:134 shoes: Asics Gel Noosa Tri-10

Slow bit of a tootle around Oranmore after a day of being a tourist

Friday Jan 22, 2016 #

9 AM

Running (Road) 21:01 intensity: (13 @0) + (59 @1) + (17:47 @2) + (2:02 @3) 3.79 km (5:33 / km) +9m 5:29 / km
ahr:129 max:145 shoes: Asics Gel Noosa Tri-10

In for a practical lecture on how to use a GPS in the field for recording points......
12 PM

Running (Road) 18:04 intensity: (7 @0) + (30 @1) + (12:24 @2) + (5:03 @3) 3.43 km (5:16 / km) +23m 5:06 / km
ahr:132 max:147 shoes: Asics Gel Noosa Tri-10

Home for our trip out 'Wesht' for the weekend

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