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Training Log Archive: Joshosh

In the 7 days ending Jan 27:

activity # timemileskm+m
  Running (Grass)5 2:21:55 16.16(8:47) 26.01(5:27) 169
  Running (Road)3 1:21:27 9.61(8:29) 15.46(5:16) 76
  Cycling1 1:10:00 12.43(5:38) 20.0(3:30)
  Orienteering2 1:01:18 6.86(8:56) 11.04(5:33) 19016 /45c35%
  Running (Trails)3 46:45 4.56(10:16) 7.33(6:23) 135
  Total12 6:41:25 49.61(8:05) 79.84(5:02) 57016 /45c35%
  [1-5]12 6:41:07
averages - sleep:7.8 weight:57kg

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SuMoTuWeThFrSa

Saturday Jan 27 #

6 PM

Running (Trails) 5:36 intensity: (37 @2) + (3:54 @3) + (1:05 @4) 0.83 km (6:45 / km) +33m 5:38 / km
ahr:149 max:161 shoes: IceBugs

Short warm up with c.hill for most of it

Orienteering race 31:24 intensity: (9 @2) + (8 @3) + (5:52 @4) + (25:15 @5) *** 5.07 km (6:12 / km) +186m 5:14 / km
ahr:180 max:187 spiked:16/17c shoes: IceBugs

DBN #3 Killiney Hill

Straight forward enough course but missed some routechoices. Didnt even see the trail running through the quarry section and didnt realise there would be so many unmapped steps. Big blunder of >2:45 on the leg to 16, was good for 75% of the leg and then went walk about, had to bail and come back in.

No DBN next weekend as I'm up in Donegal but will make it to the Curragh the weekend after.

Running (Trails) 17:10 intensity: (11 @2) + (9:28 @3) + (7:31 @4) 2.61 km (6:34 / km) +97m 5:32 / km
ahr:157 max:174 shoes: IceBugs

Cool down lap with Conor, c.hill, ndobbs and Josefine. Lots of hill at Killiney Hill.....

Solid view of the city from the top but, well, it's not Cork!

Friday Jan 26 #

Cycling 1:10:00 [3] 20.0 km (3:30 / km)

Resting the shins so just the bike today around the park.

NightO tomorrow and then off to Sligo on Monday for 2 weeks in the OSi office out there.

Thursday Jan 25 #

9 AM

Running (Grass) 27:04 intensity: (4 @0) + (10 @1) + (1:22 @2) + (22:17 @3) + (3:11 @4) 5.07 km (5:20 / km) +44m 5:07 / km
ahr:152 max:161 slept:8.0 weight:57kg shoes: Asics Gel Noosa Tri-11 (Blue)

5 PM

Running (Grass) 27:53 intensity: (1 @0) + (11 @1) + (4:27 @2) + (23:14 @3) 5.01 km (5:34 / km) +16m 5:29 / km
ahr:142 max:156 shoes: Asics Gel Noosa Tri-11 (Blue)

Wednesday Jan 24 #

9 AM

Running (Grass) 30:22 intensity: (4 @0) + (11 @1) + (43 @2) + (17:01 @3) + (12:23 @4) 5.8 km (5:14 / km) +48m 5:02 / km
ahr:155 max:166 slept:8.0 weight:58kg shoes: Asics Gel Noosa Tri-11 (Blue)

Tried to get in the side gate for a change.....side gate is locked......
5 PM

Running (Road) 27:49 intensity: (8 @1) + (3:33 @2) + (23:46 @3) + (22 @4) 5.04 km (5:31 / km) +17m 5:26 / km
ahr:145 max:159 shoes: Asics Gel Noosa Tri-11 (Blue)

Home slowly minding the shins. Gonna just monitor them for a few days until they're back being happy.

Starting to put plans in place to get to BSC as well in March

Tuesday Jan 23 #

9 AM

Running (Grass) 27:54 intensity: (1 @0) + (25 @1) + (59 @2) + (23:32 @3) + (2:57 @4) 5.05 km (5:31 / km) +44m 5:18 / km
ahr:152 max:160 slept:8.0 weight:56kg shoes: Asics Gel Noosa Tri-11 (Blue)

Again heavy legs and strong enough cross wind. Shins a bit sore so stuck to the grass
5 PM

Running (Grass) 28:42 intensity: (3 @0) + (26 @1) + (8:11 @2) + (20:02 @3) 5.08 km (5:39 / km) +17m 5:33 / km
ahr:140 max:154 shoes: Asics Gel Noosa Tri-11 (Blue)

Lazy saunter back down through the park in the dark. Just kind of shuffled along with no real rush to get anywhere

Monday Jan 22 #

9 AM

Running (Road) 26:23 intensity: (5 @0) + (14 @1) + (1:45 @2) + (17:12 @3) + (7:07 @4) 5.07 km (5:12 / km) +44m 4:59 / km
ahr:152 max:163 slept:7.0 weight:57kg shoes: Asics Gel Noosa Tri-11 (Blue)

Sore quads this morning so a bit of a shuffle. Started at 10 since I stayed up late watching the NFL.
1 PM

Note

Lift sorted to and from the DBN next weekend with CD, the joys of working in a department with an orienteer..
5 PM

Running (Road) 27:15 intensity: (17 @1) + (3:48 @2) + (22:57 @3) + (13 @4) 5.35 km (5:05 / km) +15m 5:01 / km
ahr:145 max:158 shoes: Asics Gel Noosa Tri-11 (Blue)

Got a bit more of Cavan done

Sunday Jan 21 #

11 AM

Running (Trails) warm up/down 10:48 intensity: (16 @1) + (1:05 @2) + (8:32 @3) + (55 @4) 1.78 km (6:04 / km) +2m 6:02 / km
ahr:149 max:161 shoes: IceBugs

Gentle totter of a warm up and having a bit of a natter with Tim O'D.

Orienteering race 29:54 intensity: (7 @1) + (7 @2) + (8 @3) + (6:30 @4) + (23:02 @5) 5.97 km (5:00 / km) +4m 4:59 / km
ahr:179 max:187 28c shoes: IceBugs

BOC event in Ballymaloe planned by Dermot O'S on the 1:4000 map but it was certainly not a sprint! Good use of the area but quite soft under foot, especially when crossing the golf course. Solid enough turn out for a wet east cork morning.
12 PM

Running (Trails) warm up/down 13:11 intensity: (10 @1) + (49 @2) + (12:05 @3) + (7 @4) 2.11 km (6:15 / km) +3m 6:12 / km
ahr:148 max:158 shoes: IceBugs

Cool down in the rain chatting to Agris and then a short natter with Jens after before rushing home for the rugby.....to find out it was delayed

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