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Training Log Archive: Joshosh

In the 7 days ending Mar 12, 2018:

activity # timemileskm+m
  Running (Road)14 6:46:26 46.3(8:47) 74.5(5:27) 6004 /4c100%
  Orienteering ◪3 1:47:32 12.83(8:23) 20.64(5:13) 13620 /20c100%
  Running (Grass)3 1:06:50 7.66(8:44) 12.32(5:25) 78
  Running (Trails)1 37:55 4.36(8:42) 7.02(5:24) 58
  Running (Terrain)1 11:16 0.78(14:25) 1.26(8:58) 27
  Total22 10:29:59 71.92(8:46) 115.74(5:27) 89924 /24c100%
  [1-5]22 10:28:29

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Monday Mar 12, 2018 #

9 AM

Running (Road) 26:07 intensity: (9 @0) + (14 @1) + (7:19 @2) + (13:57 @3) + (4:28 @4) 5.03 km (5:12 / km) +53m 4:56 / km
ahr:148 max:177 shoes: Asics Gel Noosa Tri-11 (Blue)

Got my blog post for the Juniors sorted yesterday evening after the Spurs match, lots of nerdy route analysis for them to learn from. Pushed on a bit more than usual this morning mainly on the Deer uphill Strava section, new PB even with a backpack on.

3 weeks of good mileage in a row (94km, 104km, 150km) so now an easy week rounded out with the Sprint Camp in Bergen
C • Bergen 3
5 PM

Running (Road) 23:41 intensity: (1 @0) + (7 @1) + (43 @2) + (7:09 @3) + (11:53 @4) + (3:48 @5) 5.43 km (4:22 / km) +53m 4:10 / km
ahr:162 max:183 shoes: Asics Gel Noosa Tri-11 (Blue)

Bit of an blah mood in the afternoon of work so needed a blow out, decided to do a 5km progression and then totter the last bit. 3rd best time on a Strava segment and a 10th as well.

Sunday Mar 11, 2018 #

Note
(rest day)

Rest day and spending it eating, watching sport and writing a report on yesterdays training sessions for the blog.

Saturday Mar 10, 2018 #

9 AM

Running (Road) 29:28 intensity: (6 @1) + (2:32 @2) + (24:59 @3) + (1:51 @4) 5.16 km (5:42 / km) +50m 5:27 / km
ahr:146 max:163 spiked:4/4c shoes: Asics Gel Noosa Tri-11 (Blue)

In to the park with a heavy pack and checking a few controls and hanging another one.
10 AM

Orienteering ◪ 11:11 intensity: (30 @1) + (3:21 @2) + (7:20 @3) 1.69 km (6:37 / km) +20m 6:15 / km
ahr:140 max:154 spiked:4/4c shoes: Asics Gel Noosa Tri-11 (Blue)

Hanging the last 4 tapes for the training before the Juniors arrived
11 AM

Running (Terrain) 11:16 intensity: (56 @1) + (5:58 @2) + (3:43 @3) + (39 @4) 1.26 km (8:58 / km) +27m 8:06 / km
ahr:136 max:159 shoes: Asics Gel Noosa Tri-11 (Blue)

Checking the course with some of the Juniors.....and Jens.....helping them spot good lines across the slope
12 PM

Running (Road) 7:31 intensity: (9 @0) + (18 @1) + (2:31 @2) + (4:33 @3) 1.14 km (6:36 / km) +20m 6:03 / km
ahr:139 max:157 shoes: Asics Gel Noosa Tri-11 (Blue)

Bit of a jog, bit of shouting and motivating

Running (Road) 14:31 intensity: (1 @0) + (6 @1) + (3:38 @2) + (10:46 @3) 2.22 km (6:33 / km) +25m 6:12 / km
ahr:142 max:156 shoes: Asics Gel Noosa Tri-11 (Blue)

Another short jog this time with Josefine while the Juniors enjoyed the suffering
1 PM

Running (Grass) 11:00 intensity: (15 @1) + (2:36 @2) + (8:09 @3) 1.79 km (6:09 / km) +18m 5:51 / km
ahr:139 max:147 shoes: Asics Gel Noosa Tri-11 (Blue)

With Jens from Knockmaroon gate to Farmleigh house for the presentation
2 PM

Running (Grass) 12:53 intensity: (5 @1) + (1:11 @2) + (10:43 @3) + (54 @4) 2.5 km (5:09 / km) +13m 5:01 / km
ahr:148 max:161 shoes: Asics Gel Noosa Tri-11 (Blue)

Back from Farmleigh to do the training, via Ruth’s car to grab the maps
3 PM

Orienteering ◪ tempo 53:50 intensity: (6 @1) + (7 @2) + (1:00 @3) + (52:37 @4) 11.32 km (4:45 / km) +82m 4:35 / km
ahr:170 max:176 shoes: Asics Gel Noosa Tri-11 (Blue)

IJS training session, wore to many layers and was sweating like mad. Good fun and everyone seemed to enjoy it, even if all the Juniors looked wrecked at the finish! I think that’s the sign of a job well done.
4 PM

Running (Road) 30:39 intensity: (5 @1) + (3:23 @2) + (24:42 @3) + (2:29 @4) 5.07 km (6:02 / km) +43m 5:48 / km
ahr:149 max:160 shoes: Asics Gel Noosa Tri-11 (Blue)

Home slowly, tired. Stopped a few times for stuffing jellies in to keep me rolling. Few laps around the estate to get over the 150km for the week so I didn’t have to go out again later and make it up
7 PM

Note

My biggest running week ever and no niggles just some fatigue

Friday Mar 9, 2018 #

8 AM

Running (Road) 28:01 intensity: (10 @0) + (12 @1) + (14:54 @2) + (12:45 @3) 5.06 km (5:32 / km) +40m 5:19 / km
ahr:138 max:150 shoes: Asics Gel Noosa Tri-11 (Blue)

Morning shuffle. Going hanging tapes in the park at lunch break for tomorrows training session with the IJS
12 PM

Orienteering ◪ 42:31 intensity: (6 @0) + (3:06 @1) + (16:28 @2) + (22:51 @3) ** 7.63 km (5:34 / km) +34m 5:27 / km
ahr:136 max:151 spiked:16/16c shoes: Asics Gel Noosa Tri-11 (Blue)

Using my lunch break to go hang the tapes for the IJS training tomorrow in the park. Should be some testing exercises for them
4 PM

Running (Road) 30:09 intensity: (5 @0) + (8 @1) + (7:39 @2) + (22:17 @3) 5.47 km (5:31 / km) +42m 5:19 / km
ahr:142 max:156 shoes: Asics Gel Noosa Tri-11 (Blue)

Got through a new PB of 20 embankments/barrows/ringforts for the day. Back into the park again in the morning to "coach" and heckle......or I believe 'motivate' is the word....the juniors on the TT

Thursday Mar 8, 2018 #

8 AM

Running (Road) 28:30 intensity: (7 @0) + (20 @1) + (14:42 @2) + (13:21 @3) 5.01 km (5:41 / km) +40m 5:28 / km
ahr:137 max:151 shoes: Asics Gel Noosa Tri-11 (Blue)

A sorrowful run in mourning Spurs' loss last night :(

Thinking 4miles on the grass at lunch, no OSi runners going out today apart from myself
12 PM

Running (Trails) 37:55 intensity: (2 @0) + (15 @1) + (1:46 @2) + (34:13 @3) + (1:39 @4) 7.02 km (5:24 / km) +58m 5:11 / km
ahr:150 max:161 shoes: Asics Gel Noosa Tri-11 (Blue)

Lunch run all by my lonesome. Furry Glen is a not in terrible nick for the weekend, it's not gonna be course record times (I hope!) or Junior record times but might not be as bad as it looked it could be last weekend.

Nice big portion of chilli con carne for the apres run refuel
5 PM

Running (Road) 32:08 intensity: (4 @0) + (15 @1) + (9:04 @2) + (22:45 @3) 5.6 km (5:44 / km) +44m 5:31 / km
ahr:141 max:150 shoes: Asics Gel Noosa Tri-11 (Blue)

Via aldi to pick up milk! I feel an Eddie the Eagle quote coming on!

Wednesday Mar 7, 2018 #

8 AM

Running (Road) 27:55 intensity: (9 @0) + (16 @1) + (17:44 @2) + (8:12 @3) + (1:34 @4) 5.01 km (5:34 / km) +41m 5:21 / km
ahr:136 max:164 shoes: Asics Gel Noosa Tri-11 (Blue)

Shuffle in with the backpack on. Put in some effort for the Deer uphill strava section. Got the blood pumping a bit quicker.


Hopeful of 5miles again at lunch but on the grass with CD.
12 PM

Running (Grass) 42:57 intensity: (9 @0) + (41 @1) + (15:47 @2) + (26:20 @3) 8.03 km (5:21 / km) +47m 5:12 / km
ahr:139 max:149 shoes: Asics Gel Noosa Tri-11 (Blue)

The Wednesday 5mile grass lap with CD. Out the back of the Survey, Furry Glen, 15 acres and then the trails outside the North Road. Nice chat and fun in the muck with all the melt water
5 PM

Running (Road) 31:17 intensity: (20 @1) + (4:23 @2) + (26:34 @3) 5.64 km (5:33 / km) +41m 5:21 / km
ahr:142 max:155 shoes: Asics Gel Noosa Tri-11 (Blue)

Shuffle home via Aldi to get some stuff for dinner and settle for the Spurs match v Juve.

Tuesday Mar 6, 2018 #

8 AM

Running (Road) 27:48 intensity: (8 @0) + (19 @1) + (14:37 @2) + (12:16 @3) + (28 @4) 5.05 km (5:30 / km) +42m 5:17 / km
ahr:139 max:159 shoes: Asics Gel Noosa Tri-11 (Blue)

Struggling a bit with the whole getting up and out the door thing at the moment. Less slushy than yesterday but some big puddles. The Furry Glen is showing a decent melt for the IJS on the weekend, but it's gonna be slippy
12 PM

Running (Road) 39:39 intensity: (6 @0) + (9 @1) + (1:41 @2) + (36:29 @3) + (1:14 @4) 8.16 km (4:51 / km) +23m 4:47 / km
ahr:147 max:162 shoes: Asics Gel Noosa Tri-11 (Blue)

5 miles for lunch break. John came along to do a 5km lap so I went the Upper Glen Road and Furry Glen loop alone with a short stop to look at some squirrels in the snow.

No yoga class tomorrow either as the instructor hurt her back.........
5 PM

Running (Road) 29:02 intensity: (4 @0) + (20 @1) + (7:28 @2) + (21:10 @3) 5.45 km (5:20 / km) +43m 5:08 / km
ahr:142 max:154 shoes: Asics Gel Noosa Tri-11 (Blue)

Zoned out on the saunter home. Starting to feel a bit tired in the legs.

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