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Training Log Archive: Joshosh

In the 7 days ending Mar 24, 2018:

activity # timemileskm+m
  Running (Road)15 6:05:08 40.91(8:55) 65.84(5:33) 678
  Running (Grass)3 2:05:53 15.77(7:59) 25.38(4:58) 145
  Running (Trails)1 52:44 4.36(12:06) 7.01(7:31) 369
  Orienteering ◪1 20:10 2.7(7:28) 4.35(4:38) 16920 /20c100%
  Total18 9:23:55 63.75(8:51) 102.59(5:30) 136120 /20c100%
  [1-5]18 9:21:06

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SuMoTuWeThFrSa

Saturday Mar 24, 2018 #

9 AM

Running (Road) warm up/down 12:03 intensity: (6 @0) + (3:14 @1) + (4:54 @2) + (3:49 @3) 2.04 km (5:55 / km) +26m 5:33 / km
ahr:141 max:155 shoes: Asics Gel Noosa Tri-11 (Blue)

Just a glass of water this morning about 8:30 and then ready to go. Gentle warm up jog around some of the course

Running (Road) 5:06 intensity: (4 @0) + (1:54 @1) + (3:08 @2) 0.83 km (6:10 / km) +18m 5:33 / km
ahr:135 max:146 shoes: Asics Gel Noosa Tri-11 (Blue)

Start delayed so did a short jog after standing around for a while. Apparently traffic was terrible so volunteers were delayed in arriving

Running (Road) race 17:46 intensity: (19 @1) + (4 @2) + (41 @3) + (7:52 @4) + (8:50 @5) 5.0 km (3:33 / km) +51m 3:23 / km
ahr:175 max:186 shoes: Asics Gel Noosa Tri-11 (Blue)

Waterstown parkrun

First time doing this course or exploring the park even. Nice area, hilly though. Had a lonely run on the front. There was another guy who looked speedy about but he didnt come with me at the start and from there the gap only grew. Felt like a reasonably ok at the end, no need to sprint to the finish, but good to get the heart rate up.

Results say I was 17:32 and that 2nd place was 15sec behind......neither is right!
10 AM

Running (Road) 25:13 intensity: (16 @0) + (5:14 @1) + (13:13 @2) + (6:30 @3) 4.19 km (6:01 / km) +83m 5:28 / km
ahr:142 max:156 shoes: Asics Gel Noosa Tri-11 (Blue)

Cool down with chats fitted in around the place. Home to put the legs up and then watch the HM from Spain this afternoon

Friday Mar 23, 2018 #

8 AM

Running (Road) 28:34 intensity: (28 @0) + (21:42 @1) + (6:24 @2) 5.03 km (5:41 / km) +51m 5:25 / km
ahr:128 max:143 shoes: Asics Gel Noosa Tri-11 (Blue)

Tired, very tired.
12 PM

Running (Road) 37:11 intensity: (24 @0) + (34 @1) + (9:26 @2) + (26:19 @3) + (28 @4) 8.33 km (4:28 / km) +57m 4:19 / km
ahr:152 max:164 shoes: Asics Gel Noosa Tri-11 (Blue)

Lunch run with John, 5 mile lap from the Survey. He was only going to do 7km but didn't want to look weak!
5 PM

Running (Road) 30:21 intensity: (9 @0) + (7:36 @1) + (19:57 @2) + (2:39 @3) 5.43 km (5:36 / km) +65m 5:17 / km
ahr:139 max:155 shoes: Asics Gel Noosa Tri-11 (Blue)

Back home and a bit in the park out the back.....the 5km tomorrow morning won’t be flat by the looks of it. Will probably go down early enough to check out the course

Thursday Mar 22, 2018 #

9 AM

Running (Road) 27:34 intensity: (10 @0) + (20 @1) + (19:08 @2) + (7:56 @3) 5.03 km (5:29 / km) +51m 5:13 / km
ahr:133 max:144 shoes: Asics Gel Noosa Tri-11 (Blue)

Got an extra bit of sleep and then jogged in. Pay day so got my 2 weeks and the subsidy from Sligo (eventually).

5miles at lunch again
12 PM

Running (Grass) 40:24 intensity: (5 @0) + (8 @1) + (5:47 @2) + (34:24 @3) 8.35 km (4:50 / km) +66m 4:39 / km
ahr:143 max:156 shoes: Asics Gel Noosa Tri-11 (Blue)

Nice blustery lunch run. Similar route to yesterday but turned off Acres and did the towpath loop down towards the Magazine and back and swung right of the pond in the Furry Glen. Good few runners about the park today.
5 PM

Running (Road) 27:54 intensity: (7 @0) + (1:01 @1) + (20:57 @2) + (5:49 @3) 5.16 km (5:25 / km) +52m 5:09 / km
ahr:133 max:147 shoes: Asics Gel Noosa Tri-11 (Blue)

Home after the rain but it was breezy and dull out.

Wednesday Mar 21, 2018 #

8 AM

Running (Road) 27:58 intensity: (7 @0) + (44 @1) + (16:24 @2) + (10:43 @3) 5.04 km (5:33 / km) +51m 5:17 / km
ahr:134 max:148 shoes: Asics Gel Noosa Tri-11 (Blue)

Went to be early enough and woke again before the alarm so decided I might as well get running and be on the clock at work
12 PM

Running (Grass) 41:42 intensity: (7 @0) + (7 @1) + (8:44 @2) + (32:44 @3) 8.65 km (4:49 / km) +71m 4:38 / km
ahr:144 max:155 shoes: Asics Gel Noosa Tri-11 (Blue)

Solo lunch run around the park. Stuck to the grass next to the footpaths where I could. Out the gate, left and around the loop to the Phoenix Park monument, down Acres, Upper Glen road and in around the Furry Glen, up Furze Road and back across Tinkers path. Nice warm day out there
4 PM

Running (Road) 28:00 intensity: (5 @0) + (41 @1) + (13:49 @2) + (13:25 @3) 5.03 km (5:34 / km) +52m 5:17 / km
ahr:138 max:150 shoes: Asics Gel Noosa Tri-11 (Blue)

Start a bit early, finish a bit early! Calves a bit tight but everything else seems in ok shape. Hill reps tomorrow at lunch with OSi gang.....or alone if that scares them off

Tuesday Mar 20, 2018 #

8 AM

Running (Road) 28:29 intensity: (7 @0) + (22 @1) + (20:18 @2) + (7:42 @3) 5.01 km (5:41 / km) +51m 5:24 / km
ahr:134 max:148 shoes: Asics Gel Noosa Tri-11 (Blue)

So after being up since 3am Irish time yesterday to get home I slept like a baby last night and woke up before my alarm this morning, when going to bed had decided to set it for 9 so I'd be in work before 10. Really gentle jog into work with a pack on. Workout at lunch time on the acres
12 PM

Running (Grass) intervals 43:47 intensity: (17 @0) + (46 @1) + (11:46 @2) + (15:21 @3) + (12:39 @4) + (2:58 @5) 8.38 km (5:13 / km) +8m 5:12 / km
ahr:151 max:182 shoes: Nike Zoom Rival MD8

OSi speed work for lunch time, just myself and John this week though. What a cracking day to be out in the park, ground nice and soft and the sun out.....even had to wear sunglasses.

4 * [400m (55sec), 300m (55sec), 200m] - 2min recovery between sets.

Set 1 - 70.9, 53.4, 32.5 (2:36.8)
Set 2 - 66.3, 52.2, 31.6 (2:30.1)
Set 3 - 70.3, 51.4, 33.4 (2:35.1)
Set 4 - 67.4, 51.8, 33.5 (2:32.7)

Some took the sticks we had put in the ground to mark out every 100m during Set 3......why would you nab a stick stuck in the ground?!

Good workout even if the legs are not fully recovered from the weekend, but the times were good. 400s are faster running towards the acres road end this week as with last week, maybe slight hill? wind? And cut the recovery between reps by 5sec.
5 PM

Running (Road) 27:28 intensity: (11 @0) + (42 @1) + (14:47 @2) + (11:48 @3) 5.08 km (5:24 / km) +44m 5:11 / km
ahr:137 max:151 shoes: Asics Gel Noosa Tri-11 (Blue)

Home via Aldi, passed my boss out for a walk in the village on the way home....

Monday Mar 19, 2018 #

Note
(rest day)

Up before 4am Norwegian time to get back to Dublin via Oslo and Stockholm, tight enough connections. Spent the evening unpacking, eating and watching Levison Wood walking the Himalayas with Ciara........as in watched it with house mate Ciara rather than she was getting stuck in herself!

Sunday Mar 18, 2018 #

10 AM

Running (Road) warm up/down 28:44 intensity: (5 @0) + (13:29 @1) + (11:35 @2) + (3:35 @3) 2.93 km (9:48 / km) +24m 9:25 / km
ahr:121 max:145 shoes: Asics Gel Noosa Tri-11 (Blue)

Gentle warm up before the final. Legs feeling like they are lacking zip......but we knew that!
11 AM

Orienteering ◪ race 20:10 intensity: (13 @2) + (37 @3) + (15:47 @4) + (3:33 @5) 4.35 km (4:38 / km) +169m 3:53 / km
ahr:172 max:183 spiked:20/20c shoes: Asics Gel Noosa Tri-11 (Blue)

Mass Start Results
Mass Start Splits
Mass Start Map
SPAS Analysis Mass Start

Organisers had good music for the finish arena on all days too, well good is maybe not the word but it got a thumbs up from me :D

Running (Road) warm up/down 10:01 intensity: (5 @1) + (9:56 @2) 1.14 km (8:45 / km) +1m 8:42 / km
ahr:129 max:138 shoes: Asics Gel Noosa Tri-11 (Blue)

Very slow cool down before watching the top guys race
1 PM

Running (Road) 1:28 intensity: (16 @1) + (1:12 @2) 0.28 km (5:19 / km)
ahr:123 max:130 shoes: Asics Gel Noosa Tri-11 (Blue)

Jog to the other hotel to meet Øystein and Chris to go for a recovery run up the hill

Running (Trails) 52:44 intensity: (1 @0) + (25 @1) + (18:18 @2) + (29:41 @3) + (4:19 @4) 7.01 km (7:31 / km) +369m 5:57 / km
ahr:144 max:163

No Stoltzen this year, we were told it was really icy up there plus Chris and Øystein had to make flights this afternoon so we just went up to the top of the hill on some very slidey trails and then back down. Nice way to spend an afternoon!
2 PM

Running (Road) 1:18 intensity: (15 @2) + (1:03 @3) 0.29 km (4:30 / km)
ahr:146 max:153 shoes: Asics Gel Noosa Tri-11 (Blue)

And back again to get a shower, change, forage for some food and then get sorted for my 7am flight. Bergen -> Oslo -> Stockholm -> Dublin.

I think it has to be put down as a successful camp. Yep I'm off the pace by a good bit but there was nothing to suggest I shouldnt have been so that hasnt come as a shock. The main point was to come and do some learning in a relatively low pressure environment for my sprint technique.........and why not spend a weekend in a beautiful part of the world when you can?!

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