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Training Log Archive: Joshosh

In the 7 days ending Apr 14, 2018:

activity # timemileskm+m
  Running (Road)12 7:02:18 53.86(7:50) 86.68(4:52) 768
  Total12 7:02:18 53.86(7:50) 86.68(4:52) 768
  [1-5]12 6:58:47

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SuMoTuWeThFrSa

Saturday Apr 14, 2018 #

9 AM

Running (Road) warm up/down 12:51 intensity: (7 @0) + (1:07 @1) + (8:38 @2) + (2:59 @3) 2.23 km (5:46 / km) +28m 5:25 / km
ahr:143 max:158 shoes: Asics Gel Noosa Tri-11 (Blue)

Gentle warm up towards the start

Running (Road) race 17:02 intensity: (10 @1) + (16 @2) + (21 @3) + (4:34 @4) + (11:41 @5) 5.0 km (3:24 / km) +51m 3:14 / km
ahr:179 max:189 shoes: Asics Gel Noosa Tri-11 (Blue)

Waterstown parkrun

Bit of racing today with 4 other guys who looked like runners on the start line. I went off and they all came with so knew we were going to have some fun unlike a few weeks ago which was a TT. Took the lead and just never left anyone else come past and kept the pace honest. Previous parkrun pb was in Tramore Valley Park (17:07) but that had less climb. Didnt realise I was close to dipping under 17min until I got to the finish line, maybe the next time. Perfect 10/10 for parkruns. Every km split this week was faster than the previous parkrun.

Again body reacted fine to no breakfast, I guess because all my runs to work have no fuel in the belly either.

Running (Road) 22:34 intensity: (2:11 @1) + (18:45 @2) + (1:38 @3) 3.7 km (6:06 / km) +57m 5:40 / km
ahr:142 max:154 shoes: Asics Gel Noosa Tri-11 (Blue)

Cool down lap with some of the guys and then home for breakfast. I have my weekend cereal to look forward to and some melon too.......the big city is changing me!

Friday Apr 13, 2018 #

8 AM

Running (Road) 27:05 intensity: (19 @0) + (13:36 @1) + (12:37 @2) + (33 @3) 5.01 km (5:24 / km) +51m 5:08 / km
ahr:135 max:152 shoes: Asics Gel Noosa Tri-11 (Blue)

Tired legs this morning

Thursday Apr 12, 2018 #

8 AM

Running (Road) 26:27 intensity: (16 @0) + (7:24 @1) + (16:24 @2) + (2:23 @3) 5.03 km (5:15 / km) +52m 5:00 / km
ahr:139 max:152 shoes: Asics Gel Noosa Tri-11 (Blue)

Misty morning in the park. Running with extra in the backpack (milk, porridge oats, blueberries, diluted juice, cereal bars, a whole melon). Lunch time workout on Chesterfield so hopefully the mist will lift.
12 PM

Running (Road) intervals 48:20 intensity: (10 @0) + (1:04 @1) + (10:25 @2) + (18:24 @3) + (9:21 @4) + (8:56 @5) 11.23 km (4:18 / km) +13m 4:17 / km
ahr:160 max:184 shoes: Asics Gel Noosa Tri-11 (Blue)

5*1km (1min recovery)

Solo Lunch workout. They have closed off Furze road for the 10km on Sunday so I had no issues with any traffic, in fact there was a man with High-Vis stopping it. Kept the form for the first four and tried to move on a bit for the last one. Windy and wet out there again. 3:22min/km (*3), 3:21, 3:12

Bit of a loop on the short grass of the Acres on the way back to the office.
6 PM

Running (Road) 26:11 intensity: (16 @0) + (7:16 @1) + (18:39 @2) 5.02 km (5:13 / km) +45m 4:59 / km
ahr:137 max:147 shoes: Asics Gel Noosa Tri-11 (Blue)

Legs a bit heavy from earlier..

Wednesday Apr 11, 2018 #

8 AM

Running (Road) 28:14 intensity: (18 @0) + (10:35 @1) + (14:30 @2) + (2:51 @3) 5.31 km (5:19 / km) +61m 5:02 / km
ahr:138 max:159 shoes: Asics Gel Noosa Tri-11 (Blue)

Still asleep most of the way in, not the best nights sleep
6 PM

Running (Road) 35:04 intensity: (16 @0) + (2:02 @1) + (15:52 @2) + (16:54 @3) 7.43 km (4:43 / km) +114m 4:23 / km
ahr:148 max:163

Found another short sharp climb on the route home

Tuesday Apr 10, 2018 #

9 AM

Running (Road) 30:14 intensity: (19 @0) + (7:05 @1) + (20:45 @2) + (2:05 @3) 5.74 km (5:16 / km) +60m 5:00 / km
ahr:140 max:151 shoes: Asics Gel Noosa Tri-11 (Blue)

Avoided the worst of the rain
12 PM

Running (Road) intervals 58:39 intensity: (11 @0) + (4:30 @1) + (9:05 @2) + (21:52 @3) + (14:33 @4) + (8:28 @5) 13.02 km (4:30 / km) +29m 4:27 / km
ahr:158 max:184 shoes: Asics Gel Noosa Tri-11 (Blue)

5*1min(1min), 3km, 5*1min(1min)

All alone (if you exclude deer getting in the way) in the wind and rain. Set it up on the watch last night but made a mistake putting 1min inbetween the first section and 2nd section so had 2 min jog before the tempo run.

Good spread of colours on the graphs!
6 PM

Running (Road) 33:28 intensity: (9 @0) + (2:23 @1) + (26:31 @2) + (4:25 @3) 6.42 km (5:13 / km) +73m 4:56 / km
ahr:141 max:161

Home via Aldi since I had a hankering for quiche!

Monday Apr 9, 2018 #

9 AM

Running (Road) 27:20 intensity: (1:03 @0) + (8:01 @1) + (7:18 @2) + (9:08 @3) + (1:50 @4) 5.3 km (5:09 / km) +62m 4:52 / km
ahr:144 max:170 shoes: Asics Gel Noosa Tri-11 (Blue)

Slightly different route this morning going up Knockmarroon Hill, nice steep climb with a backpack on.
6 PM

Running (Road) 28:49 intensity: (7 @0) + (37 @1) + (6:17 @2) + (19:40 @3) + (2:08 @4) 6.22 km (4:38 / km) +73m 4:23 / km
ahr:153 max:171 shoes: Asics Gel Noosa Tri-11 (Blue)

Sickness feels pretty much gone. Felt in a good happy mood after the last few days despite being sick. Thermal was a bad choice when its 11degrees outside but on the plus side I found a nice little extension to my evening run home which adds a bit of climbing

Starting to sort stuff out for Jukola Viesti in Hollola

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