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Training Log Archive: Joshosh

In the 7 days ending Apr 18, 2018:

activity # timemileskm+m
  Running (Road)11 6:33:26 49.78(7:54) 80.11(4:55) 609
  Orienteering ◪1 1:29:04 7.51(11:51) 12.09(7:22) 51919c
  Running (Trails)1 1:37 0.14(11:53) 0.22(7:23) 4
  Total12 8:04:07 57.43(8:26) 92.42(5:14) 113219c
  [1-5]12 8:01:02

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Wednesday Apr 18, 2018 #

7 AM

Running (Road) 34:11 intensity: (14 @0) + (9:58 @1) + (13:08 @2) + (10:51 @3) 6.42 km (5:19 / km) +71m 5:03 / km
ahr:142 max:161 shoes: Asics Gel Noosa Tri-11 (Blue)

Woke up earlyish so decided to head in to work but do a slightly longer route in than usual (only slightly!).

By the end of today I should have my 7.24 (and some, should have ~9hrs on the clock) worked up in flexi for a day off next month, just need to get up to 11.30 which is the max I can carry over to next month for flexi time off.
C • Settling in 2
12 PM

Running (Road) 31:16 intensity: (18 @0) + (37 @1) + (3:38 @2) + (26:07 @3) + (36 @4) 6.8 km (4:36 / km) +44m 4:27 / km
ahr:153 max:164 shoes: Asics Gel Noosa Tri-11 (Blue)

Wore far too many layers! Forgot to pack a tshirt to run in when I left home this morning so ended up with my thermal and sleeveless jacket (looked windy out). It was windy but really warm in the park!
5 PM

Running (Road) 39:54 intensity: (11 @0) + (2:04 @1) + (25:42 @2) + (11:57 @3) 7.34 km (5:26 / km) +74m 5:11 / km
ahr:145 max:162 shoes: Asics Gel Noosa Tri-11 (Blue)

Still cant figure out what this wind is doing! It always seems to be a head wind somehow

Tuesday Apr 17, 2018 #

8 AM

Running (Road) 27:11 intensity: (29 @0) + (7:32 @1) + (19:02 @2) + (8 @3) 5.01 km (5:26 / km) +51m 5:10 / km
ahr:137 max:149 shoes: Asics Gel Noosa Tri-11 (Blue)

Still asleep on the way in I think
12 PM

Running (Road) intervals 53:18 intensity: (12 @0) + (1:02 @1) + (12:08 @2) + (16:40 @3) + (21:48 @4) + (1:28 @5) 12.29 km (4:20 / km) +29m 4:17 / km
ahr:160 max:180 shoes: Asics Gel Noosa Tri-11 (Blue)

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

Very windy out there and only at my back for a tiny section of the loop. All reps were slower than last week when although windy it was nothing compared to today! Was almost brought to a standstill in a few sections. Tempo section was 4seconds slower this week but the heart rate average and max were also lower. Struggling to get up to any bit of a half decent clip for the 1min repeats with the wind.

Legs still carrying some of the weekend in them and the bump on my shin has nearly gone down fully now which is good news.
6 PM

Running (Road) 27:06 intensity: (11 @0) + (6:42 @1) + (19:45 @2) + (28 @3) 5.01 km (5:25 / km) +44m 5:11 / km
ahr:139 max:149

Still trying to add to my flexi clock with 8 days left to add for next month

Monday Apr 16, 2018 #

Note
(rest day)

It's tough being such a superstar

Sunday Apr 15, 2018 #

12 PM

Running (Trails) warm up/down 1:37 intensity: (9 @0) + (1:28 @1) 0.22 km (7:23 / km) +4m 6:42 / km
ahr:119 max:128 shoes: Icebug Spirit6 W OLX

Shameful warm up! Just from the car to the star in a thermal, jersey and jacket

Orienteering ◪ race 1:29:04 intensity: (13 @0) + (8 @1) + (55 @2) + (51:19 @3) + (36:29 @4) 12.09 km (7:22 / km) +519m 6:04 / km
ahr:161 max:177 19c shoes: Icebug Spirit6 W OLX

Leinster League #5 - Carrick Mountain

Decision made this morning to travel to this, looked more likely to go for a jog and watch the race in the park. No real time for breakfast so just stuffed something quick in and out the door to meet the Donaghys. Wet, windy foggy day in Wicklow but it wasnt too bad once you were moving. I probably wore 1 layer too many. Confused by all the rides heading to 5 and missed my junction losing about 1 minute looking at the GPS trace. Small time loss on the start of the long leg when I decided to take the trail as supposed to straight through the fell. Shane had caught up at this stage and we pushed on over the top both taking the same route for the most part. I went low to 12 and got a gap but picked a safe and easy running route which turns out to have been to far around and lost time. Tough climb from 16 back up over near the top to go to 18. Nice time in the forest even if it was pretty green and grotty for the most part

BROWN - Splits

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..

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