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Training Log Archive: Joshosh

In the 7 days ending Apr 21, 2018:

activity # timemileskm+m
  Running (Road)12 6:27:48 47.36(8:11) 76.22(5:05) 570
  Orienteering ◪2 1:57:07 12.1(9:41) 19.47(6:01) 53317 /37c45%
  Running (Grass)1 30:41 3.6(8:31) 5.8(5:18) 22
  Running (Trails)1 1:37 0.14(11:53) 0.22(7:23) 4
  Total14 8:57:13 63.2(8:30) 101.71(5:17) 112917 /37c45%
  [1-5]14 8:53:55

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SuMoTuWeThFrSa

Saturday Apr 21, 2018 #

Event: Southeast Urban Series, Dungarvan
 
4 PM

Running (Road) warm up/down 15:12 intensity: (7 @0) + (25 @1) + (14:04 @2) + (36 @3) 2.63 km (5:47 / km)
ahr:144 max:150 shoes: Asics Gel Noosa Tri-11 (Blue)

Spent the morning coaching the Juniors with some sprint courses with artificial barriers around Dungarvan town centre and then a forked mass start sprint relay for the older ones.

Warm up with zacosh out along the greenway a bit in the sun

Orienteering ◪ race 28:03 intensity: (5 @1) + (6 @2) + (9 @3) + (7:21 @4) + (20:22 @5) 7.38 km (3:48 / km) +14m 3:46 / km
ahr:179 max:187 spiked:17/18c shoes: Asics Gel Noosa Tri-11 (Blue)

Nice sunny start box but had to stand around and wait since there wasnt enough maps. Took the road route to #1 to avoid any potentially bad running along the beach, hurdled the fence (my international 3000mSC pedigree really shining through here). Smooth through 2-3-4-5. Picked a poor route to #6 running ~100m extra, just couldnt decide what the best one was so picked a smooth line. Good through 9-10-11-12-13. But coming to 13 I started trying to decide if the wall by 16 was passable or not and then proceeded to run from 13-15 and not visit 14 at all, looks like it wouldve added maybe 50seconds to my time at the end. No issues through 17-18-F.

Speed was good (only 1 kilometer split was outside 4min/km) and for the most part I picked what I saw as good routes, just a really stupid mistake which gifted Ruairi the win in 30:20 (I wouldve been sub 29 if I had done it right.....which I didnt). The kid is moving well but I'm an unhappy camper with myself for being a moron

No time for a cool down as I had to find a lift back to the houses as the gang who brought me left without me.........Then grub and set up for a talk to the juniors on sprint technique and my training and race prep.

Friday Apr 20, 2018 #

8 AM

Running (Road) 27:58 intensity: (14 @0) + (14:24 @1) + (13:20 @2) 5.01 km (5:35 / km) +52m 5:18 / km
ahr:134 max:148 shoes: Asics Gel Noosa Tri-11 (Blue)

Slow totter in. Might go for a short one at lunch too since it's so nice and I wont be doing anything tomorrow morning/early afternoon only sitting in a car to get to Waterford and then some coaching with the Juniors
12 PM

Running (Grass) 30:41 intensity: (14 @0) + (3:50 @1) + (23:07 @2) + (3:30 @3) 5.8 km (5:18 / km) +22m 5:12 / km
ahr:140 max:152 shoes: Asics Gel Noosa Tri-11 (Blue)

Some trails, some grass, some in the forested areas. Nice and sunny out......i'm sure everyone has noticed at this stage though!

Now for left over pasta with chorizo, peppers and prawns!
4 PM

Running (Road) 28:15 intensity: (11 @0) + (6:43 @1) + (20:58 @2) + (23 @3) 5.03 km (5:37 / km) +43m 5:23 / km
ahr:138 max:151

4*triple run days in a row

Thursday Apr 19, 2018 #

8 AM

Running (Road) 28:04 intensity: (12 @0) + (8:38 @1) + (17:12 @2) + (2:02 @3) 5.03 km (5:35 / km) +51m 5:19 / km
ahr:139 max:152 shoes: Asics Gel Noosa Tri-11 (Blue)

Wore a tshirt today, this was a good decision!

Got the IJS Sprint Training courses planned last night 1*Sprint Relay course (1.2km) and then 2 courses similar to the morning training in Bergen.
12 PM

Running (Road) 47:51 intensity: (9 @0) + (6:00 @1) + (7:50 @2) + (14:41 @3) + (10:38 @4) + (8:33 @5) 10.6 km (4:31 / km) +59m 4:23 / km
ahr:159 max:184 shoes: Asics Gel Noosa Tri-11 (Blue)

Warm and windy in the park. Even after the session I've no idea what direction that wind is coming. Legs felt tired. First 3 reps were similar to last week on the pace side of things. But on reps 4 and 5 I struggled. HR for the rep 1 & 3 are the same as for 1 and 3 last week. Rep 2 is lower, rep 4 is higher and rep 5 is the same......just not able to move fast enough, was 19sec slower for rep 5 than last week but overall spent almost 1 minute longer in HRZ 4 and 5. Disappointing workout but another one in the legs all the same.
6 PM

Running (Road) 27:32 intensity: (14 @0) + (4:16 @1) + (20:17 @2) + (2:45 @3) 5.04 km (5:28 / km) +52m 5:12 / km
ahr:141 max:152 shoes: Asics Gel Noosa Tri-11 (Blue)

Home in the sun ☀️!

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

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