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Training Log Archive: Joshosh

In the 7 days ending Apr 27, 2018:

activity # timemileskm+m
  Running (Road)10 4:17:39 30.03(8:35) 48.34(5:20) 433
  Running (Grass)4 2:48:17 20.67(8:08) 33.27(5:03) 150
  Orienteering ◪2 1:47:36 11.3(9:31) 18.19(5:55) 36637 /39c94%
  Running (Trails)1 8:53 0.99(8:56) 1.6(5:33) 18
  Running (Terrain)1 7:27 0.68(10:55) 1.1(6:47) 37
  Total16 9:09:52 63.69(8:38) 102.49(5:22) 100437 /39c94%
  [1-5]16 9:01:35

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SaSuMoTuWeThFr

Friday Apr 27, 2018 #

8 AM

Running (Road) 26:46 intensity: (36 @0) + (15:21 @1) + (10:12 @2) + (37 @3) 5.03 km (5:19 / km) +39m 5:07 / km
ahr:131 max:152 shoes: Asics Gel Noosa Tri-11 (Blue)

Finally friday, feeling pretty tired and havent had the best few nights sleep the last few for some reason. Interesting discussion about IOC startlists on facebook yesterday evening
C • IOC starts 2
5 PM

Running (Road) 24:36 intensity: (32 @0) + (5:57 @1) + (5:45 @2) + (12:22 @3) 5.07 km (4:51 / km) +45m 4:39 / km
ahr:143 max:161 shoes: Asics Gel Noosa Tri-11 (Blue)

Have my 11.22 on the clock so thats 1.5 days for next month sorted!

Thursday Apr 26, 2018 #

9 AM

Running (Road) 27:18 intensity: (16 @0) + (16:15 @1) + (10:47 @2) 5.02 km (5:26 / km) +51m 5:10 / km
ahr:131 max:145 shoes: Asics Gel Noosa Tri-11 (Blue)

Everything feeling a bit tired (no niggles but dont want one to start up) this morning so dont think I'll do anything at lunch time. Then jog easy this evening and twice tomorrow before parkrun on Saturday and I'll add something on to the end of it too I think.
6 PM

Running (Road) 25:16 intensity: (10 @0) + (6:28 @1) + (11:16 @2) + (7:22 @3) 5.03 km (5:02 / km) +51m 4:47 / km
ahr:141 max:154 shoes: Asics Gel Noosa Tri-11 (Blue)

11.23 on the clock and time to get home. Only need 11.06 to get 1.5 days extra holiday on flexi but I can carry 11.30 forward so might tag on the 7 minutes tomorrow so I have 24mins to use somewhere as a little bonus

Wednesday Apr 25, 2018 #

9 AM

Running (Road) 27:03 intensity: (31 @0) + (21:03 @1) + (5:29 @2) 5.02 km (5:23 / km) +63m 5:04 / km
ahr:127 max:146 shoes: Asics Gel Noosa Tri-11 (Blue)

Took the sleep in option again but the clock in work is looking ok now anyway 10.07 just need to get to 11.06 by friday.

Glutes felt a bit tight this morning but did ease out. In other news I watched Shutter Island last night and on Saturday I might treat myself to the TioMila broadcast
12 PM

Running (Grass) 30:15 intensity: (13 @0) + (5:38 @1) + (23:41 @2) + (43 @3) 6.02 km (5:02 / km) +16m 4:58 / km
ahr:138 max:150 shoes: Asics Gel Noosa Tri-11 (Blue)

No matter what the weather is out there it is always windy on the 15 acres! Got out between the showers though, one just before the run and started to drizzle a little just at the end.

Around the trails from Farmleigh gate to near the hole in the wall and then grass all the way back to the office. Enjoyed a bit of Frankie Valli and the 4 Seasons on the run
6 PM

Running (Road) 27:04 intensity: (26 @0) + (13:16 @1) + (13:22 @2) 5.02 km (5:23 / km) +45m 5:10 / km
ahr:134 max:148 shoes: Asics Gel Noosa Tri-11 (Blue)

Home to make potato cakes with sweetcorn, pepper and onion to go with my veggie burgers

Tuesday Apr 24, 2018 #

9 AM

Running (Road) 28:10 intensity: (13 @0) + (24:36 @1) + (3:21 @2) 5.02 km (5:37 / km) +40m 5:24 / km
ahr:129 max:140 shoes: Asics Gel Noosa Tri-11 (Blue)

Slow and sleepy commute. Think I'm going to buy some new shoes today
12 PM

Running (Grass) intervals 29:32 intensity: (8:24 @1) + (10:53 @2) + (4:53 @3) + (5:04 @4) + (18 @5) 6.07 km (4:52 / km) +21m 4:47 / km
ahr:146 max:179 shoes: Asics Gel Noosa Tri-11 (Blue)

A lonely set of 8*300m in the wind and rain on the Acres. Had the whole place to myself today! No matter what the reps are I always seem to be slower running from east to west, it does feel like there is a slight hill (?). Times not exactly blistering. Pace dropped on the 2nd one due to the man cutting the grass

Should get 60-75mins in this evening with Colm in the park and my jog home
C • Park hill 2

Running (Grass) 1:55 intensity: (11 @0) + (1:44 @1) 0.35 km (5:30 / km)
ahr:122 max:131 shoes: Asics Gel Noosa Tri-11 (Blue)

Started watch as normal, forgot I had preloaded the workout onto it this morning. Stopped and restarted
6 PM

Running (Grass) 1:16:56 intensity: (13 @0) + (15:29 @1) + (1:00:04 @2) + (1:10 @3) 14.81 km (5:12 / km) +96m 5:02 / km
ahr:137 max:151 shoes: Asics Gel Noosa Tri-11 (Blue)

Met up with Colm for a run in the grass in the park before heading home for grub. Nice evening and good to have some company, time went by pretty quickly. Pace was probably a bit slow for him but it was grand and relaxed for me, some junk miles in the legs

Monday Apr 23, 2018 #

9 AM

Running (Road) 28:31 intensity: (17 @0) + (14:02 @1) + (14:12 @2) 5.43 km (5:15 / km) +54m 5:00 / km
ahr:135 max:148 shoes: Asics Gel Noosa Tri-11 (Blue)

Left the house and forgot whether I had closed the door after myself so swung back around to be sure. Legs not feeling terrible but glad I took the extra hour in bed this morning.
12 PM

Running (Grass) 29:39 intensity: (13 @0) + (3:28 @1) + (25:40 @2) + (18 @3) 6.02 km (4:56 / km) +17m 4:51 / km
ahr:140 max:150 shoes: Asics Gel Noosa Tri-11 (Blue)

Grass and trails for a lunch run today. Bit cooler today but still nice
6 PM

Running (Road) 27:43 intensity: (31 @0) + (16:45 @1) + (10:27 @2) 5.06 km (5:29 / km) +45m 5:15 / km
ahr:131 max:145 shoes: Asics Gel Noosa Tri-11 (Blue)

Home via aldi to pick up pasta and creme fraiche to do pasta with chorizo, peppers and prawns for dinner tonight.....lunch tomorrow after the workout and dinner tomorrow night too maybe!

Sunday Apr 22, 2018 #

Event: Munster League, Mahon Falls
 
11 AM

Running (Trails) 8:53 intensity: (13 @0) + (2:13 @1) + (6:27 @2) 1.6 km (5:33 / km) +18m 5:16 / km
ahr:136 max:147 shoes: Icebug Spirit6 W OLX

Jog along the trail with Ruairi and zacosh

Orienteering ◪ race 49:48 intensity: (9 @0) + (17 @1) + (45 @2) + (19:26 @3) + (29:03 @4) + (8 @5) 8.22 km (6:03 / km) +307m 5:06 / km
ahr:163 max:178 spiked:20/21c shoes: Icebug Spirit6 W OLX

Munster League #4 - Mahon Falls

Only had to wait 30minutes to get a map for the Brown course since again there wasnt enough.....rendered the warm up rather useless but i couldnt really go jogging again because I'd lose my place waiting for a map. Safe to 1-2-3 and then took the marsh to 4 but there was an extra drainage ditch not on the map in the marsh so I thought I must be near the control, maybe 30-40seconds dropped here. It looks like from the satellite imagery you can see a linear drain. Shame as I was on the right line for #4. Uphill to 5, could see the control I'd say from the next county over nearly. Contoured to 6 and to 7 which were tricky controls but got them clean. Then good route back towards 8 but lost >70seconds with the control being in the wrong place (confirmed by ruth, Shea and Killian who went out to check it. Some gang got lucky having seen it on route to #1, it was higher up the slope and on a boulder not a crag. Clean through 9-10-11-12-13 and then a safe route to 14, just couldnt see a nice line through the rocks. Ruairi was ahead by 62seconds at #16 (which is a little less than the time I lost on that misplaced control) but he made an error to #17 so I got back ahead. Just about saving my blushes. Good Munster League points >1300 but I dont think I'll be looking to place overall.

Orienteering ◪ 29:45 intensity: (3:19 @0) + (13:11 @1) + (13:06 @2) + (9 @3) 2.58 km (11:31 / km) +45m 10:36 / km
ahr:129 max:150 shoes: Icebug Spirit6 W OLX

Pairs O with Jens talking through some of the routes on a training map around the trickier section, maybe a bit like some of the topography that will be in Hollola in a few months. Made one mistake on it, aimed off well but we were chatting and lost some focus near the control.

We saw robrunner out there so slowed up to ensure we didnt help him out in any way :D
2 PM

Running (Terrain) warm up/down 7:27 intensity: (7 @0) + (1:15 @1) + (5:58 @2) + (7 @3) 1.1 km (6:47 / km) +37m 5:48 / km
ahr:140 max:149 shoes: Icebug Spirit6 W OLX

On the search for the 2 juniors who were still out on the training

Brown - Splits

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.

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