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Training Log Archive: Joshosh

In the 7 days ending May 16, 2018:

activity # timemileskm+m
  Running (Road)13 4:30:08 31.95(8:27) 51.41(5:15) 505
  Orienteering ◪3 1:14:00 9.43(7:51) 15.18(4:53) 12457 /63c90%
  Running (Grass)2 58:43 7.79(7:32) 12.53(4:41) 38
  Running (Trails)2 25:01 2.43(10:17) 3.91(6:23) 24
  Total15 7:07:52 51.6(8:18) 83.04(5:09) 69157 /63c90%
  [1-5]15 7:03:02

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ThFrSaSuMoTuWe

Wednesday May 16, 2018 #

8 AM

Running (Road) 27:14 intensity: (23 @0) + (11:35 @1) + (15:16 @2) 5.03 km (5:25 / km) +40m 5:12 / km
ahr:135 max:145 shoes: Asics Gel Noosa Tri-11 (Blue)

Bad enough nights sleep, anytime I rolled onto my ribs I woke up and twisting wasnt easy. Kind of propped a pillow against they to give some degree of comfort. No bruising as of yet. Probably just bruised them a bit, I mean if they were cracked or broken I'd know

Couldnt use the hip straps on my backpack as it caused some pain/discomfort so just tight on the shoulders. Uncomfortable morning commute
12 PM

Running (Grass) 28:05 intensity: (13 @0) + (11:50 @1) + (16:02 @2) 5.48 km (5:08 / km) +11m 5:05 / km
ahr:135 max:148 shoes: Asics Gel Noosa Tri-11 (Blue)

Tender if I wobble at all and have to correct it but relatively ok when everything is going smoothly in the same way.

Couldnt run the route I wanted to do since Ed has decided there can be no movement in that side of the park.
5 PM

Running (Road) 27:09 intensity: (14 @0) + (7:16 @1) + (19:39 @2) 5.02 km (5:24 / km) +45m 5:10 / km
ahr:138 max:147 shoes: Asics Gel Noosa Tri-11 (Blue)

Had intended to stay till 1830 but one planner was gone on a half and the other was gone by 4 to avoid the Ed chaos in the park so I got left with just the 3 jobs to do which took next to no time at all! Annoying when youre trying to work up the flexi time

Tuesday May 15, 2018 #

Event: CNOC Summer Evening Series (Urban), Naas
 
8 AM

Running (Road) 26:20 intensity: (16 @0) + (7:01 @1) + (18:31 @2) + (32 @3) 5.03 km (5:14 / km) +51m 4:59 / km
ahr:138 max:150 shoes: Asics Gel Noosa Tri-11 (Blue)

Didnt go for the early start this morning, bit tired after not a good sleep. Short lunch run I think (15mins and some strides) and then the O tonight in Naas for some fun in the sun
12 PM

Running (Road) 16:08 intensity: (16 @0) + (1:19 @1) + (7:39 @2) + (6:54 @3) 3.42 km (4:43 / km) +31m 4:31 / km
ahr:144 max:163 shoes: Asics Gel Noosa Tri-11 (Blue)

Short lunch run with 5 strides before this evening. Warm out but looks like rain Ted.

Hopefully it'll be an interesting afternoon session on Day 5 of the test match
6 PM

Running (Road) warm up/down 9:17 intensity: (22 @0) + (2:50 @1) + (6:05 @2) 1.19 km (7:46 / km) +4m 7:39 / km
ahr:134 max:147 shoes: Asics Gel Noosa Tri-11 (Blue)

Light and short warm up with some dynamic stuff before the CNOC Summer Series which is grand but.........
7 PM

Orienteering ◪ race 24:12 intensity: (13 @0) + (9 @1) + (8 @2) + (24 @3) + (9:37 @4) + (13:41 @5) 6.35 km (3:49 / km) +35m 3:43 / km
ahr:176 max:183 spiked:21/22c (injured) shoes: Asics Gel Noosa Tri-11 (Blue)

First Summer Series race of the season and a really nice evening for it after the rain earlier.
Nice new map for me to run on too! Evidently a bit slow to #6, 6 seconds down a speedy Killian.Smooth through the long leg to #2 and the loop to #6. At #6 I realised there were no contours on the map as I was running up a hill......(there are on the routegadget file). Nice loop to #10 and en route to #11 I passed CD and then caught Paul K on the way to #12 (think he had mistake). Easy routes to #15. #16 came my error. When trying to cross a wall about 3ft high and marked as crossable what you dont want to do is catch your foot on the top of it and take a helpless fall onto the ground landing on your lower left ribs. Knocked the wind out of myself as well. Still fastest split here :D

Looks like myself and Yannick have another thing in common, niether of us are good at jumping things.......

#17 descriptions said "building, inside S corner". Looks like theres an extra bike shed or something here that the control was on? More inside east corner based on the placement I think. Easy last section from 18-F. Slight hesitation on the way to #22 as the line went right over the gap of the bridge symbol here. Killian again schooled me on the run in split.

Fun evening and a nice change from the Cork Summer Series. All new or newish areas to me up here.

Running (Road) warm up/down 9:07 intensity: (7 @0) + (2:38 @1) + (5:47 @2) + (35 @3) 1.47 km (6:11 / km) +5m 6:05 / km
ahr:137 max:151 shoes: Asics Gel Noosa Tri-11 (Blue)

Gentle cool down in a bit of discomfort :(

Long - Splits

Monday May 14, 2018 #

7 AM

Running (Road) 29:13 intensity: (22 @0) + (11:32 @1) + (15:29 @2) + (1:50 @3) 5.46 km (5:21 / km) +51m 5:07 / km
ahr:136 max:155 shoes: Asics Gel Noosa Tri-11 (Blue)

Kev got back from the USA a little after 5am and kindly made enough noise to wake me and I never really went back to sleep after that. Headed in to work early, normal route was blocked because the pedestrian gate at Chapelizod wasnt open yet. Supposed to be unlocked at 7. So up the hill with my bag stuffed to the hilt. Traffic really heavy on this road as some indecisive ducks were crossing the road in a kind of will we wont we fashion. And if theres on thing that annoys commuters it's indecisive ducks :D

So far nobody has fixed my computer system, at least it gave me time to do some back logging here
12 PM

Running (Grass) 30:38 intensity: (20 @0) + (1:51 @1) + (8:14 @2) + (20:13 @3) 7.06 km (4:20 / km) +27m 4:15 / km
ahr:150 max:163 shoes: Asics Gel Noosa Tri-11 (Blue)

Yer man Ned Sheehan or whatever he's called has the whole top end of the park at a standstill! Barriers, trucks and men in high vis all over the place, ruining my running routes

Nice loop from the office. Warm enough out.
6 PM

Running (Road) 24:44 intensity: (10 @0) + (3:03 @1) + (13:50 @2) + (7:41 @3) 5.04 km (4:55 / km) +51m 4:40 / km
ahr:143 max:154 shoes: Asics Gel Noosa Tri-11 (Blue)

Boring afternoon since the computer system was acting up again but it did mean I could track the test match. Good day for Ireland, a lead of 139 with 3wickets left and a first test hundred.

Sunday May 13, 2018 #

Event: Irish Senior Squad Fundraiser, Cabinteely Park
 
1 PM

Running (Road) 31:32 intensity: (12 @0) + (3:15 @1) + (9:40 @2) + (17:06 @3) + (1:19 @4) 6.59 km (4:47 / km) +114m 4:24 / km
ahr:149 max:166 shoes: Asics Gel Noosa Tri-11 (Blue)

Just in the park for 4miles between EOC Long, the Test match and Spurs v Leicester which was.......eventful...

Saturday May 12, 2018 #

Event: Northern Ireland Sprint / Middle Distance Championships
 
11 AM

Running (Trails) warm up/down 10:48 intensity: (12 @0) + (6:19 @1) + (4:17 @2) 1.87 km (5:46 / km) +20m 5:29 / km
ahr:132 max:142 shoes: Asics Gel Noosa Tri-11 (Blue)

Up at 0540 to travel to this which wasnt ideal. Warm up with Olivia

Orienteering ◪ race 20:57 intensity: (7 @1) + (9 @2) + (57 @3) + (13:44 @4) + (6:00 @5) 3.93 km (5:20 / km) +36m 5:06 / km
ahr:173 max:184 spiked:12/15c shoes: Asics Gel Noosa Tri-11 (Blue)

NI Sprint Champs

Well more a middle distance on a 1:4000 map. Less said about my performance the better. Fluffed #5, totally confused. Started with an extra unmapped veg change before the control which I assumed was the one after the control and then i couldnt figure out the contours (which afterwards it turns out were 5m not 2.5m). Just made a big mess of it to be honest and couldnt solve it fast enough.

16 legs, fastest splits to 13 of those but to #5 I lost 5:19.....and finished 4:04 behind.....

Running (Road) warm up/down 9:54 intensity: (1:06 @1) + (8:48 @2) 1.56 km (6:21 / km) +16m 6:02 / km
ahr:138 max:143 shoes: Asics Gel Noosa Tri-11 (Blue)

Light cool down around the park
2 PM

Running (Trails) warm up/down 14:13 intensity: (21 @0) + (6:32 @1) + (7:20 @2) 2.04 km (6:58 / km) +4m 6:53 / km
ahr:133 max:143 shoes: Icebug Spirit6 W OLX

Warm up before the middle distance

Orienteering ◪ race 28:51 intensity: (9 @0) + (15 @1) + (10 @2) + (1:16 @3) + (20:29 @4) + (6:32 @5) 4.91 km (5:53 / km) +53m 5:35 / km
ahr:174 max:186 spiked:24/26c shoes: Icebug Spirit6 W OLX

Not sure why but it seems I just wasnt on it today, hopefully thats it out of the system though. Lost time to #4 trying to find the non manditory crossing point which had 2 small bits of tape at it and wasnt on the map.....Backed that up with a stupid mistake to #7 over shooting and then getting confused with loads of 5m contour lines which didnt connect to anything, just stand alone re-entrants

Didnt stop at the timed out crossings so instead of using the minute I only took about 10seconds on each.

Another run on the map but not a good performance really

Running (Road) warm up/down 9:27 intensity: (1 @0) + (32 @1) + (8:54 @2) 1.57 km (6:02 / km) +1m 6:01 / km
ahr:141 max:147 shoes: Icebug Spirit6 W OLX

Cool down jog with Mark

Friday May 11, 2018 #

9 AM

Running (Road) 25:10 intensity: (39 @0) + (8:58 @1) + (9:20 @2) + (6:13 @3) 5.02 km (5:01 / km) +51m 4:46 / km
ahr:139 max:157 shoes: Asics Gel Noosa Tri-11 (Blue)

Last one for the week. Breezy and damp morning out there.

Spin sorted to get up north tomorrow with Paul Smyth
4 PM

Running (Road) 24:53 intensity: (20 @0) + (7:39 @1) + (12:03 @2) + (4:51 @3) 5.01 km (4:58 / km) +45m 4:45 / km
ahr:139 max:153 shoes: Asics Gel Noosa Tri-11 (Blue)

Computer system broke, nobody around to fix it, left a bit early

Thursday May 10, 2018 #

Note
(rest day)

2 more races found to add to my race calendar:

Naas Urban - 15th May
Newbridge Urban - 12th June

Blog post for orienteering.ie about the IOC Sprint last friday

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