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Training Log Archive: Joshosh

In the 7 days ending Jun 13, 2018:

activity # timemileskm+m
  Running (Road)8 3:37:52 28.27(7:42) 45.5(4:47) 368
  Orienteering ◪1 21:02 3.46(6:04) 5.57(3:46) 618 /18c100%
  Total8 3:58:54 31.74(7:32) 51.07(4:41) 37418 /18c100%
  [1-5]8 3:56:31

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ThFrSaSuMoTuWe

Wednesday Jun 13, 2018 #

Note

Day of travel to Helsinki until Monday to include 2 legs at Jukola 2018.......Sprint specialist trying to be cool and do the whole forest thing too.....

Should get in a bit of a workout tomorrow either on the trails or on the track near the Olympic stadium. Then Friday morning will be a compass training in Tapanila and an Iltarastit later

Tuesday Jun 12, 2018 #

Event: CNOC Summer Evening Series (Urban), Newbridge
 
12 PM

Running (Road) 15:02 intensity: (30 @0) + (2:12 @1) + (3:54 @2) + (8:23 @3) + (3 @4) 3.36 km (4:28 / km) +5m 4:26 / km
ahr:144 max:164 shoes: Asics Gel Noosa Tri-9 (Black)

Lunch time shakeout run with 5 strides thrown in too.
7 PM

Running (Road) 5:50 intensity: (21 @0) + (3:00 @1) + (2:29 @2) 1.01 km (5:48 / km) +3m 5:42 / km
ahr:131 max:145 shoes: Asics Gel Noosa Tri-9 (Black)

Didn’t want to miss the start window :D I started after 1930 but I was waiting in the queue when the time ticked over, phew!

Orienteering ◪ 21:02 intensity: (15 @0) + (2:12 @1) + (2:46 @2) + (10 @3) + (23 @4) + (15:16 @5) 5.57 km (3:46 / km) +6m 3:45 / km
ahr:171 max:190 spiked:18/18c shoes: Asics Gel Noosa Tri-9 (Black)

Sitting in Stockholm Arlanda seems as good a time as any to write this race up!

First control was handy, then went left to #2, didn’t see the tiny gap to give a good right hand routechoice. Looks like we all got schooled by Stephen Gamble early doors. Only one really option to 3. To 4 I ran back on myself and in past #2 and across the pitches to the small gate. #5 was a gimmie control, took the south option to #6. Fastest split so I guess a good choice, I think c.hill went the north option and lost some time. To #7 I went high and I think Colm went low, I lost 3sec on this route, had hoped to cut a bit sooner from the main road but an unmapped ~8ft hedge stopped that. South to #8 and fastest split here. 9 was easy and should’ve hopped the wall en route to 10 (an error that cost me more time later again). In to 11 and to the map flip, lead of 27sec at this stage. Bumped into someone on the way to 12 and got confused and leaked some seconds then nearly knocked over some kid on the way to 13 who decided he should run straight towards me, had to slow and avoid. Confused with all the lines at this stage and struggled to see where’s #14 was. Went above the line to #15 again not seeing that tiny gap. #16 was handy, to #17 I didn’t cross the wall and should’ve, instead ran the western route and lost 13sec to Shea on this leg taking the lead from 24sec to 11sec, maybe I was subconsciously aware of my inability to cross walls well recently.....but a stupid mistake. Northern route to #18 but maybe east was as good an option. Finish.

Mixed bag I think for the evening, good for the first map and good leg speed but some poor decisions towards the back end nearly cost me. Only afterwards I realized the scale was 1:4500........now that’s a new one to me! I mean we’ve used some odd scales in cork but why not use 1:4000 or 1:5000? (I guess since it fits an A4 page well). HR data didn’t really pick up right at the start.

Running (Road) 6:44 intensity: (7 @0) + (32 @1) + (5:03 @2) + (1:02 @3) 1.14 km (5:55 / km)
ahr:142 max:151 shoes: Asics Gel Noosa Tri-9 (Black)

Quick one so not to hold Paul S up who was giving me a lift. Not sure how to feel about the performance tonight, a bit mixed.

Paula explained his feelings on the league scoring system we use and it’s flaws, he made some good points in fairness.

Home to pack before heading to Helsinki tomorrow!

Long - Splits

Monday Jun 11, 2018 #

8 AM

Running (Road) 28:26 intensity: (15 @0) + (8:35 @1) + (14:10 @2) + (5:26 @3) 5.44 km (5:14 / km) +45m 5:01 / km
ahr:140 max:163 shoes: Asics Gel Noosa Tri-9 (Black)

Back to the grind. At least it is just a 2 day week though! Gate was locked again this morning so had to go up Knockmaroon hill.

Another not great nights sleep with door slamming and clanging of pots from downstairs. Same person who ate all my strawberries and put the evidence in the bin........
1 PM

Running (Road) 35:18 intensity: (8 @0) + (21 @1) + (56 @2) + (4:35 @3) + (27:49 @4) + (1:29 @5) 9.03 km (3:54 / km) +48m 3:48 / km
ahr:167 max:181 shoes: Asics Gel Noosa Tri-9 (Black)

Kinda of a random just run type run, waited a bit later than usual to take lunch since the gang had a cake! Nice day out again, still pretty humid. Around the north road, past the zoo, Wellington road, up the Khyber Pass, Chesterfield, down Furze road and back up OS road to finish off. Sorted a lift to Newbridge tomorrow for the O with Paul S again.

Saturday Jun 9, 2018 #

9 AM

Running (Road) 17:00 intensity: (14 @0) + (2:40 @1) + (8:32 @2) + (5:34 @3) 2.95 km (5:46 / km) +42m 5:23 / km
ahr:143 max:156

Unhappy tummy this morning and a poor nights sleep.

Loop in the park over to the start area

Running (Road) race 17:16 intensity: (13 @1) + (41 @2) + (4:51 @3) + (10 @4) + (11:21 @5) 5.0 km (3:27 / km) +51m 3:17 / km
ahr:174 max:189 shoes: Asics Gel Noosa Tri-9 (Black)

A good workout but a disappointing time. 5sec ahead of my 17:02 time @ 2km, 1sec ahead at 3km and then I leaked time in the last 2km lapping people and generally feeling grim in the sun. It was really great having someone to run with for the first 50-60m though.....after that a lonely run.

Running (Road) 15:07 intensity: (32 @1) + (10:39 @2) + (3:56 @3) 2.45 km (6:11 / km) +37m 5:45 / km
ahr:144 max:157 shoes: Asics Gel Noosa Tri-9 (Black)

Home for a day of rugby and gardening

Friday Jun 8, 2018 #

8 AM

Running (Road) 25:28 intensity: (17 @0) + (9:51 @1) + (11:40 @2) + (3:40 @3) 5.03 km (5:04 / km) +48m 4:50 / km
ahr:136 max:153 shoes: Asics Gel Noosa Tri-9 (Black)

FriYAY! Ran in and cycled home

Thursday Jun 7, 2018 #

9 AM

Running (Road) 26:46 intensity: (11 @0) + (13:14 @1) + (12:32 @2) + (49 @3) 5.07 km (5:17 / km) +45m 5:03 / km
ahr:136 max:152 shoes: Asics Gel Noosa Tri-9 (Black)

Still havent found my legs after the weekend as of yet.

In other news, we're going table quizzing tonight with Eileen from next door!
5 PM

Running (Road) 24:55 intensity: (5 @0) + (9:45 @1) + (6:44 @2) + (8:21 @3) 5.02 km (4:58 / km) +43m 4:45 / km
ahr:140 max:161 shoes: Asics Gel Noosa Tri-9 (Black)

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