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Training Log Archive: Joshosh

In the 7 days ending Jul 24, 2018:

activity # timemileskm+m
  Running (Road)9 4:00:47 28.11(8:34) 45.24(5:19) 326
  Running (Grass)3 59:34 7.08(8:25) 11.4(5:14) 37
  Total11 5:00:21 35.19(8:32) 56.64(5:18) 363
  [1-5]11 4:57:33

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WeThFrSaSuMoTu

Tuesday Jul 24, 2018 #

12 PM

Running (Grass) intervals 47:45 intensity: (14 @0) + (14:59 @1) + (14:19 @2) + (18:13 @3) 9.4 km (5:05 / km) +30m 5:00 / km
ahr:142 max:160 shoes: Asics Gel Noosa Tri-9 (Black)

A "session" (if you can call it that) to try and find some zip in my legs. They havent felt great since last week some time. 10*200 with 8 very slow but found some zip for the last 2 of them. Not much use as a sharpening workout but I'm hopeful all the work is done at this stage.

Got caught by Pope Fences (get it?!) on the Acres on the way back to work which was a pain. Legs did feel bouncier and lighter compared to before hand so I guess it wasnt a waste of time....
C • Pope Fences 11

Monday Jul 23, 2018 #

7 AM

Running (Road) 29:30 intensity: (6 @0) + (16:34 @1) + (12:42 @2) + (8 @3) 5.02 km (5:53 / km) +39m 5:40 / km
ahr:131 max:149 shoes: Asics Gel Noosa Tri-9 (Black)

Who owns these legs cause they dont feel like mine
4 PM

Running (Road) 28:19 intensity: (13 @0) + (13:46 @1) + (13:41 @2) + (39 @3) 5.07 km (5:35 / km) +43m 5:21 / km
ahr:133 max:152 shoes: Asics Gel Noosa Tri-9 (Black)

Still havent found my legs and I cant remember where I left them?!

Sunday Jul 22, 2018 #

Note
(rest day)

Rest day with about 29,000steps to the zoo, around the zoo and home from the zoo via ice cream! We saw a conspiracy of lemurs, flamboyance of flamingos, a crash of hippos and a mob of meerkats so I think a good day all round!


Also today after penalties it finished East Fife 4 Forfar 5 :-D

Saturday Jul 21, 2018 #

9 AM

Running (Road) warm up/down 11:16 intensity: (18 @0) + (10:19 @1) + (39 @2) 1.54 km (7:19 / km) +18m 6:54 / km
ahr:123 max:136 shoes: Asics Gel Noosa Tri-9 (Black)

Gentle jog over to the start. The usual pre-parkrun fuel of just a few sips of water

Running (Road) tempo 17:48 intensity: (20 @0) + (3:16 @1) + (9:42 @2) + (2:41 @3) + (8 @4) + (1:41 @5) 5.0 km (3:34 / km) +51m 3:23 / km
ahr:144 max:184 shoes: Asics Gel Noosa Tri-9 (Black)

Had decided to just go for a nice tempo totter after the week. Legs still a bit tired. Pedestrian 3:38 for the first km even though I was near the front/joint lead after maybe 600/700m or so. I already had the plan not to go straight from the start alone. Just kept the pace through km 2 and only Kevin and Gavin (turns out went to the world ultramarathon champs in Spain earlier this year) came a bit in tow. Upped it slightly for the next few km to 3:30 pace and eased off towards the end.

HR data all over the place, the average is wrong for certain unless I’m super fit?! But again never too much stress on the body which is good. Only 1 more of these before WOC and then I owe some volunteering I think!
10 AM

Running (Road) warm up/down 14:31 intensity: (21 @0) + (6:13 @1) + (7:10 @2) + (47 @3) 1.75 km (8:17 / km) +33m 7:34 / km
ahr:133 max:160 shoes: Asics Gel Noosa Tri-9 (Black)

Slowly back home with Riina after she lowered her PB on this course by 52sec. Down to sub 29:30 on a hilly course!

Friday Jul 20, 2018 #

7 AM

Running (Road) 28:15 intensity: (3 @0) + (4:29 @1) + (21:45 @2) + (1:58 @3) 5.01 km (5:38 / km) +40m 5:25 / km
ahr:140 max:153 shoes: Asics Gel Noosa Tri-9 (Black)

In to watch the WUOC long distance which started at 0730 Irish time. Going to leave work at 1600 with my 11:30 clocked up for next months extra holiday time
4 PM

Running (Road) 24:53 intensity: (29 @0) + (18:06 @1) + (6:18 @2) 4.64 km (5:22 / km) +2m 5:22 / km
ahr:131 max:144

Down to Heuston station to head out to the airport on a short there and back trip. Parkrun tomorrow should be fun, legs feeling tired after yesterday.

Great to have the support of Ordnance Survey Ireland in the final build up to WOC 2018. Firstly good to just have the backing of OSi. Secondly they’ve provided financial support to help ease the burden of traveling for a second time in a few weeks and also the few bonus days of leave so I can travel out a bit before the championships (and not use up any of my annual leave allowance) is really great news! Next step is to convince them that we need to draw 1:4000 maps of all our urban/park areas around the country........

Thursday Jul 19, 2018 #

12 PM

Running (Grass) warm up/down 6:18 intensity: (25 @0) + (3:27 @1) + (2:26 @2) 1.15 km (5:28 / km) +6m 5:19 / km
ahr:129 max:144 shoes: Asics Gel Noosa Tri-9 (Black)

Totter out around on the grass loop the back of the OSi but started the watch in the wrong mode so the WU is continued in the workout data file.

Running (Road) intervals 35:13 intensity: (2:59 @1) + (14:13 @2) + (7:53 @3) + (7:07 @4) + (3:01 @5) 7.11 km (4:57 / km) +13m 4:55 / km
ahr:153 max:191 shoes: Asics Gel Noosa Tri-9 (Black)

10*400 (1min) & 2*200 (1min)

First session in a while where I've been doubled over trying to keep what was in my stomach where it was. Headwind on half, tailwind on the other half and theres a small bump in the middle of all the reps. Some of the splits arent really that great by all accounts.........Had a grand total of 0 zip for the 200s!

Spent the morning tracking the WUOC 2018 Sprint race. Better courses than the sprint relay at least and solid run by Niamh C.

Afternoon to be spent fixing up road networks in the Dublin area and tracking the TdF assault on Alpe D'Huez
1 PM

Running (Grass) warm up/down 5:31 intensity: (2:47 @2) + (2:25 @3) + (19 @4) 0.84 km (6:35 / km) +1m 6:33 / km
ahr:149 max:173 shoes: Asics Gel Noosa Tri-9 (Black)

Slow shuffle back to the desk after steadying myself a bit.

Wednesday Jul 18, 2018 #

8 AM

Running (Road) 26:14 intensity: (8 @0) + (9:33 @1) + (14:57 @2) + (1:36 @3) 5.02 km (5:14 / km) +44m 5:00 / km
ahr:138 max:153 shoes: Asics Gel Noosa Tri-9 (Black)

In to track WUOC middle distance. Looked a solid enough course in good finnish terrain where the main routechoice as normal appeared to be straight. Solid run by All-in getting a 6th place but a tough day for the irish gang
6 PM

Running (Road) 24:48 intensity: (11 @0) + (6:13 @1) + (12:47 @2) + (5:37 @3) 5.08 km (4:53 / km) +43m 4:41 / km
ahr:140 max:155 shoes: Asics Gel Noosa Tri-9 (Black)

That fella Dan Martin aint half bad on the ol rothar in fairness!

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