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Training Log Archive: Joshosh

In the 7 days ending Jul 31, 2018:

activity # timemileskm+m
  Running (Road)8 3:25:52 26.07(7:54) 41.96(4:54) 396
  Running (Grass)1 41:42 5.05(8:15) 8.14(5:08) 19
  Total9 4:07:34 31.12(7:57) 50.09(4:57) 415
  [1-5]9 4:04:54

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WeThFrSaSuMoTu

Tuesday Jul 31, 2018 #

9 AM

Running (Road) 24:07 intensity: (40 @0) + (1:00 @1) + (7:48 @2) + (5:03 @3) + (8:31 @4) + (1:05 @5) 5.64 km (4:17 / km) +40m 4:08 / km
ahr:154 max:182 shoes: Asics Gel Noosa Tri-9 (Black)

Out before breakfast and did a loop in the park including 5*200m pick-ups. Body and mind feeling good at this stage. As Donie always says “the hay is in the barn”

Journey to WOC2018 starts today and you can follow my steps along the way @ https://www.polarsteps.com/JoshOSullivanHourihan/8...
C • Good luck! 2

Monday Jul 30, 2018 #

12 PM

Running (Road) 40:00 intensity: (7 @0) + (32:57 @1) + (6:56 @2) 6.99 km (5:43 / km) +43m 5:33 / km
ahr:129 max:139

Lunch totter with Donal. We both said we’d just jog slow but neither of us knew what the other classed as slow and ended up going really slow!

Last loop in the Phoenix Park pre-WOC

Saturday Jul 28, 2018 #

9 AM

Running (Road) warm up/down 14:55 intensity: (7 @0) + (1:45 @1) + (10:19 @2) + (2:44 @3) 2.61 km (5:42 / km) +24m 5:27 / km
ahr:142 max:154 shoes: Asics Gel Noosa Tri-9 (Black)

Warm up in the rain with my cag on looking like someone out of Time Team

Running (Road) tempo 18:05 intensity: (15 @0) + (9 @1) + (6:43 @2) + (52 @3) + (10:06 @4) 5.0 km (3:37 / km) +51m 3:26 / km
ahr:159 max:176 shoes: Asics Gel Noosa Tri-9 (Black)

Just a tempo run in the rain and wind this morning. Kept the HR relaxed and made sure not to (a) tweek any muscles in the chilly temperature (b) not slip and fall on the wet course (especially crossing the bridges). Nothing really to report, felt fine, felt easy and chilled out, never into HRZ5 which is good

Met Sarah Ni Ruairc at the start line so had a good chat.

Last one before WOC is in the bank, I think after I owe them a few volunteer days.
10 AM

Running (Road) warm up/down 11:41 intensity: (6 @1) + (8:48 @2) + (2:47 @3) 2.01 km (5:48 / km) +43m 5:15 / km
ahr:146 max:157 shoes: Asics Gel Noosa Tri-9 (Black)

Back home with a few stops to try and loosen out. My left glute kind of locked up a bit maybe from the standing in the cold as I tried to layer up. Got back home and showered and got some warmth back in to make sure I stay healthy at this stage

Friday Jul 27, 2018 #

8 AM

Running (Road) 25:14 intensity: (6 @0) + (3:32 @1) + (17:30 @2) + (4:06 @3) 5.01 km (5:02 / km) +51m 4:48 / km
ahr:141 max:156 shoes: Asics Gel Noosa Tri-9 (Black)

Stayed in bed a bit longer this morning. Bit cooler than yesterday.

New word today: Floccinaucinihilipilification
12 PM

Running (Road) 23:58 intensity: (11 @0) + (1:07 @1) + (20:50 @2) + (1:50 @3) 4.59 km (5:13 / km) +42m 5:00 / km
ahr:142 max:156

Home for the TdF. Good win by Roglic and brave race by Dan M to hang on in there right to the line and move up to 8th overall with just the TT to come (and roll into Paris)

Thursday Jul 26, 2018 #

12 PM

Running (Grass) intervals 41:42 intensity: (30 @0) + (4:44 @1) + (11:39 @2) + (16:19 @3) + (7:42 @4) + (48 @5) 8.14 km (5:08 / km) +19m 5:04 / km
ahr:152 max:184 shoes: Asics Gel Noosa Tri-9 (Black)

10*200 (1min)

Same session as Tuesday but with a different plan. The first 4 should be at a "comfortable" pace, the next block of 5 then to be less comfortable and the last one should feel uncomfortable. Based on a fact we learned in Dublin Zoo I would still, even on the last rep, have been slower than a hungry hungry hippo!

Stayed on the not trappy side of the pope fences today although it looks like it might all be a big holding pen now, kind of like a flimsy version of what they used in Jurassic Park......

Back to the office for some asparagus risotto, lemon yogurt and then raspberry jelly. Treated myself to a nice cold Diet Coke too!

My Leap card arrived today finally too, so I guess Im officially a city slicker now

Wednesday Jul 25, 2018 #

7 AM

Running (Road) 24:11 intensity: (20 @0) + (6:45 @1) + (8:47 @2) + (8:04 @3) + (15 @4) 5.05 km (4:47 / km) +51m 4:33 / km
ahr:142 max:166 shoes: Asics Gel Noosa Tri-9 (Black)

Struggled to get out of bed this morning but once I got going it was ok. 3rd fastest morning commute time to date.

Booked places to stay pre-WOC to do some trainings and spent yesterday evening trying to sort out the logistics of getting to the WOC Team Leaders meeting (Sigulda, even though I'll be in Riga for the models earlier on the Friday). Markku is happy to give me a spin. Not ideal to have to do all that travel on the day before the race but havent got a choice other than to not get the information.
4 PM

Running (Road) 23:41 intensity: (24 @0) + (41 @1) + (10:45 @2) + (11:51 @3) 5.05 km (4:41 / km) +51m 4:28 / km
ahr:147 max:161 shoes: Asics Gel Noosa Tri-9 (Black)

Started contributing to a document off complex errors generated in 1Edit with our work and how to solve them this afternoon.

Got caught out by the building work on our old office leaving OSi so had to do a small loop a round. Pretty warm afternoon. Good TdF stage, contemplating taking a 1/2 on Friday to be home for the Tourmalet and the Aubisque

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