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Training Log Archive: Joshosh

In the 7 days ending Dec 9, 2018:

activity # timemileskm+m
  Running (Road)16 11:09:06 77.01(8:41) 123.93(5:24) 1019
  Total16 11:09:06 77.01(8:41) 123.93(5:24) 1019
  [1-5]16 11:01:54

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MoTuWeThFrSaSu

Sunday Dec 9, 2018 #

5 PM

Running (Road) 1:11:31 intensity: (22 @0) + (7:47 @1) + (49:26 @2) + (13:51 @3) + (5 @4) 13.26 km (5:24 / km) +100m 5:12 / km
ahr:142 max:165 shoes: Asics Gel-Noosa FF (Blue)

Dropped Riina to the airport and got the 747 bus back in to the 3Arena stop. Had a map so decided to try and cross over every bridge over the Liffey between the 3Arena and home but no doubling back on bridges. 19 Liffey bridges + 2 extra.

Would be a good challenge for a long run in town, how many bridges can you cross without doubling back using the Liffey, the canals and the Dodder.......

Saturday Dec 8, 2018 #

8 AM

Running (Road) 22:53 intensity: (30 @0) + (14:53 @1) + (7:19 @2) + (11 @3) 3.68 km (6:13 / km) +46m 5:51 / km
ahr:132 max:151 shoes: Asics Gel-Noosa FF (Blue)

Wet and windy morning for parkrun. Headed over a bit early and offered to help out if they needed an extra set of hands. Popped out some of the route markings.
9 AM

Running (Road) tempo 17:15 intensity: (17 @0) + (2:04 @1) + (50 @2) + (4:17 @3) + (6:35 @4) + (3:12 @5) 5.0 km (3:27 / km) +51m 3:17 / km
ahr:161 max:184 shoes: Asics Gel-Noosa FF (Blue)

Tough in the weather but still good fun. Maybe a t-shirt was a layer too light for today. Solid 1st km and was all alone but lost time in the 2nd km with the wind and hail in my face. 17:15 is one of my better parkrun times on this course.

Last one in Waterstown before Christmas, might be a parkrun tourist next Saturday somewhere, watch this space!
10 AM

Running (Road) warm up/down 16:23 intensity: (14 @1) + (4:33 @2) + (5:58 @3) + (4:46 @4) + (52 @5) 2.66 km (6:09 / km) +39m 5:44 / km
ahr:156 max:185 shoes: Asics Gel-Noosa FF (Blue)

Back home to chill out with Riina. Watched some of Exeter and Gloucester before heading into Dublin for the evening to get dinner and see the Christmas lights.

Home in time to see Spurs play.

Friday Dec 7, 2018 #

6 AM

Running (Road) 39:13 intensity: (1 @0) + (26:04 @1) + (8:41 @2) + (4:27 @3) 6.31 km (6:13 / km) +52m 5:58 / km
ahr:131 max:157 shoes: Asics Gel-Noosa FF (Blue)

Early morning jog in, bit dark and chilly out there
12 PM

Running (Road) 22:42 intensity: (1:34 @0) + (20:31 @1) + (37 @2) 4.14 km (5:29 / km) +88m 4:58 / km
ahr:120 max:145 shoes: Asics Gel-Noosa FF (Blue)

Home from Chapelizod after losing the first part of the run.

Running (Road) 13:00 [3] 2.3 km (5:39 / km)
shoes: Asics Gel-Noosa FF (Blue)

Watch reset at the lights in Chapelizod so this is a rough guess at the time it took to get there.

Thursday Dec 6, 2018 #

7 AM

Running (Road) 31:06 intensity: (55 @0) + (30:11 @1) 5.24 km (5:56 / km) +47m 5:41 / km
ahr:122 max:132 shoes: Asics Gel-Noosa FF (Blue)

Practically a rest day with just a morning commute. Collecting Riina this evening and then going to the Dublin Lights in the zoo

Wednesday Dec 5, 2018 #

9 AM

Running (Road) 31:53 intensity: (27 @0) + (19:57 @1) + (11:29 @2) 5.53 km (5:46 / km) +47m 5:32 / km
ahr:131 max:143 shoes: Asics Gel-Noosa FF (Blue)

Nice sleep in. Always find it hard to fall asleep after a late run.
12 PM

Running (Road) 1:04:54 intensity: (8 @0) + (19:15 @1) + (45:29 @2) + (2 @3) 12.83 km (5:03 / km) +103m 4:52 / km
ahr:136 max:149 shoes: Asics Gel-Noosa FF (Blue)

Longer than usual lunch loop with Donal. Nice day for it. We spotted CD out doing his miles too!
6 PM

Running (Road) 30:56 intensity: (14 @0) + (29:13 @1) + (1:29 @2) 5.04 km (6:08 / km) +43m 5:53 / km
ahr:130 max:139 shoes: Asics Gel-Noosa FF (Blue)

Home for some house work! 50miles in 3 days since Riina gets here tomorrow. Can’t spend every hour of the day running while she’s here :-D

Tuesday Dec 4, 2018 #

7 AM

Running (Road) 29:46 intensity: (7 @0) + (21:56 @1) + (7:43 @2) 5.22 km (5:42 / km) +44m 5:28 / km
ahr:129 max:141 shoes: Asics Gel-Noosa FF (Blue)

Woke up at 0630 which was fine and then the next thing it was 0730....dozed off. Bit frosty about this morning. First time ive kept on my hat and gloves for the whole commute this winter

Tuesday Geography Fun: There are only 2 double landlocked countries in the world (countries entirely bordered by countries who are themselves landlocked). No googling! Bonus if you know the landlocked countries that landlock the double landlocked countries......simple!
C • Double 4
12 PM

Running (Road) 36:43 intensity: (15 @0) + (7:42 @1) + (28:09 @2) + (37 @3) 7.19 km (5:06 / km) +37m 4:59 / km
ahr:138 max:152 shoes: Asics Gel-Noosa FF (Blue)

4miles for Lunch with Donal. Paddy hopped in for about 100m at the end too as we went around the office....

Started off with hat and gloves again but wasnt too bad once got warmed up a bit.
6 PM

Running (Road) 1:50:54 intensity: (1:01 @0) + (19:40 @1) + (40:02 @2) + (45:42 @3) + (4:29 @4) 22.11 km (5:01 / km) +130m 4:52 / km
ahr:146 max:169

Relaxed 8*800m (400m rec) road intervals with Ciarán.

Coach Willie was delighted with Saturday’s result. And then discussed 2 day DOMS and one of his favourite distance runners, Grete Waitz (2nd LA 1984 Marathon). Interesting & knowledgeable man!

Monday Dec 3, 2018 #

7 AM

Running (Road) 37:25 intensity: (2 @0) + (22:13 @1) + (14:08 @2) + (1:02 @3) 6.34 km (5:54 / km) +42m 5:43 / km
ahr:133 max:152 shoes: Asics Gel-Noosa FF (Blue)

Flexi hunting for the week since I kept stupidly putting it off. Lots of deer about this morning.
12 PM

Running (Road) 52:36 intensity: (40 @0) + (22:28 @1) + (27:25 @2) + (2:03 @3) 10.07 km (5:13 / km) +54m 5:05 / km
ahr:135 max:158 shoes: Asics Gel-Noosa FF (Blue)

Lunch loop with Des and John who were in from fieldwork for the day, apparently that's what happens on the first Monday of the month. Learn something new every day
6 PM

Running (Road) 39:56 intensity: (39 @0) + (17:16 @1) + (21:48 @2) + (13 @3) 7.02 km (5:41 / km) +95m 5:20 / km
ahr:135 max:151 shoes: Asics Gel-Noosa FF (Blue)

Home via Aldi to get stuff for homemade chilli wraps (dinner tonight, lunch tomorrow, lunch Wednesday) and picked up some sweet potato fries to go with them. Big city living!

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