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Training Log Archive: Joshosh

In the 7 days ending Dec 21, 2018:

activity # timemileskm+m
  Running (Road)13 11:58:00 86.35(8:19) 138.97(5:10) 1006
  Running (Trails)3 2:18:00 15.91(8:40) 25.61(5:23) 439
  Total16 14:16:00 102.26(8:22) 164.58(5:12) 1446
  [1-5]16 14:08:57

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SaSuMoTuWeThFr

Friday Dec 21, 2018 #

8 AM

Running (Road) 36:36 intensity: (11 @0) + (25:38 @1) + (9:29 @2) + (1:18 @3) 6.28 km (5:50 / km) +45m 5:38 / km
ahr:131 max:159 shoes: Asics Gel-Noosa FF (Blue)

Last commute of the year! Heavy larger backpack this morning since I needed to bring in the last of the bits to come south with me.
12 PM

Running (Road) 52:04 intensity: (26 @0) + (29:15 @1) + (22:23 @2) 10.38 km (5:01 / km) +54m 4:53 / km
ahr:133 max:143 shoes: Asics Gel-Noosa FF (Blue)

Hoped for a nice boring lunch run alone looking at the deer and squirrels, as usual, but below the Magazine Fort I came across a collapsed runner lying in the longer grass.

Never been first on a scene like this. He was conscious and able to talk but slurred words (initially I thought it was just a strong accent since he’s from cork/kerry border!), couldn't fully smile and had poor motor skills in his left arm (but was able to grip and squeeze a finger) and left leg. After those years of hearing the F.A.S.T adverts at least it lodged something in my thick head. I flagged a car down and 2 people came to help, one studying medicine who had recently learned about strokes. Decided despite my expert level spatial data skills this is more his forte! He knew the things to do and questions to ask after the basics from the ad and I called an ambulance (first time calling 112). At least I know the park really well for directions. Took off my running top and wrapped him in it and popped my hat on him to try keep him some bit warm. We sent him on his way with the paramedics and we contacted his wife too (to tell her what had happened and then a second time to tell her which hospital he was going to).

Fingers crossed for Jerry (who like myself is a Cork man in the big city)! Hopefully I'll see him another day jogging in the park!

Fairplay to the other 3 people who stopped and helped today, I'd have been a bit stuck without them.

Spent between 35-40minutes at the scene but infairness my boss is sorting out my flexi time clock due to the circumstances! Think maybe early next year I should find some sort of first aid course to better know what to do in situations.
C • Medical 5

Thursday Dec 20, 2018 #

8 AM

Running (Road) 34:58 intensity: (13 @0) + (27:24 @1) + (7:18 @2) + (3 @3) 6.27 km (5:35 / km) +43m 5:24 / km
ahr:128 max:149 shoes: Asics Gel-Noosa FF (Blue)

Stayed in bed for a bit longer this morning.....because why not! Very much enjoyed the Spurs match last night :D
12 PM

Running (Road) 1:10:12 intensity: (14 @0) + (32:07 @1) + (37:44 @2) + (7 @3) 13.72 km (5:07 / km) +66m 5:00 / km
ahr:135 max:149 shoes: Asics Gel-Noosa FF (Blue)

Last lunch run of the year with Donal since he is on leave tomorrow. His brother dropped in from Damastown to tag in. His plan said 8miles today so we did a bit more than the usual loop. 60mins tonight with the DH Athlete Development group
6 PM

Running (Road) long 1:59:34 intensity: (1:16 @0) + (35:47 @1) + (1:06:59 @2) + (15:32 @3) 23.09 km (5:11 / km) +141m 5:02 / km
ahr:138 max:162 shoes: Asics Gel-Noosa FF (Blue)

Winter miles are still enjoyable.....and they just have to stay that way for another while. Tagged on a few before and after as usual. Good chit chat with Louis (1:52 - 800m) and Niall (2:41 marathon)

Wednesday Dec 19, 2018 #

8 AM

Running (Road) 36:00 intensity: (11 @0) + (31:01 @1) + (4:48 @2) 6.29 km (5:44 / km) +42m 5:33 / km
ahr:128 max:146 shoes: Asics Gel-Noosa FF (Blue)

What a solid sleep that was. Amazing what 44km of a Tuesday does for a good nights rest
12 PM

Running (Road) 53:22 intensity: (27 @0) + (18:18 @1) + (34:32 @2) + (5 @3) 10.56 km (5:03 / km) +53m 4:56 / km
ahr:135 max:149 shoes: Asics Gel-Noosa FF (Blue)

Regular Runch loop with Donal. 10km lap of the park. Not many more of these left for the year
5 PM

Running (Road) 36:43 intensity: (11 @0) + (24:22 @1) + (12:10 @2) 6.43 km (5:42 / km) +95m 5:19 / km
ahr:132 max:148

Home for dinner and the Derby!

Passed a Santa out running some miles before the big day!

Tuesday Dec 18, 2018 #

8 AM

Running (Road) 34:27 intensity: (8 @0) + (15:21 @1) + (16:52 @2) + (2:06 @3) 6.33 km (5:27 / km) +53m 5:14 / km
ahr:135 max:156 shoes: Asics Gel-Noosa FF (Blue)

Back to the morning ritual. Stayed in bed a bit longer though to avoid the worst of the rain.

World Cup Round #1 in Helsinki in June (weekend before Jukola) could be worth a visit
12 PM

Running (Road) 53:39 intensity: (20 @0) + (10:49 @1) + (41:58 @2) + (32 @3) 10.55 km (5:05 / km) +79m 4:54 / km
ahr:139 max:151 shoes: Asics Gel-Noosa FF (Blue)

Regular loop of the park with Donal. Plenty to catch up on since last Tuesday.
6 PM

Running (Road) intervals 2:18:47 intensity: (1:47 @0) + (41:13 @1) + (1:10:12 @2) + (12:59 @3) + (7:46 @4) + (4:50 @5) 27.57 km (5:02 / km) +169m 4:53 / km
ahr:141 max:186 shoes: Asics Gel-Noosa FF (Blue)

8*800m (400m rec) solo on the roads with DH group

2:33, 2:36, 2:30, 2:37, 2:30, 2:37, 2:27, 2:26

No points for guessing which way is slightly uphill and into the wind!

Tagged a long run on to the workout which included popping to Tesco! Pacing was a bit messy this evening. Busy footpath and headlights of traffic coming towards us makes it tough to keep your eyes focused. But good to get another decent enough workout in the legs. Felt nice and controlled. Good training day total.

Monday Dec 17, 2018 #

5 PM

Running (Road) 34:08 intensity: (10 @0) + (18:36 @1) + (13:15 @2) + (2:07 @3) 6.45 km (5:18 / km) +95m 4:56 / km
ahr:132 max:154 shoes: Asics Gel-Noosa FF (Blue)

Up at 0645 Finnish time to travel home and get a half days work done. Snow arrived the day I’m leaving.....

Sunday Dec 16, 2018 #

1 PM

Running (Trails) 1:22:15 intensity: (55 @0) + (34:25 @1) + (44:48 @2) + (2:07 @3) 16.21 km (5:04 / km) +269m 4:41 / km
ahr:135 max:153

Last run for this year in Helsinki. 2 loops of Töölönlahti and eläintarhanlahti. Feel bad for the ducks losing all there water to the ice! 90mile week. Spent last night at Riina’s work Christmas function, black tie shindig. Who serves beef with no spuds?! We got the plate with beef and some purée veg and carrots and I was waiting for a little side bowl/plate of varied types of potato.....left disappointed!

Off to see the new Spider-Man movie at the IMAX and in 3D with Roope while Riina, Anna and Anni have a girls evening.

Saturday Dec 15, 2018 #

8 AM

Running (Trails) warm up/down 24:47 intensity: (15 @0) + (10:00 @1) + (14:32 @2) 4.04 km (6:08 / km) +69m 5:39 / km
ahr:136 max:147 shoes: Asics Gel-Noosa FF (Blue)

-7.5 out so jogged to parkrun with a small backpack so I could store my leggings in it while I did the parkrun. Still quite dark out too and I wasn’t sure if I needed a headtorch for the first part
9 AM

Running (Road) tempo 17:30 intensity: (12 @0) + (21 @1) + (9 @2) + (8 @3) + (13:34 @4) + (3:06 @5) 5.06 km (3:28 / km) +72m 3:14 / km
ahr:172 max:184 shoes: Asics Gel-Noosa FF (Blue)

First proper parkrun tourist run! Last parkrun for 2018, I’ll have managed 20 this year.

Ran in shorts (unsurprisingly the only one who did), T-shirt, long sleeve top, hat and gloves and it wasn’t too bad. Start was fun along the waterfront before the first steep climb up over the railway bridge. Coming down the other side I had a gap and kept trundling along to the u-turn at halfway. Then back along the gravel/tarmac tow path before the other side of that sharp climb.

Lungs found it a bit tough since they’re not used to this, it is after all a different type of cold! Only a few icy patches out there which were possible to avoid. Needed a warmer day to get that <17:05 course record.

Pity the numbers are so low, 23 this morning. Not as big as Tampere yet. Maybe it needs to be pushed out there a bit more since parkrun doesn’t seem to be that big here......that and it’s winter probably doesn’t help!
10 AM

Running (Trails) warm up/down 30:58 intensity: (7 @0) + (20:06 @1) + (10:36 @2) + (9 @3) 5.36 km (5:47 / km) +101m 5:17 / km
ahr:133 max:150 shoes: Asics Gel-Noosa FF (Blue)

They were short of volunteers so after I threw on my gear I did some barcode scanning. Good way to meet people and get to chit chat. Then home for a hot shower.

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