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Training Log Archive: Joshosh

In the 7 days ending Mar 8, 2019:

activity # timemileskm+m
  Running (Road)16 12:39:06 92.29(8:13) 148.53(5:07) 1157
  Running (Track)1 1:58:21 15.3(7:44) 24.62(4:48) 89
  Orienteering ◪1 33:19 3.37(9:53) 5.43(6:08) 5522 /22c100%
  Total18 15:10:46 110.96(8:12) 178.57(5:06) 130022 /22c100%
  [1-5]18 15:01:55

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SaSuMoTuWeThFr

Friday Mar 8, 2019 #

8 AM

Running (Road) 28:27 intensity: (13:38 @1) + (14:49 @2) 5.24 km (5:26 / km) +47m 5:12 / km
ahr:135 max:148 shoes: Asics Gel-Noosa FF 2 (Pink)

Turns out "Tell her about it" by Billy Joel is the perfect beat for my run cadence......
C • 182 bpm 2
12 PM

Running (Road) 52:39 intensity: (9 @0) + (9:12 @1) + (42:28 @2) + (50 @3) 10.6 km (4:58 / km) +80m 4:47 / km
ahr:139 max:151 shoes: Asics Gel-Noosa FF 2 (Pink)

Usual loop, usual pace, usual company. Nice day for it, even a smidgen warm.
4 PM

Running (Road) 27:38 intensity: (7 @0) + (12:25 @1) + (12:17 @2) + (2:49 @3) 5.12 km (5:24 / km) +43m 5:11 / km
ahr:136 max:161 shoes: Asics Gel-Noosa FF 2 (Pink)

Since it’s friday I decided to leave work a bit early because why not!?

Thursday Mar 7, 2019 #

8 AM

Running (Road) 29:20 intensity: (30 @0) + (24:54 @1) + (3:56 @2) 5.24 km (5:36 / km) +47m 5:22 / km
ahr:126 max:141 shoes: Asics Gel-Noosa FF 2 (Pink)

Tired after an exciting night of Champions League watching!Gotta love a few dubious penalty decisions (to give and not)

Bit tight on my extensor tendons on my left food.
6 PM

Running (Road) long 2:04:03 intensity: (1:11 @0) + (7:45 @1) + (1:37:59 @2) + (17:08 @3) 24.23 km (5:07 / km) +127m 4:59 / km
ahr:142 max:162 shoes: Asics Gel-Noosa FF 2 (Pink)

Wednesday Mar 6, 2019 #

8 AM

Running (Road) 29:36 intensity: (5 @0) + (23:04 @1) + (6:27 @2) 5.25 km (5:38 / km) +46m 5:24 / km
ahr:130 max:142 shoes: Asics Gel-Noosa FF 2 (Pink)

Bit DOMSy this morning on the way in but did pretty well in the Breakfast Table Quiz. Someone has set 16 as the score to beat so it's going to take some top quality quizzing!
12 PM

Running (Road) 53:48 intensity: (16 @0) + (23:56 @1) + (20:39 @2) + (8:42 @3) + (15 @4) 10.58 km (5:05 / km) +81m 4:54 / km
ahr:137 max:165 shoes: Asics Gel-Noosa FF 2 (Pink)

Slow Runch with Donal. Carrying some fatigue from last night but this will hopefully go some way to flushing it out of the system. HR went a bit off after about 45mins....certainly wasnt in the >150bpm range
5 PM

Running (Road) 28:15 intensity: (16 @0) + (18:44 @1) + (9:15 @2) 5.12 km (5:31 / km) +45m 5:17 / km
ahr:131 max:142 shoes: Asics Gel-Noosa FF 2 (Pink)

Home via milk pick up for porridge. Be handy to just have a cow down in Waterstown Park. Tired tired leg!

Tuesday Mar 5, 2019 #

8 AM

Running (Road) 27:37 intensity: (12 @0) + (16:31 @1) + (10:54 @2) 5.27 km (5:15 / km) +46m 5:01 / km
ahr:131 max:145 shoes: Asics Gel-Noosa FF 2 (Pink)

I can’t believe it’s pancake Tuesday again. Honestly, it just crêped up on me :D
12 PM

Orienteering ◪ 33:19 intensity: (16 @0) + (13:04 @1) + (18:14 @2) + (1:45 @3) 5.43 km (6:08 / km) +55m 5:51 / km
ahr:136 max:154 spiked:22/22c shoes: Asics Gel-Noosa FF 2 (Pink)

O-Runch with Donal. Checking my proposed control sites for the IJS training later this month. A few don't exist anymore so a bit more planning to be done for this exercise.
6 PM

Running (Track) intervals 1:58:21 intensity: (1:01 @0) + (5:49 @1) + (51:14 @2) + (58:13 @3) + (2:04 @4) 24.62 km (4:48 / km) +89m 4:43 / km
ahr:148 max:170 shoes: Asics Gel-Noosa FF 2 (Pink)

16*300m (300m rec) on a Marti Pellow type of evening!

(56, 56, 54, 54 / 54, 53, 54, 52 / 51, 50, 51, 52 / 51, 50, 48, 47)

Good session on the track tonight even if the legs were a bit tired before, during and after! Coach said 16*300m was on the menu for me. Worked through the session pretty well. Helped towards the end by having Coach at the start/finish and Ciaran on the back straight pushing me on. Ciaran asked me to give it a bit more oomph on the last 300 so I did but got lactic snipered on the home straight.

Garmin double tap the screen to take a lap function is a pain in the rain with cold fingers.

Monday Mar 4, 2019 #

8 AM

Running (Road) 27:28 intensity: (34 @0) + (16:31 @1) + (10:01 @2) + (22 @3) 5.23 km (5:15 / km) +47m 5:02 / km
ahr:130 max:154 shoes: Asics Gel-Noosa FF 2 (Pink)

Bit chilly out this morning and some snow still sitting around in the park after yesterday evening.
12 PM

Running (Road) 47:58 intensity: (19 @0) + (8:21 @1) + (31:15 @2) + (8:03 @3) 10.57 km (4:32 / km) +79m 4:23 / km
ahr:142 max:162 shoes: Asics Gel-Noosa FF 2 (Pink)

Donal was on his Stag over the weekend so was still a bit worse for wear today meaning I had no company. Stuck on the radio and scooted around for a lap. Most of the snow is gone at this stage.
4 PM

Running (Road) 19:55 intensity: (10 @0) + (2:23 @1) + (17:22 @2) 4.08 km (4:53 / km) +10m 4:49 / km
ahr:139 max:148 shoes: Asics Gel-Noosa FF 2 (Pink)

Short run down to McKee to have a meeting with the GIS Section down there
6 PM

Running (Road) 39:25 intensity: (13 @0) + (29:32 @1) + (9:40 @2) 7.61 km (5:11 / km) +75m 4:56 / km
ahr:132 max:146 shoes: Asics Gel-Noosa FF 2 (Pink)

Home through the park. More deer wandering around than people. Bit chilly out, might have to start packing gloves

Sunday Mar 3, 2019 #

Event: Kingdom League, Upper Torc - Muckross
 
8 AM

Running (Road) 2:31:10 intensity: (36 @0) + (27:42 @1) + (1:55:51 @2) + (7:01 @3) 30.2 km (5:00 / km) +225m 4:50 / km
ahr:139 max:156 shoes: Asics Gel-Noosa FF 2 (Pink)

Attending the church of the Sunday Long Run with Des, Dan & Kieran B. Bit drizzly but nice route and good company! 100 mile week rounded out. Longest run since Donadea and not feeling too bad. Home plenty early to watch the Nordic Champs 50km freestyle and have my chocolate cereal because it’s a Sunday :-D

Saturday Mar 2, 2019 #

8 AM

Running (Road) 22:38 intensity: (2:44 @0) + (17:35 @1) + (2:19 @2) 3.76 km (6:01 / km) +36m 5:45 / km
ahr:122 max:142 shoes: Asics Gel-Noosa FF 2 (Pink)

Doing my parkrun volunteering and putting out the course markings on the lower lap with Shane. Bit breezy and damp out but not too bad
9 AM

Running (Road) tempo 17:24 intensity: (59 @1) + (1:04 @2) + (12 @3) + (12:56 @4) + (2:13 @5) 5.0 km (3:29 / km) +49m 3:19 / km
ahr:141 max:185 shoes: Asics Gel-Noosa FF 2 (Pink)

Nobody came to play so was alone from the get go. Tired legs were happy to just cruise around at a reasonable clip. Trouble again lapping some of the bigger groups this week. Good fun on a Saturday morning.

Running (Road) warm up/down 31:45 intensity: (12 @0) + (17:05 @1) + (14:20 @2) + (8 @3) 5.44 km (5:50 / km) +73m 5:28 / km
ahr:132 max:150 shoes: Asics Gel-Noosa FF 2 (Pink)

Did 1 loop cool down with Robert and Michael and then another half lap on the way home. End of the women’s 30km Nordic Champs, Spurs v Arsenal, Scarlets v Munster and the Euro indoors for the evening.

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