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Training Log Archive: Joshosh

In the 7 days ending Mar 11, 2019:

activity # timemileskm+m
  Running (Road)16 13:19:04 98.15(8:08) 157.96(5:04) 1231
  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 15:50:44 116.82(8:08) 188.0(5:03) 137522 /22c100%
  [1-5]18 15:42:52

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Monday Mar 11, 2019 #

8 AM

Running (Road) 28:51 intensity: (18 @0) + (21:21 @1) + (7:12 @2) 5.24 km (5:30 / km) +47m 5:16 / km
ahr:129 max:141 shoes: Asics Gel-Noosa FF 2 (Pink)

Tired start to the week.

Looks like a good turnout for the IV's on Saturday.....pity about the UCD continued success :D Are the team places worked out by the places of the top 3 or the times of the top 3? (I don't remember from all those years ago!)
C • IVs 4
12 PM

Running (Road) 52:42 intensity: (45 @0) + (14:05 @1) + (34:54 @2) + (2:58 @3) 10.65 km (4:57 / km) +81m 4:46 / km
ahr:138 max:152 shoes: Asics Gel-Noosa FF 2 (Pink)

Bit of a delay at the start with Donal sorting out a UPS delivery but we got moving ok. Legs a small bit heavy from yesterdays long run. Early to bed tonight I think. Made a race calendar for the year. It's going to be busy when I tag road, track and IMRA races onto it.
5 PM

Running (Road) 22:14 intensity: (21 @0) + (8:45 @1) + (12:42 @2) + (26 @3) 4.23 km (5:15 / km) +9m 5:12 / km
ahr:135 max:151 shoes: Asics Gel-Noosa FF 2 (Pink)

Down to Barracks for the evening. Just got in before they closed the back gate.
7 PM

Running (Road) 41:31 intensity: (37:07 @1) + (4:03 @2) + (21 @3) 7.76 km (5:21 / km) +53m 5:10 / km
ahr:129 max:150 shoes: Asics Gel-Noosa FF 2 (Pink)

An evening spent discussing geodatabase structures and building with the DF.......basically an evening of nerding

Sunday Mar 10, 2019 #

8 AM

Running (Road) long 2:46:14 intensity: (1:38 @0) + (11:54 @1) + (53:33 @2) + (1:36:27 @3) + (2:42 @4) 36.61 km (4:32 / km) +261m 4:23 / km
ahr:148 max:169 shoes: Asics Gel-Noosa FF 2 (Pink)

Sunday long run with the marathon group. ~30km mystery tour long run with the guys. Bit breezy out on the route and didn’t know where I was for most of it. Brisker pace than last week and on some sketchy enough roads. Wrist HRM seems to have been happier today. Done before breakfast and at the end of a good high total week (187.6km) and no ill effects on the body which is a positive. Got very cold on the way home from the clubhouse running into driving hail and a cold wind....brain freeze central!

Saturday Mar 9, 2019 #

8 AM

Running (Road) 35:44 intensity: (47 @0) + (23:16 @1) + (11:41 @2) 6.11 km (5:51 / km) +93m 5:26 / km
ahr:130 max:147 shoes: Asics Gel-Noosa FF 2 (Pink)

Gentle morning shuffle including some course marking. Lots of activity in the park this morning with tractors cutting the long grass and the brambles getting attacked and shifted out too. Hoping that a longer than usual warm up might help get the system rolling ok.
9 AM

Running (Road) tempo 17:10 intensity: (1:10 @2) + (2:10 @3) + (10:50 @4) + (3:00 @5) 5.0 km (3:26 / km) +47m 3:17 / km
ahr:147 max:157 shoes: Asics Gel-Noosa FF 2 (Pink)

Decent first km with company from Sean K (Donore) and Brian (Raheny) a bit further back. Got my gap after maybe 1200m and then rolled it home from there. Breezy on course, especially along the river section and the steep hill. Reasonable zip in the legs all considered. HR data is just plain wrong again.....I’ve moved times around my training zones to better represent.

Some gremlins in the results system this week with scanner issues.
C • Chest strap 2

Running (Road) warm up/down 33:15 intensity: (1:25 @1) + (10:30 @2) + (21:20 @3) 5.72 km (5:49 / km) +77m 5:27 / km
ahr:150 max:171 shoes: Asics Gel-Noosa FF 2 (Pink)

Easy lap as a cool down with the lads and then another half lap to get back home. HR monitor still off.....or was I really working that much harder on the cool down chat lap. More shifting of time in each zone.

DH long run tomorrow to round out a ~175-180km week

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.

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