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Training Log Archive: Joshosh

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running (Road)15 11:24:48 82.21(8:20) 132.31(5:11) 1017
  Orienteering ◪1 1:00:29 5.64(10:43) 9.08(6:40) 17511c
  Total16 12:25:17 87.86(8:29) 141.39(5:16) 119211c
  [1-5]16 12:17:58
averages - sleep:8.3 rhr:57 weight:59kg

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Sunday Mar 31 #

8 PM

Running (Road) 38:22 intensity: (19 @0) + (27:57 @1) + (10:06 @2) 6.65 km (5:46 / km) +59m 5:32 / km
ahr:132 max:144 rhr:60 slept:8.34 weight:59kg shoes: Asics Gel-Noosa FF 2 (Pink)

Home from the trainstation with a ~10kg backpack on. Low mileage end to a reasonable week. 724km done for March and winter training is now pretty much over, survived it injury free with a PB over 5km and 50km during it. A 2nd winter like this would for sure help the WOC 2020 target.

Time to start thinking about a taper plan ahead of the 9th of April in the Netherlands and generally lowering the weekly totals a bit to hit the sessions a bit harder and prepare for race season.

Saturday Mar 30 #

10 AM

Orienteering ◪ 1:00:29 intensity: (1:40 @0) + (2:41 @1) + (25:15 @2) + (14:20 @3) + (10:57 @4) + (5:36 @5) 9.08 km (6:40 / km) +175m 6:05 / km
ahr:153 max:181 11c rhr:55 slept:9.13 shoes: Icebug Spirit6 W OLX

CorkO Training Day - Tír na Spideoige

Training on some great terrain with CorkO. Decent training group of Darren, Rob, Zac, Jens, Liam and Darragh turned up this morning

First part of the training was a Line-O near where the chasing start of the Shamrock started. Pretty easy but a nice way to warm-up and get into the map.

Line-O

Next exercise was a short course (4 controls) on a map with no crags. Actually made the area a bit easier to read as it removed a lot of clutter off the map. Not sure about the finish, maybe a bit too low but there was a knoll there for sure.

No Crags Map

3rd exercise was routechoice spotting and execution. Did this in a group with robrunner, Dooby and Jens. Rob took A, Jens B, Me C and Dooby D for the first section. Seems D was the best route but general agreement that somewhere between C and D would be best. Free choice for the 2nd control. Shouldve gone a bit straighter to the control in the last section of the leg but hit the marsh and then rain down to the kite. Up to the finish where Liam C, zacosh and Tony C all started coming towards us and had to turn around to run back and get the control.

Routechoice Exercise

Final training was a course in the southern section of the map against Dooby. I went to 1 first and he went to 5 first. I was a bit hesitant to #1 and then didnt find the wall near #2 so wasnt 100% confident. Better in the end of the course to #3 and #4 and then up the hill to #5. About 1 min behind Dooby on this course, ish.

Course exercise


Good exercises. Just a bit rusty mainly but nav for the majority was good, tentative in a few places. Maybe a smidge too much just standing around though....but there are worse days and places to be standing around! Had hoped to get the horseshoe loop in Gougane barra done in the afternoon with robrunner and Conrad but the time was way later when we got down off the training so had to pull the plug on it.

Friday Mar 29 #

7 AM

Running (Road) 29:11 intensity: (17 @0) + (16:27 @1) + (10:10 @2) + (2:06 @3) + (11 @4) 5.21 km (5:36 / km) +46m 5:22 / km
ahr:134 max:165 rhr:57 slept:7.17 shoes: Asics Gel-Noosa FF 2 (Pink)

Last one for the week, heading south for the weekend. Heaviest bag for a long time. Will be nice to do the CorkO training tomorrow in West Cork and then (all timings working out) doing the Gougane Barra horseshoe loop with robrunner, zacosh and Conrad.

>700km and >60hrs for March clicked over this morning.
1 PM

Running (Road) 23:08 intensity: (16 @0) + (3:12 @1) + (19:17 @2) + (23 @3) 4.51 km (5:08 / km)
ahr:139 max:150 shoes: Asics Gel-Noosa FF 2 (Pink)

From work down to the train station to head south for the weekend. The weather at the moment is very Trevor Giles

Thursday Mar 28 #

8 AM

Running (Road) 28:57 intensity: (16:45 @1) + (11:16 @2) + (56 @3) 5.2 km (5:34 / km) +47m 5:20 / km
ahr:132 max:153 rhr:57 slept:8.18 shoes: Asics Gel-Noosa FF 2 (Pink)

Good sleep but struggled to get out of it this morning. Ended up staying up later than intended as I got stuck into Derry Girls.....Classic rock the boat scene!

Probably need to be in a bit early tomorrow since I'm on a half to just make sure I get my 11:06 for next month.
12 PM

Running (Road) 42:12 intensity: (7:15 @1) + (30:26 @2) + (4:15 @3) + (16 @4) 8.48 km (4:58 / km) +81m 4:45 / km
ahr:142 max:167 shoes: Asics Gel-Noosa FF 2 (Pink)

Cracker of a day out there. The park in this kind of weather is just fantastic. Even some men of a certain age out walking with their shirts off trying to even out the farmers tan and an Ice-cream van about too......summer has come early! I wonder what kind of day Bill Withers thinks it is?!
6 PM

Running (Road) long 2:00:50 intensity: (49 @0) + (47:54 @1) + (1:12:07 @2) 23.05 km (5:14 / km) +243m 4:59 / km
ahr:135 max:146 shoes: Asics Gel-Noosa FF 2 (Pink)

Thursday Easy Longish. None of the LTADS were running for various reasons (some of them are running national juvenile indoors other are just lazy :D ). Tagged along with John from Tipp on his loop. Legs not too bad. Changed to an older pair of shoes for this with less miles on them and my shins feel a lot better for it!

Wednesday Mar 27 #

8 AM

Running (Road) 29:12 intensity: (19 @0) + (24:48 @1) + (4:05 @2) 5.2 km (5:37 / km) +47m 5:22 / km
ahr:128 max:143 rhr:57 slept:8.09 shoes: Asics Gel-Noosa FF 2 (Pink)

Legs a bit tired this morning so a bit of a shuffle
12 PM

Running (Road) 51:51 intensity: (13 @0) + (13:50 @1) + (37:43 @2) + (5 @3) 10.53 km (4:55 / km) +86m 4:44 / km
ahr:138 max:149 shoes: Asics Gel-Noosa FF 2 (Pink)

Sunny Runch. Nice warm day for a loop in the park with Donal. Both of us did sessions yesterday so tired legs all around.

Saw the mud run set up for the schools thing today. Looks a bit like the TT for the juniors. Severe lack of mud though.....
6 PM

Running (Road) 27:47 intensity: (42 @0) + (22:45 @1) + (4:20 @2) 5.16 km (5:23 / km) +43m 5:10 / km
ahr:130 max:139 shoes: Asics Gel-Noosa FF 2 (Pink)

Home after flexi gathering via Aldi to pick up some melon and oranges. Very important to try and keep the scurvy at bay!

Tuesday Mar 26 #

9 AM

Running (Road) 28:22 intensity: (26 @0) + (19:35 @1) + (8:21 @2) 5.21 km (5:27 / km) +46m 5:13 / km
ahr:127 max:145 rhr:57 slept:9.46 shoes: Asics Gel-Noosa FF 2 (Pink)

Took the extra bit in bed this morning as I felt I needed it. On the roads tonight with DH, will see how good my legs feel. Next week is a taper week anyway.
6 PM

Running (Road) intervals 1:54:29 intensity: (56 @0) + (17:06 @1) + (54:34 @2) + (19:04 @3) + (17:48 @4) + (5:01 @5) 24.62 km (4:39 / km) +126m 4:32 / km
ahr:148 max:184 shoes: Asics Gel-Noosa FF 2 (Pink)

10*800m (200m rec) Solo on the roads:
(2:41, 2:42, 2:40, 2:42, 2:38, 2:39, 2:37, 2:39, 2:35, 2:36)

Solid without being spectacular, it’s another one in the bank.

Mixed feelings this workout. Very little zip in the legs. This pace felt fine and relatively comfortable for the most part but didn’t feel I could up it, presumably due to the high mileage block. Consistent splits for all the kms during the session, only 8seconds between the fastest and slowest km’s tonight. The splits average out at about 33:10 - 10km pace which isnt too bad given how ok they felt.

God that road is boring!

Monday Mar 25 #

8 AM

Running (Road) 30:04 intensity: (12 @0) + (28:15 @1) + (1:37 @2) 5.36 km (5:37 / km) +47m 5:22 / km
ahr:123 max:140 rhr:57 slept:7.41 shoes: Asics Gel-Noosa FF 2 (Pink)

Start of another week. Got the IJS relay training splits from Saturday afternoon sorted out from the CSV data.

Couldnt fall asleep last night for some reason, awake until after midnight. Hopefully tonight is better.
12 PM

Running (Road) 53:19 intensity: (23 @0) + (27:14 @1) + (25:42 @2) 10.63 km (5:01 / km) +81m 4:50 / km
ahr:133 max:143 shoes: Asics Gel-Noosa FF 2 (Pink)

Tired from last week but Donal was patient and didn't push on. Barracks tonight again hopefully setting up the database structure.

5 PM

Running (Road) 24:00 intensity: (19 @0) + (21:38 @1) + (2:03 @2) 4.6 km (5:13 / km) +9m 5:10 / km
ahr:129 max:140 shoes: Asics Gel-Noosa FF 2 (Pink)

From a day of Spatial Data Updates down to McKee for some database structuring.
7 PM

Running (Road) 43:04 intensity: (28 @0) + (40:00 @1) + (2:36 @2) 7.91 km (5:27 / km) +54m 5:16 / km
ahr:128 max:138 shoes: Asics Gel-Noosa FF 2 (Pink)

Home from McKee. Quite tired.

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