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Training Log Archive: Joshosh

In the 7 days ending Apr 7:

activity # timemileskm+m
  Running (Road)17 8:06:55 58.36(8:21) 93.93(5:11) 743
  Running (Track)1 1:36:39 12.02(8:02) 19.35(5:00) 67
  Total18 9:43:34 70.38(8:17) 113.27(5:09) 810
  [1-5]18 9:37:00
averages - sleep:8.8 rhr:60

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Sunday Apr 7 #

Note
rhr:57 slept:11.0 (rest day)

Sorting out a few bits before heading to the Netherlands tomorrow for the week. Head cold almost gone, hopefully its shifted enough to race well!

Saturday Apr 6 #

8 AM

Running (Road) warm up/down 22:09 intensity: (52 @0) + (15:05 @1) + (6:00 @2) + (12 @3) 3.55 km (6:15 / km) +38m 5:56 / km
ahr:130 max:150 rhr:58 slept:9.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Down to give a hand with the pre-event set up and marking the course.
9 AM

Running (Road) tempo 17:47 intensity: (27 @0) + (1:08 @1) + (6 @2) + (2:01 @3) + (14:05 @4) 5.0 km (3:33 / km) +49m 3:23 / km
ahr:163 max:177 shoes: Asics Gel Noosa FF 2 Pink (Apr

Decent crowd for the 250th parkrun here.

Started at a reasonable clip but toned it back once I got my gap. Didn’t want to over stress the body while it is trying to shift this sickness, never went above tempo effort. Bit of coughing after but nothing major.

Pretty cool video of this morning

Cakes at the end which make everything better!
10 AM

Running (Road) warm up/down 21:00 intensity: (13 @0) + (2:18 @1) + (17:46 @2) + (43 @3) 3.68 km (5:43 / km) +40m 5:25 / km
ahr:139 max:153 shoes: Asics Gel Noosa FF 2 Pink (Apr

Loop with Karl and Shane before heading home to watch the live feed from the IUAA Outdoor T&F Championships from Athlone. 3 orienteers (Niall, Ruairi & Clodagh) running in the 3000mSC brought back memories of when I ran 3000mSC in 2015 at the Mary Peters Track in Belfast!

Friday Apr 5 #

9 AM

Running (Road) 29:18 intensity: (24 @0) + (8:22 @1) + (20:12 @2) + (20 @3) 5.36 km (5:28 / km) +44m 5:15 / km
ahr:137 max:152 rhr:70 slept:8.33 shoes: Asics Gel Noosa FF 2 Pink (Apr

Spent a big longer in bed this morning to try and help shake the headcold. In to work via picking up honey and lemsips. Going to be a relaxed low training weekend I think so I can try be as healthy as possible. Might do parkrun tomorrow since it is #250 in Waterstown but will see how I'm feeling.
4 PM

Running (Road) 26:37 intensity: (21 @0) + (18:28 @1) + (7:48 @2) 5.07 km (5:15 / km) +41m 5:03 / km
ahr:129 max:147 shoes: Asics Gel Noosa FF 2 Pink (Apr

Home early because why not!

Thursday Apr 4 #

8 AM

Running (Road) 29:07 intensity: (36 @0) + (14:53 @1) + (13:38 @2) 5.22 km (5:35 / km) +46m 5:20 / km
ahr:132 max:146 rhr:53 slept:8.2 shoes: Asics Gel Noosa FF 2 Pink (Apr

Good win for Spurs in the new stadium last night and watched the new episode of Derry Girls with Ciara......rock and roll life!

Just a headcold at the minute. Stomach is taking food ok again and tooth pain is practically gone.
5 PM

Running (Road) 25:32 intensity: (16 @0) + (8:35 @1) + (16:41 @2) 5.06 km (5:03 / km) +46m 4:50 / km
ahr:136 max:147 shoes: Asics Gel Noosa FF 2 Pink (Apr

Decided against going training tonight so just ran home. Not much to gain from another long run this week before racing on Tuesday.

Training was cancelled again for the LTADS because......you guessed it.......it was raining......

Wednesday Apr 3 #

9 AM

Running (Road) 29:51 intensity: (8 @0) + (7:46 @1) + (21:57 @2) 5.17 km (5:46 / km) +46m 5:31 / km
ahr:137 max:146 rhr:65 slept:8.4 shoes: Asics Gel Noosa FF 2 Pink (Apr

Not the best nights sleep so headed to work a bit later. Stomach seems to have settled, just a headcold now......Physio session this evening to give the legs a once over.
4 PM

Running (Road) 38:25 intensity: (35 @0) + (26:58 @1) + (10:52 @2) 7.36 km (5:13 / km) +73m 4:58 / km
ahr:130 max:147 shoes: Asics Gel Noosa FF 2 Pink (Apr

A chilly and rainy afternoon heading over to Crumlin. Need to start thinking about packing a hat and gloves for running at the minute
6 PM

Running (Road) 53:14 intensity: (18 @0) + (3:24 @1) + (22:15 @2) + (21:08 @3) + (6:09 @4) 10.48 km (5:05 / km) +41m 4:59 / km
ahr:149 max:172 shoes: Asics Gel Noosa FF 2 Pink (Apr

Back home from DC Fitness Physio. He worked on my left ITB, hips and then quads and calves. Booked in again before the JK. If you're looking for a physio in Dublin give him a buzz, mention me, and he'll sort you out! (shameless plug!)

Home along the canal and then through ParkWest and Palmerstown. Ballyfermot is big on "equine sciences"......

Tuesday Apr 2 #

9 AM

Running (Road) 27:41 intensity: (22 @0) + (18:56 @1) + (8:23 @2) 5.19 km (5:20 / km) +47m 5:06 / km
ahr:131 max:143 rhr:60 slept:8.51 shoes: Asics Gel Noosa FF 2 Pink (Apr

Felt tired this morning when the alarm went off so rolled over for another hour of sleep.
6 PM

Running (Track) intervals 1:36:39 intensity: (30 @0) + (6:01 @1) + (46:46 @2) + (40:07 @3) + (3:15 @4) 19.35 km (5:00 / km) +67m 4:55 / km
ahr:147 max:168 shoes: Asics Gel Noosa FF 2 Pink (Apr

3*[(4*400m (200m rec)] (500m rec between sets)
(69, 68, 66, 67 / 69, 69, 68, 69 / 71, 70, 70, 69)

Coaches orders were to try and go a bit faster than normal. Not the way you want the last workout before racing to go....Upset tummy during the afternoon and a bit sniffly. Not sure of the cause but thought I could just run it off. During the reps it was uncomfortable but not terrible, felt worse during the recoveries and got worse as the session progressed. Thought about bailing after 6 and again after 8 but got the planned 12 done....not pretty and a very disappointing to not nail the final workout on the plan.

Need some TLC to shift this before next week.

Monday Apr 1 #

8 AM

Running (Road) 28:22 intensity: (18:05 @1) + (10:14 @2) + (3 @3) 5.21 km (5:27 / km) +46m 5:13 / km
ahr:131 max:149 rhr:56 slept:8.34

And away we go again. At least the next 2 weeks have only a few days of work in them.
9 AM

Running (Road) 10:56 intensity: (11 @0) + (4:08 @1) + (6:37 @2) 2.06 km (5:18 / km) +8m 5:11 / km
ahr:133 max:148

From the office over to the dentist in Ashtown.
10 AM

Running (Road) 11:54 intensity: (11 @0) + (10:19 @1) + (1:24 @2) 2.17 km (5:29 / km) +18m 5:16 / km
ahr:129 max:139

Back from Ashtown dentist to the office. My 2 new pairs of runners arrived this morning so at least that is some good news today
12 PM

Running (Road) 51:27 intensity: (23 @0) + (20:34 @1) + (30:30 @2) 10.58 km (4:52 / km) +81m 4:41 / km
ahr:134 max:146 shoes: Asics Gel Noosa FF 2 Pink (Apr

Lunch lap with Donal in new tyres! Mouth is a bit sore after the dentist this morning but my legs don't feel too bad.
5 PM

Running (Road) 22:46 intensity: (14 @0) + (11:36 @1) + (10:56 @2) 4.63 km (4:55 / km) +14m 4:50 / km
ahr:133 max:143 shoes: Asics Gel Noosa FF 2 Pink (Apr

From the office down to McKee Barracks for the evening.
7 PM

Running (Road) 40:49 intensity: (33 @0) + (13:27 @1) + (25:29 @2) + (1:20 @3) 8.13 km (5:01 / km) +65m 4:50 / km
ahr:137 max:154 shoes: Asics Gel Noosa FF 2 Pink (Apr

Sorted out 5 drives of the database and then home in the rain. Bit chilly out there. Popped into Aldi to get some painkillers incase I need them and some food. Haven't really eaten after the dentist.

20-split-Monday-miles

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