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Training Log Archive: Joshosh

In the 7 days ending May 20, 2019:

activity # timemileskm+m
  Running (Road)14 6:39:32 44.34(9:01) 71.36(5:36) 386
  Orienteering ◪5 1:13:39 11.99(6:08) 19.3(3:49) 5285 /87c97%
  Running (Trails)2 33:20 3.09(10:48) 4.97(6:43) 52
  Running (Track)1 5:03 0.16(30:54) 0.26(19:12) 3
  Total15 8:31:34 59.58(8:35) 95.89(5:20) 49385 /87c97%
  [1-5]15 8:17:56
averages - sleep:8.7 rhr:54

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TuWeThFrSaSuMo

Monday May 20, 2019 #

10 AM

Running (Road) 43:47 intensity: (1:04 @0) + (42:17 @1) + (26 @2) 7.33 km (5:58 / km) +22m 5:53 / km
ahr:124 max:135 rhr:54 slept:10.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Random meander through Odense taking some photos and being a tourist. Nice town, found some nice statues and also HC Andersen's house
1 PM

Running (Track) 5:03 intensity: (3:05 @0) + (1:58 @1) 0.26 km (19:12 / km) +3m 18:06 / km
ahr:108 max:117

Odense Athletic Exploritorium at University of Southern Denmark........check out the GPS trace (it should be public)

Sunday May 19, 2019 #

10 AM

Running (Road) warm up/down 13:52 intensity: (21 @0) + (13:31 @1) 2.01 km (6:54 / km) +6m 6:48 / km
ahr:122 max:129 rhr:54 slept:9.25 shoes: Asics Gel Noosa FF 2 Pink (Apr

Orienteering ◪ race 11:50 intensity: (24 @0) + (27 @1) + (9 @2) + (41 @3) + (7:57 @4) + (2:12 @5) 3.1 km (3:49 / km)
ahr:167 max:183 spiked:14/14c shoes: Asics Gel Noosa FF 2 Pink (Apr

Running (Road) warm up/down 10:07 intensity: (16 @0) + (6:40 @1) + (3:08 @2) + (3 @3) 1.6 km (6:18 / km)
ahr:132 max:149 shoes: Asics Gel Noosa FF 2 Pink (Apr

1 PM

Running (Trails) warm up/down 13:49 intensity: (28 @0) + (9:54 @1) + (3:24 @2) + (3 @3) 2.02 km (6:51 / km) +14m 6:37 / km
ahr:128 max:144 shoes: Asics Gel Noosa FF 2 Pink (Apr

Running (Trails) warm up/down 12:10 intensity: (42 @0) + (10:42 @1) + (46 @2) 1.72 km (7:06 / km) +13m 6:50 / km
ahr:126 max:138 shoes: Asics Gel Noosa FF 2 Pink (Apr

Orienteering ◪ race 12:10 intensity: (23 @1) + (12 @2) + (59 @3) + (7:49 @4) + (2:47 @5) 3.4 km (3:35 / km)
ahr:171 max:181 spiked:13/14c shoes: Asics Gel Noosa FF 2 Pink (Apr

Route Analysis

Running (Road) warm up/down 7:51 intensity: (29 @0) + (2:49 @1) + (4:33 @2) 1.22 km (6:25 / km) +21m 5:54 / km
ahr:132 max:140 shoes: Asics Gel Noosa FF 2 Pink (Apr

Fynsk Sprint Cup 2019 - Overall Results

Saturday May 18, 2019 #

Event: Fynsk Sprint Cup
 
11 AM

Running (Road) 13:12 intensity: (20 @0) + (12:33 @1) + (19 @2) 2.05 km (6:26 / km) +11m 6:15 / km
ahr:126 max:136 rhr:54 slept:9.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Orienteering ◪ race 13:05 intensity: (8 @0) + (1:56 @1) + (2:25 @2) + (2:09 @3) + (4:02 @4) + (2:25 @5) 3.3 km (3:58 / km) +8m 3:55 / km
ahr:158 max:187 spiked:21/21c shoes: Asics Gel Noosa FF 2 Pink (Apr

Route Analysis
Splits

Running (Road) 6:37 intensity: (8 @0) + (59 @1) + (5:30 @2) 1.07 km (6:11 / km)
ahr:136 max:142 shoes: Asics Gel Noosa FF 2 Pink (Apr

2 PM

Running (Road) warm up/down 14:31 intensity: (27 @0) + (3:38 @1) + (10:26 @2) 2.22 km (6:33 / km) +4m 6:30 / km
ahr:135 max:145 shoes: Asics Gel Noosa FF 2 Pink (Apr

Orienteering ◪ 13:16 intensity: (14 @0) + (16 @1) + (47 @2) + (5 @3) + (3:48 @4) + (8:06 @5) 3.3 km (4:01 / km) +7m 3:59 / km
ahr:174 max:187 spiked:19/20c shoes: Asics Gel Noosa FF 2 Pink (Apr

Route Analysis
Splits

Running (Trails) warm up/down 7:21 intensity: (20 @1) + (5:55 @2) + (57 @3) + (9 @4) 1.23 km (5:57 / km) +25m 5:25 / km
ahr:145 max:176 shoes: Asics Gel Noosa FF 2 Pink (Apr

Fynsk Sprint Cup 2019 - Day 1 Results

Friday May 17, 2019 #

1 PM

Running (Road) 51:56 intensity: (11 @0) + (48:46 @1) + (2:56 @2) + (3 @3) 10.06 km (5:10 / km) +32m 5:05 / km
ahr:129 max:144 rhr:54 slept:6.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Found a locker for my bag and went for a run from the airport, 5km out the road and then back. Windy and raining pretty heavy.....hopefully this isnt the weather for the weekend!

Off to Odense this evening to get settled for the next few days.

Thursday May 16, 2019 #

9 AM

Running (Road) 30:41 intensity: (18 @0) + (30:03 @1) + (19 @2) + (1 @3) 5.52 km (5:33 / km) +37m 5:22 / km
ahr:127 max:137 rhr:50 slept:8.3 shoes: Asics Gel Noosa FF 2 Pink (Apr

Fridays feeling on a Thursday!

Extra bit of sleep ahead of the Fysnk Cup 2019 (my first WOC 2020 Sprint Camp)

Prologue - Saturday AM: 3.3km (21c) (~11:00am)
Final - Saturday PM: 3.3km (20c) (~1:30pm)
Prologue - Sunday AM: 3.1km (14c) (~09:00am)
Chase Start - Sunday PM: 3.4KM (14c) (~11:30am)

Not exactly a heap of recovery time between races :D
C • Races 2
6 PM

Running (Road) 48:43 intensity: (1:50 @0) + (24:54 @1) + (21:38 @2) + (21 @3) 9.06 km (5:23 / km) +54m 5:13 / km
ahr:132 max:150 shoes: Asics Gel Noosa FF 2 Pink (Apr

Got some flexi. Finished off some 3D work on one of the blocks and generated contours for some flight lines. You can generate contours at 2.5 and 5m.....interesting :-D

Home to drop my big bag off and then over to tesco to grab a few bits for the weekend

Wednesday May 15, 2019 #

8 AM

Running (Road) 30:20 intensity: (7 @0) + (17:30 @1) + (12:43 @2) 5.49 km (5:32 / km) +41m 5:20 / km
ahr:131 max:141 rhr:56 slept:8.25 shoes: Asics Gel Noosa FF 2 Pink (Apr

Uneventful as per usual
12 PM

Running (Road) 53:13 intensity: (35 @0) + (24:43 @1) + (27:55 @2) 10.19 km (5:13 / km) +73m 5:02 / km
ahr:132 max:146 shoes: Asics Gel Noosa FF 2 Pink (Apr

Chilled lap in the park with Donal. Bit of a chat about the 5*5km relay next week and how we think the teams should be set up.
6 PM

Running (Road) 26:26 intensity: (15 @0) + (15:10 @1) + (11:01 @2) 5.03 km (5:16 / km) +38m 5:04 / km
ahr:132 max:143 shoes: Asics Gel Noosa FF 2 Pink (Apr

Getting some flexi on the clock.

Tuesday May 14, 2019 #

Event: CNOC Summer Evening Series (Urban), Naas
 
8 AM

Running (Road) 31:06 intensity: (1:08 @0) + (25:30 @1) + (4:28 @2) 5.62 km (5:32 / km) +39m 5:21 / km
ahr:126 max:139 rhr:54 slept:9.3 shoes: Asics Gel Noosa FF 2 Pink (Apr

Via a food pick up stop. Breakfast Table Quiz this week on 4fm has the prize of flights with Finnair to Helsinki, a hotel and a day trip to Estonia.......tempting :D
6 PM

Running (Road) warm up/down 8:14 intensity: (1:00 @0) + (3:54 @1) + (3:20 @2) 1.28 km (6:25 / km)
ahr:127 max:144 shoes: Asics Gel Noosa FF 2 Pink (Apr

Slow and short shuffle around the hospital waiting for the queue to die down a bit at the start.

Ruairi did his best to get in my head at the start :D
7 PM

Orienteering ◪ race 23:18 intensity: (59 @1) + (2:28 @2) + (3:16 @3) + (56 @4) + (15:39 @5) 6.2 km (3:45 / km) +37m 3:39 / km
ahr:169 max:187 spiked:18/18c shoes: Asics Gel Noosa FF 2 Pink (Apr

CNOC Summer Series #1 - Lakelands, Naas - 1st (23:18)

First summer series race of the year and it was a sprint. Clean race and pretty decent footspeed, 4sec per km faster than this time last year. Mostly good routes and good execution. Missed the optimum to #15, neither gap was very obvious (discussions afterwards). Messed up the Superman by not hopping the wall at the end and getting caught in some traffic. Was nervous about walls for the whole run after last years rib injury....I think Killian would’ve schooled me on the sprint anyway!!

Routegadget
(Routegadget map file is different to the race map around #8 and #15)

Running (Road) warm up/down 8:56 intensity: (8 @0) + (43 @1) + (7:57 @2) + (8 @3) 1.6 km (5:35 / km) +7m 5:28 / km
ahr:138 max:149 shoes: Asics Gel Noosa FF 2 Pink (Apr

Much like the warm up this was kept short too, so not to impact too much on the Donaghy clan plans!

Long - Splits

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