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Training Log Archive: Joshosh

In the 7 days ending Jun 30:

activity # timemileskm+m
  Running (Road)16 9:47:26 70.46(8:20) 113.4(5:11) 947
  Running (Grass)2 2:01:43 15.04(8:06) 24.21(5:02) 399
  Orienteering ◪1 54:34 6.91(7:54) 11.12(4:55) 8622 /22c100%
  Total18 12:43:43 92.41(8:16) 148.73(5:08) 143122 /22c100%
  [1-5]18 12:35:34
averages - sleep:8.4 rhr:55

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Sunday Jun 30 #

8 AM

Running (Road) long 2:11:21 intensity: (51 @0) + (15:48 @1) + (1:32:48 @2) + (21:54 @3) 26.7 km (4:55 / km) +206m 4:44 / km
ahr:142 max:156 rhr:53 slept:7.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

#1 parkrun time yesterday in Ireland, first time taking the top spot. All top 10 were sub 17. Nice short write up on fastrunning.com

Nice group this morning and a good chatty pace. Legs not too bad after the race pace effort and the tempo effort yesterday. Another >50hr run month in the bank

Saturday Jun 29 #

8 AM

Running (Road) warm up/down 25:45 intensity: (24 @0) + (4:45 @1) + (17:31 @2) + (3:05 @3) 4.32 km (5:57 / km) +49m 5:38 / km
ahr:140 max:156 rhr:58 slept:8.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Course marking for the big day! Waterstown parkrun 5th birthday for motivation to push on, PB'd here last year on the 4th birthday in 16:51, and more motivation from Riina telling me I’m taking these too comfy has stoked the fire a little bit too.
9 AM

Running (Road) race 16:04 intensity: (20 @1) + (16 @2) + (14 @3) + (35 @4) + (14:39 @5) 5.0 km (3:13 / km) +51m 3:03 / km
ahr:183 max:191 shoes: Asics Gel Noosa FF 2 Pink (Apr

16:04 (parkrun PB) - Waterstown parkrun 5th Birthday

Big numbers this morning and some formalities before the get go.

Started like a scalded cat for some reason and hared off.....watch beeped 2:55 for the first kilometre(previous best was 3:08).....kept the foot down and was solid to 3km but then lost some time in the crowds in km 4, almost had to stop in a few places and on the grass verge other times. Happy with the parkrun PB, Coach is clearly doing something right! Lowered 25seconds from 16:29, and from 16:51 almost exactly 12months ago before the WOC 2018 selection races. Next step is dipping that 16min on this course, probably couldve done it with company for more than just at the start (15sec lead at 1km) or a lead bike like last year.....or if I had just pushed on harder I guess.

Comparisons at 3km for recent 5kms:
Jingle Bells (December 2018) - @3km - 9:40 (15:42)
Staff Relays (May 2019) - @3km - 9:31 (15:55)
Waterstown parkrun (June 2019) - @3km - 9:27 (16:04)

Makes for relatively good reading I think. Later in the summer I think there'll be some racing for times to be done.

Last 2 parkrun PBs have come after DC Fitness Physio did work on my legs......coincidence?

Great turn out for the day that’s in it and the gang who put so much effort into organising it week in week out deserved such a great morning! DJ, plenty of beautiful cakes and icecream cones......spoiled!
10 AM

Running (Road) warm up/down 20:56 intensity: (34 @0) + (1:26 @1) + (15:16 @2) + (3:40 @3) 3.59 km (5:50 / km) +46m 5:29 / km
ahr:143 max:154 shoes: Asics Gel Noosa FF 2 Pink (Apr

DJ seemed to have his MT USA music on for the day. Chilling in the sun eating cake and icecream because it's a party so why not!
12 PM

Orienteering ◪ tempo 54:34 intensity: (8 @0) + (5:16 @1) + (20:16 @2) + (8:19 @3) + (20:35 @4) 11.12 km (4:55 / km) +86m 4:44 / km
ahr:153 max:176 spiked:22/22c shoes: Asics Gel Noosa FF 2 Pink (Apr

Jogged across the road to do an urban course I planned to run at tempo effort around some housing areas in Palmerstown to see what it was like. Nice area, some good routechoices and routechoices possibilities. Map pretty spot on too and no closed off roads/alleyways

23:03 - 5.66km - 4:04min/km (on the course)

Routechoices

Friday Jun 28 #

8 AM

Running (Road) 31:43 intensity: (25 @0) + (17:16 @1) + (13:57 @2) + (5 @3) 5.86 km (5:25 / km) +36m 5:15 / km
ahr:133 max:149 rhr:54 slept:9.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Time to track the EYOC 2019 live results service....

Seems a long long time since EYOC 2010 in Soria, Spain!
4 PM

Running (Road) 26:18 intensity: (51 @0) + (11:49 @1) + (10:34 @2) + (3:04 @3) 5.08 km (5:10 / km) +40m 4:59 / km
ahr:135 max:159 shoes: Asics Gel Noosa FF 2 Pink (Apr

Too nice to be stuck sitting in the office all day so left early and I'll just find an extra hour next week somewhere. Home for dinner out in the sun in the back garden again

Thursday Jun 27 #

8 AM

Running (Road) 30:16 intensity: (29 @0) + (16:47 @1) + (13:00 @2) 5.48 km (5:31 / km) +38m 5:20 / km
ahr:132 max:146 rhr:54 slept:8.3 shoes: Asics Gel Noosa FF 2 Pink (Apr

Bad nights sleep. Woken up a bit before midnight and took a good while to fall back to sleep after it.

Bit tender this morning from all of yesterdays poking but a nice morning out.
5 PM

Running (Road) 26:34 intensity: (15 @0) + (9:58 @1) + (15:04 @2) + (1:17 @3) 5.11 km (5:12 / km) +42m 5:00 / km
ahr:137 max:151 shoes: Asics Gel Noosa FF 2 Pink (Apr

No Donore training tonight as it’s cancelled, taking that as a sign to have an easy day. Home early to chill in the back garden

Wednesday Jun 26 #

8 AM

Running (Road) 30:32 intensity: (19 @0) + (16:40 @1) + (13:33 @2) 5.51 km (5:32 / km) +41m 5:21 / km
ahr:133 max:144 rhr:55 slept:8.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Sleepy shuffle in this morning.

Some back logging done, basically copy/pasting stuff from Strava since I fell behind updating here. Starting to build a folder for all my Quickroutes this year and then I'll add them when that is sorted.
12 PM

Running (Road) 26:26 intensity: (8 @0) + (13:41 @1) + (12:37 @2) 5.06 km (5:13 / km) +26m 5:06 / km
ahr:134 max:146 shoes: Asics Gel Noosa FF 2 Pink (Apr

That didnt go to plan.....Made it to the bottom of the Khyber before Donals knee gave out and we had to stop. Being the good training partner that I am I walked him back to the Survey. I'll be without a run buddy for a few days (hopefully not much more)

Running (Grass) 4:45 intensity: (10 @0) + (4:35 @1) 0.75 km (6:23 / km) +7m 6:07 / km
ahr:124 max:130 shoes: Asics Gel Noosa FF 2 Pink (Apr

Shuffle of shame! Donal tried to jog back on the grass but it just wasnt happening.......

At least I know a good physio so I was able to give Dara a plug.


Today on TMS they are discussing font types and what font is being used on the scoreboard.......riveting.....
4 PM

Running (Road) 37:59 intensity: (9 @0) + (3:48 @1) + (32:14 @2) + (1:48 @3) 7.21 km (5:16 / km) +92m 4:57 / km
ahr:140 max:152 shoes: Asics Gel Noosa FF 2 Pink (Apr

Across from work to DC Fitness Physio for some running repairs. It’s warm out now!
6 PM

Running (Road) 43:39 intensity: (40 @0) + (13:21 @1) + (29:09 @2) + (29 @3) 8.17 km (5:21 / km) +41m 5:13 / km
ahr:136 max:151 shoes: Asics Gel Noosa FF 2 Pink (Apr

Bit of a shuffle home. Deep tissue massage on calves, quads, hamstrings and then dry needling on my ITB. Got a shown the new reformer Pilates room and the new second physio room, nice set up!

On the way home passed “the lads” swimming in the canal and some others out walking their horse.....as you do....

Tuesday Jun 25 #

8 AM

Running (Road) 30:15 intensity: (32 @0) + (18:37 @1) + (11:06 @2) 5.53 km (5:28 / km) +39m 5:17 / km
ahr:130 max:146 rhr:55 slept:10.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Tuesday totter!

A: Im afraid I've caught poetry
B: Oh really? Well, dont worry sir, I used to suffer from short stories
A: Really? When?
B: Oh, once upon a time.
6 PM

Running (Grass) intervals 1:56:58 intensity: (44 @0) + (4:13 @1) + (40:11 @2) + (39:49 @3) + (13:50 @4) + (18:11 @5) 23.46 km (4:59 / km) +392m 4:36 / km
ahr:155 max:186 shoes: Asics Gel Noosa FF 2 Pink (Apr

5*(800m(200m),600m(200m),200m)(2min)

2:35/1:56/34 , 2:33/1:51/32 , 2:30/1:55/34 , 2:32/1:53/34 , 2:31/1:53/33

A tough one tonight, felt tougher than last week, and not helped by the muggy conditions or the fella cutting the grass on the Polo Grounds. I could feel it in my breathing with the hay fever. The 200s really start to bite and the recovery starts to pinch pretty badly. 600s down on last weeks ~1:50s by a few seconds. Mixed feelings about how well it went but glad to have it chalked down. Another one in the legs at least.

2000 running miles brought up for 2019 to date (3225.5km after this workout). Averaging 18.3km (11.4 miles) per day so far this year.....Physio session with DC Fitness Physio tomorrow for some work. Nice to have that looked after this year, one less thing to worry about!

Discussion on Test Match Special today with Phil Tufnell running through his favourite types of cake......rock and roll!

Monday Jun 24 #

9 AM

Running (Road) 30:19 intensity: (38 @0) + (18:36 @1) + (11:05 @2) 5.49 km (5:32 / km) +37m 5:21 / km
ahr:127 max:143 rhr:56 slept:7.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

After the total rest day yesterday my legs dont feel totally fresh but they'll have to do until after selection races anyway at this stage
12 PM

Running (Road) 53:06 intensity: (27 @0) + (25:32 @1) + (27:07 @2) 10.27 km (5:10 / km) +122m 4:53 / km
ahr:132 max:143 shoes: Asics Gel Noosa FF 2 Pink (Apr

Usual loop with Donal. Clammy outside but hay fever not as bad today
5 PM

Running (Road) 26:13 intensity: (25 @0) + (16:01 @1) + (9:47 @2) 5.03 km (5:13 / km) +40m 5:01 / km
ahr:131 max:145 shoes: Asics Gel Noosa FF 2 Pink (Apr

There are some not great drivers out there.......

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