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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Jul 7:

activity # timemileskm+m
  Running (Road)12 6:33:50 46.66(8:26) 75.1(5:15) 659
  Orienteering ◪2 2:24:18 8.91(16:11) 14.35(10:04) 533
  Running (Grass)1 1:44:01 13.7(7:35) 22.06(4:43) 131
  Running (Trails)1 11:29 1.04(11:04) 1.67(6:52) 52
  Total14 10:53:38 70.32(9:18) 113.17(5:47) 1374
  [1-5]14 10:47:09
averages - sleep:8.4 rhr:54

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MoTuWeThFrSaSu

Sunday Jul 7 #

11 AM

Running (Road) 17:45 intensity: (28 @0) + (8:37 @1) + (8:27 @2) + (13 @3) 3.02 km (5:53 / km) +29m 5:36 / km
ahr:133 max:150 rhr:53 slept:9.5

Orienteering ◪ 59:13 intensity: (14 @0) + (20 @1) + (18 @2) + (2:53 @3) + (49:16 @4) + (6:12 @5) 7.14 km (8:18 / km) +181m 7:22 / km
ahr:172 max:183

Running (Trails) warm up/down 11:29 intensity: (2 @0) + (1:40 @1) + (2:49 @2) + (3:59 @3) + (2:59 @4) 1.67 km (6:52 / km) +52m 5:57 / km
ahr:152 max:171 shoes: Icebug Spirit6 W OLX

Saturday Jul 6 #

11 AM

Orienteering ◪ 1:25:05 intensity: (1:55 @0) + (20:23 @1) + (33:27 @2) + (26:24 @3) + (2:56 @4) 7.21 km (11:48 / km) +351m 9:30 / km
ahr:142 max:168 rhr:57 slept:10.0 shoes: Icebug Spirit6 W OLX

Friday Jul 5 #

9 AM

Note
rhr:50 slept:8.0 (rest day)

Travel day to Norway. Riina left Helsinki yesterday evening to make her way there....now that is dedication!

Same flight as Jens this evening and should be in Sarpsborg not too late.

Will probably listen to the Pakistan v Bangladesh match. Pakistan need to bat first, score 400 runs and then bowl Bangladesh out for 84 to qualify...........unlikely

Thursday Jul 4 #

8 AM

Running (Road) 30:22 intensity: (29 @0) + (21:35 @1) + (8:18 @2) 5.51 km (5:31 / km) +39m 5:19 / km
ahr:129 max:142 rhr:56 slept:9.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Last run in of the week, tomorrow is a cycle morning since I'll have all my gear for the Norway trip on my back. Hay fever isnt great this morning.
12 PM

Running (Road) 50:13 intensity: (22 @0) + (10:25 @1) + (32:58 @2) + (6:28 @3) 10.23 km (4:54 / km) +63m 4:46 / km
ahr:141 max:152 shoes: Asics Gel Noosa FF 2 Pink (Apr

Last park lap before Norway! Caught by Pat Healy for a chat before heading out. Talked about WOC test races and WOC this year and also about WOC 1978 in Kongsberg near Oslo. Some chatting about the CorkO race in Blackrock/Marina area in September that I'm planning. Need to do some course design once back from Norway and finalize start/finish/parking areas and who is controller etc.
4 PM

Running (Road) 27:28 intensity: (2 @0) + (13:05 @1) + (14:21 @2) 5.03 km (5:28 / km) +40m 5:15 / km
ahr:135 max:145 shoes: Asics Gel Noosa FF 2 Pink (Apr

Time to pack for the Test Races!!!

Nice piece on orienteering.ie about the Irish JWOC 2019 team. Good way to get to know the team members new and old!

Wednesday Jul 3 #

7 AM

Running (Road) 42:10 intensity: (6 @0) + (34:57 @1) + (7:06 @2) + (1 @3) 7.6 km (5:33 / km) +50m 5:22 / km
ahr:130 max:141 rhr:55 slept:6.8 shoes: Asics Gel Noosa FF 2 Pink (Apr

More Dentist time. Nothing like an morning dentist appointment to kick start the day.......
8 AM

Running (Road) 12:02 intensity: (41 @0) + (11:18 @1) + (3 @2) 2.11 km (5:42 / km) +17m 5:29 / km
ahr:127 max:136 shoes: Asics Gel Noosa FF 2 Pink (Apr

All done! Tooth is sorted and shouldnt be a problem anymore.
12 PM

Running (Road) 49:57 intensity: (16 @0) + (18:46 @1) + (30:55 @2) 10.15 km (4:55 / km) +61m 4:47 / km
ahr:136 max:146 shoes: Asics Gel Noosa FF 2 Pink (Apr

The park smells lovely! Not sure what it is from but it's a kind of sickly sweet smell, maybe like those candles you have on the table during summer to keep the bugs away.

Nice way to spend lunch time. Met CD at the gate having a good stretch as I was finishing
5 PM

Running (Road) 27:05 intensity: (46 @0) + (15:40 @1) + (10:39 @2) 5.08 km (5:20 / km) +43m 5:07 / km
ahr:131 max:143 shoes: Asics Gel Noosa FF 2 Pink (Apr

You haven’t lived until you’ve heard a streaker described on the cricket radio commentary!

Nice relaxed evening chilling out. Home early tomorrow to finish packing for the selection races and a week camping.

Tuesday Jul 2 #

6 AM

Running (Road) 31:00 intensity: (15 @0) + (26:43 @1) + (4:02 @2) 5.59 km (5:33 / km) +47m 5:20 / km
ahr:125 max:143 rhr:54 slept:6.66 shoes: Asics Gel Noosa FF 2 Pink (Apr

Up early and in to work to head to Ennis for the day to see the airplane and crew that are collecting the data that I’m working with.
6 PM

Running (Grass) intervals 1:44:01 intensity: (19 @0) + (15:17 @1) + (57:34 @2) + (8:00 @3) + (19:15 @4) + (3:36 @5) 22.06 km (4:43 / km) +131m 4:35 / km
ahr:147 max:182 shoes: Asics Gel Noosa FF 2 Pink (Apr

Solo on the Polo - 5*1500m (generous 500m rec)

5:04 / 5:05 / 5:02 / 4:57 / 4:52

Good consistent workout, felt pretty solid throughout. Last session before the WOC Selection races weekend. Sprint specialist is going to have a shot at a forest place, nothing to lose!

Split of 39:22 for the total 10km workout (7500m of Interval, 2500m of recovery)

Motivating to have Peter Arthur (14:55, 3rd at National 5km Champs) training on the Polo Grounds too with his Liffey Valley A.C. coaches. He has the Waterstown parkrun course record (15:28) and was cruising past me doing his workout!

Long day with work (11hrs) and messy eating time etc so wasn’t sure how the body would be, evidently not terrible. Cool seeing the OSi plane for capturing the data I’m working on and a very very expensive high res camera

Monday Jul 1 #

8 AM

Running (Road) 29:49 intensity: (11 @0) + (28:40 @1) + (58 @2) 5.5 km (5:25 / km) +169m 4:42 / km
ahr:126 max:137 rhr:54 slept:8.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Rainy monday run.

Everything sorted, or as near as, for Norway over the weekend and next week.

The air is pretty thin up here :D Imagine if I actually ran a properly fast time like Kris Jones managed last week at a parkrun (14:41!)

12 PM

Running (Road) 49:25 intensity: (6 @0) + (16:21 @1) + (32:58 @2) 10.24 km (4:49 / km) +62m 4:41 / km
ahr:137 max:146 shoes: Asics Gel Noosa FF 2 Pink (Apr

No Donal today for lunch since he is still minding his niggle. I had the Test Match Special on BBC Radio 5 for company instead......more civilized and educated conversation :D
5 PM

Running (Road) 26:34 intensity: (17 @0) + (11:48 @1) + (14:28 @2) + (1 @3) 5.05 km (5:16 / km) +40m 5:04 / km
ahr:134 max:143 shoes: Asics Gel Noosa FF 2 Pink (Apr

Relaxed evening. Special delivery of fresh Hüma Gels arrived today too which was a nice surprise!


Gave out to a guy cycling on the footpath who forced past me on the way home....

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