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Training Log Archive: Joshosh

In the 7 days ending Jul 21:

activity # timemileskm+m
  Running (Road)13 8:45:02 61.23(8:34) 98.54(5:20) 1009
  Running (Grass)1 1:51:56 13.06(8:34) 21.02(5:20) 125
  Running (Trails)1 16:29 1.98(8:20) 3.18(5:11)
  Running (Track)1 15:24 3.11(4:57) 5.0(3:05)
  Total16 11:08:51 79.38(8:26) 127.75(5:14) 1134
  [1-5]16 11:04:03
averages - sleep:8 rhr:54

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MoTuWeThFrSaSu

Sunday Jul 21 #

8 AM

Running (Road) long 2:39:43 intensity: (29 @0) + (1:12:14 @1) + (1:19:21 @2) + (7:39 @3) 30.04 km (5:19 / km) +569m 4:51 / km
ahr:136 max:155 rhr:55 slept:7.25 shoes: Asics Gel Noosa FF2 - Pink (Ju

Church of the Sunday Long Run. Change of scenery with Craig, Stephen and Neil down to the hills.....mainly one long quite large hill. Nice change of scenery from the park and good weather for it too. Neil is doing Longford in a few weeks and the other lads are building nicely towards Dublin. Legs not in an appalling state after yesterday but not particularly zippy either.

Saturday Jul 20 #

2 PM

Running (Road) warm up/down 17:32 intensity: (1 @0) + (58 @1) + (16:33 @2) 3.03 km (5:47 / km)
ahr:140 max:147 rhr:53 slept:9.25 shoes: Asics Gel Noosa FF2 - Pink (Ju

Ate around 12:15 for a race start at 16:15 which should have been plenty of time for everything to settle but it hadnt and I was a bit stressed and nervous over that and also the race. Warmed up early and then relaxed a bit before the start in the stand. Did some extra warm up on the track not logged. Knew the schedule was running early but to have us all over at the 200m mark 30mins before the scheduled start time is probably pushing a bit. We got a delay of an extra 10 mins or so.

Lets see what happens.
3 PM

Running (Track) race 15:24 intensity: (13 @0) + (12 @1) + (6 @2) + (17 @3) + (32 @4) + (14:04 @5) 5.0 km (3:05 / km)
ahr:182 max:192 shoes: Nike Zoom Rival MD8

AAI National Leagues Final 2019 - 5000m

15:24.14 (PB)

Coach's Splits: 76 / 73 / 73 / 75 / 74 / 75 / 72 / 74 / 76 / 76 / 75 / 71 / 34
3:05.8 / 3:05.5 / 3:03.7 / 3:08.8 / 3:00.3

Average pace: 4:57.4 min/mile (3:04.8 min/km)
Average laps: 73.9min/lap

Wow that went pretty well!

Cillian O’Leary (Raheny), another Cork man far from home, took the early pace in about 74/75sec lapping and I sat near the front but not taking the pace. He has a marthon PB of 2:24, 3rd in Ballycotton in 51:21, a 5 mile time of 24:51 in 2019 and a 10km time of 31:05 also in 2019. Thought it was best to just stay out of his way :D Didn’t really want to get boxed in or bumped around at all so thought this was a safe place to position myself. I’m not good enough to sit at the back and let it happen in front of me. Got clipped from behind a few times but managed to stay upright. It was pretty annoying though and kind of bumped the rhythm. Ian Guiden (Clonliffe Harriers) made a serious move at 2.5km, the 72 sec lap. I tried to go with it (for reasons unknown) and didn’t have the legs to get the gap closed, I guess I was just in race mode and instinct was to try cover it. He ran 24:21 this year for 5 miles on the road and 8:15 for 3km on the track so no slouch! Got swallowed up by the O’Leary group with Crusaders (14:46 5km from Armagh in February this year) and Kildare. They then gapped me a bit in the 4th km where I slipped to a 3:08 (still faster than my average pace for previous PB). Ran with Kev O’Leary (East Cork, 15:23 PB for 5km) for a section in the last 1km but I was able to kick away from him and get a gap (probably all the racing recently have taken a bit out of his legs!). Couldn’t catch the group in front though so wasn’t able to nab any extra points. Maybe if I hadn’t jumped to go with Clonliffe I wouldn’t have slid back in the 4th……then again it is an 18 second PB so I can’t be too picky.

Happy athlete and a happy coach! Willie was at the 200m mark and took splits for every lap on his trusty stop watch. Through the race the only info he gave me was the race situation, we decided there was no point giving me splits. He was delighted, possibly as buzzed as I was.

Nice to be able to run a 5000m PB after all the hard work!

Since the Jingle Bells in December 2018 (~230days) when I ran my 15:42 PB, I have run ~4160km. So that 18 second PB means I gained 1 second in the race for every 231km of training.......mileage well spent!!

Jingle Bells 5km:
3:14 (3:14) – 3:12 (6:26) – 3:14 (9:40) – 3:11 (12:51) – 2:51 (15:42)
Staff Relays 5km:
3:08 (3:08) – 3:11 (6:19) – 3:12 (9:31) – 3:13 (12:44) – 3:11 (15:55)
National Leagues 5000m:
3:06 (3:06) – 3:05 (6:11) – 3:04 (9:15) – 3:09 (12:24) – 3:00 (15:24)


Just 6 years apart :D
Strava has some photos

67282894_2913056972252875_5158983998625546240_o
4 PM

Running (Trails) 16:29 intensity: (23 @1) + (1:55 @2) + (14:11 @3) 3.18 km (5:11 / km)
ahr:151 max:158 shoes: Asics Gel Noosa FF2 - Pink (Ju

Cool down the two Kevins from East Cork lads before they put some road behind them. Good chat about all sorts of everything. Kev O'L raced the 5000m with me and Kev O'B (has done some O previous through LiamO) ran the 1500m and then the 800m......that is a tough double!

Unfortunately we finished 1 point behind Galway in 3rd overall so no bling but everyone performed as well as they could on the day so what can ya do.....

By the looks of it we had nobody competing in the pole vault, maybe we shouldve had someone just post a jump and they wouldve gotten 3 or 4 points since a small list of jumpers. It actually came down to the 4*4 where Galway beat our mens team by @0.5sec and that was the point that the eventually beat us with!

Results

Overall League Final Results

Friday Jul 19 #

8 AM

Running (Road) 28:47 intensity: (25 @0) + (24:39 @1) + (3:43 @2) 5.03 km (5:44 / km) +41m 5:30 / km
ahr:127 max:143 rhr:52 slept:8.8 shoes: Asics Gel Noosa FF2 - Pink (Ju

19th of July is a big day!

4 PM

Running (Road) 26:13 intensity: (10 @0) + (13:21 @1) + (12:35 @2) + (7 @3) 5.07 km (5:10 / km) +34m 5:00 / km
ahr:134 max:149 shoes: Asics Gel Noosa FF2 - Pink (Ju

Home early to get prepared for tomorrow. Team bus is leaving at 0830 but my Coach is taking me down a bit after 1030 so I can get a bit more sleep in the morning.

Thursday Jul 18 #

9 AM

Running (Road) 30:20 intensity: (39 @0) + (22:18 @1) + (7:23 @2) 5.51 km (5:31 / km) +39m 5:19 / km
ahr:128 max:141 rhr:55 slept:7.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Lazy morning scuttle into the office
5 PM

Running (Road) 26:45 intensity: (21 @0) + (15:35 @1) + (10:49 @2) 5.04 km (5:18 / km) +41m 5:06 / km
ahr:130 max:146 shoes: Asics Gel Noosa FF2 - Pink (Ju

New shoes for this run. Changed to a new set of Noosa FF2's since the last pair have well an truely run their course. Decided not to go to the DH LTADS training tonight ahead of the weekend, might as well give myself as good a chance as possible.

Wednesday Jul 17 #

8 AM

Running (Road) 30:43 intensity: (11 @0) + (27:57 @1) + (2:35 @2) 5.47 km (5:37 / km) +40m 5:25 / km
ahr:127 max:142 rhr:54 slept:7.66 shoes: Asics Gel Noosa FF 2 Pink (Apr

Finally some drizzle, maybe this will help with the heavy air.

Starting to put together some kind of a plan for the rest of the year re: racing/training camps. Holiday maths to be done.
5 PM

Running (Road) 29:34 intensity: (7 @0) + (23:57 @1) + (5:30 @2) 5.68 km (5:12 / km) +8m 5:10 / km
ahr:129 max:141 shoes: Asics Gel Noosa FF 2 Pink (Apr

Meadering down towards the Court House to collect my bike which survived from before the Norway trip. Good job Dublin!

Tuesday Jul 16 #

8 AM

Running (Road) 30:46 intensity: (28 @0) + (26:02 @1) + (4:16 @2) 5.46 km (5:38 / km) +44m 5:25 / km
ahr:127 max:140 rhr:53 slept:8.33 shoes: Asics Gel Noosa FF 2 Pink (Apr

Sleepy start with an extra 30 in bed was the order of the day. Garmin had a bad morning by the looks of it. First GPS trace error in a while but the elevation data has been all over the place before running the correction on it.....Argh!
6 PM

Running (Grass) intervals 1:51:56 intensity: (23 @0) + (12:44 @1) + (1:03:48 @2) + (25:26 @3) + (4:36 @4) + (4:59 @5) 21.02 km (5:20 / km) +125m 5:10 / km
ahr:146 max:186 shoes: Asics Gel Noosa FF 2 Pink (Apr

elt like trying to sharpen a very blunt pencil
(44, 49 / 46, 47 / 46, 47 / 45, 47 / 43, 45)

10*Polo Ground Fence Lengths

The guys were doing 5*1mile (400rec) but Coach gave me a cut down sharpening session. Racing National Leagues Final on Saturday with Donore Harriers. First time racing 5000m on the track since 2010 in the South Munster Schools when we ran a lap short.....so I guess technically first 5000m track race

Monday Jul 15 #

8 AM

Running (Road) 29:50 intensity: (16 @0) + (15:49 @1) + (13:45 @2) 5.44 km (5:29 / km) +52m 5:14 / km
ahr:132 max:148 rhr:56 slept:7.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Back into the groove again. Messy sleep last night but time to get back to working
12 PM

Running (Road) 49:25 intensity: (7 @0) + (16:21 @1) + (29:14 @2) + (3:43 @3) 10.27 km (4:49 / km) +62m 4:40 / km
ahr:139 max:157 shoes: Asics Gel Noosa FF 2 Pink (Apr

Back to the lunch routine and the lunch lap. No Donal as he is still crocked with his knee problem....starting to panic a bit now about his marathon training for Dublin. Warm out there today but a gentle breeze on the way up the park. Got passed by an Olympic Marathoner near the back of the zoo.

Found a new podcast too......good start to the week: The Run In
5 PM

Running (Road) 23:50 intensity: (24 @0) + (10:41 @1) + (12:45 @2) 4.52 km (5:16 / km) +7m 5:14 / km
ahr:134 max:145 shoes: Asics Gel Noosa FF 2 Pink (Apr

Down from OSi to Barracks for the evening
7 PM

Running (Road) 41:34 intensity: (34 @0) + (26:10 @1) + (14:44 @2) + (6 @3) 8.01 km (5:11 / km) +71m 4:58 / km
ahr:133 max:149 shoes: Asics Gel Noosa FF 2 Pink (Apr

Home a bit earlier than usual since the Sgt has some 6-a-side to get too

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