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Training Log Archive: Joshosh

In the 7 days ending Aug 4:

activity # timemileskm+m
  Running (Road)19 13:49:02 99.86(8:18) 160.7(5:10) 1212
  Running (Grass)1 37:24 6.33(5:55) 10.19(3:40) 47
  Total20 14:26:26 106.18(8:10) 170.89(5:04) 1259
  [1-5]20 14:19:00
averages - sleep:8.2 rhr:57

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MoTuWeThFrSaSu

Sunday Aug 4 #

8 AM

Running (Road) long 2:47:17 intensity: (59 @0) + (15:19 @1) + (1:20:00 @2) + (1:10:59 @3) 34.17 km (4:54 / km) +247m 4:43 / km
ahr:146 max:161 rhr:54 slept:7.75 shoes: Asics Gel Noosa FF2 - Pink (Ju

Ticking past 4000km for the year and a solid 353km in the last 2-weeks!

Usual loop with the lads on a gorgeous morning. Good company makes these miles pass much more easily.......but when that’s not available you just have to make do with what you can get!

Same loop as last week. Hüma Gel at a similar stage too and it worked well, lemonade flavour, with caffeine this week.

Strava had issues uploading (as I’m sure everyone knows at this stage

Saturday Aug 3 #

8 AM

Running (Road) warm up/down 25:13 intensity: (43 @0) + (14:37 @1) + (9:53 @2) 4.23 km (5:57 / km) +45m 5:39 / km
ahr:132 max:147 rhr:57 slept:8.0 shoes: Asics Gel Noosa FF2 - Pink (Ju

Back to course marking duties this week as they didnt have the van! Bit of drizzle in the air this morning
9 AM

Running (Road) tempo 17:24 intensity: (17 @0) + (31 @1) + (5 @2) + (33 @3) + (8:51 @4) + (7:07 @5) 5.0 km (3:29 / km) +51m 3:19 / km
ahr:172 max:188 shoes: Asics Gel Noosa FF2 - Pink (Ju

That felt like hard work, HR is a bit higher than I’d like but I guess fatigue is a cause for that. 5seconds faster than last week. Body and legs are fairly tired at this stage since they’re carrying a lot of mileage, 113miles last week and it will be over 100miles this week too (thats the plan anyway). Pretty humid too. Got it done, no niggles or anything and another parkrun closer to cake so that’s the main thing right?!
10 AM

Running (Road) warm up/down 50:40 intensity: (6:09 @1) + (41:09 @2) + (3:22 @3) 9.35 km (5:25 / km) +96m 5:09 / km
ahr:140 max:154 shoes: Asics Gel Noosa FF2 - Pink (Ju

Long cool down pre-Ashes watching and Double Wicklow Round tracking
Only heading home to sit on the couch so did a longer cool down, first loop with Sean.

Friday Aug 2 #

9 AM

Running (Road) 31:19 intensity: (24 @0) + (15:13 @1) + (15:42 @2) 5.65 km (5:33 / km) +37m 5:22 / km
ahr:135 max:147 rhr:57 slept:7.66 shoes: Asics Gel Noosa FF2 - Pink (Ju

At least it's Friday before a Bank Holiday weekend!
12 PM

Running (Road) 45:06 intensity: (8:26 @1) + (34:18 @2) + (2:22 @3) 9.06 km (4:59 / km) +76m 4:47 / km
ahr:142 max:155 shoes: Asics Gel Noosa FF2 - Pink (Ju

Kind of an inbetweeny type lunch run. Not the shorter lap but not the full lap. Nice out in the park but quite warm. Lots of runners out getting miles on the clock. Next week will be lower mileage, after 2 high mileage weeks, so just need to make it to the end of Sundays long run!
5 PM

Running (Road) 27:17 intensity: (14 @0) + (10:34 @1) + (16:29 @2) 5.05 km (5:24 / km) +37m 5:12 / km
ahr:135 max:147 shoes: Asics Gel Noosa FF2 - Pink (Ju

Thursday Aug 1 #

9 AM

Running (Road) 29:54 intensity: (28 @0) + (14:36 @1) + (14:50 @2) 5.5 km (5:26 / km) +38m 5:15 / km
ahr:134 max:146 rhr:57 slept:8.66 shoes: Asics Gel Noosa FF2 - Pink (Ju

Great to see Sissoko lifting a trophy last night.......
12 PM

Running (Road) 52:21 intensity: (9 @0) + (4:35 @1) + (19:56 @2) + (27:41 @3) 10.76 km (4:52 / km) +82m 4:41 / km
ahr:146 max:159 shoes: Asics Gel Noosa FF2 - Pink (Ju

Lunch loop + a smidge again. A fair bit warmer than yesterday but my watch didnt do any funky stuff. Relaxing listening to the Test match and just watching the world.
6 PM

Running (Road) 51:49 intensity: (26 @0) + (6:38 @1) + (44:39 @2) + (6 @3) 9.73 km (5:20 / km) +60m 5:10 / km
ahr:138 max:150 shoes: Asics Gel Noosa FF2 - Pink (Ju

Well that was some innings from Steve Smith in fairness. Most impressive was the 50 partnership for the last wicket with Lyons where Lyons contributed 4.

Longer way home to clear the head a bit and also remove some of the guilt for getting a take away......thats how it works right?

Wednesday Jul 31 #

8 AM

Running (Road) 29:59 intensity: (14 @0) + (20:01 @1) + (9:44 @2) 5.49 km (5:28 / km) +51m 5:13 / km
ahr:130 max:143 rhr:61 slept:8.33 shoes: Asics Gel Noosa FF2 - Pink (Ju

Woken by the bin trucks this morning but dozed off again after they left for some extra sleep. Calves a bit tight from yesterday evening but nothing too bad.
12 PM

Running (Road) 51:31 intensity: (1:41 @0) + (11:15 @1) + (29:36 @2) + (8:59 @3) 10.71 km (4:49 / km) +73m 4:39 / km
ahr:139 max:153 shoes: Asics Gel Noosa FF2 - Pink (Ju

Usual lap plus a bit extra. Garmin stopped itself for some reason and the elevation is all over the shop recently. Strava correction seems to bring it back into line with what it should be but before that it’s giving very unusual numbers.
5 PM

Running (Road) 46:08 intensity: (26:48 @1) + (19:20 @2) 8.84 km (5:13 / km) +51m 5:04 / km
ahr:134 max:146 shoes: Asics Gel Noosa FF2 - Pink (Ju

Home with a zoned out wander in the park. Mick C and Sean H were out smashing a session.

Tuesday Jul 30 #

9 AM

Running (Road) 30:46 intensity: (14 @0) + (27:51 @1) + (2:41 @2) 5.47 km (5:37 / km) +40m 5:25 / km
ahr:126 max:144 rhr:57 slept:8.5 shoes: Asics Gel Noosa FF2 - Pink (Ju

Finally some drizzle this morning. Much nicer for running. Probably will be wet tonight too on the Polo Grounds

Thinking ahead to the start of September: Stone Cross to Lug, SHI or maybe even British Sprint Champs are all tempting. One of those 3.
6 PM

Running (Road) warm up/down 37:30 intensity: (17:30 @1) + (20:00 @2) 6.82 km (5:30 / km) +55m 5:17 / km
shoes: Asics Gel Noosa FF2 - Pink (Ju

Watch deleted the warm up from work down to the club and back to the Polo Grounds. It did happen though.....I swear!
7 PM

Running (Grass) intervals 37:24 intensity: (21 @0) + (28 @1) + (13 @2) + (12:42 @3) + (16:21 @4) + (7:19 @5) 10.19 km (3:40 / km) +47m 3:35 / km
ahr:167 max:188 shoes: Nike Zoom Rival MD8

Tuesday Polo Fartlek - 5* (pace lap/cruise lap)
Lap Splits - (1:42) 3:12 (3:57) 3:10 (4:07) 3:07 (4:07) 3:00 (4:04) 2:54 (3:57)

Really fun session from Coach tonight. 1/3 lap cruise to start then 5*(pace lap / cruise lap). Rain came down at the end just in time to keep us cool. Wide lap is 990m I think, so just a shade inside 1km. Enjoyed it and felt good after I got my legs shaken out a bit from last weeks mileage. They were recovering pretty well on the “cruise” laps. Felt like I could’ve done a few more reps which is a good sign, but I guess with more I wouldnt have picked up the pace on the "pace laps" so quickly.

Haven’t really done a session like this so I’ll know better for next time what kind of splits I should be hitting. Would like to keep the "cruise lap" below 4:00 in future.

36:39 through 10km tonight, my best through 10km in any session Coach has set me, reps and recoveries included in time (other sessions being things liks 10*800m(200m), 20*400m (100m) or 12*600m(300m)). 2:15 outside my 10km PB (34:24).....which is way out of date.
8 PM

Running (Road) 33:11 intensity: (5 @0) + (1:58 @1) + (24:28 @2) + (6:40 @3) 6.07 km (5:28 / km) +51m 5:15 / km
ahr:142 max:154 shoes: Asics Gel Noosa FF2 - Pink (Ju

Saved the workout straight after finishing for fear that my Garmin was on a bad evening and I didnt want to lose the data. Hopefully next week I'll just have the whole training as on file.

Florrie sorted me out with a key fob for the clubhouse. Dont need to wait for someone to let me in anymore!

Nice relaxed jog home for some food and the next episode of Taskmaster, I'm working my way through it again :D

Monday Jul 29 #

8 AM

Running (Road) 30:46 intensity: (15 @0) + (28:40 @1) + (1:51 @2) 5.5 km (5:35 / km) +41m 5:24 / km
ahr:126 max:139 rhr:56 slept:8.75 shoes: Asics Gel Noosa FF2 - Pink (Ju

Tired legs after a 113mile week. To be expected
5 PM

Running (Road) 26:53 intensity: (17 @0) + (18:47 @1) + (7:49 @2) 5.02 km (5:21 / km) +8m 5:18 / km
ahr:131 max:140 shoes: Asics Gel Noosa FF2 - Pink (Ju

OSi down to the barracks for the evening. More database work.
7 PM

Running (Road) 43:58 intensity: (39 @0) + (34:22 @1) + (8:57 @2) 8.27 km (5:19 / km) +73m 5:05 / km
ahr:128 max:145 shoes: Asics Gel Noosa FF2 - Pink (Ju

Home for some dinner and course planning for a race in September

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