Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Aug 11:

activity # timemileskm+m
  Running (Road)11 8:05:04 59.06(8:13) 95.04(5:06) 738
  Running (Grass)2 3:50:18 30.55(7:32) 49.17(4:41) 276
  Total13 11:55:22 89.61(7:59) 144.21(4:58) 1014
  [1-5]13 11:45:49
averages - sleep:8.6 rhr:55

«»
2:46
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 11 #

8 AM

Running (Road) long 2:46:59 intensity: (1:45 @0) + (14:10 @1) + (1:47:50 @2) + (43:14 @3) 35.06 km (4:46 / km) +230m 4:37 / km
ahr:144 max:162 rhr:56 slept:7.75 shoes: Asics Gel Noosa FF2 - Pink (Ju

Church of the Sunday Long Run. Sharing the park this morning with all the Rock’n’Rollers!

Loops with Shane, Alan, Emmet, Kieran and Niall for a bit too. The Donore lads look to have done well in the team race for the 1/2 marathon and great to see loads of Waterstown Warriors out racing!

One rather rude lady walking her dog decided to fire some “choice” words our way

Saturday Aug 10 #

8 AM

Running (Road) warm up/down 25:12 intensity: (44 @0) + (14:00 @1) + (9:46 @2) + (42 @3) 4.31 km (5:51 / km) +53m 5:30 / km
ahr:131 max:156 rhr:55 slept:8.0 shoes: Asics Gel Noosa FF2 - Pink (Ju

Sleepy start. No course marking duties this morning so warmed up around the low lap. Windy and rainy.....nice
9 AM

Running (Road) tempo 17:09 intensity: (14 @0) + (33 @1) + (15 @2) + (1:01 @3) + (9:34 @4) + (5:32 @5) 5.0 km (3:26 / km) +49m 3:16 / km
ahr:166 max:186 shoes: Asics Gel Noosa FF2 - Pink (Ju

Another one clocked up, 45 now. David came with me at the start but I got gap in the wind. Smaller than usual numbers this morning since the RnR 5km was on in the park, I heard someone had a taxi waiting and was going to double up. Tough running along the river into the wind and the top of the final hill.
10 AM

Running (Road) warm up/down 35:40 intensity: (20 @0) + (13:32 @1) + (21:48 @2) 6.52 km (5:28 / km) +58m 5:14 / km
ahr:135 max:147 shoes: Asics Gel Noosa FF2 - Pink (Ju

Time for a day of sports! Home via some errands instead of having to walk to do them later! Have to get a haircut in the afternoon between the 2 rugby matches

Friday Aug 9 #

8 AM

Running (Road) 29:52 intensity: (23 @0) + (11:28 @1) + (17:55 @2) + (6 @3) 5.47 km (5:28 / km) +58m 5:11 / km
ahr:136 max:149 rhr:57 slept:8.33 shoes: Asics Gel Noosa FF2 - Pink (Ju

Woke during the night with the thunder so stayed in bed a bit longer. Legs not bouncy but not too bad after last night, easy day again today at least.

Bumped into Aidan and Dave at the end of their early morning long run! They started a 2hr long run at 0645.....I was not even thinking of getting up at that stage!
5 PM

Running (Road) 47:00 intensity: (47 @0) + (9:13 @1) + (35:46 @2) + (1:14 @3) 8.83 km (5:19 / km) +62m 5:09 / km
ahr:139 max:152 shoes: Asics Gel Noosa FF2 - Pink (Ju

Some last minute panic changes to the Fantasy Football team before locking it in. Bit of a (hopefully calculated) gamble early doors! Via tesco for match grub and managed to avoid the rain!

Thursday Aug 8 #

9 AM

Running (Road) 29:19 intensity: (15:56 @1) + (13:21 @2) + (2 @3) 5.48 km (5:21 / km) +37m 5:10 / km
ahr:134 max:149 rhr:55 slept:9.5 shoes: Asics Gel Noosa FF2 - Pink (Ju

Deadline day just isn't the same without Harry hanging out his car window giving interviews. There'll be no phone calls of "Jermaine, Crouchie, Nico...It's Harry.....we're getting the band back together" :D
6 PM

Running (Grass) tempo 1:59:28 intensity: (41 @0) + (16:59 @1) + (1:04:20 @2) + (5:08 @3) + (31:20 @4) + (1:00 @5) 25.53 km (4:41 / km) +138m 4:33 / km
ahr:149 max:181 shoes: Asics Gel Noosa FF2 - Pink (Ju

Thursday TemPolo Ground Workout

3:31, 3:34, 3:30, 3:29, 3:28 (5km Split - 17:32)
3:27, 3:28, 3:27, 3:25, 3:24 (5km Split - 17:11)
(10km Split - 34:43)

Enjoyable solo tempo in the wind on the grass. Very pleased with the consistent heart-rate throughout. Great to see groups out getting the work done on the grass lap and Whitty (sub 2:29 in marathon in Dublin last year) was smashing some 400s on the road before the 1/2 this weekend. According to him I have a very smooth and relaxed running style and I didnt look under pressure, I guess this is a good thing!

Cool down with Fred and John who were out doing an easy run and happened to be at the Polo Grounds just as I finished, couldn’t have planned it better.

19seconds outside my (very) out of date 10km PB.............

Wednesday Aug 7 #

8 AM

Running (Road) 30:41 intensity: (55 @0) + (29:34 @1) + (12 @2) 5.5 km (5:35 / km) +40m 5:23 / km
ahr:125 max:135 rhr:56 slept:8.0 shoes: Asics Gel Noosa FF2 - Pink (Ju

Spurs are looking like they want to sign everybody.......once we don't end up with nobody! Could be an interesting end to the transfer window
6 PM

Running (Road) 26:45 intensity: (38 @0) + (14:57 @1) + (11:10 @2) 5.08 km (5:16 / km) +36m 5:05 / km
ahr:132 max:145 shoes: Asics Gel Noosa FF2 - Pink (Ju

Tuesday Aug 6 #

9 AM

Running (Road) 30:51 intensity: (27 @0) + (30:24 @1) 5.47 km (5:38 / km) +38m 5:27 / km
ahr:121 max:134 rhr:52 slept:8.5 shoes: Asics Gel Noosa FF2 - Pink (Ju

Back to reality
6 PM

Running (Grass) intervals 1:50:50 intensity: (2:18 @0) + (45:08 @1) + (30:02 @2) + (7:16 @3) + (23:28 @4) + (2:38 @5) 23.63 km (4:41 / km) +138m 4:33 / km
ahr:144 max:182 shoes: Asics Gel Noosa FF2 - Pink (Ju

Tuesday Polo Ground Workout - 6* ~1mile @ 10mile pace (~330m rec)
Reps - 5:22 / 5:25 / 5:22 / 5:22 / 5:21 / 5:18

Wind down the back straight was terrible, like having a long hill to get up, ~450m of each mile. Felt like a controlled effort throughout. Soaked before the session with the rain and then dry during it. Solid without being spectacular but sometimes that’s all you need isn’t it? Another one into the legs.

Last time I raced over 10miles was at Ballycotton 10 in 2013 and I ran 57:32 so we took a guess that now I would be in sub54 range to get an idea for the splits, 5:24 min/mile pace

Nice booklet written by Coach for the Basil Clifford (Irelands 2nd Sub4 miler, 1964 Olympian) Memorial Trophy presented to the 1500m Men’s winner at Nationals. (Its the images attached with the link)

Monday Aug 5 #

10 AM

Running (Road) 45:36 intensity: (21 @0) + (41:57 @1) + (3:18 @2) 8.32 km (5:29 / km) +78m 5:14 / km
ahr:127 max:140 rhr:51 slept:10.0 shoes: Asics Gel Noosa FF2 - Pink (Ju

Tottered around the park for 2 loops listening to Day 5 from Edgbaston on TMS, some of the chat about Aggers trip to Pisa. Easy 5-miles to help recover from the last fortnight.

Had thought about a complete rest day but what do people do with their time if they don’t run?

« Earlier | Later »