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

Training Log Archive: Joshosh

In the 7 days ending Aug 18:

activity # timemileskm+m
  Running (Road)8 4:20:34 30.46(8:33) 49.01(5:19) 371
  Running (Grass)2 3:35:08 28.53(7:33) 45.91(4:41) 267
  Running (Terrain)1 2:40:23 12.55(12:47) 20.19(7:57) 1106
  Orienteering ◪1 1:46:21 7.05(15:05) 11.35(9:22) 10125 /25c100%
  Total12 12:22:26 78.58(9:27) 126.47(5:52) 184425 /25c100%
  [1-5]12 11:44:45
averages - sleep:8.5 rhr:56 weight:58.6kg

«»
2:40
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 18 #

3 PM

Orienteering ◪ 1:46:21 intensity: (30:55 @0) + (1:11:25 @1) + (4:01 @2) 11.35 km (9:22 / km) +101m 8:58 / km
ahr:115 max:143 spiked:25/25c rhr:58 slept:8.5 shoes: Asics Gel Noosa FF2 - Pink (Ju

Course checking with my controller for an event I’m planning for September. It’s going to be fast and tricky on a new map. Few control sites to move and some map sections to fix up but mostly under control! Just need to finalise the map file with Pat H.

Saturday Aug 17 #

9 AM

Running (Terrain) long 2:40:23 intensity: (2:22 @0) + (29:21 @1) + (1:20:23 @2) + (47:46 @3) + (31 @4) 20.19 km (7:57 / km) +1106m 6:14 / km
ahr:143 max:166 rhr:59 slept:7.5 weight:58.6kg shoes: Icebug Spirit6 W OLX

Morning in the Galtees with little bro! Perfect morning for it weather wise, near perfect visibility but breezy on the summits and ridge line.

Up from the trail head to Galtybeg, Galtymore, Slievecushnabinnia, Carraignabinnia and Lyracappal and back. Different line on the descent on Galtybeg. Zacs first time in the Galtees and his first run with >1000m climb (we think!?) and he’s not put off!

Into a stream after to wash off.

Friday Aug 16 #

12 PM

Running (Road) 33:07 intensity: (25 @0) + (8:24 @1) + (24:18 @2) 6.71 km (4:56 / km) +41m 4:47 / km
ahr:138 max:147 rhr:58 slept:8.25 shoes: Asics Gel Noosa FF2 - Pink (Ju

Recovery Runch, shaking last night out of my legs. Cycled in this morning as heading to Cork for the weekend so this was the only time I could get my run in.

Thursday Aug 15 #

9 AM

Running (Road) 30:33 intensity: (7 @0) + (18:49 @1) + (11:37 @2) 5.47 km (5:35 / km) +42m 5:23 / km
ahr:132 max:144 rhr:55 slept:9.0 shoes: Asics Gel Noosa FF2 - Pink (Ju

Bit tender after yesterdays evening Physio session, especially my quads and the top of my glutes. They took a battering
6 PM

Running (Grass) tempo 1:34:35 intensity: (23 @0) + (14:51 @1) + (29:11 @2) + (16:33 @3) + (28:10 @4) + (5:27 @5) 21.16 km (4:28 / km) +129m 4:20 / km
ahr:154 max:184 shoes: Asics Gel Noosa FF2 - Pink (Ju

3:23, 3:27, 3:25, 3:25, 3:27 (17:07 - 5km split)
3:27, 3:25, 3:24, 3:24, 3:21 (17:01 - 5km split)
34:08 - 10km split (PB)
Previous PB - 34:24 from the Cosantóir 10km in 2013. Very out of date.

That was a pleasant surprise. Legs weren’t feeling that great all day but obviously they’re not too bad. Comfortably tough effort this evening. Much more consistent splits than last week without any watch watching but HR a bit higher. It was pretty windy as per usual on the PG and great "fun" dodging dogs off leads and someone having a photo shoot on the mower that’s dragged by the tractor. I guess it’s vaguely arty.....

Wednesday Aug 14 #

9 AM

Running (Road) 30:58 intensity: (6 @0) + (16:53 @1) + (13:59 @2) 5.52 km (5:36 / km) +52m 5:21 / km
ahr:132 max:145 rhr:56 slept:8.75 shoes: Asics Gel Noosa FF2 - Pink (Ju

Tired and tender body this morning. Physio session this afternoon though so hopefully that'll right any issues that exist.
5 PM

Running (Road) 39:08 intensity: (18 @0) + (31:21 @1) + (7:29 @2) 7.17 km (5:28 / km) +43m 5:18 / km
ahr:130 max:143 shoes: Asics Gel Noosa FF2 - Pink (Ju

Over to DC Fitness Physio for some running repairs. No problems but no harm in getting a once over
7 PM

Running (Road) 43:23 intensity: (1:00 @0) + (29:22 @1) + (12:40 @2) + (21 @3) 8.2 km (5:18 / km) +53m 5:08 / km
ahr:126 max:150 shoes: Asics Gel Noosa FF2 - Pink (Ju

Après physio skuttle! Really good massage....it hurt so I guess it will have done some good! And mobility was ok on my left leg so no need for needling this time!

Forgot to stop my watch when I got home for some strange reason so edited to what I could get from the GPS trace

Tuesday Aug 13 #

9 AM

Running (Road) 29:07 intensity: (33 @0) + (18:22 @1) + (10:12 @2) 5.45 km (5:21 / km) +48m 5:07 / km
ahr:130 max:142 rhr:54 slept:9.25 shoes: Asics Gel Noosa FF2 - Pink (Ju

Time to track the WOC Middle Quali. See if Ireland can get anyone in the top 15s and get the Q or else who gets the q for the final.
6 PM

Running (Grass) intervals 2:00:33 intensity: (45 @0) + (2:40 @1) + (58:49 @2) + (22:06 @3) + (16:14 @4) + (19:59 @5) 24.75 km (4:52 / km) +138m 4:44 / km
ahr:154 max:187 shoes: Asics Gel Noosa FF2 - Pink (Ju

10*1km (90sec recovery)
Splits :- 3:13 / 3:12 / 3:09 / 3:09 / 3:08 / 3:07 / 3:07 / 3:07 / 3:07 / 3:05

That was a tough one to get through. Thought I’d maybe started a bit too fast, Mick (assistant Coach) thought the same, but legs were able to keep rolling for the whole session. Nice to be able to finish the session close to my 5km race pace. 90sec shuffle feels like a long recovery for the first few.....by the end it’s more a blink and you miss it type recovery. Possibly the best workout I’ve done this year according to coach which is nice!

Watch seems to have measured them all as 1.02km but I reckon Coach with his trundle wheel and spray paint is more accurate!

Passed lots of people out and enjoying the O in the park by 3roc! Donore are sending the juniors to do it in 2 weeks so I've been asked to give them a talk before they leave the clubhouse for it

Monday Aug 12 #

8 AM

Running (Road) 28:56 intensity: (26 @0) + (17:05 @1) + (11:25 @2) 5.44 km (5:19 / km) +51m 5:05 / km
ahr:130 max:145 rhr:53 slept:8.5 shoes: Asics Gel Noosa FF2 - Pink (Ju

Got to bed early last night (a bit after 8...rock and roll!) but was woken up and struggled to get back to sleep after that for a while. Tired start to the week.
5 PM

Running (Road) 25:22 intensity: (21 @0) + (7:46 @1) + (17:02 @2) + (13 @3) 5.06 km (5:01 / km) +41m 4:49 / km
ahr:137 max:150 shoes: Asics Gel Noosa FF2 - Pink (Ju

No barracks this evening so home at a nice reasonable hour. Dinner and some course tweaking on the updated map file.

« Earlier | Later »