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Training Log Archive: Joshosh

In the 7 days ending Sep 8, 2019:

activity # timemileskm+m
  Running (Road)13 5:29:29 37.19(8:52) 59.86(5:30) 591
  Orienteering ◪2 2:20:11 13.71(10:14) 22.06(6:21) 410
  Running (Grass)1 1:40:28 12.54(8:01) 20.18(4:59) 121
  Running (Trails)1 9:58 1.03(9:40) 1.66(6:01) 6
  Total16 9:40:06 64.47(9:00) 103.76(5:35) 1128
  [1-5]16 9:31:56
averages - sleep:8.5 rhr:53

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MoTuWeThFrSaSu

Sunday Sep 8, 2019 #

Event: Senior Home Internationals Relays (& Local Race)
 
8 AM

Running (Road) warm up/down 11:31 intensity: (20 @0) + (5:23 @1) + (5:48 @2) 1.72 km (6:41 / km) +8m 6:32 / km
ahr:132 max:144 shoes: Icebug Spirit6 W OLX

9 AM

Orienteering ◪ race 43:27 intensity: (18 @0) + (1:04 @1) + (6:45 @2) + (4:08 @3) + (29:43 @4) + (1:29 @5) 7.71 km (5:38 / km) +115m 5:15 / km
ahr:167 max:188 shoes: Icebug Spirit6 W OLX

10 AM

Running (Road) warm up/down 20:25 intensity: (6 @0) + (15:14 @1) + (5:05 @2) 3.09 km (6:36 / km) +162m 5:14 / km
ahr:133 max:145 shoes: Icebug Spirit6 W OLX

12 PM

Running (Road) warm up/down 10:56 intensity: (17 @0) + (2:44 @1) + (7:55 @2) 1.71 km (6:24 / km) +32m 5:52 / km
ahr:136 max:146 shoes: Icebug Spirit6 W OLX

Saturday Sep 7, 2019 #

Event: Senior Home Internationals 2019
 
10 AM

Running (Road) warm up/down 14:16 intensity: (25 @0) + (10:44 @1) + (3:07 @2) 2.09 km (6:50 / km) +12m 6:38 / km
ahr:130 max:143 shoes: Asics Gel Noosa FF2 - Pink (Ju

Running (Trails) warm up/down 9:58 intensity: (6 @0) + (2:08 @1) + (7:36 @2) + (8 @3) 1.66 km (6:01 / km) +6m 5:54 / km
ahr:138 max:150 shoes: Icebug Spirit6 W OLX

11 AM

Orienteering ◪ 1:36:44 intensity: (16 @0) + (4:48 @1) + (2:02 @2) + (8:26 @3) + (1:19:54 @4) + (1:18 @5) 14.35 km (6:44 / km) +295m 6:07 / km
ahr:167 max:187 shoes: Icebug Spirit6 W OLX

1 PM

Running (Road) 14:03 intensity: (13 @1) + (6:08 @2) + (4:49 @3) + (2:53 @4) 2.01 km (7:00 / km) +26m 6:34 / km
ahr:152 max:169 shoes: Asics Gel Noosa FF2 - Pink (Ju

Friday Sep 6, 2019 #

1 PM

Running (Road) 15:10 intensity: (10 @0) + (1:23 @1) + (10:35 @2) + (3:02 @3) 3.36 km (4:31 / km)
ahr:141 max:159 shoes: Asics Gel Noosa FF2 - Pink (Ju

Pre-SHI shakeout. Around the triangle before heading to the airport for Senior Home Internationals in Wales. Nice to stretch the legs a bit after no morning run

Thursday Sep 5, 2019 #

8 AM

Running (Road) 29:13 intensity: (48 @0) + (20:51 @1) + (7:34 @2) 5.52 km (5:17 / km) +41m 5:06 / km
ahr:128 max:142 shoes: Asics Gel Noosa FF2 - Pink (Ju

No tempo today with racing this weekend (and next). Was tempted by a short one but trying to be somewhat sensible!

"I'm finding it hard to believe, they dropped Devin" - another classic Gift Grub!
6 PM

Running (Road) 25:51 intensity: (51 @0) + (15:36 @1) + (9:24 @2) 5.1 km (5:04 / km) +41m 4:52 / km
ahr:130 max:145 shoes: Asics Gel Noosa FF2 - Pink (Ju

Another lazy evening. Packing and watching the match and then hopefully a good nights sleep

Wednesday Sep 4, 2019 #

8 AM

Running (Road) 29:03 intensity: (46 @0) + (26:10 @1) + (2:07 @2) 5.45 km (5:20 / km) +51m 5:06 / km
ahr:125 max:139 shoes: Asics Gel Noosa FF2 - Pink (Ju

TMS for the day for Ashes test #4
6 PM

Running (Road) 26:05 intensity: (32 @0) + (24:06 @1) + (1:27 @2) 5.12 km (5:06 / km) +46m 4:53 / km
ahr:127 max:139 shoes: Asics Gel Noosa FF2 - Pink (Ju

Lazy Wednesday of just run-mutes.

Tuesday Sep 3, 2019 #

9 AM

Running (Road) 31:13 intensity: (28 @0) + (22:14 @1) + (8:31 @2) 5.8 km (5:23 / km) +47m 5:11 / km
ahr:129 max:143 shoes: Asics Gel Noosa FF2 - Pink (Ju

Quads still not great but a bit better than yesterday

The gang are doing 800s tonight but not sure what I'll be doing with racing over the weekend
6 PM

Running (Grass) intervals 1:40:28 intensity: (1:26 @0) + (35:17 @1) + (49:25 @2) + (3:04 @3) + (10:19 @4) + (57 @5) 20.18 km (4:59 / km) +121m 4:50 / km
ahr:141 max:183 shoes: Asics Gel Noosa FF2 - Pink (Ju

10*400m (100m rec (~40sec)) - Sharpening/Recovery session

72 / 73 / 73 / 73 / 72 / 73 / 72 / 73 / 70 / 70

With the Senior Home International over the weekend Coach gave me 10 and not 20*400, probably for the best! Felt guilty watching the group keep going after I got to change shoes and jog.

Quads still restricting the stride a bit, bath after training and a stretch to try and loosen them up a bit.

Clearly the grounds keeper on the Polo Grounds hates runners since he was doing some strimming this week along the edge of the running track while we were training. Bits flying about the place.

Monday Sep 2, 2019 #

8 AM

Running (Road) 30:00 intensity: (22 @0) + (26:15 @1) + (3:23 @2) 5.47 km (5:29 / km) +42m 5:17 / km
ahr:127 max:139 rhr:53 slept:8.5 shoes: Asics Gel Noosa FF2 - Pink (Ju

Going downhill or down stairs is not fun.....2 day DOMS :D
5 PM

Running (Road) 27:34 intensity: (19 @0) + (24:03 @1) + (3:12 @2) 5.14 km (5:22 / km) +8m 5:19 / km
ahr:129 max:148 shoes: Asics Gel Noosa FF2 - Pink (Ju

Down to barracks for 2hrs of GIS work with the guys

Running (Road) 44:09 intensity: (40 @0) + (9:23 @1) + (25:05 @2) + (9:01 @3) 8.28 km (5:20 / km) +74m 5:06 / km
ahr:141 max:157 shoes: Asics Gel Noosa FF2 - Pink (Ju

Another week with nobody there and the door locked (thats 3 I think now) but nobody decided to let me know about it in advance......Stood around for 15 mins and then just left

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