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Training Log Archive: Joshosh

In the 7 days ending Oct 9, 2019:

activity # timemileskm+m
  Running (Road)17 8:34:51 63.89(8:03) 102.83(5:00) 824
  Running (Track)1 1:51:36 15.82(7:03) 25.46(4:23) 60
  Total18 10:26:27 79.72(7:52) 128.29(4:53) 884
  [1-5]18 10:17:37
averages - weight:57.5kg

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ThFrSaSuMoTuWe

Wednesday Oct 9, 2019 #

12 PM

Running (Road) warm up/down 21:21 intensity: (55 @0) + (12:15 @1) + (8:11 @2) 3.62 km (5:54 / km) +18m 5:46 / km
ahr:131 max:147 shoes: Asics Gel Noosa FF2 Pink (Sept

Leg loosener. Warm up with dad through the first km-ish and then up to the Polo.
1 PM

Running (Road) race 31:47 intensity: (19 @2) + (19 @3) + (7:38 @4) + (23:31 @5) 10.0 km (3:11 / km) +57m 3:05 / km
ahr:181 max:188 shoes: Asics Gel Noosa FF2 Pink (Sept

An Cosantoir 10km - 2019
3rd - 31:47 (PB) (5:07min/mile)

Nervous morning in work but felt calmer on the startline after chatting with Coach who came along for the day. Gun went and I tracked straight over to Kenny and Gavin since they were going to be at the business end of the race. Snappy enough through the first km but the 3 of us were away and had some air.

Passing the Magazine Fort Kenny got a gap and I got a gap on Gavin so we were all spread out and taking the wind ourselves. Long slog up from St Marys into a fairly brutal headwind. This was my slowest km of the race (3:25) and it felt tough. Wasnt gaining on Kenny but Gavin was closing on me based on people cheering, I didnt look back. Passing the OSi there was a big crowd of gang from the office out to watch the race which gave me a boost for a few seconds before I reverted to suffering again. Straight over the roundabout at the top of Chesterfield.

Got to 9km in 2nd but Gavin had pulled up on my shoulder at that stage and there was nothing I could do to hold him off any longer. Coach was positioned at 9km with his stop watch but I was on my limit. A huge PB so cant complain about that!

Before this season it stood at 34:24 and this year I had run 34:08 and 33:21 in training runs and now 31:47 today. Anyone would be happy with shaving 1:34 off their PB.

Delighted with the result too, although if i'm honest I am a bit disappointed I couldn't hang on to 2nd place. I went out to try and win and I paid for it a bit at the back end but that's something to fix for the next time out!

A lot of people have put a lot of effort and time into getting me to this stage and into this shape so I’m delighted I could deliver!

Checked watch at the 5km marker at it was ~15:55 so the second half was ~15:52, a minor negative split but a negative split none the less. The 1st December 2018 was my first time dipping 16mins for a 5km race so this is good progress to see.

Strava Photos
Results
Start
Finish Line Video
Top 3 Finish Line
C • PB 3
2 PM

Running (Road) warm up/down 13:14 intensity: (15 @0) + (6:40 @1) + (6:19 @2) 1.9 km (6:59 / km) +46m 6:13 / km
ahr:133 max:144 shoes: Asics Gel Noosa FF2 Pink (Sept

Shuffling with Dad. Back in time for the prize giving
7 PM

Running (Road) 38:31 intensity: (1:21 @0) + (18:59 @1) + (18:11 @2) 7.4 km (5:12 / km) +48m 5:02 / km
ahr:132 max:146 shoes: Asics Gel Noosa FF2 Pink (Sept

A new PB means guilt free chips right?

Tuesday Oct 8, 2019 #

9 AM

Running (Road) 26:15 intensity: (22 @0) + (16:51 @1) + (9:02 @2) 4.91 km (5:20 / km) +42m 5:07 / km
ahr:131 max:148 shoes: Asics Gel Noosa FF2 Pink (Sept

T-1Day. A gentle day ahead of tomorrow. Fingers crossed for it. Just in and out the short ways today.
5 PM

Running (Road) 23:26 intensity: (25 @0) + (3:04 @1) + (17:55 @2) + (2:02 @3) 4.89 km (4:47 / km) +40m 4:36 / km
ahr:141 max:153 shoes: Asics Gel Noosa FF2 Pink (Sept

“The hay is in the barn” - Donie Walsh
Roll on tomorrow and let’s see what it holds for me!

Monday Oct 7, 2019 #

9 AM

Running (Road) 28:42 intensity: (24 @0) + (23:29 @1) + (4:49 @2) 5.11 km (5:37 / km) +41m 5:24 / km
ahr:127 max:148 weight:57.5kg shoes: Asics Gel Noosa FF2 Pink (Sept

2 easy days ahead
5 PM

Running (Road) 26:25 intensity: (10:15 @1) + (16:10 @2) 5.22 km (5:04 / km) +10m 5:01 / km
ahr:135 max:148 shoes: Asics Gel Noosa FF2 Pink (Sept

Down to barracks
7 PM

Running (Road) 42:57 intensity: (19 @0) + (4:29 @1) + (15:00 @2) + (23:09 @3) 8.15 km (5:16 / km) +55m 5:06 / km
ahr:147 max:163 shoes: Asics Gel Noosa FF2 Pink (Sept

Weighed myself before and after dinner......a change of 1.5kg and thats before dessert.....

Sunday Oct 6, 2019 #

12 PM

Running (Road) 59:41 intensity: (27 @0) + (8:47 @1) + (48:56 @2) + (1:31 @3) 12.03 km (4:58 / km) +61m 4:50 / km
ahr:139 max:151 shoes: Asics Gel Noosa FF2 Pink (Sept

Long route to the Phoenix Park
Over to watch the Donore gang in the novice.

Another top 10 placing for parkruns in Ireland yesterday.

Last 3 weeks :-
16:29 -> 16:34 -> 16:29
2 PM

Running (Road) 25:44 intensity: (14:13 @1) + (11:30 @2) + (1 @3) 5.08 km (5:04 / km) +42m 4:52 / km
ahr:132 max:149 shoes: Asics Gel Noosa FF2 Pink (Sept

Home from County Novice - Dublin have much less mucky courses than back home.....if there weren’t cows in the field until a few hours before the start is it really cross country?

Saturday Oct 5, 2019 #

8 AM

Running (Road) warm up/down 32:54 intensity: (58 @0) + (21:58 @1) + (9:58 @2) 5.43 km (6:03 / km) +66m 5:43 / km
ahr:129 max:148 shoes: Asics Gel Noosa FF2 Pink (Sept

Bit of drizzle around but nothing too major. Put out the signs on the low lap and then back up to listen to the briefing.
9 AM

Running (Road) 16:28 intensity: (18 @0) + (5:41 @1) + (5:18 @2) + (9 @3) + (2:27 @4) + (2:35 @5) 5.0 km (3:18 / km) +48m 3:09 / km
ahr:148 max:187 shoes: Asics Gel Noosa FF2 Pink (Sept

Waterstown parkrun - 16:29
My =2nd best time on the course......again

Didn’t feel like I was moving that fast. Felt tired getting out of bed and still some residual soreness from the big workout on Thursday night but nice to get around at a decent clip. A good way to start a Saturday morning.
10 AM

Running (Road) warm up/down 33:25 intensity: (15 @0) + (12:38 @1) + (20:23 @2) + (9 @3) 6.27 km (5:20 / km) +163m 4:43 / km
ahr:135 max:150 shoes: Asics Gel Noosa FF2 Pink (Sept

Cooling down apres parkrun....Couch time!

Friday Oct 4, 2019 #

9 AM

Running (Road) 32:18 intensity: (33 @0) + (15:31 @1) + (15:04 @2) + (1:10 @3) 6.16 km (5:14 / km)
ahr:135 max:152 shoes: Asics Gel Noosa FF2 Pink (Sept

Legs a bit tired from 54ish laps of the track last night. Bit of a damp one out there this morning.
5 PM

Running (Road) 26:24 intensity: (39 @0) + (21:19 @1) + (4:26 @2) 5.04 km (5:14 / km) +40m 5:02 / km
ahr:129 max:146 shoes: Asics Gel Noosa FF2 Pink (Sept

Another week done ✅

Thursday Oct 3, 2019 #

9 AM

Running (Road) 35:19 intensity: (48 @0) + (23:20 @1) + (11:11 @2) 6.61 km (5:21 / km) +46m 5:10 / km
ahr:131 max:145 shoes: Asics Gel Noosa FF2 Pink (Sept

Hopefully get a chance to watch the match somewhichway
6 PM

Running (Track) 1:51:36 intensity: (51 @0) + (11:00 @1) + (36:33 @2) + (24:32 @3) + (37:32 @4) + (1:08 @5) 25.46 km (4:23 / km) +60m 4:20 / km
ahr:154 max:183 shoes: Asics Gel Noosa FF2 Pink (Sept

10*400m(200m rec) / 10*300m(300m rec) / 10*200m(100m rec)
Solo on the track

72 / 74 / 73 / 72 / 72 / 73 / 73 / 72 / 73 / 73 / 73
51 / 51 / 51 / 52 / 51 / 51 / 52 / 51 / 51 / 52
33 / 32 / 33 / 33 / 33 / 33 / 33 / 33 / 33 / 33 / 33

Rather pleased I made it through that and out the other side, big workout.

Breezy and lonely going round and round in the wind. It wasn’t terrible but there was a strong headwind on the straight, and when the rain came it was heavy. Had to take a longer break than intended between the 400s and 300s to go turn on the lights around the track.

The more astute among you will realize I miscounted and did 11*400 and 11*200.....this was not the plan!Once it requires counting to double figures that’s evidently where I struggle......

Vivoactive is great but this double tap on the screen to take a lap is a real pain on the track.

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