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Training Log Archive: Joshosh

In the 1 days ending Dec 10, 2015:

activity # timemileskm+m
  Running (Road)2 1:15:25 8.95(8:26) 14.41(5:14) 122
  Running (Track)1 10:16 1.76(5:50) 2.84(3:37) 1
  Total2 1:25:41 10.71(8:00) 17.24(4:58) 123
  [1-5]2 1:24:57

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Th

Thursday Dec 10, 2015 #

12 PM

Running (Road) 18:17 intensity: (28 @0) + (1:18 @1) + (10:14 @2) + (6:17 @3) 3.42 km (5:21 / km) +14m 5:14 / km
ahr:131 max:148 shoes: Asics Gel Noosa Tri-10

Programming for the afternoon, how exciting.......
6 PM

Running (Road) warm up/down 15:35 intensity: (8 @0) + (31 @1) + (7:21 @2) + (7:35 @3) 3.1 km (5:02 / km) +15m 4:55 / km
ahr:136 max:156 shoes: Asics Gel Noosa Tri-10

Chit chatting with Andrew and Tim about the state of football as regards Arsenal and Man U......I took a lot of pleasure from this

Running (Road) hills 10:21 intensity: (6 @1) + (6 @2) + (10 @3) + (6:36 @4) + (3:23 @5) 2.65 km (3:54 / km) +63m 3:29 / km
ahr:173 max:186 shoes: Asics Gel Noosa Tri-10

Big group tonight but i was doing only 10mins so didnt have a problem pacing or staying warm in my thermal, hat and gloves. Took out the first, then Tim took the 2nd and i took reps 3rd,4th and 5th....dont think the guys doing more than 10mins will have thanked me for the 5th!!







Rep Split Distance (km) Pace (min/km) Average HR Max HR
1 59.6 0.26 3:48 156 172
2 1:02.8 0.27 3:51 173 179
3 58.5 0.27 3:39 175 183
4 59.3 0.26 3:46 177 182
5 55.1 0.26 3:34 179 185


Running (Road) 4:01 intensity: (2:27 @2) + (1:34 @3) 0.61 km (6:36 / km) +4m 6:24 / km
ahr:137 max:141 shoes: Asics Gel Noosa Tri-10

Chilled jog back to the track with Paudie to do our 10min tempo.

Running (Track) tempo 10:16 intensity: (14 @3) + (9:36 @4) + (26 @5) 2.84 km (3:37 / km) +1m 3:37 / km
ahr:174 max:179 shoes: Asics Gel Noosa Tri-10

Just myself and Paudie doing this, with Gearoid taking action shots, we'll see if he got my good side!! Again went for comfort and stayed in the thermal for it. Lost our way a little bit in the middle when slipped out over 90sec lapping but got back under it again. Felt good, and mostly in Z4 for the workout which it should be for tempo.








Lap Split Average HR Max HR
1 1:28.9 162 170
2 1:25.3 173 178
3 1:29.6 176 179
4 1:29.5 175 177
5 1:30.4 175 177
6 1:27.1 176 177
7 1:26.0 176 177


Running (Road) 27:11 intensity: (8 @0) + (5 @1) + (23:48 @2) + (3:10 @3) 4.63 km (5:52 / km) +26m 5:43 / km
ahr:135 max:144 shoes: Asics Gel Noosa Tri-10

Home for the Spurs match, some more python programming and taco's for dinner.

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