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Training Log: Joshosh

In the last 7 days:

activity # timemileskm+m
  Running (Road)8 7:57:47 57.49(8:19) 92.53(5:10) 1378
  Running (Track)1 2:07:59 15.85(8:05) 25.51(5:01) 94
  Total9 10:05:46 73.34(8:16) 118.03(5:08) 1472
  [1-5]9 10:02:32
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2:47
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FrSaSuMoTuWeTh

Wednesday Mar 20 #

8 AM

Running (Road) 29:29 intensity: (6 @0) + (13:50 @1) + (15:33 @2) 5.23 km (5:38 / km) +47m 5:24 / km
ahr:135 max:147 shoes: Asics Gel-Noosa FF 2 (Pink)

Heavy/tired legs from last nights workout but shuffling along ok. Fire Warden training course today in work but should get in a lunch lap with Donal.

Looks like I've the use of some SI kit for the weekend, have to sort out all that stuff tonight to go for printing tomorrow.
1 PM

Running (Road) 41:48 intensity: (10 @0) + (8:37 @1) + (29:44 @2) + (3:17 @3) 8.57 km (4:53 / km) +77m 4:40 / km
ahr:141 max:152 shoes: Asics Gel-Noosa FF 2 (Pink)

Pressed for time Runch with Donal. Had a course this morning in work that ran on a bit and ate into valuable training time! Khyber loop today instead of the full lap. Probably get similar done tomorrow.
5 PM

Running (Road) 27:55 intensity: (25 @0) + (17:30 @1) + (10:00 @2) 5.1 km (5:29 / km) +45m 5:15 / km
ahr:131 max:143 shoes: Asics Gel-Noosa FF 2 (Pink)

Tuesday Mar 19 #

8 AM

Running (Road) 39:19 intensity: (25 @0) + (27:42 @1) + (11:12 @2) 7.13 km (5:31 / km) +47m 5:20 / km
ahr:130 max:145 shoes: Asics Gel-Noosa FF 2 (Pink)

Forgetful type of morning adding ~2km to my commute. Remembered everything in the end. 3.5 day week on the cards since I have a flexi half that needs using up or else I lose it
6 PM

Running (Track) intervals 2:07:59 intensity: (14 @0) + (3:46 @1) + (1:20:02 @2) + (22:53 @3) + (13:33 @4) + (7:31 @5) 25.51 km (5:01 / km) +94m 4:56 / km
ahr:149 max:189 shoes: Asics Gel-Noosa FF 2 (Pink)

16*400m (200m rec) on the track

(73, 73, 72, 74 / 72, 72, 71, 72 / 72, 72, 72, 71 / 72, 70, 70, 66)

Good workout on the track tonight with Coach and Alan (hanging a bit off the pace). Lots of laps! Legs were a bit tired before hand and after the first few I was a bit panicked that we had started a bit fast but held it together alright. Consistent splits tonight, but probably need to focus more on consistency in the recoveries too! Paced all the 16 reps myself.

Few miles before and after to up the daily distance a smidge.

Monday Mar 18 #

11 AM

Running (Road) hills 2:06:16 intensity: (14 @0) + (5:47 @1) + (44:38 @2) + (55:54 @3) + (19:43 @4) 25.04 km (5:03 / km) +808m 4:21 / km
ahr:152 max:177 shoes: Asics Gel-Noosa FF 2 (Pink)

Loops on the hill in Waterstown Park. Up to the yellow gate 29 times.....if I had known that I'd have done the extra 1 to get to 30. 1st hour was pretty boring but the 2nd hour wasn't so bad.

Not much elevation on each climb (~28m per hill) but racked up a reasonable total in the end an some solid distance. Consistent enough splits too.

Had hoped to finish off the map files for the IJS training next weekend today but waiting on SI codes that we can use.

Sunday Mar 17 #

5 PM

Running (Road) 1:58:42 intensity: (23 @0) + (8:14 @1) + (1:44:46 @2) + (5:19 @3) 22.91 km (5:11 / km) +137m 5:02 / km
ahr:141 max:153 shoes: Asics Gel-Noosa FF 2 (Pink)

Long day at the parade with Riina. Not really anywhere near as good as either of us had hoped/expected.

Ran back home from Dublin Airport T1 via the canal and Phoenix Park.

Saturday Mar 16 #

8 AM

Running (Road) warm up/down 41:30 intensity: (1:02 @0) + (24:26 @1) + (14:54 @2) + (1:08 @3) 6.9 km (6:01 / km) +96m 5:37 / km
ahr:131 max:152 shoes: Asics Gel-Noosa FF 2 (Pink)

Shuffle in the rain over to the parkrun meeting point for 9am. Grabbed the course signs and stuck them out, no Shane this week so no chat. Then a short loop with Angus T who was doing some parkrun touristing
9 AM

Running (Road) tempo 16:59 intensity: (15 @0) + (34 @1) + (5:00 @2) + (2:15 @3) + (1:04 @4) + (7:51 @5) 4.97 km (3:25 / km) +49m 3:15 / km
ahr:162 max:189 shoes: Asics Gel-Noosa FF 2 (Pink)

Blustery and wet morning but we started off fast enough. Legs still a bit tired, even during a recovery week, from a few big weeks but was able to hold on for a sub17....just......and faster than last week. 8sec slower than my course PB. 4th sub 17 on this course too. Orienteers taking places 1 and 3 and an ultra-runner in 2nd!

5th fastest parkrun in Ireland today

Running (Road) warm up/down 35:49 intensity: (6:12 @1) + (19:09 @2) + (10:14 @3) + (14 @4) 6.69 km (5:21 / km) +74m 5:05 / km
ahr:143 max:165 shoes: Asics Gel-Noosa FF 2 (Pink)

Longish cool down with company for sections! Angus T, Gavin B, Michael and Christina. Home for some rugby (disappointing rugby)

Friday Mar 15 #

Note
(rest day)

Pre-planned rest day. We went in to town and did the Natural History museum (because I wanted to see the bog bodies after seeing a documentary about them), the Climate Change rally and then Pennys

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