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Training Log: Joshosh

In the last 7 days:

activity # timemileskm+m
  Running (Road)10 5:44:21 42.6(8:05) 68.56(5:01) 527
  Orienteering1 1:29:04 7.51(11:51) 12.09(7:22) 51919c
  Running (Grass)1 30:41 3.6(8:31) 5.8(5:18) 22
  Running (Trails)1 1:37 0.14(11:53) 0.22(7:23) 4
  Total12 7:45:43 53.85(8:39) 86.67(5:22) 107219c
  [1-5]12 7:42:43
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Friday Apr 20 #

8 AM

Running (Road) 27:58 intensity: (14 @0) + (14:24 @1) + (13:20 @2) 5.01 km (5:35 / km) +52m 5:18 / km
ahr:134 max:148 shoes: Asics Gel Noosa Tri-11 (Blue)

Slow totter in. Might go for a short one at lunch too since it's so nice and I wont be doing anything tomorrow morning/early afternoon only sitting in a car to get to Waterford and then some coaching with the Juniors
12 PM

Running (Grass) 30:41 intensity: (14 @0) + (3:50 @1) + (23:07 @2) + (3:30 @3) 5.8 km (5:18 / km) +22m 5:12 / km
ahr:140 max:152 shoes: Asics Gel Noosa Tri-11 (Blue)

Some trails, some grass, some in the forested areas. Nice and sunny out......i'm sure everyone has noticed at this stage though!

Now for left over pasta with chorizo, peppers and prawns!

Thursday Apr 19 #

8 AM

Running (Road) 28:04 intensity: (12 @0) + (8:38 @1) + (17:12 @2) + (2:02 @3) 5.03 km (5:35 / km) +51m 5:19 / km
ahr:139 max:152 shoes: Asics Gel Noosa Tri-11 (Blue)

Wore a tshirt today, this was a good decision!

Got the IJS Sprint Training courses planned last night 1*Sprint Relay course (1.2km) and then 2 courses similar to the morning training in Bergen.
12 PM

Running (Road) 47:51 intensity: (9 @0) + (6:00 @1) + (7:50 @2) + (14:41 @3) + (10:38 @4) + (8:33 @5) 10.6 km (4:31 / km) +59m 4:23 / km
ahr:159 max:184 shoes: Asics Gel Noosa Tri-11 (Blue)

Warm and windy in the park. Even after the session I've no idea what direction that wind is coming. Legs felt tired. First 3 reps were similar to last week on the pace side of things. But on reps 4 and 5 I struggled. HR for the rep 1 & 3 are the same as for 1 and 3 last week. Rep 2 is lower, rep 4 is higher and rep 5 is the same......just not able to move fast enough, was 19sec slower for rep 5 than last week but overall spent almost 1 minute longer in HRZ 4 and 5. Disappointing workout but another one in the legs all the same.
6 PM

Running (Road) 27:32 intensity: (14 @0) + (4:16 @1) + (20:17 @2) + (2:45 @3) 5.04 km (5:28 / km) +52m 5:12 / km
ahr:141 max:152 shoes: Asics Gel Noosa Tri-11 (Blue)

Home in the sun ☀️!

Wednesday Apr 18 #

7 AM

Running (Road) 34:11 intensity: (14 @0) + (9:58 @1) + (13:08 @2) + (10:51 @3) 6.42 km (5:19 / km) +71m 5:03 / km
ahr:142 max:161 shoes: Asics Gel Noosa Tri-11 (Blue)

Woke up earlyish so decided to head in to work but do a slightly longer route in than usual (only slightly!).

By the end of today I should have my 7.24 (and some, should have ~9hrs on the clock) worked up in flexi for a day off next month, just need to get up to 11.30 which is the max I can carry over to next month for flexi time off.
12 PM

Running (Road) 31:16 intensity: (18 @0) + (37 @1) + (3:38 @2) + (26:07 @3) + (36 @4) 6.8 km (4:36 / km) +44m 4:27 / km
ahr:153 max:164 shoes: Asics Gel Noosa Tri-11 (Blue)

Wore far too many layers! Forgot to pack a tshirt to run in when I left home this morning so ended up with my thermal and sleeveless jacket (looked windy out). It was windy but really warm in the park!
5 PM

Running (Road) 39:54 intensity: (11 @0) + (2:04 @1) + (25:42 @2) + (11:57 @3) 7.34 km (5:26 / km) +74m 5:11 / km
ahr:145 max:162 shoes: Asics Gel Noosa Tri-11 (Blue)

Still cant figure out what this wind is doing! It always seems to be a head wind somehow

Tuesday Apr 17 #

8 AM

Running (Road) 27:11 intensity: (29 @0) + (7:32 @1) + (19:02 @2) + (8 @3) 5.01 km (5:26 / km) +51m 5:10 / km
ahr:137 max:149 shoes: Asics Gel Noosa Tri-11 (Blue)

Still asleep on the way in I think
12 PM

Running (Road) intervals 53:18 intensity: (12 @0) + (1:02 @1) + (12:08 @2) + (16:40 @3) + (21:48 @4) + (1:28 @5) 12.29 km (4:20 / km) +29m 4:17 / km
ahr:160 max:180 shoes: Asics Gel Noosa Tri-11 (Blue)

5*1min (1min), 1min, 3km, 5*1min(1min)

Very windy out there and only at my back for a tiny section of the loop. All reps were slower than last week when although windy it was nothing compared to today! Was almost brought to a standstill in a few sections. Tempo section was 4seconds slower this week but the heart rate average and max were also lower. Struggling to get up to any bit of a half decent clip for the 1min repeats with the wind.

Legs still carrying some of the weekend in them and the bump on my shin has nearly gone down fully now which is good news.
6 PM

Running (Road) 27:06 intensity: (11 @0) + (6:42 @1) + (19:45 @2) + (28 @3) 5.01 km (5:25 / km) +44m 5:11 / km
ahr:139 max:149

Still trying to add to my flexi clock with 8 days left to add for next month

Monday Apr 16 #

Note
(rest day)

It's tough being such a superstar

Sunday Apr 15 #

12 PM

Running (Trails) warm up/down 1:37 intensity: (9 @0) + (1:28 @1) 0.22 km (7:23 / km) +4m 6:42 / km
ahr:119 max:128 shoes: IceBugs

Shameful warm up! Just from the car to the star in a thermal, jersey and jacket

Orienteering race 1:29:04 intensity: (13 @0) + (8 @1) + (55 @2) + (51:19 @3) + (36:29 @4) 12.09 km (7:22 / km) +519m 6:04 / km
ahr:161 max:177 19c shoes: IceBugs

Leinster League #5 - Carrick Mountain

Decision made this morning to travel to this, looked more likely to go for a jog and watch the race in the park. No real time for breakfast so just stuffed something quick in and out the door to meet the Donaghys. Wet, windy foggy day in Wicklow but it wasnt too bad once you were moving. I probably wore 1 layer too many. Confused by all the rides heading to 5 and missed my junction losing about 1 minute looking at the GPS trace. Small time loss on the start of the long leg when I decided to take the trail as supposed to straight through the fell. Shane had caught up at this stage and we pushed on over the top both taking the same route for the most part. I went low to 12 and got a gap but picked a safe and easy running route which turns out to have been to far around and lost time. Tough climb from 16 back up over near the top to go to 18. Nice time in the forest even if it was pretty green and grotty for the most part

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