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Training Log: Joshosh

In the last 7 days:

activity # timemileskm+m
  Running (Road)9 4:23:56 32.52(8:07) 52.34(5:03) 391
  Running (Grass)1 31:14 3.33(9:23) 5.36(5:50) 34
  Total10 4:55:10 35.85(8:14) 57.7(5:07) 425
  [1-5]10 4:52:53
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Wednesday Jul 18 #

8 AM

Running (Road) 26:14 intensity: (8 @0) + (9:33 @1) + (14:57 @2) + (1:36 @3) 5.02 km (5:14 / km) +44m 5:00 / km
ahr:138 max:153 shoes: Asics Gel Noosa Tri-9 (Black)

In to track WUOC middle distance. Looked a solid enough course in good finnish terrain where the main routechoice as normal appeared to be straight. Solid run by All-in getting a 6th place but a tough day for the irish gang
6 PM

Running (Road) 24:48 intensity: (11 @0) + (6:13 @1) + (12:47 @2) + (5:37 @3) 5.08 km (4:53 / km) +43m 4:41 / km
ahr:140 max:155 shoes: Asics Gel Noosa Tri-9 (Black)

That fella Dan Martin aint half bad on the ol rothar in fairness!

Tuesday Jul 17 #

Note

Cycled in this morning to see if it helps me cutting down my run amounts on workout days. Also moving offices today
12 PM

Running (Road) intervals 55:09 intensity: (6 @0) + (2:13 @1) + (8:58 @2) + (28:24 @3) + (13:47 @4) + (1:41 @5) 11.07 km (4:59 / km) +28m 4:55 / km
ahr:156 max:187 shoes: Asics Gel Noosa Tri-9 (Black)

Tough enough session today of 8*500m(1min) + 4*200m (1min). Started to tie up after 6 of the 500s, the down ones had a bit of a headwind and the up ones had an ever so gentle climb. Lacked any zip for the 200s but felt I worked hard throughout. Hadnt fueled great this morning since my breakfast routine was interupted with us having to move office, means I didnt have access to the fridge so only had my yogurt but no melon and berries :( This civil service isn't all sunshine and rainbows!

Back then for a feed of pasta, meatballs and lashings of all sorts of veg while watching the WUOC sprint relay, course doesnt look overly inspiring......similar to the JK2018 although maybe that even offered more routechoices somehow...

Monday Jul 16 #

7 AM

Running (Road) 26:53 intensity: (7 @0) + (13:23 @1) + (13:23 @2) 5.02 km (5:22 / km) +49m 5:07 / km
ahr:133 max:145

Took it handy this morning and things not feeling too bad, maybe yesterday helped.
6 PM

Running (Road) 24:00 intensity: (9 @0) + (5:39 @1) + (8:38 @2) + (9:34 @3) 5.02 km (4:47 / km) +43m 4:35 / km
ahr:143 max:158 shoes: Asics Gel Noosa Tri-9 (Black)

Worked up 3:06 of flexi before heading home

Saturday Jul 14 #

8 AM

Running (Road) 20:22 intensity: (1:15 @0) + (13:54 @1) + (5:13 @2) 3.63 km (5:37 / km) +7m 5:33 / km
ahr:127 max:147 shoes: Asics Gel Noosa Tri-9 (Black)

Bumped into Robert so jogged a warm up with him
9 AM

Running (Road) tempo 18:48 intensity: (13 @1) + (8 @2) + (3:07 @3) + (15:01 @4) + (19 @5) 5.0 km (3:46 / km) +51m 3:35 / km
ahr:168 max:179 shoes: Asics Gel Noosa Tri-9 (Black)

Not a good day, something tightened right up in the right quad during the first km, could feel it on the downhill. So just knocked back the pace for the next 4km and kept it in HRZ4.

Running (Road) 8:31 intensity: (32 @1) + (5:32 @2) + (2:27 @3) 1.46 km (5:51 / km) +36m 5:12 / km
ahr:143 max:159 shoes: Asics Gel Noosa Tri-9 (Black)

Home to get the bag of peas out

Friday Jul 13 #

8 AM

Running (Road) 32:29 intensity: (1 @0) + (21:03 @1) + (11:25 @2) 6.01 km (5:24 / km) +47m 5:12 / km
ahr:133 max:146 shoes: Asics Gel Noosa Tri-9 (Black)

Just the 10 in this mornings questions, I guess they didnt suit me!

Couldnt remember if i had closed the front door after me so turned around and went back to check.
12 PM

Running (Grass) 31:14 intensity: (14 @0) + (19:57 @1) + (11:03 @2) 5.36 km (5:50 / km) +34m 5:39 / km
ahr:133 max:142 shoes: Asics Gel Noosa Tri-9 (Black)

Just a slow lunch jog after tracking the irish at JWOC and Jens at WMOC......and obviously work too......
6 PM

Running (Road) 26:42 intensity: (6 @0) + (58 @1) + (22:31 @2) + (3:07 @3) 5.03 km (5:19 / km) +44m 5:05 / km
ahr:143 max:155 shoes: Asics Gel Noosa Tri-9 (Black)

Getting some flexi on the clock was made easier with a classic tennis match to follow

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