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Training Log Archive: Joshosh

In the 11 days ending May 14, 2018:

activity # timemileskm+m
  Running (Road)13 6:28:24 45.23(8:35) 72.79(5:20) 617
  Orienteering ◪6 4:26:02 24.47(10:52) 39.39(6:45) 950109 /123c88%
  Running (Trails)4 1:24:10 7.53(11:11) 12.11(6:57) 274
  Running (Grass)2 41:42 5.41(7:42) 8.71(4:47) 29
  Running (Terrain)1 5:40 0.15(37:13) 0.25(23:08) 7
  Total16 13:05:58 82.79(9:30) 133.24(5:54) 1877109 /123c88%
  [1-5]16 12:54:14

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Monday May 14, 2018 #

7 AM

Running (Road) 29:13 intensity: (22 @0) + (11:32 @1) + (15:29 @2) + (1:50 @3) 5.46 km (5:21 / km) +51m 5:07 / km
ahr:136 max:155 shoes: Asics Gel Noosa Tri-11 (Blue)

Kev got back from the USA a little after 5am and kindly made enough noise to wake me and I never really went back to sleep after that. Headed in to work early, normal route was blocked because the pedestrian gate at Chapelizod wasnt open yet. Supposed to be unlocked at 7. So up the hill with my bag stuffed to the hilt. Traffic really heavy on this road as some indecisive ducks were crossing the road in a kind of will we wont we fashion. And if theres on thing that annoys commuters it's indecisive ducks :D

So far nobody has fixed my computer system, at least it gave me time to do some back logging here
12 PM

Running (Grass) 30:38 intensity: (20 @0) + (1:51 @1) + (8:14 @2) + (20:13 @3) 7.06 km (4:20 / km) +27m 4:15 / km
ahr:150 max:163 shoes: Asics Gel Noosa Tri-11 (Blue)

Yer man Ned Sheehan or whatever he's called has the whole top end of the park at a standstill! Barriers, trucks and men in high vis all over the place, ruining my running routes

Nice loop from the office. Warm enough out.
6 PM

Running (Road) 24:44 intensity: (10 @0) + (3:03 @1) + (13:50 @2) + (7:41 @3) 5.04 km (4:55 / km) +51m 4:40 / km
ahr:143 max:154 shoes: Asics Gel Noosa Tri-11 (Blue)

Boring afternoon since the computer system was acting up again but it did mean I could track the test match. Good day for Ireland, a lead of 139 with 3wickets left and a first test hundred.

Sunday May 13, 2018 #

Event: Irish Senior Squad Fundraiser, Cabinteely Park
 
1 PM

Running (Road) 31:32 intensity: (12 @0) + (3:15 @1) + (9:40 @2) + (17:06 @3) + (1:19 @4) 6.59 km (4:47 / km) +114m 4:24 / km
ahr:149 max:166 shoes: Asics Gel Noosa Tri-11 (Blue)

Just in the park for 4miles between EOC Long, the Test match and Spurs v Leicester which was.......eventful...

Saturday May 12, 2018 #

Event: Northern Ireland Sprint / Middle Distance Championships
 
11 AM

Running (Trails) warm up/down 10:48 intensity: (12 @0) + (6:19 @1) + (4:17 @2) 1.87 km (5:46 / km) +20m 5:29 / km
ahr:132 max:142 shoes: Asics Gel Noosa Tri-11 (Blue)

Up at 0540 to travel to this which wasnt ideal. Warm up with Olivia

Orienteering ◪ race 20:57 intensity: (7 @1) + (9 @2) + (57 @3) + (13:44 @4) + (6:00 @5) 3.93 km (5:20 / km) +36m 5:06 / km
ahr:173 max:184 spiked:12/15c shoes: Asics Gel Noosa Tri-11 (Blue)

NI Sprint Champs

Well more a middle distance on a 1:4000 map. Less said about my performance the better. Fluffed #5, totally confused. Started with an extra unmapped veg change before the control which I assumed was the one after the control and then i couldnt figure out the contours (which afterwards it turns out were 5m not 2.5m). Just made a big mess of it to be honest and couldnt solve it fast enough.

16 legs, fastest splits to 13 of those but to #5 I lost 5:19.....and finished 4:04 behind.....

Running (Road) warm up/down 9:54 intensity: (1:06 @1) + (8:48 @2) 1.56 km (6:21 / km) +16m 6:02 / km
ahr:138 max:143 shoes: Asics Gel Noosa Tri-11 (Blue)

Light cool down around the park
2 PM

Running (Trails) warm up/down 14:13 intensity: (21 @0) + (6:32 @1) + (7:20 @2) 2.04 km (6:58 / km) +4m 6:53 / km
ahr:133 max:143 shoes: Icebug Spirit6 W OLX

Warm up before the middle distance

Orienteering ◪ race 28:51 intensity: (9 @0) + (15 @1) + (10 @2) + (1:16 @3) + (20:29 @4) + (6:32 @5) 4.91 km (5:53 / km) +53m 5:35 / km
ahr:174 max:186 spiked:24/26c shoes: Icebug Spirit6 W OLX

Not sure why but it seems I just wasnt on it today, hopefully thats it out of the system though. Lost time to #4 trying to find the non manditory crossing point which had 2 small bits of tape at it and wasnt on the map.....Backed that up with a stupid mistake to #7 over shooting and then getting confused with loads of 5m contour lines which didnt connect to anything, just stand alone re-entrants

Didnt stop at the timed out crossings so instead of using the minute I only took about 10seconds on each.

Another run on the map but not a good performance really

Running (Road) warm up/down 9:27 intensity: (1 @0) + (32 @1) + (8:54 @2) 1.57 km (6:02 / km) +1m 6:01 / km
ahr:141 max:147 shoes: Icebug Spirit6 W OLX

Cool down jog with Mark

Friday May 11, 2018 #

9 AM

Running (Road) 25:10 intensity: (39 @0) + (8:58 @1) + (9:20 @2) + (6:13 @3) 5.02 km (5:01 / km) +51m 4:46 / km
ahr:139 max:157 shoes: Asics Gel Noosa Tri-11 (Blue)

Last one for the week. Breezy and damp morning out there.

Spin sorted to get up north tomorrow with Paul Smyth
4 PM

Running (Road) 24:53 intensity: (20 @0) + (7:39 @1) + (12:03 @2) + (4:51 @3) 5.01 km (4:58 / km) +45m 4:45 / km
ahr:139 max:153 shoes: Asics Gel Noosa Tri-11 (Blue)

Computer system broke, nobody around to fix it, left a bit early

Thursday May 10, 2018 #

Note
(rest day)

2 more races found to add to my race calendar:

Naas Urban - 15th May
Newbridge Urban - 12th June

Blog post for orienteering.ie about the IOC Sprint last friday

Wednesday May 9, 2018 #

8 AM

Running (Road) 28:41 intensity: (22 @0) + (13:39 @1) + (14:40 @2) 5.64 km (5:05 / km) +51m 4:52 / km
ahr:135 max:146 shoes: Asics Gel Noosa Tri-11 (Blue)

Usual morning run plus looping back to make sure I did lock the door after me, bit drizzly out but not too bad.
5 PM

Running (Road) 25:47 intensity: (12 @0) + (5:27 @1) + (17:26 @2) + (2:42 @3) 5.03 km (5:08 / km) +45m 4:55 / km
ahr:140 max:155 shoes: Asics Gel Noosa Tri-11 (Blue)

Home to see Spurs ensure a top 4 and make some burgers. #livingthedream

Tuesday May 8, 2018 #

8 AM

Running (Road) 28:15 intensity: (56 @0) + (15:53 @1) + (11:26 @2) 5.02 km (5:38 / km) +48m 5:22 / km
ahr:132 max:144 shoes: Asics Gel Noosa Tri-11 (Blue)

Tired shuffle in. Meeting the lads for a loop in the park tonight as a long recovery run.
6 PM

Running (Road) 1:36:43 intensity: (39 @0) + (31:08 @1) + (1:02:49 @2) + (2:07 @3) 18.55 km (5:13 / km) +97m 5:05 / km
ahr:137 max:152 shoes: Asics Gel Noosa Tri-11 (Blue)

Longish recovery run. From the office down to the Hospital to meet CillinC, Colm and roar. Passed an unaccompanied pineapple on the 15acres which was a bit odd. We did a lap of the park back to the main gate at an easy chatty pace. Then the lads went in towards town and I headed past the monument and through the War Memorial Gardens. Havent been in here before but it's really nice at the minute with all the cherry blossoms in full bloom (few photo stops). Then along the Liffey running alongside the rowers. Linked in to my usual run home then in Chapelizod and up the hill home.

Was in the queue at Aldi and the person behind me asked if I was the guy running fast at the Waterstown parkrun this year.......superstar or what, cant even shop in peace anymore :D

Monday May 7, 2018 #

9 AM

Running (Grass) warm up/down 11:04 intensity: (30 @0) + (6:46 @1) + (3:48 @2) 1.65 km (6:42 / km) +2m 6:40 / km
ahr:130 max:139 shoes: Icebug Spirit6 W OLX

Orienteering ◪ race 35:45 intensity: (15 @0) + (4 @1) + (2 @2) + (26 @3) + (27:27 @4) + (7:31 @5) 6.19 km (5:46 / km) +106m 5:19 / km
ahr:174 max:184 spiked:13/15c shoes: Icebug Spirit6 W OLX

IOC Relay - 1st leg

Started fast enough and was moving OK but fluffed it to #1. Ok through 2,3,4 but off line to #5 and went to the wrong forking here. Clean to the finish but lost too much time, maybe 3minutes in total. Should have come back with the lead bunch and given zacosh (and then Nick) more of a chance in the race as it got towards the business end.

Running (Road) warm up/down 13:01 intensity: (1 @0) + (11:39 @1) + (1:21 @2) 1.76 km (7:25 / km) +20m 7:01 / km
ahr:128 max:138 shoes: Icebug Spirit6 W OLX

Sunday May 6, 2018 #

12 PM

Running (Trails) warm up/down 22:59 intensity: (1:40 @0) + (15:50 @1) + (5:29 @2) 2.5 km (9:11 / km) +163m 6:55 / km
ahr:125 max:146 shoes: Icebug Spirit6 W OLX

Orienteering ◪ race 2:03:16 intensity: (17 @0) + (9 @1) + (4:01 @2) + (1:03:58 @3) + (54:51 @4) 14.68 km (8:24 / km) +579m 7:01 / km
ahr:162 max:173 spiked:24/28c shoes: Icebug Spirit6 W OLX

IOC Long Distance

Tough day at the office. Started slow but clean through 1-2 and then was right to #3 panicked in the circle and decided I must be too far east so went west....lost 4minutes here being right the first time. Good on the loop as far as #10 but got confused on which big re-entrant. Shane came past here but I took a different route to #11 and closed the gap down. We were in and around each other to #17 but then he was too strong and ran away in the last loop.

Running (Trails) warm up/down 14:20 intensity: (7 @0) + (13:54 @1) + (19 @2) 2.11 km (6:47 / km)
ahr:125 max:138 shoes: Icebug Spirit6 W OLX


Long Course 1 - Splits

Saturday May 5, 2018 #

Event: European Orienteering Championships 2018 & World Cup Round 1
 
Event: Irish Orienteering Championships
 
2 PM

Running (Trails) warm up/down 18:35 intensity: (7 @0) + (3:53 @1) + (9:23 @2) + (5:12 @3) 3.05 km (6:05 / km) +66m 5:30 / km
ahr:141 max:158 shoes: Icebug Spirit6 W OLX

Running (Terrain) warm up/down 5:40 intensity: (3:19 @0) + (2:21 @1) 0.25 km (23:08 / km) +7m 20:14 / km
ahr:110 max:133 shoes: Icebug Spirit6 W OLX

Orienteering ◪ race 43:39 intensity: (20 @0) + (5 @1) + (10 @2) + (3:40 @3) + (33:45 @4) + (5:39 @5) 5.99 km (7:18 / km) +159m 6:26 / km
ahr:172 max:180 spiked:15/18c shoes: Icebug Spirit6 W OLX

IOC Middle Distance

Physical but boring enough course. Caught Colm at ~#9 having had a good sight of him at #7. Tired towards the end and wasnt fully tuned in, myself and Colm both drifted and missed #17 by ~35-40m or so, didnt see it. Should have finished 6th just a bit ahead of Ruairi which would have been a reasonable result.

Close but not close enough

Running (Trails) warm up/down 3:15 intensity: (27 @1) + (2:48 @2) 0.53 km (6:06 / km) +21m 5:06 / km
ahr:140 max:146 shoes: Icebug Spirit6 W OLX


Middle 1 - Splits

Friday May 4, 2018 #

Event: Irish Orienteering Championships
 
6 PM

Running (Road) warm up/down 20:23 intensity: (13 @0) + (1:48 @1) + (11:32 @2) + (6:50 @3) 3.45 km (5:54 / km) +11m 5:49 / km
ahr:144 max:155 shoes: Asics Gel Noosa Tri-11 (Blue)

Orienteering ◪ race 13:34 intensity: (8 @1) + (6 @2) + (6 @3) + (1:20 @4) + (11:54 @5) 3.7 km (3:40 / km) +17m 3:35 / km
ahr:182 max:192 spiked:21/21c shoes: Asics Gel Noosa Tri-11 (Blue)

IOC Sprint

Main target race for the weekend. Fast and straight forward enough as expected. No real mistakes and clearly had decent enough foot speed. Only a few route choices and think I picked the best ones. 20sec down on Nick and 8sec ahead of Paul. Nice to have a BOC 1-2 in M21.

2015 - 7th +45sec
2016 - 6th +39sec
2017 - 5th +31sec
2018 - 2nd +20sec

At control 6 myself, PaulP and Nick all had the same time. At control 8 myself and Nick still had the same time. He was just stronger through the second 3rd of the course by the looks of it. I did have some fastest splits towards the back end but this only closed the gap by 2seconds to Nick after the road crossing but extended it by 6seconds to PaulP

Running (Road) warm up/down 20:41 intensity: (3:54 @1) + (16:39 @2) + (8 @3) 3.1 km (6:41 / km) +16m 6:31 / km
ahr:138 max:149 shoes: Asics Gel Noosa Tri-11 (Blue)


Sprint Course 1 - Splits

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