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Training Log Archive: Joshosh

In the 7 days ending Apr 23, 2018:

activity # timemileskm+m
  Running (Road)14 7:24:02 53.88(8:14) 86.71(5:07) 669
  Orienteering ◪2 1:47:36 11.3(9:31) 18.19(5:55) 36637 /39c94%
  Running (Grass)2 1:00:20 7.34(8:13) 11.81(5:06) 39
  Running (Trails)1 8:53 0.99(8:56) 1.6(5:33) 18
  Running (Terrain)1 7:27 0.68(10:55) 1.1(6:47) 37
  Total18 10:28:18 74.2(8:28) 119.41(5:16) 112937 /39c94%
  [1-5]18 10:20:33

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Monday Apr 23, 2018 #

9 AM

Running (Road) 28:31 intensity: (17 @0) + (14:02 @1) + (14:12 @2) 5.43 km (5:15 / km) +54m 5:00 / km
ahr:135 max:148 shoes: Asics Gel Noosa Tri-11 (Blue)

Left the house and forgot whether I had closed the door after myself so swung back around to be sure. Legs not feeling terrible but glad I took the extra hour in bed this morning.
12 PM

Running (Grass) 29:39 intensity: (13 @0) + (3:28 @1) + (25:40 @2) + (18 @3) 6.02 km (4:56 / km) +17m 4:51 / km
ahr:140 max:150 shoes: Asics Gel Noosa Tri-11 (Blue)

Grass and trails for a lunch run today. Bit cooler today but still nice
6 PM

Running (Road) 27:43 intensity: (31 @0) + (16:45 @1) + (10:27 @2) 5.06 km (5:29 / km) +45m 5:15 / km
ahr:131 max:145 shoes: Asics Gel Noosa Tri-11 (Blue)

Home via aldi to pick up pasta and creme fraiche to do pasta with chorizo, peppers and prawns for dinner tonight.....lunch tomorrow after the workout and dinner tomorrow night too maybe!

Sunday Apr 22, 2018 #

Event: Munster League, Mahon Falls
 
11 AM

Running (Trails) 8:53 intensity: (13 @0) + (2:13 @1) + (6:27 @2) 1.6 km (5:33 / km) +18m 5:16 / km
ahr:136 max:147 shoes: Icebug Spirit6 W OLX

Jog along the trail with Ruairi and zacosh

Orienteering ◪ race 49:48 intensity: (9 @0) + (17 @1) + (45 @2) + (19:26 @3) + (29:03 @4) + (8 @5) 8.22 km (6:03 / km) +307m 5:06 / km
ahr:163 max:178 spiked:20/21c shoes: Icebug Spirit6 W OLX

Munster League #4 - Mahon Falls

Only had to wait 30minutes to get a map for the Brown course since again there wasnt enough.....rendered the warm up rather useless but i couldnt really go jogging again because I'd lose my place waiting for a map. Safe to 1-2-3 and then took the marsh to 4 but there was an extra drainage ditch not on the map in the marsh so I thought I must be near the control, maybe 30-40seconds dropped here. It looks like from the satellite imagery you can see a linear drain. Shame as I was on the right line for #4. Uphill to 5, could see the control I'd say from the next county over nearly. Contoured to 6 and to 7 which were tricky controls but got them clean. Then good route back towards 8 but lost >70seconds with the control being in the wrong place (confirmed by ruth, Shea and Killian who went out to check it. Some gang got lucky having seen it on route to #1, it was higher up the slope and on a boulder not a crag. Clean through 9-10-11-12-13 and then a safe route to 14, just couldnt see a nice line through the rocks. Ruairi was ahead by 62seconds at #16 (which is a little less than the time I lost on that misplaced control) but he made an error to #17 so I got back ahead. Just about saving my blushes. Good Munster League points >1300 but I dont think I'll be looking to place overall.

Orienteering ◪ 29:45 intensity: (3:19 @0) + (13:11 @1) + (13:06 @2) + (9 @3) 2.58 km (11:31 / km) +45m 10:36 / km
ahr:129 max:150 shoes: Icebug Spirit6 W OLX

Pairs O with Jens talking through some of the routes on a training map around the trickier section, maybe a bit like some of the topography that will be in Hollola in a few months. Made one mistake on it, aimed off well but we were chatting and lost some focus near the control.

We saw robrunner out there so slowed up to ensure we didnt help him out in any way :D
2 PM

Running (Terrain) warm up/down 7:27 intensity: (7 @0) + (1:15 @1) + (5:58 @2) + (7 @3) 1.1 km (6:47 / km) +37m 5:48 / km
ahr:140 max:149 shoes: Icebug Spirit6 W OLX

On the search for the 2 juniors who were still out on the training

Brown - Splits

Saturday Apr 21, 2018 #

Event: Southeast Urban Series, Dungarvan
 
4 PM

Running (Road) warm up/down 15:12 intensity: (7 @0) + (25 @1) + (14:04 @2) + (36 @3) 2.63 km (5:47 / km)
ahr:144 max:150 shoes: Asics Gel Noosa Tri-11 (Blue)

Spent the morning coaching the Juniors with some sprint courses with artificial barriers around Dungarvan town centre and then a forked mass start sprint relay for the older ones.

Warm up with zacosh out along the greenway a bit in the sun

Orienteering ◪ race 28:03 intensity: (5 @1) + (6 @2) + (9 @3) + (7:21 @4) + (20:22 @5) 7.38 km (3:48 / km) +14m 3:46 / km
ahr:179 max:187 spiked:17/18c shoes: Asics Gel Noosa Tri-11 (Blue)

Nice sunny start box but had to stand around and wait since there wasnt enough maps. Took the road route to #1 to avoid any potentially bad running along the beach, hurdled the fence (my international 3000mSC pedigree really shining through here). Smooth through 2-3-4-5. Picked a poor route to #6 running ~100m extra, just couldnt decide what the best one was so picked a smooth line. Good through 9-10-11-12-13. But coming to 13 I started trying to decide if the wall by 16 was passable or not and then proceeded to run from 13-15 and not visit 14 at all, looks like it wouldve added maybe 50seconds to my time at the end. No issues through 17-18-F.

Speed was good (only 1 kilometer split was outside 4min/km) and for the most part I picked what I saw as good routes, just a really stupid mistake which gifted Ruairi the win in 30:20 (I wouldve been sub 29 if I had done it right.....which I didnt). The kid is moving well but I'm an unhappy camper with myself for being a moron

No time for a cool down as I had to find a lift back to the houses as the gang who brought me left without me.........Then grub and set up for a talk to the juniors on sprint technique and my training and race prep.

Friday Apr 20, 2018 #

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!
4 PM

Running (Road) 28:15 intensity: (11 @0) + (6:43 @1) + (20:58 @2) + (23 @3) 5.03 km (5:37 / km) +43m 5:23 / km
ahr:138 max:151

4*triple run days in a row

Thursday Apr 19, 2018 #

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, 2018 #

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.
C • Settling in 2
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, 2018 #

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

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