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Training Log Archive: Joshosh

In the 7 days ending Sep 17, 2018:

activity # timemileskm+m
  Running (Road)11 13:33:06 86.55(9:24) 139.29(5:50) 1121
  Running (Grass)1 1:45:22 13.12(8:02) 21.12(4:59) 96
  Total12 15:18:28 99.68(9:13) 160.42(5:44) 1217
  [1-5]12 15:10:35

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TuWeThFrSaSuMo

Monday Sep 17, 2018 #

9 AM

Running (Road) 33:10 intensity: (41 @0) + (32:29 @1) 5.01 km (6:37 / km) +51m 6:18 / km
ahr:117 max:128 shoes: Asics Gel Noosa Tri-9 (Black)

Recovery junk miles
5 PM

Running (Road) 32:36 intensity: (1:41 @0) + (30:43 @1) + (12 @2) 5.03 km (6:29 / km) +48m 6:11 / km
ahr:120 max:135 shoes: Asics Gel Noosa Tri-9 (Black)

Keeping the HR nice and low. Same again tomorrow morning.

Sunday Sep 16, 2018 #

Event: Leinster League, Clarabeg
 
10 AM

Running (Road) 3:11:31 intensity: (25 @0) + (2:09:11 @1) + (1:01:55 @2) 30.02 km (6:23 / km) +234m 6:08 / km
ahr:132 max:148 shoes: Asics Gel Noosa Tri-9 (Black)

Plan was to take in extra calories and fluids on the run and take it even slower than yesterday. Mentally kind of tough to keep going when there wasnt much to look at but got it done.

Body feels fine after the back to backs, no niggles, no pain, small bit of tiredness but nothing too major. Chinese take out for dinner tonight after a spin to Wicklow with Ciara to get a 99

Easy week ahead until next Saturday with the plan of 2hr30-3hr of hill climbing in Curragh Woods as the last key session to hit pre-Ultra

(backlogging may take some time)

Saturday Sep 15, 2018 #

8 AM

Running (Road) long 4:24:49 intensity: (1:02 @0) + (1:00:59 @1) + (2:56:30 @2) + (17:02 @3) + (6:56 @4) + (2:20 @5) 45.02 km (5:53 / km) +344m 5:40 / km
ahr:140 max:181 shoes: Asics Gel Noosa Tri-9 (Black)

Longest run since some time last year when I was working out in Rosmuc, and I think 3rd longest ive ever done. Felt fine. Included a slow (20:48) parkrun where I just tottered around to get the win even if the pacing was a mess. Then back home, backpack on and out to do some loops. No problems with the body or getting food in which is good. Think the stuff I'm eating on the run seems to be agreeing with my system

Friday Sep 14, 2018 #

8 AM

Running (Road) 30:28 intensity: (1 @0) + (30:13 @1) + (14 @2) 5.02 km (6:04 / km) +40m 5:50 / km
ahr:126 max:136 shoes: Asics Gel Noosa Tri-9 (Black)

Morning shuffle, tomorrow is gonna be a toughie
5 PM

Running (Road) 32:27 intensity: (18 @0) + (27:01 @1) + (5:08 @2) 5.43 km (5:58 / km) +70m 5:37 / km
ahr:129 max:145 shoes: Asics Gel Noosa Tri-9 (Black)

11:12 on the flexi clock, 1.5 days worked up, home time

Thursday Sep 13, 2018 #

8 AM

Running (Road) 29:20 intensity: (15 @0) + (25:17 @1) + (3:48 @2) 5.01 km (5:51 / km) +49m 5:35 / km
ahr:127 max:140 shoes: Asics Gel Noosa Tri-9 (Black)

ITW
6 PM

Running (Road) long 1:50:29 intensity: (1:38 @0) + (7:26 @1) + (56:01 @2) + (37:48 @3) + (7:14 @4) + (22 @5) 23.31 km (4:44 / km) +118m 4:37 / km
ahr:147 max:179 shoes: Asics Gel Noosa Tri-9 (Black)

Long run with an hour in the company of some of the Donore LTADS gang. They take breaks every 2.5km for people to catch up?! Finished with a gentle ~4km progression section.

All the same, miles are miles

Wednesday Sep 12, 2018 #

8 AM

Running (Road) 28:32 intensity: (1 @0) + (19:26 @1) + (9:05 @2) 5.02 km (5:41 / km) +48m 5:26 / km
ahr:131 max:144 shoes: Asics Gel Noosa Tri-9 (Black)

ITW
5 PM

Running (Road) 29:52 intensity: (41 @0) + (14:44 @1) + (13:10 @2) + (1:17 @3) 5.42 km (5:30 / km) +70m 5:10 / km
ahr:134 max:156 shoes: Asics Gel Noosa Tri-9 (Black)

HFW

Tuesday Sep 11, 2018 #

8 AM

Running (Road) 29:52 intensity: (15 @0) + (25:22 @1) + (4:15 @2) 5.0 km (5:58 / km) +49m 5:41 / km
ahr:128 max:145 shoes: Asics Gel Noosa Tri-9 (Black)

ITW
6 PM

Running (Grass) intervals 1:45:22 intensity: (55 @0) + (4:01 @1) + (1:08:22 @2) + (5:57 @3) + (12:32 @4) + (13:35 @5) 21.12 km (4:59 / km) +96m 4:53 / km
ahr:150 max:189 shoes: Asics Gel Noosa Tri-9 (Black)

Donore Marathon group workout of 4*2ishkm on the grass. 7:15, 7:11, 7:12, 6:52.

Alone from about 800m in the first rep although there was a guy a bit behind.

Didnt have my watch set up to show the times so messed up the recovery, original suggestion was 3mins but I fancied more around 2.

Felt good, moving alright

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