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Training Log Archive: Joshosh

In the 7 days ending Sep 23, 2018:

activity # timemileskm+m
  Running (Road)11 5:13:40 32.19(9:45) 51.81(6:03) 478
  Running (Trails)1 2:45:40 14.45(11:28) 23.26(7:07) 1126
  Running (Track)1 1:30:21 11.3(8:00) 18.19(4:58) 43
  Orienteering ◪1 19:45 2.82(7:01) 4.53(4:21) 10716 /16c100%
  Total13 9:49:26 60.77(9:42) 97.79(6:02) 175416 /16c100%
  [1-5]13 9:37:48

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MoTuWeThFrSaSu

Sunday Sep 23, 2018 #

Event: Leinster League, Clarabeg
 
Event: CorkO Autumn League, Kinsale
 
9 AM

Running (Road) warm up/down 14:42 intensity: (33 @0) + (12:02 @1) + (2:07 @2) 2.3 km (6:24 / km) +36m 5:56 / km
ahr:125 max:146 shoes: Asics Gel Noosa Tri-9 (Black)

Gentle warm up jog with Jens and Zac down the hill to the water and back up. Legs a bit tired from yesterday and the good solid block of training but no issues.
10 AM

Orienteering ◪ race 19:45 intensity: (18 @0) + (1:05 @1) + (1:56 @2) + (11 @3) + (14:34 @4) + (1:41 @5) 4.53 km (4:21 / km) +107m 3:54 / km
ahr:166 max:185 spiked:16/16c shoes: Asics Gel Noosa Tri-9 (Black)

Plan was to go out and have some fun in the town. Nice area, good course and some decent route choices. I picked the wrong options on:

3: +18 seconds & +68m running. Busy traffic and missed the alley so had to go around.

10: +12seconds & +99m. Chose to avoid the steps when climbing them was best

11: +11seconds & +51m. Went high, shouldve gone back on myself and gone low

13: +11seconds & +37m. Probably just too much climb on the route.

Bit rusty having not done any sprinting since early August, thats a lot of extra distance to run....... Good fun on a Sunday morning and kept it mainly in zone 4 apart from some of the steep climbs. 10 fastest splits. Pat Murphy almost got the superman on the short course but lost it on the run in!

Route analysis
C • Analysis 3

Running (Road) warm up/down 20:35 intensity: (3 @0) + (10:35 @1) + (9:01 @2) + (56 @3) 3.11 km (6:37 / km) +53m 6:06 / km
ahr:135 max:153 shoes: Asics Gel Noosa Tri-9 (Black)

From the finish back to download with Jens, robrunner and Zac. Then jersey on and cool down jog around some of the town.

long - Splits

Saturday Sep 22, 2018 #

1 PM

Running (Trails) 2:45:40 intensity: (2:58 @0) + (3:40 @1) + (1:06:03 @2) + (1:26:02 @3) + (6:57 @4) 23.26 km (7:07 / km) +1126m 5:44 / km
ahr:149 max:175 shoes: Icebug Acceleritas 5 RB9X

Convinced Jens that he wanted to do this so I could have some company. Nice long run in Curragh woods with the target of >1000m climbing. Good chat, solid weather and some nice new single track sections made by the mountain bikers.

Felt good throughout, kept sipping the water and taking on food here and there. Got some pointers from Jens about things to think about pre-ultra. Poles are really handy for the climbs, even if it makes me look like an old man! No issues to report. Stood in the river afterwards for a bit which was nice

2 weeks to race day!

Friday Sep 21, 2018 #

9 AM

Running (Road) 29:36 intensity: (28 @0) + (20:53 @1) + (8:15 @2) 5.02 km (5:54 / km) +52m 5:36 / km
ahr:129 max:145 shoes: Asics Gel Noosa Tri-9 (Black)

Big bag on as I’m heading south for the weekend. I’ve my running gear, what more would I need!
4 PM

Running (Road) 23:32 intensity: (45 @0) + (7:27 @1) + (14:44 @2) + (36 @3) 4.56 km (5:10 / km)
ahr:136 max:151 shoes: Asics Gel Noosa Tri-9 (Black)

Managed to fit the few bits I had in work that needed to come with me and strapped my poles to the side of the pack. Nice downhill run through the park, I forgot how easy this way is to run

Thursday Sep 20, 2018 #

9 AM

Running (Road) 32:44 intensity: (20 @0) + (24:45 @1) + (7:25 @2) + (14 @3) 5.57 km (5:53 / km) +48m 5:38 / km
ahr:129 max:150 shoes: Asics Gel Noosa Tri-9 (Black)

Trying out the new bluetooth earphones I picked up yesterday after my haircut.
6 PM

Running (Road) 32:47 intensity: (58 @0) + (23:15 @1) + (8:34 @2) 5.89 km (5:34 / km) +44m 5:22 / km
ahr:129 max:147 shoes: Asics Gel Noosa Tri-9 (Black)

Training with Donore Harriers was cancelled tonight because it was raining.....nowhere to leave my bag and after waiting for 30mins with nobody showing I just headed home in a mood. Gonna be a lot of “cancelled” trainings through the winter if some rain is a problem

Wednesday Sep 19, 2018 #

8 AM

Running (Road) 30:06 intensity: (27:57 @1) + (2:01 @2) + (8 @3) 5.02 km (6:00 / km) +47m 5:44 / km
ahr:124 max:149 shoes: Asics Gel Noosa Tri-9 (Black)

Bit breezy out there this morning.

Lots of emails in work making us aware of the wind........
4 PM

Running (Road) 29:22 intensity: (34 @0) + (21:03 @1) + (7:45 @2) 5.06 km (5:48 / km) +48m 5:33 / km
ahr:129 max:145 shoes: Asics Gel Noosa Tri-9 (Black)

Nice but if storm damage today. Some new rootstocks for the 3roc map of the park!

Tuesday Sep 18, 2018 #

9 AM

Running (Road) 34:30 intensity: (58 @0) + (33:32 @1) 5.26 km (6:34 / km) +51m 6:15 / km
ahr:118 max:132 shoes: Asics Gel Noosa Tri-9 (Black)

More slow lazy jogging.

Saw a cyclist nearly clean out a child in a buggy after he came flying through a red light.......which everyone knows spells danger
6 PM

Running (Track) intervals 1:30:21 intensity: (1:21 @0) + (21:00 @1) + (34:14 @2) + (15:53 @3) + (11:33 @4) + (6:20 @5) 18.19 km (4:58 / km) +43m 4:54 / km
ahr:146 max:186 shoes: Asics Gel Noosa Tri-9 (Black)

10*600m (300m)

6 alone and hard-ish then felt a bit tired from the weekend so knocked back the pace a bit and tailed Ciaran for the next 3 and opened up a bit on the last rep.

Windy out there and perhaps a track etiquette lesson wouldn’t go astray for some of the time younger gang.....almost had blood on my elbows!

No surprise not feeling zippy after last week but feeling good after it.

First time running fast since early August

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.

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