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Training Log Archive: Joshosh

In the 7 days ending Oct 14, 2018:

activity # timemileskm+m
  Running (Road)12 8:36:46 57.17(9:02) 92.0(5:37) 730
  Orienteering ◪1 27:03 4.03(6:43) 6.48(4:10) 9418 /18c100%
  Running (Grass)1 23:16 2.52(9:14) 4.05(5:44) 12
  Total14 9:27:05 63.72(8:54) 102.54(5:32) 83618 /18c100%
  [1-5]14 9:20:40

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MoTuWeThFrSaSu

Sunday Oct 14, 2018 #

Event: Phoenix Park
 
10 AM

Running (Road) warm up/down 28:29 intensity: (41 @0) + (14:31 @1) + (13:10 @2) + (7 @3) 4.91 km (5:48 / km) +34m 5:36 / km
ahr:133 max:149 shoes: Asics Gel Noosa Tri-9 (Black)

Across to the 3roc event in the Phoenix Park while doing a slight hunt for an ATM. Busy park.

Chat with Mary H about the IJS
12 PM

Orienteering ◪ race 27:03 intensity: (21 @0) + (2:59 @1) + (5:14 @2) + (8 @3) + (4:27 @4) + (13:54 @5) 6.48 km (4:10 / km) +94m 3:53 / km
ahr:165 max:185 spiked:18/18c shoes: Icebug Acceleritas 5 RB9X

Handy enough course but with Ruairi L about I said I better push on some bit at least. Few new parts of the park for me which was nice but no routechoice really other than just run straight and fast. Missed the superman by 8seconds which is a bit annoying but ho-hum. Reasonable foot-speed all considered although would've been nice to have gone sub4min/km

Routegadget
1 PM

Running (Grass) warm up/down 23:16 intensity: (11 @1) + (22:53 @2) + (12 @3) 4.05 km (5:44 / km) +12m 5:39 / km
ahr:143 max:151 shoes: Asics Gel Noosa Tri-9 (Black)

Cool down up towards OSi and back down 15acres with Ruairi having a solid chat.
2 PM

Running (Road) warm up/down 30:08 intensity: (9 @0) + (5:27 @1) + (23:36 @2) + (56 @3) 5.04 km (5:59 / km) +42m 5:45 / km
ahr:140 max:151 shoes: Asics Gel Noosa Tri-9 (Black)

Back home to catch the Glasgow v Saracens match and then the recap of the weekend. Early to bed tonight I think.

A video from last weekends trail race:


Long - Splits

Saturday Oct 13, 2018 #

9 AM

Running (Road) warm up/down 25:55 intensity: (14 @0) + (21:55 @1) + (3:46 @2) 3.82 km (6:47 / km) +29m 6:32 / km
ahr:129 max:142 shoes: Asics Gel Noosa Tri-9 (Black)

Bumped into Robert during my warm up in the damp so I gave a hand with the course marking this morning

Running (Road) race 17:11 intensity: (16 @0) + (6:48 @1) + (45 @2) + (8 @3) + (5 @4) + (9:09 @5) 5.0 km (3:26 / km) +51m 3:16 / km
ahr:159 max:191 shoes: Asics Gel Noosa Tri-9 (Black)

Started fast on the flat section and nobody came with so didnt hammer it down the hill. Lost time in km 2 & 4 where we spent a good section running on path covered in chestnuts and their shells and also crossing a slippy metal bridge. Bit damp out but not really that bad.
10 AM

Running (Road) 25:06 intensity: (3 @0) + (55 @1) + (20:29 @2) + (3:39 @3) 4.01 km (6:16 / km) +54m 5:52 / km
ahr:143 max:158 shoes: Asics Gel Noosa Tri-9 (Black)

Cool down with 2 of the lads in some of the park and the with Simon down to the Applegreen station. There’s a lot of rugby that requires watching today......

Friday Oct 12, 2018 #

7 AM

Running (Road) 30:21 intensity: (22 @0) + (28:50 @1) + (1:09 @2) 5.02 km (6:03 / km) +47m 5:46 / km
ahr:124 max:140 shoes: Asics Gel Noosa Tri-9 (Black)

Alarm was set for 8am with the plan to stay in work until 17:01 and get my 11:30. Woke up at 7am so headed in early, meaning I can finish at 16:03 (having done the maths). No real damage in the park and it's actually a nice enough morning out.
4 PM

Running (Road) 28:53 intensity: (14 @0) + (11:52 @1) + (16:23 @2) + (24 @3) 5.07 km (5:42 / km) +48m 5:26 / km
ahr:135 max:150 shoes: Asics Gel Noosa Tri-9 (Black)

Rounded out another week with 11:30 on the clock and a permanent contract with OSi. Now for a weekend of food, rugby and not doing 65km!

Thursday Oct 11, 2018 #

8 AM

Running (Road) 29:52 intensity: (9 @0) + (20:32 @1) + (9:11 @2) 5.02 km (5:57 / km) +46m 5:41 / km
ahr:128 max:144 shoes: Asics Gel Noosa Tri-9 (Black)

Nothing to report other than I can look forward to gnocchi and bolognese for lunch!! DH LTADS training tonight.

Interesting reading the course planners write up about the incident at JEC. Seems I got the 7th fastest hill climb split on the 65km course on saturday
6 PM

Running (Road) tempo 1:27:56 intensity: (1:17 @0) + (21:37 @1) + (31:47 @2) + (22:21 @3) + (7:46 @4) + (3:08 @5) 17.81 km (4:56 / km) +110m 4:47 / km
ahr:146 max:184 shoes: Asics Gel Noosa Tri-9 (Black)

Donore Harriers Athlete Development Group tonight. Gerry wanted the guys to do a shortish progression run during the 11km loop, so decided a 5km (18:54) progression. For future more of them than just me & James need to have high vis on I think. They started to up the pace a bit from Furze road. 4:30, 4:01, 3:32 (down to group of 4), 3:29 (down to a group of 3), 3:22 (just the 2 of us left). I got to do basically no pacing which was good. Messy splits at the start but some alpha male syndrome of needing to be in the lead and go fast was out tonight too by the young lads

Felt old, maybe mature is a better word, when I was getting questions about balancing weekly mileage and key workouts, the importance of sleep/rest and then are slow runs really that important.

3 of us almost got run over by someone in a car coming out of Islandbridge gate too. He just didnt look and pulled straight out even though we were already crossing before he moved.

Wednesday Oct 10, 2018 #

7 AM

Running (Road) 31:21 intensity: (14 @0) + (29:09 @1) + (1:58 @2) 5.07 km (6:11 / km) +47m 5:55 / km
ahr:128 max:138 shoes: Asics Gel Noosa Tri-9 (Black)

Woke up before my alarm so decied to get up and in to work and add on some flexi. Did the math and should be fine to get >11:06 by Friday at 5pm
5 PM

Running (Road) 29:46 intensity: (44 @0) + (25:21 @1) + (3:41 @2) 5.06 km (5:53 / km) +44m 5:38 / km
ahr:127 max:140 shoes: Asics Gel Noosa Tri-9 (Black)

Nearly hit by 2 cyclists on the way home. Cycling on the footpath isn’t how the system is supposed to work....unless you’re a kid.

Tuesday Oct 9, 2018 #

8 AM

Running (Road) 30:53 intensity: (18 @0) + (13:27 @1) + (9:13 @2) + (7:55 @3) 5.02 km (6:09 / km) +48m 5:52 / km
ahr:139 max:159 shoes: Asics Gel Noosa Tri-9 (Black)

2 rest days and now back at it. Yesterday didnt hit the flexi clock as bad as I thought it would and I've just a half day to work up this week to get my 1.5days leave for next month and Raatojuoksu
6 PM

Running (Road) long 2:00:55 intensity: (1:23 @0) + (42:56 @1) + (32:18 @2) + (40:10 @3) + (4:08 @4) 21.14 km (5:43 / km) +131m 5:33 / km
ahr:142 max:171 shoes: Asics Gel Noosa Tri-9 (Black)

Run with Simon in a dark Phoenix Park. Need to remember my headtorch for future, no extra weight to put in my bag and bring to training. Bit of “activity” about the place.

Monday Oct 8, 2018 #

Note
(rest day)

Helsinki -> Copenhagen -> Dublin -> OSi

race report and photos etc should go up this evening. But for now, I survived it and enjoyed it in a weird sadistic way! I now know why its one of the best known and widely accepted to be the most difficult trail race in Finland....

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