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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Oct 29, 2018:

activity # timemileskm+m
  Running (Road)8 9:15:52 65.45(8:30) 105.33(5:17) 946
  Running (Trails)1 1:00:13 6.77(8:54) 10.89(5:32) 48
  Total9 10:16:05 72.22(8:32) 116.22(5:18) 994
  [1-5]9 10:12:01

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TuWeThFrSaSuMo

Monday Oct 29, 2018 #

11 AM

Running (Road) 2:19:58 intensity: (14 @0) + (16:15 @1) + (1:27:05 @2) + (36:24 @3) 27.36 km (5:07 / km) +431m 4:45 / km
ahr:143 max:161

Helsingin pitkä juoksu

Random run in the snow around Helsinki. Started through keskuspuisto and then to Hietaniemi, Lapinlahti, Ruoholahti, Jätkäsaari, Kaivopuisto, Katajanokka, Senaatintori, Hakaniemi, Rautatieasema, Töölönlahti, Länsi Pasila. Bit breezy, snowy and I saw a squirrel. Good day out!

Sunday Oct 28, 2018 #

Event: Connacht Orienteering Championships, Woodville
 
5 AM

Note
(rest day)

Helsinki bound for the week!

Saturday Oct 27, 2018 #

2 PM

Running (Trails) 1:00:13 intensity: (24 @0) + (14:16 @1) + (40:18 @2) + (5:15 @3) 10.89 km (5:32 / km) +48m 5:25 / km
ahr:139 max:159 shoes: Asics Gel-Noosa FF (Blue)

Easy in Ballyannon with zacosh before traveling tomorrow. Forest in great condition as are the trails.

Friday Oct 26, 2018 #

12 PM

Running (Road) 35:44 intensity: (17 @0) + (3:43 @1) + (26:03 @2) + (5:41 @3) 7.09 km (5:03 / km) +35m 4:55 / km
ahr:142 max:152

Back to cork this evening so no morning/evening run set today. But nice to totter about at lunch time. Few squirrels about and also a tiny dog carrying a not so tiny branch like a champ!

Had planned to enter and race the Art ONeill in January 2019 but a price of 140e for ~50km is way way way too high.....especially when you compare it to the Kerry way ultra which has an entry cost of 125e.....Vaarojen Maraton 65km cost 75e.....

Thursday Oct 25, 2018 #

8 AM

Running (Road) 39:04 intensity: (6 @0) + (28:47 @1) + (9:38 @2) + (33 @3) 6.79 km (5:45 / km) +39m 5:36 / km
ahr:131 max:150 shoes: Asics Gel-Noosa FF (Blue)

Couldn't remember if I had closed the front door after myself or not so looped back around. On autopilot this morning, tired.

Get to be a full on nerd this morning send a list to my boss of things I want to be added to our GIS system and he will take it higher. I guess this is why I'm on the big bucks........
6 PM

Running (Road) long 2:00:43 intensity: (1:07 @0) + (35:15 @1) + (42:34 @2) + (40:13 @3) + (1:34 @4) 24.11 km (5:00 / km) +203m 4:48 / km
ahr:142 max:169 shoes: Asics Gel-Noosa FF (Blue)

Lengthened my jog to training so not to just be standing around. Loop down around the pitches and the Magazine with the deer. Easy hour tonight on the Courthouse loop, decided to let 2 of the guys go when I clocked a 3:54 km and was 10-15sec behind them.........that might be their easy pace but it isnt mine. Back to the clubhouse and a quick chat with Thomas before he hits up the Marathon on sunday and then home to pack. Cork tomorrow evening, Helsinki on Sunday.

Wednesday Oct 24, 2018 #

9 AM

Running (Road) 36:10 intensity: (15 @0) + (27:28 @1) + (8:27 @2) 6.28 km (5:45 / km) +40m 5:35 / km
ahr:130 max:148 shoes: Asics Gel-Noosa FF (Blue)

Took an extra hour in bed this morning to try and catch up on some quality sleep. Legs a bit tight at the start
5 PM

Running (Road) 36:49 intensity: (39 @0) + (29:22 @1) + (6:34 @2) + (14 @3) 6.43 km (5:43 / km) +92m 5:20 / km
ahr:127 max:149 shoes: Asics Gel-Noosa FF (Blue)

Typically spursy performance again....

Think it’s an easy 60 tomorrow night with the DH guys

Tuesday Oct 23, 2018 #

8 AM

Running (Road) 36:51 intensity: (12 @0) + (33:05 @1) + (3:18 @2) + (16 @3) 6.23 km (5:55 / km) +53m 5:40 / km
ahr:126 max:149 shoes: Asics Gel-Noosa FF (Blue)

Tired again this morning, not sleeping fantastic at the moment for some reason. Got blocked from getting to the door by 2 stags wandering about.
6 PM

Running (Road) intervals 1:50:33 intensity: (50 @0) + (24:24 @1) + (40:02 @2) + (13:43 @3) + (22:50 @4) + (8:44 @5) 21.04 km (5:15 / km) +54m 5:11 / km
ahr:149 max:183 shoes: Asics Gel-Noosa FF (Blue)

6*1200m

Lonely along the dark, windy and boring road but a solid workout again and Willie was happy about it. Not many around due to XC on Saturday and the Marathon on Sunday. Had an issue with a cyclist on the footpath who decided not to cycle in the adjacent cycle lane so I just kept running on my line and gave her a shout to shift over, she wasnt impressed Tough to run on this road with constant headlights etc messing with your vision.

Rough splits based on the GPS trace:
(1,3,5 with a tail wind; 2,4,6 with a headwind)
3:57 - 3:17min/km
4:03 - 3:22min/km
3:50 - 3:12min/km
4:00 - 3:20min/km
3:47 - 3:09min/km
3:58 - 3:18min/km

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