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Training Log Archive: Joshosh

In the 7 days ending Nov 11, 2018:

activity # timemileskm+m
  Running (Road)15 13:31:21 92.22(8:48) 148.42(5:28) 1524
  Running (Grass)2 1:15:43 8.36(9:04) 13.45(5:38) 82
  Total17 14:47:04 100.58(8:49) 161.87(5:29) 1606
  [1-5]17 14:35:32

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MoTuWeThFrSaSu

Sunday Nov 11, 2018 #

11 AM

Running (Road) 1:55:51 intensity: (27 @0) + (19:07 @1) + (1:28:56 @2) + (7:21 @3) 21.27 km (5:27 / km) +501m 4:52 / km
ahr:139 max:156 shoes: Asics Gel-Noosa FF (Blue)

Rounding out a 100mile week. Afternoon to be spent on the couch watching the Manchester derby and sorting out my entry for the Donadea 50km early next year to give me something to work to through the winter

Saturday Nov 10, 2018 #

8 AM

Running (Road) warm up/down 26:47 intensity: (1:50 @0) + (19:41 @1) + (5:16 @2) 4.26 km (6:18 / km) +47m 5:58 / km
ahr:127 max:143 shoes: Asics Gel-Noosa FF (Blue)

Jog across to parkrun. Helped Shane put out the signs for the run. I was about so made sense to lend a hand
9 AM

Running (Road) tempo 17:46 intensity: (17 @0) + (1:30 @1) + (4:13 @2) + (57 @3) + (5:25 @4) + (5:24 @5) 5.0 km (3:33 / km) +50m 3:23 / km
ahr:162 max:186 shoes: Asics Gel-Noosa FF (Blue)

6th birthday for parkrun in Ireland today. Low enough numbers but got a reasonable paced totter in. Tired legs from the week, not a surprise. Course was very slippy with all the wet leaves and the metal bridge was properly sketchy.
10 AM

Running (Road) warm up/down 1:11:54 intensity: (17 @0) + (37:55 @1) + (31:03 @2) + (2:39 @3) 12.31 km (5:50 / km) +107m 5:36 / km
ahr:135 max:155 shoes: Asics Gel-Noosa FF (Blue)

Longer cool down than usual but I had nothing else to do for the morning. 5 low laps of the park in the rain before heading home for 1kg of cottage pie and a day of rugby & soccer

Friday Nov 9, 2018 #

8 AM

Running (Road) 37:15 intensity: (7 @0) + (29:14 @1) + (7:54 @2) 6.29 km (5:55 / km) +53m 5:41 / km
ahr:129 max:147 shoes: Asics Gel-Noosa FF (Blue)

Best commute run of the week, the last one! Traffic was really heavy.....although obviously had no impact on me
12 PM

Running (Grass) 39:42 intensity: (12 @0) + (20:06 @1) + (19:24 @2) 7.04 km (5:38 / km) +36m 5:30 / km
ahr:134 max:147 shoes: Asics Gel-Noosa FF (Blue)

Needed to get away from the desk. New work area in the Dublin region this week and the jobs are more complex and messy......in Cavan and Kerry jobs too maybe 10-60mins, in Dublin I’ve not had a job that’s taken less than 3hrs so far....

Found another issue with the rules we have in our server side validation set up.....
5 PM

Running (Road) 40:25 intensity: (29 @0) + (26:30 @1) + (7:44 @2) + (5:42 @3) 6.84 km (5:55 / km) +95m 5:32 / km
ahr:134 max:160 shoes: Asics Gel-Noosa FF (Blue)

Home in the wild wind and rain. Few trees down in the park and some sections of standing water but it wasn’t really that bad. Had hoped for worse.

Thursday Nov 8, 2018 #

9 AM

Running (Road) 35:07 intensity: (17 @0) + (23:47 @1) + (10:39 @2) + (24 @3) 6.28 km (5:36 / km) +43m 5:25 / km
ahr:130 max:151 shoes: Asics Gel-Noosa FF (Blue)

Took the extra hour that was available to me this morning to sleep in and try and help my legs recover. Woken up early by Ciara slamming the front door but dozed back after maybe 15mins or so.
6 PM

Running (Road) long 2:02:41 intensity: (2:10 @0) + (37:48 @1) + (1:10:34 @2) + (12:09 @3) 24.02 km (5:06 / km) +131m 4:58 / km
ahr:137 max:162 shoes: Asics Gel-Noosa FF (Blue)

Loop in the park before training, beautiful evening. Liffey Valley route with the lads and slowly getting it into their heads that 45-60min run means 60min run :) Back up home for a snack and bed

Wednesday Nov 7, 2018 #

8 AM

Running (Road) 36:47 intensity: (30 @0) + (31:06 @1) + (5:11 @2) 6.28 km (5:51 / km) +44m 5:40 / km
ahr:127 max:146 shoes: Asics Gel-Noosa FF (Blue)

Good sleep last night especially after Spurs managed to get the win in the end. Legs a bit frazzled after the session last night but not terrible.
12 PM

Running (Road) 42:39 intensity: (55 @0) + (17:51 @1) + (23:43 @2) + (10 @3) 8.47 km (5:02 / km) +38m 4:55 / km
ahr:134 max:151 shoes: Asics Gel-Noosa FF (Blue)

Donal was looking for company on his lunch run so it wouldve been rude to say no. He's just starting back running after his PB in the Dublin Marathon. Got this done between the rain showers too which was ideal. Back to the office for Mac and Cheese. Living the dream or what.....

Very much enjoying some audiobooks in work, "A Series of Unfortunate Events" narrated by everyones favourite sweet transvestite.......Tim Curry
5 PM

Running (Road) 37:37 intensity: (18 @0) + (22:45 @1) + (14:02 @2) + (32 @3) 6.42 km (5:52 / km) +95m 5:27 / km
ahr:133 max:153 shoes: Asics Gel-Noosa FF (Blue)

Had planned to work up some time and stay till 18:30 but there was no work left for me to get through. Cleared through my backlog from last week by about lunchtime today. Decided Id rather sit at home on the couch doing nothing rather than sit in work.......at least home has food.

Tuesday Nov 6, 2018 #

8 AM

Running (Road) 36:49 intensity: (25 @0) + (34:16 @1) + (2:08 @2) 6.26 km (5:53 / km) +43m 5:41 / km
ahr:124 max:146 shoes: Asics Gel-Noosa FF (Blue)

Deer culling in the park this morning so theyre running all over the place

6 PM

Running (Road) intervals 1:56:09 intensity: (1:26 @0) + (26:55 @1) + (1:02:24 @2) + (14:56 @3) + (7:36 @4) + (2:52 @5) 22.04 km (5:16 / km) +129m 5:07 / km
ahr:142 max:185 shoes: Asics Gel-Noosa FF (Blue)

8*800m (400ish m)

Small group tonight. Maybe because there was some rain again :D Session was 800s but Willie wasn't there tonight. For sure felt Saturdays race still in my legs and my hamstrings were quite tight for the whole workout. Took the recoveries nice and easy to make sure I was able to hit the target paces on the 800s. Plan was to go at ~5min/mile pace which meant doin the whole thing solo. Had one near collision with a bike on the footpath who had a great light which blinded me.......if only there was a perfectly maintained cycle lane that he couldve used?!

2:29, 2:34, 2:29, 2:33, 2:28, 2:30, 2:29, 2:30

Consistent without being spectacular type of workout

Monday Nov 5, 2018 #

8 AM

Running (Road) 36:23 intensity: (49 @0) + (28:00 @1) + (6:39 @2) + (55 @3) 6.25 km (5:49 / km) +52m 5:35 / km
ahr:128 max:156 shoes: Asics Gel-Noosa FF (Blue)

Back to the grind. Tired this morning after the weekend
12 PM

Running (Grass) 36:01 intensity: (22 @0) + (34:15 @1) + (1:24 @2) 6.41 km (5:37 / km) +46m 5:26 / km
ahr:128 max:138 shoes: Asics Gel-Noosa FF (Blue)

Was feeling sleepy in work so decided to pop out for lunch and go for a trot and see if that would wake me up a bit more........it did......a tiny bit!
6 PM

Running (Road) 37:11 intensity: (41 @0) + (30:47 @1) + (5:43 @2) 6.42 km (5:47 / km) +96m 5:23 / km
ahr:129 max:148 shoes: Asics Gel-Noosa FF (Blue)

Back to make some Mac & Cheese for dinner. Decent group out in Waterstown park for the C25km session tonight.

Enjoying working my way through the TV series "A series of unfortunate events"

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