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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Nov 18, 2018:

activity # timemileskm+m
  Running (Road)14 10:14:29 69.59(8:50) 111.99(5:29) 1044
  Running (Track)1 2:06:05 15.24(8:16) 24.53(5:08) 85
  Total15 12:20:34 84.83(8:44) 136.52(5:25) 1129
  [1-5]15 12:13:07

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MoTuWeThFrSaSu

Sunday Nov 18, 2018 #

Event: Leinster League, Deer Park Forest
 

Note
(rest day)

Saturday Nov 17, 2018 #

8 AM

Running (Road) warm up/down 21:52 intensity: (8 @0) + (14:54 @1) + (6:29 @2) + (21 @3) 3.65 km (5:59 / km) +34m 5:43 / km
ahr:133 max:150 shoes: Asics Gel-Noosa FF (Blue)

Good sleep last night. Down to the park and bumped into Robert putting out the signs so tagged in with him for a warm up lap.
9 AM

Running (Road) tempo 17:46 intensity: (23 @0) + (1:09 @1) + (3:26 @2) + (1:34 @3) + (1:53 @4) + (9:21 @5) 5.01 km (3:33 / km) +50m 3:23 / km
ahr:165 max:188 shoes: Asics Gel-Noosa FF (Blue)

All alone early on and just kept the effort honest. Tired body. Same time as last week and my 25th parkrun too
10 AM

Running (Road) warm up/down 30:08 intensity: (8 @0) + (8:49 @1) + (14:44 @2) + (6:27 @3) 5.07 km (5:57 / km) +73m 5:33 / km
ahr:140 max:156 shoes: Asics Gel-Noosa FF (Blue)

Shorter cool down than last week since I’m not worried about a 2nd 100mile week on the bounce, as tempting as it would be. Rest day tomorrow, I think we’ll earned. Afternoon of rugby ahead and relaxing.
9 PM

Note

Well that was some game of rugby!

Friday Nov 16, 2018 #

8 AM

Running (Road) 36:20 intensity: (10 @0) + (25:21 @1) + (10:32 @2) + (17 @3) 6.26 km (5:48 / km) +44m 5:37 / km
ahr:130 max:149 shoes: Asics Gel-Noosa FF (Blue)

Need more sleep, another poor one last night and woken up early this morning too.

Glad its Friday.
12 PM

Running (Road) 48:18 intensity: (27 @0) + (16:15 @1) + (31:34 @2) + (2 @3) 9.24 km (5:14 / km) +52m 5:05 / km
ahr:136 max:151 shoes: Asics Gel-Noosa FF (Blue)

Lunch chat with Donal. Same loop as Wednesday. Good to get out in the weather, park is in good nick.

Used my afternoon coffee break for a nice 15min snooze in my chair.
4 PM

Running (Road) 51:05 intensity: (26 @0) + (38:26 @1) + (12:13 @2) 8.36 km (6:07 / km) +95m 5:47 / km
ahr:131 max:148 shoes: Asics Gel-Noosa FF (Blue)

Meandering home. Popped into Aldi to get milk for my hot chocolate and bananas for my pancakes.....if that’s not going wild of a Friday I don’t know what is!

Thursday Nov 15, 2018 #

9 AM

Running (Road) 36:21 intensity: (16 @0) + (20:48 @1) + (15:03 @2) + (14 @3) 6.28 km (5:47 / km) +53m 5:33 / km
ahr:132 max:150 shoes: Asics Gel-Noosa FF (Blue)

Easy answer to the Science Quiz this morning. Newtons 3rd law: "for every action there is an.........."
6 PM

Running (Road) long 2:05:07 intensity: (42 @0) + (20:50 @1) + (54:59 @2) + (43:08 @3) + (5:28 @4) 25.31 km (4:57 / km) +199m 4:45 / km
ahr:144 max:171 shoes: Asics Gel-Noosa FF (Blue)

Wednesday Nov 14, 2018 #

9 AM

Running (Road) 37:50 intensity: (16 @0) + (29:02 @1) + (8:32 @2) 6.23 km (6:04 / km) +53m 5:49 / km
ahr:130 max:145 shoes: Asics Gel-Noosa FF (Blue)

Happy GIS day!

Entry accepted for National 50km Champs in Donadea in early February.
12 PM

Running (Road) 48:57 intensity: (16 @0) + (15:25 @1) + (33:13 @2) + (3 @3) 9.25 km (5:18 / km) +92m 5:03 / km
ahr:137 max:149 shoes: Asics Gel-Noosa FF (Blue)

Loop with Donal at a chatty lunch pace, I stuck to the grass verges wherever I could. Furry Glen, S bends, Khyber, Odd Lamp Road, North Road.

Had 2 transition year students sitting in with me for a bit this morning on their work experience so I could show them our system and the Prime2 environment and how it works........can't imagine it was exciting :D
5 PM

Running (Road) 41:33 intensity: (25 @0) + (30:57 @1) + (10:11 @2) 6.92 km (6:00 / km) +106m 5:35 / km
ahr:130 max:147 shoes: Asics Gel-Noosa FF (Blue)

Home via Aldi to get steak burgers and some eggs. Picked up a pizza for a sick Ciara too because I'm good like that

Tuesday Nov 13, 2018 #

9 AM

Running (Road) 35:49 intensity: (48 @0) + (20:09 @1) + (12:51 @2) + (2:01 @3) 6.26 km (5:43 / km) +43m 5:32 / km
ahr:132 max:153 shoes: Asics Gel-Noosa FF (Blue)

Stayed in bed a bit longer this morning, system needed it, not a great sleep again though. Ciara and Kev both seem a bit under the weather so I'll have to make sure I don't catch whatever that is. Donore session tonight on the track. Will run as hard as the body feels up to.
6 PM

Running (Track) intervals 2:06:05 intensity: (1:14 @0) + (16:24 @1) + (1:11:37 @2) + (24:29 @3) + (8:12 @4) + (4:09 @5) 24.53 km (5:08 / km) +85m 5:03 / km
ahr:145 max:186 shoes: Asics Gel-Noosa FF (Blue)

16*400m (200m (~75sec) recovery)

Park is lovely in the dark with a head torch bouncing off the eyes or all the animals. Orders tonight was to keep things nice and relaxed after last weeks high mileage. Willie stressed it wasnt a "speed workout" more just to get the legs turning over a bit faster. He measured out the 400s (on the 300m track) but the GPS consistently was a bit longer.......I trust the him more!

78; 79; 76; 75; 76; 75; 76; 77; 75; 75; 75; 75; 74; 74; 73; 68

By the looks of it I needed the first 2 to get rolling but after that was comfortably around 5min/mile pace on feel. A good session as I felt I couldve kept going and going.

I think it rained during this, not too bad but enough to make the sprinters all stop training and go stand under shelter.....

Monday Nov 12, 2018 #

8 AM

Running (Road) 42:06 intensity: (34 @0) + (24:55 @1) + (14:46 @2) + (1:51 @3) 7.24 km (5:49 / km) +54m 5:36 / km
ahr:132 max:158 shoes: Asics Gel-Noosa FF (Blue)

Didnt sleep great and had to loop back to make sure I closed the door. I seem to go on autopilot in the mornings and then forget if I closed it properly or not. Legs fairly tired after last week
5 PM

Running (Road) 41:17 intensity: (1:14 @0) + (35:45 @1) + (4:18 @2) 6.93 km (5:58 / km) +95m 5:35 / km
ahr:125 max:145 shoes: Asics Gel-Noosa FF (Blue)

Easy meander home and popped into aldi to get some fish for dinner.

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