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Training Log Archive: Joshosh

In the 7 days ending Dec 16, 2018:

activity # timemileskm+m
  Running (Trails)6 6:35:08 45.61(8:40) 73.4(5:23) 1094
  Running (Road)6 4:17:42 31.6(8:09) 50.86(5:04) 468
  Running (Track)1 1:55:59 14.53(7:59) 23.39(4:58) 78
  Total13 12:48:49 91.75(8:23) 147.65(5:12) 1641
  [1-5]13 12:44:13

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MoTuWeThFrSaSu

Sunday Dec 16, 2018 #

1 PM

Running (Trails) 1:22:15 intensity: (55 @0) + (34:25 @1) + (44:48 @2) + (2:07 @3) 16.21 km (5:04 / km) +269m 4:41 / km
ahr:135 max:153

Last run for this year in Helsinki. 2 loops of Töölönlahti and eläintarhanlahti. Feel bad for the ducks losing all there water to the ice! 90mile week. Spent last night at Riina’s work Christmas function, black tie shindig. Who serves beef with no spuds?! We got the plate with beef and some purée veg and carrots and I was waiting for a little side bowl/plate of varied types of potato.....left disappointed!

Off to see the new Spider-Man movie at the IMAX and in 3D with Roope while Riina, Anna and Anni have a girls evening.

Saturday Dec 15, 2018 #

8 AM

Running (Trails) warm up/down 24:47 intensity: (15 @0) + (10:00 @1) + (14:32 @2) 4.04 km (6:08 / km) +69m 5:39 / km
ahr:136 max:147 shoes: Asics Gel-Noosa FF (Blue)

-7.5 out so jogged to parkrun with a small backpack so I could store my leggings in it while I did the parkrun. Still quite dark out too and I wasn’t sure if I needed a headtorch for the first part
9 AM

Running (Road) tempo 17:30 intensity: (12 @0) + (21 @1) + (9 @2) + (8 @3) + (13:34 @4) + (3:06 @5) 5.06 km (3:28 / km) +72m 3:14 / km
ahr:172 max:184 shoes: Asics Gel-Noosa FF (Blue)

First proper parkrun tourist run! Last parkrun for 2018, I’ll have managed 20 this year.

Ran in shorts (unsurprisingly the only one who did), T-shirt, long sleeve top, hat and gloves and it wasn’t too bad. Start was fun along the waterfront before the first steep climb up over the railway bridge. Coming down the other side I had a gap and kept trundling along to the u-turn at halfway. Then back along the gravel/tarmac tow path before the other side of that sharp climb.

Lungs found it a bit tough since they’re not used to this, it is after all a different type of cold! Only a few icy patches out there which were possible to avoid. Needed a warmer day to get that <17:05 course record.

Pity the numbers are so low, 23 this morning. Not as big as Tampere yet. Maybe it needs to be pushed out there a bit more since parkrun doesn’t seem to be that big here......that and it’s winter probably doesn’t help!
10 AM

Running (Trails) warm up/down 30:58 intensity: (7 @0) + (20:06 @1) + (10:36 @2) + (9 @3) 5.36 km (5:47 / km) +101m 5:17 / km
ahr:133 max:150 shoes: Asics Gel-Noosa FF (Blue)

They were short of volunteers so after I threw on my gear I did some barcode scanning. Good way to meet people and get to chit chat. Then home for a hot shower.

Friday Dec 14, 2018 #

12 PM

Running (Trails) 58:03 intensity: (31 @0) + (6:51 @1) + (32:29 @2) + (18:12 @3) 10.52 km (5:31 / km) +187m 5:04 / km
ahr:143 max:160 shoes: Asics Gel-Noosa FF (Blue)

Easy morning run in Keskuspuisto and Töölönlahti. When I woke up it was -6.5, when I went running it was -6 and now it’s -5.5.....so warming up nicely as the day goes on! Looks like the snow will come after I fly back home......

Thursday Dec 13, 2018 #

11 AM

Running (Trails) long 2:21:35 intensity: (8 @0) + (8:07 @1) + (1:41:03 @2) + (28:26 @3) + (3:51 @4) 26.22 km (5:24 / km) +372m 5:03 / km
ahr:145 max:171 shoes: Asics Gel-Noosa FF (Blue)

Exploration run in keskuspuisto. So many trails to run on that go on for miles and miles! Not much snow around so they haven’t been claimed by the XC skiers just yet!

Found some cool stairs in Paloheinä kind of like Malminkartano Portat but shorter. Ran up them 3 times for fun and some sweet views.

Home for an afternoon watching the ampumahiihdon maailmancup (biathlon World Cup) live from Hochfilzen (AUT).

Wednesday Dec 12, 2018 #

7 PM

Running (Trails) 57:30 intensity: (21 @0) + (12:43 @1) + (39:28 @2) + (4:58 @3) 11.06 km (5:12 / km) +96m 4:59 / km
ahr:139 max:159 shoes: Asics Gel-Noosa FF (Blue)

2 laps of Töölönlahti to shake out a bit after traveling and tagged on the usual pilgrimage to the Paavo Nurmi & Lasse Virén statues near Olympiastadion.

First winter run below 0 tonight so dusted off the thermal base layer. But -2 is still good for shorts!

Had hoped to meet up with Einari H for a run but he’s out of the country. Would be good to get in with some of the Helsinki Orienteers

Tuesday Dec 11, 2018 #

8 AM

Running (Road) 35:21 intensity: (20 @0) + (19:04 @1) + (15:57 @2) 6.29 km (5:37 / km) +44m 5:26 / km
ahr:133 max:148 shoes: Asics Gel-Noosa FF (Blue)

Last day of my working week!! Time to clear some work before heading to Finland until Monday......and sure then it’s time to wind down for the Christmas at that stage!
12 PM

Running (Road) 37:11 intensity: (7 @0) + (2:31 @1) + (29:15 @2) + (5:18 @3) 7.11 km (5:14 / km) +37m 5:06 / km
ahr:143 max:155 shoes: Asics Gel-Noosa FF (Blue)

Lunch loop with Donal. Usual 4mile (plus a bit) lap. Nice day out there and a good chat. He set a new 10km PB on Saturday in the Aware 10km, getting closer to that sub40 time
6 PM

Running (Track) intervals 1:55:59 intensity: (1:25 @0) + (26:46 @1) + (26:35 @2) + (43:51 @3) + (13:12 @4) + (4:10 @5) 23.39 km (4:58 / km) +78m 4:53 / km
ahr:148 max:187 shoes: Asics Gel-Noosa FF (Blue)

16*400m (200m rec)

Solo but good feedback from Coach!

(74, 74, 74, 73 // 74, 75, 73, 73 // 73, 72, 72, 72 // 73, 72, 72, 67)

Good workout! Felt strong during it and moving well. Some tightness towards the end in my left glute. Paced all 16 myself and they were good and consistent.

Home quickly to see Spurs complete the impossible! 1 point from the first 3 games, 7 points from the last 3 and qualifying for the last 16! COYS

C • Nice session 4

Monday Dec 10, 2018 #

8 AM

Running (Road) 37:02 intensity: (28:31 @1) + (8:31 @2) 6.56 km (5:39 / km) +53m 5:26 / km
ahr:129 max:144 shoes: Asics Gel-Noosa FF (Blue)

Back to the usual monday ritual. Nice weekend and things not so bad looking into a 2 day week :D
12 PM

Running (Road) 1:32:17 intensity: (12 @0) + (2:31 @1) + (49:53 @2) + (39:41 @3) 19.08 km (4:50 / km) +168m 4:38 / km
ahr:147 max:157 shoes: Asics Gel-Noosa FF (Blue)

The office was really cold, I think about 16/17 degrees according to CD's thermometer so I decided to take a nice long lunch run, I have the flexi on the clock to use a bit. Nice long loop in the park with some music. Lots and lots of runners out during lunch
4 PM

Running (Road) 38:21 intensity: (3 @0) + (7:21 @1) + (26:13 @2) + (4:44 @3) 6.76 km (5:41 / km) +94m 5:18 / km
ahr:141 max:161 shoes: Asics Gel-Noosa FF (Blue)

Home early to head to Liffey Valley and get a haircut.......the rock and roll lifestyle I lead!

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