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Training Log Archive: Joshosh

In the 7 days ending Dec 23, 2018:

activity # timemileskm+m
  Running (Road)14 14:16:44 101.64(8:26) 163.58(5:14) 1413
  Total14 14:16:44 101.64(8:26) 163.58(5:14) 1413
  [1-5]14 14:10:04

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MoTuWeThFrSaSu

Sunday Dec 23, 2018 #

11 AM

Running (Road) 1:28:51 intensity: (17 @0) + (43:24 @1) + (44:38 @2) + (32 @3) 17.61 km (5:03 / km) +257m 4:42 / km
ahr:134 max:150

2 laps of the Ballyandreen 5 loop. 1st one solo and the 2nd with Zac......easy to forget how lumpy this course is. Doesn’t really make sense that it’s where I’ve run my 5mile PB

Saturday Dec 22, 2018 #

4 PM

Running (Road) 1:07:23 intensity: (49 @0) + (48:31 @1) + (17:45 @2) + (18 @3) 12.05 km (5:35 / km) +221m 5:07 / km
ahr:130 max:150

Across the cliffs to Ballycotton. Bit of a wander about near the pier and then back the last 3 miles of the Ballyandreen 5. Passed Phil McG out getting in the miles too.

Friday Dec 21, 2018 #

8 AM

Running (Road) 36:36 intensity: (11 @0) + (25:38 @1) + (9:29 @2) + (1:18 @3) 6.28 km (5:50 / km) +45m 5:38 / km
ahr:131 max:159 shoes: Asics Gel-Noosa FF (Blue)

Last commute of the year! Heavy larger backpack this morning since I needed to bring in the last of the bits to come south with me.
12 PM

Running (Road) 52:04 intensity: (26 @0) + (29:15 @1) + (22:23 @2) 10.38 km (5:01 / km) +54m 4:53 / km
ahr:133 max:143 shoes: Asics Gel-Noosa FF (Blue)

Hoped for a nice boring lunch run alone looking at the deer and squirrels, as usual, but below the Magazine Fort I came across a collapsed runner lying in the longer grass.

Never been first on a scene like this. He was conscious and able to talk but slurred words (initially I thought it was just a strong accent since he’s from cork/kerry border!), couldn't fully smile and had poor motor skills in his left arm (but was able to grip and squeeze a finger) and left leg. After those years of hearing the F.A.S.T adverts at least it lodged something in my thick head. I flagged a car down and 2 people came to help, one studying medicine who had recently learned about strokes. Decided despite my expert level spatial data skills this is more his forte! He knew the things to do and questions to ask after the basics from the ad and I called an ambulance (first time calling 112). At least I know the park really well for directions. Took off my running top and wrapped him in it and popped my hat on him to try keep him some bit warm. We sent him on his way with the paramedics and we contacted his wife too (to tell her what had happened and then a second time to tell her which hospital he was going to).

Fingers crossed for Jerry (who like myself is a Cork man in the big city)! Hopefully I'll see him another day jogging in the park!

Fairplay to the other 3 people who stopped and helped today, I'd have been a bit stuck without them.

Spent between 35-40minutes at the scene but infairness my boss is sorting out my flexi time clock due to the circumstances! Think maybe early next year I should find some sort of first aid course to better know what to do in situations.
C • Medical 5

Thursday Dec 20, 2018 #

8 AM

Running (Road) 34:58 intensity: (13 @0) + (27:24 @1) + (7:18 @2) + (3 @3) 6.27 km (5:35 / km) +43m 5:24 / km
ahr:128 max:149 shoes: Asics Gel-Noosa FF (Blue)

Stayed in bed for a bit longer this morning.....because why not! Very much enjoyed the Spurs match last night :D
12 PM

Running (Road) 1:10:12 intensity: (14 @0) + (32:07 @1) + (37:44 @2) + (7 @3) 13.72 km (5:07 / km) +66m 5:00 / km
ahr:135 max:149 shoes: Asics Gel-Noosa FF (Blue)

Last lunch run of the year with Donal since he is on leave tomorrow. His brother dropped in from Damastown to tag in. His plan said 8miles today so we did a bit more than the usual loop. 60mins tonight with the DH Athlete Development group
6 PM

Running (Road) long 1:59:34 intensity: (1:16 @0) + (35:47 @1) + (1:06:59 @2) + (15:32 @3) 23.09 km (5:11 / km) +141m 5:02 / km
ahr:138 max:162 shoes: Asics Gel-Noosa FF (Blue)

Winter miles are still enjoyable.....and they just have to stay that way for another while. Tagged on a few before and after as usual. Good chit chat with Louis (1:52 - 800m) and Niall (2:41 marathon)

Wednesday Dec 19, 2018 #

8 AM

Running (Road) 36:00 intensity: (11 @0) + (31:01 @1) + (4:48 @2) 6.29 km (5:44 / km) +42m 5:33 / km
ahr:128 max:146 shoes: Asics Gel-Noosa FF (Blue)

What a solid sleep that was. Amazing what 44km of a Tuesday does for a good nights rest
12 PM

Running (Road) 53:22 intensity: (27 @0) + (18:18 @1) + (34:32 @2) + (5 @3) 10.56 km (5:03 / km) +53m 4:56 / km
ahr:135 max:149 shoes: Asics Gel-Noosa FF (Blue)

Regular Runch loop with Donal. 10km lap of the park. Not many more of these left for the year
5 PM

Running (Road) 36:43 intensity: (11 @0) + (24:22 @1) + (12:10 @2) 6.43 km (5:42 / km) +95m 5:19 / km
ahr:132 max:148

Home for dinner and the Derby!

Passed a Santa out running some miles before the big day!

Tuesday Dec 18, 2018 #

8 AM

Running (Road) 34:27 intensity: (8 @0) + (15:21 @1) + (16:52 @2) + (2:06 @3) 6.33 km (5:27 / km) +53m 5:14 / km
ahr:135 max:156 shoes: Asics Gel-Noosa FF (Blue)

Back to the morning ritual. Stayed in bed a bit longer though to avoid the worst of the rain.

World Cup Round #1 in Helsinki in June (weekend before Jukola) could be worth a visit
12 PM

Running (Road) 53:39 intensity: (20 @0) + (10:49 @1) + (41:58 @2) + (32 @3) 10.55 km (5:05 / km) +79m 4:54 / km
ahr:139 max:151 shoes: Asics Gel-Noosa FF (Blue)

Regular loop of the park with Donal. Plenty to catch up on since last Tuesday.
6 PM

Running (Road) intervals 2:18:47 intensity: (1:47 @0) + (41:13 @1) + (1:10:12 @2) + (12:59 @3) + (7:46 @4) + (4:50 @5) 27.57 km (5:02 / km) +169m 4:53 / km
ahr:141 max:186 shoes: Asics Gel-Noosa FF (Blue)

8*800m (400m rec) solo on the roads with DH group

2:33, 2:36, 2:30, 2:37, 2:30, 2:37, 2:27, 2:26

No points for guessing which way is slightly uphill and into the wind!

Tagged a long run on to the workout which included popping to Tesco! Pacing was a bit messy this evening. Busy footpath and headlights of traffic coming towards us makes it tough to keep your eyes focused. But good to get another decent enough workout in the legs. Felt nice and controlled. Good training day total.

Monday Dec 17, 2018 #

5 PM

Running (Road) 34:08 intensity: (10 @0) + (18:36 @1) + (13:15 @2) + (2:07 @3) 6.45 km (5:18 / km) +95m 4:56 / km
ahr:132 max:154 shoes: Asics Gel-Noosa FF (Blue)

Up at 0645 Finnish time to travel home and get a half days work done. Snow arrived the day I’m leaving.....

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