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Training Log Archive: Joshosh

In the 7 days ending Feb 25, 2019:

activity # timemileskm+m
  Running (Road)14 8:40:52 61.71(8:26) 99.31(5:15) 816
  Running (Grass)1 1:58:28 12.86(9:13) 20.7(5:43) 181
  Running (Track)1 1:48:08 13.92(7:46) 22.41(4:50) 79
  Total16 12:27:28 88.5(8:27) 142.42(5:15) 1076
  [1-5]16 12:11:55

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TuWeThFrSaSuMo

Monday Feb 25, 2019 #

8 AM

Running (Road) 28:44 intensity: (36 @0) + (20:06 @1) + (8:02 @2) 5.21 km (5:31 / km) +47m 5:17 / km
ahr:128 max:141 shoes: Asics Gel-Noosa FF 2 (Pink)

I wonder if I would get away with doing a "Kepa Arrizabalaga" with my Boss today......

Physio check up and meeting sorted for Friday afternoon.
12 PM

Running (Road) 52:39 intensity: (17 @0) + (16:56 @1) + (35:26 @2) 10.56 km (4:59 / km) +86m 4:47 / km
ahr:136 max:147 shoes: Asics Gel-Noosa FF 2 (Pink)

Sunny Runch with Donal. First time running at lunch in just a t-shirt for a while.
6 PM

Running (Road) 28:05 intensity: (41 @0) + (26:58 @1) + (26 @2) 5.08 km (5:31 / km) +59m 5:13 / km
ahr:124 max:136 shoes: Asics Gel-Noosa FF 2 (Pink)

Home via almost getting run over in the Aldi carpark. Chilli and Lime marinated chicken stir fry for dinner tonight........notions!

Sunday Feb 24, 2019 #

Event: Southeast Urban Series, Clonmel
 
8 AM

Running (Grass) 1:50:44 intensity: (2:12 @0) + (1:28:33 @1) + (19:59 @2) 19.43 km (5:42 / km) +181m 5:27 / km
ahr:130 max:146 shoes: Asics Gel-Noosa FF 2 (Pink)

Easy shortish but longish run with Clare and Irene. Gentle pace and a nice chat. Good to catch up with Clare, been a while since we used train together down in Cork. Irene is gearing toward the Malaga half so a bit of a chat and advice.

Running (Grass) 7:44 intensity: (6 @0) + (7:38 @1) 1.27 km (6:04 / km)
ahr:124 max:130 shoes: Asics Gel-Noosa FF 2 (Pink)

Accidentally saved my run mid run. Section from the trees near the Ambassadors to Ashtown Castle.
12 PM

Running (Road) 30:30 intensity: (20 @0) + (4:57 @1) + (24:05 @2) + (1:08 @3) 5.6 km (5:27 / km) +38m 5:16 / km
ahr:139 max:153 shoes: Asics Gel-Noosa FF 2 (Pink)

Home full of hot chocolate and scone! Have to redo my transfer request since Leevale have lost it......despite the last contact with Donore from them saying they had it. Just about scraped into the top 10 parkruns in Ireland this weekend.

Saturday Feb 23, 2019 #

8 AM

Running (Road) warm up/down 22:02 intensity: (6:16 @0) + (15:08 @1) + (37 @2) + (1 @3) 3.29 km (6:42 / km) +29m 6:25 / km
ahr:115 max:141 shoes: Asics Gel-Noosa FF 2 (Pink)

Wake up shuffle over to parkrun. Chat with Catherine King who was about. Then helped putting out the course markings with Shane and Dara
9 AM

Running (Road) tempo 16:51 intensity: (2:26 @3) + (8:31 @4) + (5:54 @5) 5.0 km (3:22 / km) +50m 3:13 / km
ahr:151 max:191 shoes: Asics Gel-Noosa FF 2 (Pink)

Still have Donadea in the legs but was moving ok. David came with me at the start for the first 500-600m but was alone from there on. Got caught a good few times lapping big groups losing some time and speed. Pushed on towards the end but just didn’t have it in the legs today. Messed up stopping the watch but it was 16:51....again.....for the 3rd time now. Solid enough pacing and a 7sec section PB and CR from the bridge to the finish line strava section.

Running (Road) warm up/down 17:30 intensity: (13 @0) + (5:21 @1) + (11:56 @2) 2.7 km (6:28 / km) +33m 6:06 / km
ahr:135 max:146 shoes: Asics Gel-Noosa FF 2 (Pink)

Back up home. Nordic Ski world champs, rugby and soccer to watch for the day

Friday Feb 22, 2019 #

8 AM

Running (Road) 29:46 intensity: (57 @0) + (27:16 @1) + (1:33 @2) 5.2 km (5:43 / km) +43m 5:30 / km
ahr:125 max:142 shoes: Asics Gel-Noosa FF 2 (Pink)

Through a customs check point this morning. They were checking fuel near the West County.......i got through it ok though......
12 PM

Running (Road) 43:15 intensity: (21 @0) + (22:57 @1) + (19:57 @2) 8.56 km (5:03 / km) +84m 4:49 / km
ahr:133 max:144

5 mile loop in the park chatting with Donal. Pretty warm out there. Had to stop coming up the Khyber so we didn’t get run over by a herd on the move. Furze Road is all set up for OT run tomorrow
5 PM

Running (Road) 27:32 intensity: (10 @0) + (21:10 @1) + (6:12 @2) 5.1 km (5:24 / km) +44m 5:10 / km
ahr:131 max:139

Glad it’s friday afternoon. A good week on the flexi clock. Felt tougher going than the HR data suggests

Thursday Feb 21, 2019 #

8 AM

Running (Road) 28:34 intensity: (41 @0) + (20:43 @1) + (7:10 @2) 5.22 km (5:28 / km) +47m 5:14 / km
ahr:129 max:148 shoes: Asics Gel-Noosa FF 2 (Pink)

Still have tight calves. Last day of the first responders course this morning and then exams in the afternoon
6 PM

Running (Road) long 1:49:05 intensity: (55 @0) + (23:22 @1) + (55:33 @2) + (29:15 @3) 22.27 km (4:54 / km) +124m 4:46 / km
ahr:142 max:161 shoes: Asics Gel-Noosa FF 2 (Pink)

60min with(ish) the DH LTADS. Nice evening run. Legs a bit stiff but not terrible once they got rolling. The guys are very messy pacers sprint off ahead and then stopping to recover.......on a 60min easy run. Finished all alone.......I guess my 60mins is longer than some of theirs by 15-20mins

Passed all aspects of the first responder course so I’m just poised and ready for an emergency :-D

Wednesday Feb 20, 2019 #

8 AM

Running (Road) 28:53 intensity: (8 @0) + (16:46 @1) + (11:59 @2) 5.21 km (5:32 / km) +47m 5:18 / km
ahr:132 max:148 shoes: Asics Gel-Noosa FF 2 (Pink)

Morning shuffle for day 2 of first aid training.
6 PM

Running (Road) 28:10 intensity: (28 @0) + (20:54 @1) + (6:48 @2) 5.04 km (5:35 / km) +43m 5:21 / km
ahr:131 max:142 shoes: Asics Gel-Noosa FF 2 (Pink)

DOMSy on the way home. CPR and defib passed today

Tuesday Feb 19, 2019 #

7 AM

Running (Road) 29:16 intensity: (33 @0) + (28:41 @1) + (2 @2) 5.24 km (5:35 / km) +43m 5:22 / km
ahr:122 max:136 shoes: Asics Gel-Noosa FF 2 (Pink)

Tuesday morning trivia round........

Which countries do not have a rectangular flag?

And as on pointless "country" means "a sovereign state that is a member of the UN in its own right"....
C • Flags 4
6 PM

Running (Track) 1:48:08 intensity: (39 @0) + (22:01 @1) + (52:04 @2) + (21:25 @3) + (8:45 @4) + (3:14 @5) 22.41 km (4:50 / km) +79m 4:44 / km
ahr:145 max:183 shoes: Asics Gel-Noosa FF 2 (Pink)

2:10, 2:06, 2:06, 2:03, 2:01, 2:00, 1:59, 1:57, 1:54, 1:44

Needed to find someone with a key fob to clubhouse to get my spikes after the warm up so the guys were on the first rep before I was ready. Their 2nd rep was my first. Was solo going into the 2nd 2:06 split and had the whole track to myself for the last rep.

Good to be back with Coach and the guys after 2 weeks away between tapering and recovering. Nice to tick the legs over at a bit of a half decent pace but still plenty time needed to fully bounce back from the 50km

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