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Training Log Archive: Joshosh

In the 7 days ending Mar 4, 2019:

activity # timemileskm+m
  Running (Road)19 14:33:07 105.71(8:16) 170.12(5:08) 1338
  Total19 14:33:07 105.71(8:16) 170.12(5:08) 1338
  [1-5]19 14:19:15

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TuWeThFrSaSuMo

Monday Mar 4, 2019 #

8 AM

Running (Road) 27:28 intensity: (34 @0) + (16:31 @1) + (10:01 @2) + (22 @3) 5.23 km (5:15 / km) +47m 5:02 / km
ahr:130 max:154 shoes: Asics Gel-Noosa FF 2 (Pink)

Bit chilly out this morning and some snow still sitting around in the park after yesterday evening.
12 PM

Running (Road) 47:58 intensity: (19 @0) + (8:21 @1) + (31:15 @2) + (8:03 @3) 10.57 km (4:32 / km) +79m 4:23 / km
ahr:142 max:162 shoes: Asics Gel-Noosa FF 2 (Pink)

Donal was on his Stag over the weekend so was still a bit worse for wear today meaning I had no company. Stuck on the radio and scooted around for a lap. Most of the snow is gone at this stage.
4 PM

Running (Road) 19:55 intensity: (10 @0) + (2:23 @1) + (17:22 @2) 4.08 km (4:53 / km) +10m 4:49 / km
ahr:139 max:148 shoes: Asics Gel-Noosa FF 2 (Pink)

Short run down to McKee to have a meeting with the GIS Section down there
6 PM

Running (Road) 39:25 intensity: (13 @0) + (29:32 @1) + (9:40 @2) 7.61 km (5:11 / km) +75m 4:56 / km
ahr:132 max:146 shoes: Asics Gel-Noosa FF 2 (Pink)

Home through the park. More deer wandering around than people. Bit chilly out, might have to start packing gloves

Sunday Mar 3, 2019 #

Event: Kingdom League, Upper Torc - Muckross
 
8 AM

Running (Road) 2:31:10 intensity: (36 @0) + (27:42 @1) + (1:55:51 @2) + (7:01 @3) 30.2 km (5:00 / km) +225m 4:50 / km
ahr:139 max:156 shoes: Asics Gel-Noosa FF 2 (Pink)

Attending the church of the Sunday Long Run with Des, Dan & Kieran B. Bit drizzly but nice route and good company! 100 mile week rounded out. Longest run since Donadea and not feeling too bad. Home plenty early to watch the Nordic Champs 50km freestyle and have my chocolate cereal because it’s a Sunday :-D

Saturday Mar 2, 2019 #

8 AM

Running (Road) 22:38 intensity: (2:44 @0) + (17:35 @1) + (2:19 @2) 3.76 km (6:01 / km) +36m 5:45 / km
ahr:122 max:142 shoes: Asics Gel-Noosa FF 2 (Pink)

Doing my parkrun volunteering and putting out the course markings on the lower lap with Shane. Bit breezy and damp out but not too bad
9 AM

Running (Road) tempo 17:24 intensity: (59 @1) + (1:04 @2) + (12 @3) + (12:56 @4) + (2:13 @5) 5.0 km (3:29 / km) +49m 3:19 / km
ahr:141 max:185 shoes: Asics Gel-Noosa FF 2 (Pink)

Nobody came to play so was alone from the get go. Tired legs were happy to just cruise around at a reasonable clip. Trouble again lapping some of the bigger groups this week. Good fun on a Saturday morning.

Running (Road) warm up/down 31:45 intensity: (12 @0) + (17:05 @1) + (14:20 @2) + (8 @3) 5.44 km (5:50 / km) +73m 5:28 / km
ahr:132 max:150 shoes: Asics Gel-Noosa FF 2 (Pink)

Did 1 loop cool down with Robert and Michael and then another half lap on the way home. End of the women’s 30km Nordic Champs, Spurs v Arsenal, Scarlets v Munster and the Euro indoors for the evening.

Friday Mar 1, 2019 #

7 AM

Running (Road) 28:51 intensity: (50 @0) + (24:59 @1) + (3:02 @2) 5.21 km (5:32 / km) +47m 5:18 / km
ahr:124 max:143 shoes: Asics Gel-Noosa FF 2 (Pink)

Leaving at 4pm to make it across town so that meant coming in early to not lose flexi.
4 PM

Running (Road) 53:03 intensity: (1:06 @0) + (44:35 @1) + (7:22 @2) 9.66 km (5:30 / km) +81m 5:16 / km
ahr:129 max:142 shoes: Asics Gel-Noosa FF 2 (Pink)

Across to have another meeting. 3 in the last 2 days. Was a big early so did a loop in Brickfield Park
5 PM

Running (Road) 1:00:44 intensity: (28 @0) + (46:37 @1) + (13:34 @2) + (5 @3) 11.3 km (5:22 / km) +69m 5:13 / km
ahr:130 max:149 shoes: Asics Gel-Noosa FF 2 (Pink)

Delighted to have DC Fitness Physio supporting me as I continue to make progress as the year and journey goes on. It will be great to have his knowledge and experience to keep my body in good condition and help to keep any injuries at bay! Excited to work with him and see what can be achieved!

Thursday Feb 28, 2019 #

8 AM

Running (Road) 28:54 intensity: (28 @0) + (20:11 @1) + (8:15 @2) 5.2 km (5:34 / km) +47m 5:19 / km
ahr:129 max:144 shoes: Asics Gel-Noosa FF 2 (Pink)

In after being disappointed by Spurs.
12 PM

Running (Road) 52:42 intensity: (12 @0) + (21:41 @1) + (30:49 @2) 10.58 km (4:59 / km) +88m 4:47 / km
ahr:134 max:145 shoes: Asics Gel-Noosa FF 2 (Pink)

No training with the Donore group tonight. The Tuesday group I'm with don't training on a Thursday evening together and the usual Thursday group have been given a full week off of training.

Did the usual loop with Donal. He insisted on moving a bit faster towards the end to try and keep close to the last 2 days.
6 PM

Running (Road) 28:28 intensity: (1:22 @0) + (25:40 @1) + (1:26 @2) 5.12 km (5:34 / km) +44m 5:20 / km
ahr:125 max:145 shoes: Asics Gel-Noosa FF 2 (Pink)

11hr30 on the clock going into the next flexi period. Was at -1hr49 two weeks ago so in 9 working days I tagged on 13hr19 of extra......bit tired.

Wednesday Feb 27, 2019 #

8 AM

Running (Road) 31:10 intensity: (34 @0) + (21:01 @1) + (9:35 @2) 5.63 km (5:32 / km) +47m 5:19 / km
ahr:128 max:147 shoes: Asics Gel-Noosa FF 2 (Pink)

Legs a small bit tired this morning. Picked up milk on the way for my porridge since Aldi was all out last night
12 PM

Running (Road) 52:39 intensity: (4 @0) + (21:12 @1) + (31:23 @2) 10.59 km (4:58 / km) +88m 4:47 / km
ahr:134 max:146 shoes: Asics Gel-Noosa FF 2 (Pink)

Another Runch of fun in the sun with Donal. Seems to be the exact same time on the loop as on Monday, nice and consistent if nothing else.
6 PM

Running (Road) 28:12 intensity: (12 @0) + (25:24 @1) + (2:35 @2) + (1 @3) 5.08 km (5:33 / km) +44m 5:19 / km
ahr:129 max:146 shoes: Asics Gel-Noosa FF 2 (Pink)

Food and sleep time

Tuesday Feb 26, 2019 #

8 AM

Running (Road) 28:36 intensity: (29 @0) + (23:20 @1) + (4:11 @2) + (36 @3) 5.19 km (5:31 / km) +47m 5:16 / km
ahr:128 max:154 shoes: Asics Gel-Noosa FF 2 (Pink)

A sunglasses type of morning on the way in.

Interesting Ted Talk found this morning
6 PM

Running (Road) intervals 1:41:50 intensity: (2:38 @0) + (41:20 @1) + (15:48 @2) + (20:14 @3) + (17:33 @4) + (4:17 @5) 21.21 km (4:48 / km) +105m 4:41 / km
ahr:144 max:187 shoes: Asics Gel-Noosa FF 2 (Pink)

20*400m (100m Recovery) solo on the road with DH

(81, 82, 82, 81 // 78, 77, 79, 78 // 78, 77, 78, 77 // 77, 75, 78, 75 // 73, 74, 75, 70)

Average recovery split: 44 sec
Split ~ Miles (5:26, 5:12, 5:10, 5:05, 4:52)

Think the biggest number of repeats I’ve ever done in a workout. Alone from the get go but the guys bashed it out nice and consistently in the pack. Built through the workout pretty well. Coach was very happy with it. Mentally not really that tough, physically not so bad either. Felt like I could’ve managed another few repeats at the end.

Interesting talk afterwards with running form and starting to think of a racing calendar after the session with Coach, he seems interested in seeing where I am at over 10km. He also dropped in that when we get back onto the grass he might give some of us 25*400m repeats

8 PM

Running (Road) 20:15 intensity: (41 @0) + (5:46 @1) + (13:48 @2) 3.48 km (5:49 / km) +38m 5:31 / km
ahr:134 max:147 shoes: Asics Gel-Noosa FF 2 (Pink)

Managed to save the run again by accident. Normally like to keep the whole Tuesday evening run as one. From the DH clubhouse back home with another signed transfer form to be posted to Leevale....again

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