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Training Log Archive: Joshosh

In the 7 days ending Mar 24, 2019:

activity # timemileskm+m
  Running (Road)16 11:58:54 87.09(8:15) 140.15(5:08) 1653
  Running (Track)1 2:07:59 15.85(8:05) 25.51(5:01) 94
  Orienteering ◪5 1:42:51 10.48(9:49) 16.86(6:06) 25162 /62c100%
  Total21 15:49:44 113.41(8:22) 182.52(5:12) 199762 /62c100%
  [1-5]21 15:44:05
averages - sleep:8.1 rhr:54

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MoTuWeThFrSaSu

Sunday Mar 24, 2019 #

11 AM

Running (Road) 48:56 intensity: (15 @0) + (42:00 @1) + (6:41 @2) 9.1 km (5:23 / km) +32m 5:17 / km
ahr:129 max:143 rhr:57 slept:9.18 shoes: Asics Gel-Noosa FF 2 (Pink)

Recovery loop with Zac. Probably shouldve gotten out and done this earlier since I was awake. Had hoped to get a bit of a ly in but that didnt happen. Loop around Liffey Valley, Ballyfermot and back to Palmerstown. Rounded out another >180km week with a nice easy day, needed after yesterday.

Saturday Mar 23, 2019 #

Event: IJS Relay - A
 
Event: IJS Relay - B
 
Event: IJS Relay - C
 
8 AM

Running (Road) warm up/down 24:00 [3] 4.2 km (5:43 / km)
rhr:55 slept:7.17 shoes: Asics Gel-Noosa FF 2 (Pink)

Another thing to add to the list against the Garmin Vivoactive 3 HR. Lost the data for this and parkrun because it turns out the watch only holds data on itself for 8 activities and deletes older ones to be replaced with new ones. If you havent downloaded before it starts to over-write then you lose the data....

Measured online. Short loop before parkrun and the low loop course marking with zacosh.
9 AM

Running (Road) tempo 17:34 [4] 5.0 km (3:31 / km) +48m 3:21 / km
shoes: Asics Gel-Noosa FF 2 (Pink)

First run as an official Donore Harriers athlete!

Picked up a parkrun before heading over to the Phoenix Park. Nice morning. Zac decided to sit it out, probably a good call looking at the daily total! Started off ok (~3:20 for the 1st km) but could feel the tiredness in the legs from the last few weeks so just rolled around after I got my gap.

Data lost for reason mentioned in warm up
10 AM

Running (Road) warm up/down 24:25 intensity: (12 @1) + (5 @2) + (10:31 @3) + (13:28 @4) + (9 @5) 4.22 km (5:47 / km) +51m 5:27 / km
ahr:164 max:178 shoes: Asics Gel-Noosa FF 2 (Pink)

From Waterstown Park over to the Phoenix Park with zacosh to watch the IJS TT. Conditions were better than I've ever seen. Maybe I should've tapered down and had a go.
12 PM

Orienteering ◪ 28:03 intensity: (28 @0) + (6:55 @1) + (15:41 @2) + (4:59 @3) 2.91 km (9:38 / km) +50m 8:52 / km
ahr:140 max:159 spiked:18/18c shoes: Asics Gel-Noosa FF 2 (Pink)

With zacosh hanging the controls for the relay simulation training this afternoon. Dave M went and popped out the 5 controls for the corridor training.
1 PM

Orienteering ◪ 32:53 intensity: (6 @0) + (51 @1) + (23 @2) + (27:02 @3) + (4:31 @4) 6.54 km (5:02 / km) +47m 4:51 / km
ahr:159 max:170 spiked:3/3c shoes: Icebug Acceleritas 5 RB9X

Everyone took the difficult option with blanked out map which was great....did require some peer pressure but we got there! Options to do shorter loops so something for everyone. Started last and just checked on any juniors (and not so juniors) I passed on my travels.

Planned the training but drawing on a computer is a bit different to executing it in the terrain so think I still got a decent workout. Drifted out on a few occasions.

Everyone seems to have enjoyed it and got something out of it. Maybe should've put bigger gaps between people as there were a good few groups going around.

CorridorO
2 PM

Orienteering ◪ 8:24 intensity: (12 @1) + (21 @2) + (38 @3) + (4:21 @4) + (2:52 @5) 1.57 km (5:20 / km) +58m 4:31 / km
ahr:171 max:186 spiked:11/11c shoes: Icebug Acceleritas 5 RB9X

The relay simulation plan was effectively 3 * 1.5km forked intervals. The first one was a mass start for the juniors and some parents to try and add to the chaos. We gave them maps in a mixed up order. I took a punching start after giving them ~ 50seconds head start. It was pretty cool coming down into c2 and seeing everyone swarming and then splitting for the next forked controls. Only closed down on the leading LiamC on the big climb and then we had a different final forking.

Relay Course C
3 PM

Orienteering ◪ 7:46 intensity: (15 @1) + (8 @2) + (1:49 @3) + (2:52 @4) + (2:42 @5) 1.62 km (4:47 / km) +36m 4:18 / km
ahr:169 max:184 spiked:11/11c shoes: Icebug Acceleritas 5 RB9X

For leg 2 simulation I sent the juniors off in smaller groups and singles with small time gaps to simulate set up after a first change over. Whatever forking they had first they picked one of the other 2 available options for this.

Started last again so I could do some chasing, not sure of the time gaps for this interval. Again caught LiamC on the final climb and we had different forkings

Relay Course B

Orienteering ◪ 8:10 intensity: (11 @0) + (50 @1) + (4:46 @2) + (2:23 @3) 1.64 km (4:58 / km) +43m 4:24 / km
ahr:143 max:157 spiked:10/10c shoes: Icebug Acceleritas 5 RB9X

For the final leg simulation they got lined up in order of age and we sent the youngest off first as the rabbit and the oldest last to do the chasing and put them under a bit of pressure. Could see there were lots of tired legs around at this stage. About 30sec between the M16s and M18s and then 30sec back to me as chaser again. LiamC was leading again to the last climb and the forkings split us apart. Peter Reed and Andrew Elwood both look to have come up the last hill together and had different forkings. Some quick juniors around at the minute.

Relay Course A
5 PM

Orienteering ◪ 17:35 intensity: (11 @0) + (4:45 @1) + (12:05 @2) + (34 @3) 2.57 km (6:51 / km) +17m 6:38 / km
ahr:136 max:152 spiked:9/9c shoes: Icebug Acceleritas 5 RB9X

We had a short chat after training to run through some take home pointers and then everyone went their own ways. Mike, Ciaran & Cliodhna and zacosh gave me a hand taking in all the controls from the relay training and corridor. We plugged the CorkO and GEN training sessions next weekend too.

Relay Training Controls

Running (Road) warm up/down 26:39 intensity: (16 @0) + (12:45 @1) + (13:38 @2) 4.35 km (6:07 / km) +38m 5:52 / km
ahr:132 max:142 shoes: Asics Gel-Noosa FF 2 (Pink)


Home with a very tired zacosh, good training day for him!

Thanks to 3roc for the map for the day, CNOC for the kit, Dave M for doing the IT side, Ruth & Mike for sorting the TT, Ciaran D and John R for printing and generally being helpful and Zac for doing everything that needed doing! I think the Juniors had a good day and hopefully all learned something.

A - Splits

B - Splits

C - Splits

Friday Mar 22, 2019 #

7 AM

Running (Road) 28:29 intensity: (10 @0) + (17:30 @1) + (10:47 @2) + (2 @3) 5.22 km (5:28 / km) +47m 5:13 / km
ahr:131 max:151 rhr:54 slept:7.38 shoes: Asics Gel-Noosa FF 2 (Pink)

Woke up a bit early so headed in a bit early to do some printing for the IJS training tomorrow. John R is sorting out the rest of the printing. Hard to calculate how many maps we need but I'd rather have too many maps than be stuck looking for them
12 PM

Running (Road) 51:22 intensity: (16 @0) + (13:06 @1) + (37:25 @2) + (35 @3) 10.55 km (4:52 / km) +81m 4:41 / km
ahr:138 max:153 shoes: Asics Gel-Noosa FF 2 (Pink)

Loop in the drizzle with Donal. Legs a bit tired from yesterday but loosened out nicely during this.

Ciara (housemate) was having coffee with a friend of hers yesterday who turns out to be Donal’s sister!
4 PM

Running (Road) 33:18 intensity: (20 @0) + (10:00 @1) + (21:55 @2) + (1:03 @3) 6.02 km (5:32 / km) +63m 5:16 / km
ahr:137 max:152 shoes: Asics Gel-Noosa FF 2 (Pink)

Final checks before tomorrow’s IJS TT and training. Was worried about a gully but it does exist so I don’t need to head over under cover of darkness to do some digging!

TT route is in pretty decent condition too! Could see fast times tomorrow.

2 more added to the list for training tomorrow. Between juniors and parents (who will hopefully get involved for the 2nd part of training) we could have somewhere between 30-40 for relay simulation. I’m hopeful of chaos!

Thursday Mar 21, 2019 #

8 AM

Running (Road) 29:08 intensity: (14 @0) + (22:46 @1) + (6:08 @2) 5.23 km (5:34 / km) +47m 5:20 / km
ahr:128 max:146 rhr:53 slept:9.05 shoes: Asics Gel-Noosa FF 2 (Pink)

Tired shuffle. Got the final PDFs sent to print for the IJS training session this weekend. It should test them, 2 different exercises to give ~12km training distance. Controls and tapes to go out on Saturday morning.
12 PM

Running (Road) 52:22 intensity: (18 @0) + (14:08 @1) + (36:43 @2) + (1:13 @3) 10.56 km (4:58 / km) +86m 4:46 / km
ahr:139 max:150 shoes: Asics Gel-Noosa FF 2 (Pink)

Runch lap in the sun with Donal.

TIL: There had been a suggestion (I dont know what year but the tv show that takes its name from it was in 1997) to put gondolas on Blessington lake for tourism and Jimmy Miley, Wicklow County Councillor, said "That's all very well, but who's going to feed them"

6 PM

Running (Road) long 1:57:54 intensity: (1:20 @0) + (13:46 @1) + (1:23:33 @2) + (19:15 @3) 24.65 km (4:47 / km) +137m 4:39 / km
ahr:141 max:158 shoes: Asics Gel-Noosa FF 2 (Pink)

Enjoying these Thursday evening long runs. T-shirt weather tonight. 60min from the clubhouse solo....although supposed to have been with the LTADS group.....

Officially now a member of Donore. Thats 2 new clubs this year!

Wednesday Mar 20, 2019 #

8 AM

Running (Road) 29:29 intensity: (6 @0) + (13:50 @1) + (15:33 @2) 5.23 km (5:38 / km) +47m 5:24 / km
ahr:135 max:147 rhr:53 slept:7.59 shoes: Asics Gel-Noosa FF 2 (Pink)

Heavy/tired legs from last nights workout but shuffling along ok. Fire Warden training course today in work but should get in a lunch lap with Donal.

Looks like I've the use of some SI kit for the weekend, have to sort out all that stuff tonight to go for printing tomorrow.
1 PM

Running (Road) 41:48 intensity: (10 @0) + (8:37 @1) + (29:44 @2) + (3:17 @3) 8.57 km (4:53 / km) +77m 4:40 / km
ahr:141 max:152 shoes: Asics Gel-Noosa FF 2 (Pink)

Pressed for time Runch with Donal. Had a course this morning in work that ran on a bit and ate into valuable training time! Khyber loop today instead of the full lap. Probably get similar done tomorrow.
5 PM

Running (Road) 27:55 intensity: (25 @0) + (17:30 @1) + (10:00 @2) 5.1 km (5:29 / km) +45m 5:15 / km
ahr:131 max:143 shoes: Asics Gel-Noosa FF 2 (Pink)

Didnt need to stay late this evening since a change of plans for next week so no panic on the flexi time gathering. Home to finish the map files now that I have the SI codes to input.

Tuesday Mar 19, 2019 #

8 AM

Running (Road) 39:19 intensity: (25 @0) + (27:42 @1) + (11:12 @2) 7.13 km (5:31 / km) +47m 5:20 / km
ahr:130 max:145 rhr:53 slept:8.25 shoes: Asics Gel-Noosa FF 2 (Pink)

Forgetful type of morning adding ~2km to my commute. Remembered everything in the end. 3.5 day week on the cards since I have a flexi half that needs using up or else I lose it
6 PM

Running (Track) intervals 2:07:59 intensity: (14 @0) + (3:46 @1) + (1:20:02 @2) + (22:53 @3) + (13:33 @4) + (7:31 @5) 25.51 km (5:01 / km) +94m 4:56 / km
ahr:149 max:189 shoes: Asics Gel-Noosa FF 2 (Pink)

16*400m (200m rec) on the track

(73, 73, 72, 74 / 72, 72, 71, 72 / 72, 72, 72, 71 / 72, 70, 70, 66)

Good workout on the track tonight with Coach and Alan (hanging a bit off the pace). Lots of laps! Legs were a bit tired before hand and after the first few I was a bit panicked that we had started a bit fast but held it together alright. Consistent splits tonight, but probably need to focus more on consistency in the recoveries too! Paced all the 16 reps myself.

Few miles before and after to up the daily distance a smidge.

Monday Mar 18, 2019 #

11 AM

Running (Road) hills 2:06:16 intensity: (14 @0) + (5:47 @1) + (44:38 @2) + (55:54 @3) + (19:43 @4) 25.04 km (5:03 / km) +808m 4:21 / km
ahr:152 max:177 shoes: Asics Gel-Noosa FF 2 (Pink)

Loops on the hill in Waterstown Park. Up to the yellow gate 29 times.....if I had known that I'd have done the extra 1 to get to 30. 1st hour was pretty boring but the 2nd hour wasn't so bad.

Not much elevation on each climb (~28m per hill) but racked up a reasonable total in the end an some solid distance. Consistent enough splits too.

Had hoped to finish off the map files for the IJS training next weekend today but waiting on SI codes that we can use.
C • Trail run 2

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