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Training Log Archive: Joshosh

In the 7 days ending Apr 28, 2019:

activity # timemileskm+m
  Running (Road)8 5:16:13 40.51(7:48) 65.19(4:51) 466
  Running (Grass)3 2:12:18 14.05(9:25) 22.62(5:51) 108
  Running (Trails)2 54:23 5.84(9:19) 9.39(5:47) 100
  Orienteering ◪1 33:52 4.15(8:09) 6.68(5:04) 13525c
  Running1 5:00
  Total15 9:01:46 64.55 103.89 81025c
  [1-5]15 8:54:21
averages - sleep:7.9 rhr:56

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MoTuWeThFrSaSu

Sunday Apr 28, 2019 #

Note
rhr:55 slept:7.5 (rest day)

Stayed up late watching 10Mila with Riina and then spent most of the day panicking about the SAS pilot strike........and going to an icecream/chocolate fair thing in Ruoholahti.

Looks like I'm flying with Finnair tomorrow instead.....

Saturday Apr 27, 2019 #

8 AM

Running (Trails) 21:31 intensity: (12 @0) + (13:09 @1) + (8:10 @2) 3.66 km (5:53 / km) +47m 5:32 / km
ahr:133 max:147 rhr:54 slept:9.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Didnt set an alarm and decided if I woke I would do parkrun, if not I'd go for a run later. Woke up a bit before 8am so headed down through Keskuspuisto to Olympiastadion and then Töölönlahti for parkun. It's very very warm out this morning.
9 AM

Running (Road) race 16:53 intensity: (1:00 @2) + (1:31 @3) + (5:20 @4) + (9:02 @5) 5.0 km (3:23 / km) +62m 3:11 / km
ahr:162 max:189 shoes: Asics Gel Noosa FF 2 Pink (Apr

Tokoinranta parkrun (12 sec CR)

Now I have 2 parkrun course records, both away off foreign......this one in Helsinki and the other in Roscommon!

Nice warm morning.....no ice on the course unlike in December! Wasn’t sure what was in the legs but knew the course record stood at 17:05 and my course PB was 17:30, so a bit of a time difference but hoping to lower that course PB. Bit behind record pace for the first km but got some seconds in the 2nd km and kind of just held on to that gaining some more in the 4th. Those 2 hills are rough, coming early and late in the run, nice and steep up from sealevel over the railway line. Nice to hold on for the course record but I’m sure as the good weather continues I’ll lose it quickly enough! It’s orienteers holding #1 and #2 now!

1st was Irish, 2nd was Finnish, 3rd was Polish and 4th was Norwegian today!
10 AM

Running (Trails) 32:52 intensity: (2 @0) + (3:57 @1) + (26:24 @2) + (2:29 @3) 5.73 km (5:44 / km) +54m 5:29 / km
ahr:141 max:154 shoes: Asics Gel Noosa FF 2 Pink (Apr

Home via Suunistajan Kauppa to buy another box of tape and a map of Laakso for trainings.

Friday Apr 26, 2019 #

Note
rhr:61 slept:5.25 (rest day)

2 PM

Running 5:00 [5]

So the plan:
AirBaltic, Dublin -> Riga -> Helsinki

The reality:
AirBaltic, Dublin -> Riga -> Vilnius
Finnair, Vilnius -> Helsinki

Incoming flight was delayed so we left Dublin late. Missed the connection in Riga despite sprinting through the airport. Messy route but it was better than what AirBaltic initially suggested of putting me on the 11pm flight.....would have just been 8 or so hours in Riga.....

Legs are kind of tired/tight after last night

Thursday Apr 25, 2019 #

7 AM

Running (Road) 29:27 intensity: (45 @0) + (27:29 @1) + (1:13 @2) 5.17 km (5:42 / km) +39m 5:29 / km
ahr:123 max:143 rhr:56 slept:8.75 shoes: Asics Gel Noosa FF 2 Pink (Apr

In early to just make sure I get enough flexi for a half next monday. Sorted to pick up a map of Laakso to do some training on Sunday. Just have to go to Suunnistajan Kauppa on Saturday to get it.

Woke at 2am again needing a drink. Thats a few nights in a row now.
12 PM

Running (Road) 30:27 intensity: (11 @0) + (13:45 @1) + (16:31 @2) 6.22 km (4:54 / km) +23m 4:48 / km
ahr:135 max:145 shoes: Asics Gel Noosa FF 2 Pink (Apr

2 triangular loops in the rain at lunch. Not the most exciting lap but needs must
6 PM

Running (Road) long 1:45:33 intensity: (33 @0) + (21:36 @1) + (25:39 @2) + (57:34 @3) + (11 @4) 23.89 km (4:25 / km) +157m 4:17 / km
ahr:147 max:164 shoes: Asics Gel Noosa FF 2 Pink (Apr

Another bad mark against this top quality athlete development squad that they have going.......hard to develop athletes if they dont turn up! Ended up just doing a steady run in the park at 3:50-4:00min/km pace and feeling pretty relaxed. 2 loops of the Jingle Bells lap plus a bit.

Wednesday Apr 24, 2019 #

9 AM

Running (Road) 28:45 intensity: (30 @0) + (26:36 @1) + (1:39 @2) 5.25 km (5:28 / km) +41m 5:16 / km
ahr:125 max:139 rhr:53 slept:9.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Slept in a bit this morning to make up for yesterday. Need to be recovered to watch 10Mila on saturday night!
12 PM

Running (Road) 34:30 intensity: (24 @0) + (20:53 @1) + (13:06 @2) + (7 @3) 6.72 km (5:08 / km) +39m 4:59 / km
ahr:132 max:150 shoes: Asics Gel Noosa FF 2 Pink (Apr

Interesting

Uneventful short lunch loop in the park. Just nice to get out.
6 PM

Running (Road) 27:05 intensity: (37 @0) + (17:35 @1) + (8:53 @2) 5.13 km (5:17 / km) +40m 5:05 / km
ahr:130 max:145 shoes: Asics Gel Noosa FF 2 Pink (Apr

Home in a bit of drizzle.

Tuesday Apr 23, 2019 #

7 AM

Running (Road) 43:33 intensity: (21 @0) + (35:30 @1) + (7:42 @2) 7.81 km (5:34 / km) +65m 5:21 / km
ahr:130 max:148 rhr:58 slept:6.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Home late last night. Flight landed in Dublin Airport at about 19:15 so at the bus stop before 19:30, waiting for about an hour for a bus to come. Good news was that my bike was still exactly where I left it......and I was as surprised by that as anyone! Restless night knowing I had to be up early this morning to run across to Blanchardstown to get a root canal done....fun fun fun!

I'll log about the races when I do my quickroutes and I can do some analysis on performances. Hopefully will be able to post links to splits and results at some stage when that mess gets sorted out.........Overall happy without being ecstatic.
6 PM

Running (Grass) 1:42:12 intensity: (1:55 @0) + (1:34:24 @1) + (5:53 @2) 18.84 km (5:25 / km) +90m 5:18 / km
ahr:127 max:140 shoes: Asics Gel Noosa FF 2 Pink (Apr

Nice recovery run on the grass around the Polo Grounds while the gang did a workout. Some laps with Steve and then others with Frank. Nice and easy to try and loosen out after the weekend. Tooth feels tender but not sore which is good. Plan is to have some mushy foods tonight anyway.

Got a nice delivery from Hüma Gel to test out as a starting point. A nice mix of flavours including strawberry, mango, lemonade, berries & pomegranate and blackberry banana. Havent tried them yet but they use simple natural ingredients which is always a plus!

Monday Apr 22, 2019 #

9 AM

Running (Grass) warm up/down 16:04 intensity: (1:09 @0) + (14:55 @1) 2.03 km (7:56 / km) +17m 7:37 / km
ahr:118 max:132 rhr:56 slept:8.5 shoes: Icebug Spirit6 W OLX

Short and slow warm up around the arena. Body is a bit sore from the last 3 days, lets see how things hold up for the first leg of the relay with team OSH-BGOSH
10 AM

Orienteering ◪ 33:52 intensity: (21 @0) + (2:27 @1) + (37 @2) + (4:01 @3) + (24:57 @4) + (1:29 @5) 6.68 km (5:04 / km) +135m 4:36 / km
ahr:164 max:185 25c shoes: Icebug Spirit6 W OLX

JK Trophy 2019 Results
11 AM

Running (Grass) warm up/down 14:02 intensity: (25 @0) + (12:38 @1) + (59 @2) 1.75 km (8:01 / km) +2m 7:58 / km
ahr:124 max:148 shoes: Icebug Spirit6 W OLX

Managed to be even slower than the warm up :D With Zac while we waited for Dad to finish second leg.

Still some technique issues to iron out across all days but the body held up well and I was still able to push it pretty hard today, that’s a good sign. Solid without being spectacular. 2 weeks now until National Champs!

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