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Training Log Archive: Joshosh

In the 7 days ending May 22, 2019:

activity # timemileskm+m
  Running (Road)14 7:06:57 48.01(8:54) 77.26(5:32) 400
  Running (Grass)2 55:13 5.5(10:02) 8.86(6:14) 10
  Orienteering ◪4 50:21 8.14(6:11) 13.1(3:51) 1567 /69c97%
  Running (Trails)2 33:20 3.09(10:48) 4.97(6:43) 52
  Running (Track)1 5:03 0.16(30:54) 0.26(19:12) 3
  Total16 9:30:54 64.9(8:48) 104.45(5:28) 48067 /69c97%
  [1-5]16 9:16:42
averages - sleep:8.4 rhr:53

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ThFrSaSuMoTuWe

Wednesday May 22, 2019 #

8 AM

Running (Road) 31:42 intensity: (17 @0) + (30:13 @1) + (1:12 @2) 5.5 km (5:46 / km) +38m 5:34 / km
ahr:124 max:146 rhr:54 slept:9.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Sleepy, slow, shuffle
5 PM

Running (Grass) 23:01 intensity: (25 @0) + (16:16 @1) + (6:20 @2) 3.77 km (6:07 / km)
ahr:131 max:140 shoes: Asics Gel Noosa FF 2 Pink (Apr

Down from the OSi with Donal to meet the gang at 1730....most of them were late. Did some course checking too since it is different to the 2018 course and different to the course map they gave everyone too......last ~1500m is on grass by the looks of it
6 PM

Running (Grass) warm up/down 7:09 intensity: (31 @0) + (2:38 @1) + (4:00 @2) 1.18 km (6:04 / km) +2m 6:02 / km
ahr:133 max:148 shoes: Asics Gel Noosa FF 2 Pink (Apr

Bit of a jog waiting for Des on 1st leg before I headed into the change over pen

Running (Road) race 15:55 intensity: (3:00 @4) + (12:55 @5) 5.0 km (3:11 / km) +29m 3:06 / km
ahr:167 max:192 shoes: Asics Gel Noosa FF 2 Pink (Apr

PwC Staff Relay Series 2019 - 5*5km Relay - 2nd overall (fastest leg)

Des ran the first leg and came back in 19:17 (~10th on the leg and maybe ~70sec down on the lead). Started off pretty fast, ignored the guy hurdling the fences to my left taking a short cut for some reason. Caught everyone by the bottom of the Khyber and was alone in the lead for the climb up Military Hill from the Magazine Fort. Up through the car park and onto the towpath and grass to the finish. Grass was tough going but Des and his wife kept me honest. Bit of a headwind here too but not many back markers to lap.

Handed over in the lead (2:37 to 2nd - Bank of America, who eventually won) and we finished up in 2nd overall, well inside the predicted 100mins! Everyone brought their A game and worked hard for the team! Nice to be bringing a trophy back to the OSi.....means maybe we can do this again next year!

2nd sub16 clocking to date (after 15:42 in Jingle Bells before Christmas). I think this maybe shows I'm in better shape now with running solo and the grass. Hopefully during the summer I can find a few more fast/flat 5km races on roads/track

Results
John finishing it out
Some Photos on Strava

Team Splits:

Des - 19:17 (3:51min/km, ~10th overall)
Josh - 15:55 (3:11min/km, 1st overall)
John - 19:51 (3:58min/km, 1st overall)
Donal - 20:19 (4:04min/km, 2nd overall)
John - 19:39 (3:56min/km, 2nd overall)

Jingle Bells 5km:
3:14 - 3:12 (6:26) - 3:14 (9:40) - 3:11 (12:51) - 2:51 (15:42)
Staff Relays 5km:
3:08 - 3:11 (6:19) - 3:12 (9:31) - 3:13 (12:44) - 3:11 (15:55)

No long downhill at the end took away any chances of a PB

Running (Grass) warm up/down 25:03 intensity: (29 @0) + (13:04 @1) + (11:30 @2) 3.91 km (6:24 / km) +9m 6:20 / km
ahr:133 max:148 shoes: Asics Gel Noosa FF 2 Pink (Apr

Running around with Des and then Donal while we motivated the troops to keep pushing on
8 PM

Running (Road) warm up/down 42:23 intensity: (23 @0) + (15:08 @1) + (26:04 @2) + (48 @3) 7.1 km (5:58 / km) +56m 5:45 / km
ahr:136 max:152 shoes: Asics Gel Noosa FF 2 Pink (Apr

Back to the OSi with Donal and then home via a cheeky takeaway!

Tuesday May 21, 2019 #

Event: CNOC Summer Evening Series, Mullaghreelan Wood
 
8 AM

Running (Road) 30:32 intensity: (18 @0) + (19:50 @1) + (10:24 @2) 5.52 km (5:32 / km) +39m 5:21 / km
ahr:131 max:145 rhr:54 slept:6.15 shoes: Asics Gel Noosa FF 2 Pink (Apr

Flight delayed leaving CPH yesterday with KLM so got switched to an earlier SAS flight (~30mins to get from the KLM desk -> SAS desk to get a ticket -> Airport Security -> Gate -> The plane.......bit of a panic! Flight was then delayed in AMS anyway so I wouldve been ok on the original flight afterall. Made it home at ~00:30 so the plan to get in to work early and add some flexi went out the window a bit.

Really great weekend though! Still a big gap to the front runners though.....

Write up and maps to come when I have done routechoice analysis etc in the next few days at some stage, hopefully!
12 PM

Running (Road) 37:25 intensity: (15 @0) + (30:15 @1) + (6:55 @2) 6.91 km (5:25 / km) +18m 5:21 / km
ahr:129 max:144 shoes: Asics Gel Noosa FF 2 Pink (Apr

Short loop with Donal at lunch checking out the end of the course for the Staff Relay Series tomorrow evening. Bit of a chat about tactics so we can try and finish as high up as possible......everyone will need to put in a good shift for that to happen.
6 PM

Running (Road) 27:43 intensity: (1:09 @0) + (20:30 @1) + (6:04 @2) 5.07 km (5:28 / km) +33m 5:17 / km
ahr:126 max:146 shoes: Asics Gel Noosa FF 2 Pink (Apr

No group run tonight for me with the race tomorrow night...

Monday May 20, 2019 #

10 AM

Running (Road) 43:47 intensity: (1:04 @0) + (42:17 @1) + (26 @2) 7.33 km (5:58 / km) +22m 5:53 / km
ahr:124 max:135 rhr:54 slept:10.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Random meander through Odense taking some photos and being a tourist. Nice town, found some nice statues and also HC Andersen's house
1 PM

Running (Track) 5:03 intensity: (3:05 @0) + (1:58 @1) 0.26 km (19:12 / km) +3m 18:06 / km
ahr:108 max:117

Odense Athletic Exploritorium at University of Southern Denmark........check out the GPS trace (it should be public)

Sunday May 19, 2019 #

10 AM

Running (Road) warm up/down 13:52 intensity: (21 @0) + (13:31 @1) 2.01 km (6:54 / km) +6m 6:48 / km
ahr:122 max:129 rhr:54 slept:9.25 shoes: Asics Gel Noosa FF 2 Pink (Apr

Orienteering ◪ race 11:50 intensity: (24 @0) + (27 @1) + (9 @2) + (41 @3) + (7:57 @4) + (2:12 @5) 3.1 km (3:49 / km)
ahr:167 max:183 spiked:14/14c shoes: Asics Gel Noosa FF 2 Pink (Apr

Running (Road) warm up/down 10:07 intensity: (16 @0) + (6:40 @1) + (3:08 @2) + (3 @3) 1.6 km (6:18 / km)
ahr:132 max:149 shoes: Asics Gel Noosa FF 2 Pink (Apr

1 PM

Running (Trails) warm up/down 13:49 intensity: (28 @0) + (9:54 @1) + (3:24 @2) + (3 @3) 2.02 km (6:51 / km) +14m 6:37 / km
ahr:128 max:144 shoes: Asics Gel Noosa FF 2 Pink (Apr

Running (Trails) warm up/down 12:10 intensity: (42 @0) + (10:42 @1) + (46 @2) 1.72 km (7:06 / km) +13m 6:50 / km
ahr:126 max:138 shoes: Asics Gel Noosa FF 2 Pink (Apr

Orienteering ◪ race 12:10 intensity: (23 @1) + (12 @2) + (59 @3) + (7:49 @4) + (2:47 @5) 3.4 km (3:35 / km)
ahr:171 max:181 spiked:13/14c shoes: Asics Gel Noosa FF 2 Pink (Apr

Route Analysis

Running (Road) warm up/down 7:51 intensity: (29 @0) + (2:49 @1) + (4:33 @2) 1.22 km (6:25 / km) +21m 5:54 / km
ahr:132 max:140 shoes: Asics Gel Noosa FF 2 Pink (Apr

Fynsk Sprint Cup 2019 - Overall Results

Saturday May 18, 2019 #

Event: Fynsk Sprint Cup
 
11 AM

Running (Road) 13:12 intensity: (20 @0) + (12:33 @1) + (19 @2) 2.05 km (6:26 / km) +11m 6:15 / km
ahr:126 max:136 rhr:54 slept:9.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Orienteering ◪ race 13:05 intensity: (8 @0) + (1:56 @1) + (2:25 @2) + (2:09 @3) + (4:02 @4) + (2:25 @5) 3.3 km (3:58 / km) +8m 3:55 / km
ahr:158 max:187 spiked:21/21c shoes: Asics Gel Noosa FF 2 Pink (Apr

Route Analysis
Splits

Running (Road) 6:37 intensity: (8 @0) + (59 @1) + (5:30 @2) 1.07 km (6:11 / km)
ahr:136 max:142 shoes: Asics Gel Noosa FF 2 Pink (Apr

2 PM

Running (Road) warm up/down 14:31 intensity: (27 @0) + (3:38 @1) + (10:26 @2) 2.22 km (6:33 / km) +4m 6:30 / km
ahr:135 max:145 shoes: Asics Gel Noosa FF 2 Pink (Apr

Orienteering ◪ 13:16 intensity: (14 @0) + (16 @1) + (47 @2) + (5 @3) + (3:48 @4) + (8:06 @5) 3.3 km (4:01 / km) +7m 3:59 / km
ahr:174 max:187 spiked:19/20c shoes: Asics Gel Noosa FF 2 Pink (Apr

Route Analysis
Splits

Running (Trails) warm up/down 7:21 intensity: (20 @1) + (5:55 @2) + (57 @3) + (9 @4) 1.23 km (5:57 / km) +25m 5:25 / km
ahr:145 max:176 shoes: Asics Gel Noosa FF 2 Pink (Apr

Fynsk Sprint Cup 2019 - Day 1 Results

Friday May 17, 2019 #

1 PM

Running (Road) 51:56 intensity: (11 @0) + (48:46 @1) + (2:56 @2) + (3 @3) 10.06 km (5:10 / km) +32m 5:05 / km
ahr:129 max:144 rhr:54 slept:6.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Found a locker for my bag and went for a run from the airport, 5km out the road and then back. Windy and raining pretty heavy.....hopefully this isnt the weather for the weekend!

Off to Odense this evening to get settled for the next few days.

Thursday May 16, 2019 #

9 AM

Running (Road) 30:41 intensity: (18 @0) + (30:03 @1) + (19 @2) + (1 @3) 5.52 km (5:33 / km) +37m 5:22 / km
ahr:127 max:137 rhr:50 slept:8.3 shoes: Asics Gel Noosa FF 2 Pink (Apr

Fridays feeling on a Thursday!

Extra bit of sleep ahead of the Fysnk Cup 2019 (my first WOC 2020 Sprint Camp)

Prologue - Saturday AM: 3.3km (21c) (~11:00am)
Final - Saturday PM: 3.3km (20c) (~1:30pm)
Prologue - Sunday AM: 3.1km (14c) (~09:00am)
Chase Start - Sunday PM: 3.4KM (14c) (~11:30am)

Not exactly a heap of recovery time between races :D
C • Races 2
6 PM

Running (Road) 48:43 intensity: (1:50 @0) + (24:54 @1) + (21:38 @2) + (21 @3) 9.06 km (5:23 / km) +54m 5:13 / km
ahr:132 max:150 shoes: Asics Gel Noosa FF 2 Pink (Apr

Got some flexi. Finished off some 3D work on one of the blocks and generated contours for some flight lines. You can generate contours at 2.5 and 5m.....interesting :-D

Home to drop my big bag off and then over to tesco to grab a few bits for the weekend

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