Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending May 26, 2019:

activity # timemileskm+m
  Running (Road)15 10:24:32 72.66(8:36) 116.94(5:20) 768
  Running (Grass)2 55:13 5.5(10:02) 8.86(6:14) 10
  Running (Track)1 5:03 0.16(30:54) 0.26(19:12) 3
  Total17 11:24:48 78.33(8:45) 126.06(5:26) 782
  [1-5]17 11:13:47
averages - sleep:8.6 rhr:55

«»
3:10
0:00
» now
MoTuWeThFrSaSu

Sunday May 26, 2019 #

12 PM

Running (Road) 54:21 intensity: (9 @0) + (13:32 @1) + (39:49 @2) + (51 @3) 10.33 km (5:16 / km) +113m 4:59 / km
ahr:138 max:156 rhr:56 slept:10.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Across the cliffs today, through the village and then onto the last 3 miles of the Ballyandreen lap. Another great day and wow the cliffs are in good condition.

Saturday May 25, 2019 #

3 PM

Running (Road) 1:00:49 intensity: (10 @0) + (3:06 @1) + (48:42 @2) + (8:51 @3) 12.25 km (4:58 / km) +170m 4:39 / km
ahr:142 max:158 rhr:56 slept:9.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Nice run with Zacosh in the sun. Good to see him back out getting the miles in after his lay-off. Road to Churchtown, the loop and then back via Sunville

Friday May 24, 2019 #

7 AM

Running (Road) 32:10 intensity: (49 @0) + (28:40 @1) + (2:41 @2) 5.51 km (5:51 / km) +40m 5:38 / km
ahr:124 max:144 rhr:56 slept:7.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Heavy backpack to round out the week. In early to get home early and make sure I have my 11:30 of flexi for next month!
12 PM

Running (Road) 32:37 intensity: (29 @0) + (32:08 @1) 6.22 km (5:15 / km) +19m 5:10 / km
ahr:126 max:134 shoes: Asics Gel Noosa FF 2 Pink (Apr

4 PM

Running (Road) 24:30 intensity: (8 @0) + (24:21 @1) + (1 @3) 4.61 km (5:19 / km)
ahr:127 max:134 shoes: Asics Gel Noosa FF 2 Pink (Apr

Thursday May 23, 2019 #

8 AM

Running (Road) 31:58 intensity: (19 @0) + (31:17 @1) + (22 @2) 5.51 km (5:48 / km) +40m 5:36 / km
ahr:124 max:136 rhr:56 slept:8.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Legs not too bad this morning but took it handy on the way in anyway. Short lunch recovery run with Donal planned too.
12 PM

Running (Road) 39:02 intensity: (38:15 @1) + (47 @2) 7.01 km (5:34 / km) +18m 5:30 / km
ahr:128 max:136 shoes: Asics Gel Noosa FF 2 Pink (Apr

Easy Runch with Donal to loosen out a bit more from last night. Keeping it slow and chatty.
6 PM

Running (Road) long 1:59:38 intensity: (1:01 @0) + (1:24:54 @1) + (33:43 @2) 23.06 km (5:11 / km) +135m 5:02 / km
ahr:132 max:144 shoes: Asics Gel Noosa FF 2 Pink (Apr

Got wolf whistled......nice to know I’ve still got it! Easy long run with Zaki and Abdel in the park. Just as well we raced last night, our time would’ve put us in 8th place in the Staff Relay night #2, tonight’s winning time was 86:54 (3:29min/km).Different course tonight though.....not that it would’ve changed us too much!

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)

« Earlier | Later »