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Training Log Archive: Joshosh

In the 7 days ending May 29, 2019:

activity # timemileskm+m
  Running (Road)16 11:54:01 83.83(8:31) 134.91(5:18) 972
  Running (Grass)1 1:51:47 14.59(7:40) 23.49(4:46) 106
  Total17 13:45:48 98.42(8:23) 158.39(5:13) 1078
  [1-5]17 13:41:17
averages - sleep:8.5 rhr:56

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Wednesday May 29, 2019 #

8 AM

Running (Road) 30:58 intensity: (20:58 @1) + (10:00 @2) 5.5 km (5:38 / km) +43m 5:25 / km
rhr:57 shoes: Asics Gel Noosa FF 2 Pink (Apr

Calves a bit tight this morning and generally a bit tired. Been sleeping well but just feeling constantly tired.
12 PM

Running (Road) 52:37 intensity: (18 @0) + (18:32 @1) + (33:47 @2) 10.3 km (5:07 / km) +74m 4:56 / km
ahr:134 max:144 shoes: Asics Gel Noosa FF 2 Pink (Apr

Loop in the drizzle with Donal. Thinking about trying to get an OSi team for the BHAA 5km trail run in the Phoenix Park next month and we chatted about the Double Wicklow Round Attempt that is happening this weekend.
5 PM

Running (Road) 51:03 intensity: (35 @0) + (29:12 @1) + (21:16 @2) 9.21 km (5:33 / km) +57m 5:23 / km
ahr:132 max:146 shoes: Asics Gel Noosa FF 2 Pink (Apr

Home via a few errands ahead of the weekend. Think I’ve everything sorted, just the packing to do.

Tuesday May 28, 2019 #

Event: CNOC Summer Evening Series, Donadea
 
9 AM

Running (Road) 32:55 intensity: (22:55 @1) + (10:00 @2) 6.06 km (5:26 / km) +40m 5:15 / km
shoes: Asics Gel Noosa FF 2 Pink (Apr

Last run on this charge but Ciara gave me here Garmin 110 for training tonight so at least I will have the data in some shape or form. Anton sent around the training plan for the weekend.....looks like there'll be tired legs on monday night.

One of the better Gift Grubs
6 PM

Running (Grass) intervals 1:51:47 intensity: (1:00:00 @2) + (30:00 @3) + (18:00 @4) + (3:47 @5) 23.49 km (4:46 / km) +106m 4:39 / km
shoes: Asics Gel Noosa FF 2 Pink (Apr

16*400m (~200m recovery) @ 5km pace with company tonight!
(75,77,76,74 // 76,74,75,74 // 75,74,76,74 // 73,70,70,66)

Average split was ~74sec, 5km pace is just over 75sec so pretty close.

John from DUHAC was training with us tonight so I had someone to run with which was great, our 5km PBs are in a similar range (15:42 - 15:49). Legs were feeling a bit unresponsive on the jog down from work but I guess they aren't that bad, just probably lacking in freshness with such a long time since the last rest day. Kept it steady for the first 13 and then extended the stride a bit for the last few. Finished feeling I had a few more in me if needed.

Did this with Ciaras Forerunner 110 and it did the job.......I do miss all my extra data to nerd on though!

It consistently measured the reps as slightly long but I trust Coach and his measuring more than the GPS!

Monday May 27, 2019 #

8 AM

Running (Road) 33:03 intensity: (33 @0) + (26:02 @1) + (6:28 @2) 6.07 km (5:27 / km) +64m 5:10 / km
ahr:126 max:140 rhr:57 slept:8.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Back in the big city again! Big result for Finland last night winning the Hockey....near impossible to stream on the train though.
12 PM

Running (Road) 52:02 intensity: (32:02 @1) + (20:00 @2) 10.25 km (5:05 / km) +73m 4:54 / km
shoes: Asics Gel Noosa FF 2 Pink (Apr

Lunch loop with Donal, Turned off functions on my watch to try and save the battery until my charging cable gets posted up from Cork
5 PM

Running (Road) 25:39 intensity: (39 @1) + (22:00 @2) + (3:00 @3) 5.11 km (5:01 / km) +37m 4:50 / km
shoes: Asics Gel Noosa FF 2 Pink (Apr

Down to barracks just after the thundery downpour.
7 PM

Running (Road) 40:39 intensity: (20:00 @1) + (20:39 @2) 7.9 km (5:09 / km) +51m 4:59 / km
shoes: Asics Gel Noosa FF 2 Pink (Apr

Finished up a bit early and struck off home for some weekend planning and food

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!

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