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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Jan 13, 2019:

activity # timemileskm+m
  Running (Road)16 13:20:05 92.45(8:39) 148.79(5:23) 1287
  Orienteering ◪2 1:41:50 11.63(8:45) 18.71(5:27) 24342 /47c89%
  Running (Trails)2 24:15 2.33(10:24) 3.75(6:28) 33
  Total19 15:26:10 106.41(8:42) 171.25(5:24) 156342 /47c89%
  [1-5]19 15:18:20

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MoTuWeThFrSaSu

Sunday Jan 13, 2019 #

Event: Leinster League, Castlecomer Discovery Park
 
11 AM

Running (Trails) warm up/down 16:45 intensity: (31 @0) + (9:13 @1) + (6:48 @2) + (13 @3) 2.72 km (6:09 / km) +25m 5:53 / km
ahr:133 max:149 shoes: Icebug Spirit6 W OLX

Jog with robrunner to shake out after the drive. Nice to have catch up with ndobbs too talking about HS, Helsinki and Raatojuoksu.

Orienteering ◪ race 1:13:35 intensity: (24 @0) + (3:15 @1) + (3:25 @2) + (4:11 @3) + (53:51 @4) + (8:29 @5) 11.95 km (6:09 / km) +174m 5:44 / km
ahr:167 max:186 spiked:25/29c shoes: Icebug Spirit6 W OLX

How to not orienteer 101: Messy start especially near #6 getting confused. Had my route picked but didnt see the fact a road was marked as out of bounds (the x symbol had 1 line on the road symbol so very hard to see) and I fell apart, hit a road, couldnt figure out which one and thought i was on the OOB road and fell apart a bit. Loopy route to #11 as well and then getting stuck in the green. Got to the lead at #15, by 20seconds, but then proceeded to shoot myself in the foot.

Ran 15-17-18-19-20-21-22 and realized I missed 16! Back to 16-17-18-19-20-21-22. Lost 16min (11:05 behind Darragh H overall) and 2.89km of extra running.......Not sure why it happened but some thinking to do as it’s not the first time. 22 fastest splits out of 30 all gone to waste, should’ve been about 57:30 or better....but I wasn't! Quarry area was nice, straight forward enough, but not so nice that I should've wanted to go back into it a seconds time.....

160 points behind in the ML after round 1 (and the LL too)

Great race from Darragh H though! Credit where credit is due, good to see things are starting to come together for him.

Results
Routegadget
12 PM

Running (Trails) warm up/down 7:30 intensity: (7 @0) + (6:18 @1) + (51 @2) + (14 @3) 1.03 km (7:18 / km) +8m 7:02 / km
ahr:130 max:157 shoes: Icebug Spirit6 W OLX

Cool down and some cooling off time. Home via Kildare Village with the Donaghy clan.

Biggest weekly to date total clocked up, >170km
C • biggest 2

Brown - Splits

Saturday Jan 12, 2019 #

Event: Dublin By Night, Phoenix Park
 
5 PM

Running (Road) warm up/down 34:53 intensity: (22 @0) + (11:05 @1) + (23:26 @2) 5.77 km (6:03 / km) +44m 5:50 / km
ahr:136 max:148 shoes: Asics Gel-Noosa FF 2 (Pink)

Decided to pass on parkrunning this morning to not hit a too high mileage total for 7 days (ended up being 207km from Sunday-Saturday). Nice phone call home discussing all things sport
6 PM

Orienteering ◪ race 28:15 intensity: (3:49 @2) + (4:52 @3) + (5:40 @4) + (13:54 @5) 6.76 km (4:11 / km) +69m 3:58 / km
ahr:169 max:185 spiked:17/18c shoes: Icebug Acceleritas 5 RB9X

Fun in the first forking with Colm, Mick and myself all leaving the common control on the different alternates. Was slightly ahead of Colm leaving #11 and kept position to the end. Dropped some time to #13 (~15seconds) and a lazy banana route to #18, got distracted a bit seeing if ColmM's lamp was close by.

Fun to get the first NightO race of the year done. Pace was exactly the same as for the race that was here in October 2018. The fact I’ve home field advantage here does have an impact on the results. Course very very simple too.

The fact Chris Willoughby didnt clear his Si card before the start has really dented my DBN league points take home from today.....Just the 1084 points....

Results
Routegadget
7 PM

Running (Road) warm up/down 54:03 intensity: (20 @0) + (5:43 @1) + (45:59 @2) + (2:01 @3) 9.02 km (5:59 / km) +87m 5:43 / km
ahr:139 max:159 shoes: Asics Gel-Noosa FF 2 (Pink)

Loop on the grass with ColmM, Aoife and Eadaoin. Nice evening still. Home then for a bit of grub and bed.

Rolling 7 day total of 207km after tonight.

Long-BACE - Splits

Friday Jan 11, 2019 #

8 AM

Running (Road) 36:50 intensity: (21 @0) + (28:34 @1) + (7:55 @2) 6.3 km (5:51 / km) +53m 5:37 / km
ahr:130 max:146 shoes: Asics Gel-Noosa FF 2 (Pink)

Last one for the week which is always a nice feeling!
12 PM

Running (Road) 38:25 intensity: (12 @0) + (14:48 @1) + (23:25 @2) 7.55 km (5:05 / km) +41m 4:57 / km
ahr:135 max:146 shoes: Asics Gel-Noosa FF 2 (Pink)

Myself and Donal just did the shorter lunch lap today. Weather is still fantastic and the park is in good condition. There was an ice cream van out too but I didn’t have any coins :D
4 PM

Running (Road) 40:29 intensity: (39 @0) + (28:28 @1) + (10:33 @2) + (49 @3) 7.31 km (5:32 / km) +112m 5:09 / km
ahr:131 max:152 shoes: Asics Gel-Noosa FF 2 (Pink)

Home a bit earlier than usual to have enough time to get a “scaldy bazz” as zacosh would say. Munster match for the evening!

Gotta remember to dust off and charge up the headlamp for tomorrow night, DBN#1

Thursday Jan 10, 2019 #

9 AM

Running (Road) 34:56 intensity: (23 @0) + (27:37 @1) + (6:56 @2) 6.3 km (5:33 / km) +53m 5:19 / km
ahr:129 max:145 shoes: Asics Gel-Noosa FF 2 (Pink)

Only got 1 question wrong on the quiz this morning. Good start to the day!
12 PM

Running (Road) 53:52 intensity: (5 @0) + (30:52 @1) + (22:55 @2) 10.57 km (5:06 / km) +86m 4:54 / km
ahr:133 max:144 shoes: Asics Gel-Noosa FF 2 (Pink)

The weather is still great for running!

Found out today the major problem I’ve spent a while fixing (dealing with overhangs, canopies and archways on a building) was worthless. Turns out the validation rules were written in a way that didn’t allow for this to exist in the database......long story short I was right and had structured everything right but the rules kept blocking it. Rules have been changed after I could explain what I was doing. Nerd!
6 PM

Running (Road) long 1:46:47 intensity: (42 @0) + (17:38 @1) + (40:14 @2) + (45:47 @3) + (2:26 @4) 21.78 km (4:54 / km) +205m 4:41 / km
ahr:146 max:167 shoes: Asics Gel-Noosa FF 2 (Pink)

Met a fox on the way home! Didn’t have a chance to ask what he/she said though. Really cool end to the day!



Down to DH. Then supposed to be 60mins with the group but as usual they were all over the shop pacing and stopping so I just did my own thing. 5*1mile Courthouse laps and then away home.

Ambulance and police van in the park tonight which gave me something to watch as I did loops. Looks like whoever caused the problem is spending a night in a cell anyway

Wednesday Jan 9, 2019 #

8 AM

Running (Road) 34:55 intensity: (11 @0) + (25:32 @1) + (8:26 @2) + (46 @3) 6.32 km (5:31 / km) +53m 5:18 / km
ahr:131 max:151 shoes: Asics Gel-Noosa FF 2 (Pink)

Snoozy morning run in!
12 PM

Running (Road) 52:54 intensity: (13 @0) + (21:59 @1) + (30:42 @2) 10.58 km (5:00 / km) +84m 4:49 / km
ahr:134 max:145 shoes: Asics Gel-Noosa FF 2 (Pink)

Usual loop with a Donal. Took it a bit handier today, for both of our sakes :)
6 PM

Running (Road) 35:48 intensity: (39 @0) + (21:14 @1) + (13:41 @2) + (14 @3) 6.49 km (5:31 / km) +95m 5:09 / km
ahr:132 max:150 shoes: Asics Gel-Noosa FF 2 (Pink)

Getting some flexi before heading home to see who Spurs will be playing in the EFL Cup Final

Tuesday Jan 8, 2019 #

9 AM

Running (Road) 39:04 intensity: (22 @0) + (33:14 @1) + (4:43 @2) + (45 @3) 6.86 km (5:42 / km) +54m 5:29 / km
ahr:129 max:154 shoes: Asics Gel-Noosa FF 2 (Pink)

Couldnt remember if the bin was put out or not so jogged back to check. It was. I tend to be on autopilot in the mornings though.
6 PM

Running (Road) intervals 1:41:53 intensity: (1:22 @0) + (54:14 @1) + (34:41 @2) + (11:13 @3) + (23 @4) 20.05 km (5:05 / km) +95m 4:58 / km
ahr:135 max:169 shoes: Asics Gel-Noosa FF 2 (Pink)

Down to DH for training. The guys races on Sunday so they were given 8*300m (300m) at cruise pace. I opted to do 8*600m (300m) at a cruise pace. Felt very easy, think I just about broke a sweat towards the end. Calves a bit tight after running on the track.

Home for Spurs v Chelsea

Monday Jan 7, 2019 #

8 AM

Running (Road) 36:29 intensity: (8 @0) + (29:45 @1) + (6:34 @2) + (2 @3) 6.3 km (5:48 / km) +52m 5:34 / km
ahr:129 max:151 shoes: Asics Gel-Noosa FF 2 (Pink)

Woke up a few times in the night after taking on lots of fluids yesterday evening after the long run.....at least I woke up right?

Body a bit tired this morning so stayed in bed a smidge longer than usual
12 PM

Running (Road) 56:33 intensity: (7 @0) + (39:11 @1) + (17:11 @2) + (4 @3) 10.6 km (5:20 / km) +85m 5:08 / km
ahr:131 max:149 shoes: Asics Gel-Noosa FF 2 (Pink)

Usual lap of the park with Donal. Took it nice and gently today and tried to talk him into trying the NightO on Saturday......so far it’s a no but there’s a long week there yet
6 PM

Running (Road) 42:14 intensity: (42 @0) + (39:26 @1) + (2:06 @2) 7.01 km (6:02 / km) +89m 5:40 / km
ahr:124 max:138 shoes: Asics Gel-Noosa FF 2 (Pink)

Tired jog home. Think I solved a complex spatial data issue though while going up Chapelizod hill so hopefully that works. Representing 3D environments on 2D maps is tricky. In to Aldi to pick up some stuff for pasta to have in work tomorrow

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