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Training Log Archive: Joshosh

In the 1 days ending Apr 14, 2019:

activity # timemileskm+m
  Orienteering ◪1 50:22 4.25(11:51) 6.84(7:22) 33120 /21c95%
  Running (Trails)2 49:34 3.98(12:27) 6.4(7:44) 337
  Running (Road)1 30:32 3.63(8:25) 5.84(5:14) 35
  Total3 2:10:28 11.86(11:00) 19.08(6:50) 70420 /21c95%
  [1-5]3 2:09:02
averages - sleep:9 rhr:57

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Su

Sunday Apr 14, 2019 #

Event: Leinster League, Pine Forest
 
10 AM

Running (Trails) warm up/down 17:48 intensity: (18 @0) + (7:31 @1) + (8:04 @2) + (1:55 @3) 2.01 km (8:52 / km) +128m 6:43 / km
ahr:136 max:157 rhr:57 slept:9.0 shoes: Icebug Spirit6 W OLX

From the carpark up the start with CD then back down the hill and back up again. Chilly enough waiting around.

CorkO jersey getting its first race outing today......

Orienteering ◪ race 50:22 intensity: (18 @0) + (18 @1) + (6:20 @2) + (7:48 @3) + (33:02 @4) + (2:36 @5) 6.84 km (7:22 / km) +331m 5:56 / km
ahr:165 max:185 spiked:20/21c shoes: Icebug Spirit6 W OLX

Legs were tired after the week but nav was pretty solid today. Poor line to #5 in the heather and didn’t climb enough. Splits show I lost 15sec to Niall. To 6 I just struggled to ploughing uphill into the wind through the heather and shipped another ~20sec to Niall. Maybe not the best route around to #7 but it was the one I thought I could execute the best, 15sec behind Neil who went straighter into the control after a similar first half of the leg. Tidy through the low loop and then fastest split uphill to 13. Bit of a banana route to #16 but apart from that clean to the finish.

Nice course planned by ColmM, tricky enough and definitely physically challenging.

Attackpoint says no estimated time lost. Didn't do anything today until I had a plan made even if it meant stopping for a few seconds.

Clean race, nice way to bounce back after the Netherlands before the JK next weekend and IOC in a few weeks.

Pine Forest Quickroute
Routegadget
Splitsbrowser
11 AM

Running (Trails) 31:46 intensity: (13 @0) + (9:02 @1) + (11:55 @2) + (8:00 @3) + (2:36 @4) 4.4 km (7:14 / km) +209m 5:50 / km
ahr:143 max:176 shoes: Icebug Spirit6 W OLX

Cool down loop and chat with Ruairi L and the one with Niallmac and ColmM when I saw the Donaghys werent all back yet. Agreed to jump in on a tempo loop with ColmM but fairly quickly I realised my legs were fairly spent so had to let him go.
2 PM

Running (Road) 30:32 intensity: (37 @0) + (5:54 @1) + (23:37 @2) + (24 @3) 5.84 km (5:14 / km) +35m 5:05 / km
ahr:137 max:153 shoes: Asics Gel Noosa FF 2 Pink (Apr

Had to pop to Argos and Aldi and also wanted to get over the 100km for the week so went for an easy recovery loop from home with 2 stops to pick up stuff.

2nd fastest parkrun in Ireland yesterday (although I'm sure the National 10km today lead to lower numbers of fast runners)

Brown - Splits

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