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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Joshosh

In the 7 days ending Apr 15, 2019:

activity # timemileskm+m
  Running (Road)11 6:27:37 46.85(8:16) 75.4(5:08) 427
  Orienteering ◪4 2:52:42 17.5(9:52) 28.16(6:08) 43494 /104c90%
  Running (Trails)6 1:47:15 9.42(11:23) 15.16(7:05) 337
  Running (Grass)2 21:37 1.66(13:02) 2.67(8:06)
  Total20 11:29:11 75.43(9:08) 121.39(5:41) 119894 /104c90%
  [1-5]20 11:17:35
averages - sleep:9.6 rhr:56

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Monday Apr 15, 2019 #

8 AM

Running (Road) 29:18 intensity: (33 @0) + (24:56 @1) + (3:49 @2) 5.19 km (5:39 / km) +46m 5:25 / km
ahr:128 max:140 rhr:53 slept:9.33 shoes: Asics Gel Noosa FF 2 Pink (Apr

Breezy and a bit damp out there this morning but sounds like it was worse yesterday/overnight in Cork. Wore leggings and a hat anyway. Legs a bit tired from yesterday, sprint-specialist isnt used to that much climb.
12 PM

Running (Road) 34:52 intensity: (17 @0) + (16:29 @1) + (18:06 @2) 6.86 km (5:05 / km) +34m 4:57 / km
ahr:132 max:144 shoes: Asics Gel Noosa FF 2 Pink (Apr

Short loop at lunch. Windy but got it done between the showers.
5 PM

Running (Road) 22:43 intensity: (18 @0) + (14:54 @1) + (7:31 @2) 4.32 km (5:16 / km) +9m 5:13 / km
ahr:132 max:144 shoes: Asics Gel Noosa FF 2 Pink (Apr

Down to barracks after tracking some runners in the Boston marathon.

Running (Road) 42:46 intensity: (18 @0) + (15:55 @1) + (26:33 @2) 8.16 km (5:15 / km) +55m 5:04 / km
ahr:135 max:146 shoes: Asics Gel Noosa FF 2 Pink (Apr

Nothing happening tonight but the message didn’t get passed on to me. Home early anyway so that’s a bonus.

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

Saturday Apr 13, 2019 #

8 AM

Running (Road) warm up/down 29:49 intensity: (47 @0) + (14:00 @1) + (14:12 @2) + (50 @3) 5.02 km (5:56 / km) +47m 5:40 / km
ahr:134 max:153 rhr:56 slept:8.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Out to do some course marking. Shane is injured so was alone again this morning. Counts as volunteering though so I don't feel guilty about not signing up to volunteer.

Legs a bit wobbly from the physio yesterday but they started to feel more like they belonged to me as this went on which is good.
9 AM

Running (Road) race 16:29 intensity: (17 @0) + (56 @1) + (31 @2) + (1:42 @3) + (4:04 @4) + (8:59 @5) 5.0 km (3:18 / km) +51m 3:08 / km
ahr:173 max:194 shoes: Asics Gel Noosa FF 2 Pink (Apr

Waterstown parkrun - 16:29 (parkrun PB)

Not sure where that came from. Tough week with 3 races and travel.........maybe Dara Clifford has magical physio hands?

Started off at a brisk pace and just seemed to be able to keep rolling along pretty well. Previous best through the first 3km was 10:03 and today I was 9:46, so shifting a bit better. Could feel the pinch during the last km with the hill, trying to lap other runners and into the head-wind for the second time. Parkrun PB lowered from 16:51 -> 16:29, still a long way to go to that course record though! The progress has gone 17:07 - 17:03 - 16:51 - 16:29.
10 AM

Running (Road) warm up/down 20:19 intensity: (15 @0) + (12:10 @1) + (7:54 @2) 3.58 km (5:41 / km) +49m 5:19 / km
ahr:133 max:147 shoes: Asics Gel Noosa FF 2 Pink (Apr

Solo slow cool down jog. Happy camper after posting a half decent time this morning. Sorted to get to the O race tomorrow too for some more middle distance nav practice, need as much practice as I can get!

Friday Apr 12, 2019 #

1 PM

Running (Road) 53:53 intensity: (25 @0) + (40:55 @1) + (12:33 @2) 10.67 km (5:03 / km) +47m 4:57 / km
ahr:130 max:148 rhr:59 slept:8.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Physio’clock. Over to DC Fitness Physio for some recovery/maintenance work. Nice run along the banks of the canal. Tired this "morning", unsurprisingly.
3 PM

Running (Road) 53:42 intensity: (57 @0) + (37:12 @1) + (15:33 @2) 10.36 km (5:11 / km) +55m 5:03 / km
ahr:131 max:143 shoes: Asics Gel Noosa FF 2 Pink (Apr

Home mostly the same route along the canal. Some quirky characters out and about. Got a good rub down to hopefully shift the last few days in the lead up to the 4 races next weekend at JK 2019

Thursday Apr 11, 2019 #

8 AM

Running (Grass) 16:22 intensity: (2:33 @0) + (13:49 @1) 2.02 km (8:06 / km)
ahr:117 max:132 rhr:58 slept:8.33 shoes: Asics Gel Noosa FF 2 Pink (Apr

Small warm up area so not to break the embargo. Got some video footage of the mass start (*will add later this evening*). Saw everyone go to the same first control......this lead to me going to the wrong first control since it seems most of them did too....
9 AM

Orienteering ◪ race 33:21 intensity: (7:10 @2) + (16:11 @4) + (10:00 @5) 6.0 km (5:34 / km) +8m 5:31 / km
spiked:41/42c shoes: Asics Gel Noosa FF 2 Pink (Apr

Mixed nations relay. I was with Davy and Marin. Marin took first leg but had to pack it in due to injury so we were DNF’d.

The concept was good! Runner 1 (R1) ran Leg 1 and then passed the map to runner 2 (R2) and took the leg 2 map. So R1 (map 2) and R1 (map 1) started together. Then R1 passes map 2 to R2 who passes map 1 to R3 and R1 takes map 3. Etc until all the legs have been passed through the team and all the runners have run each leg in order.

I messed up #1 in a big way after losing focus when we were DQ’d so early and not thinking first leg runners wouldve gone to the wrong control. I just ran with no plan, I wasn’t the only one. Hopefully that’s my brain malfunction out of the way before next weekend. Took a few sub-optimal routechoices including to #5 on course 3 aswell, shouldve gone straighter to avoid the green. Lonely out there not being involved in the racing and not seeing many others.

Leg 1
Leg 2
Leg 3
10 AM

Running (Grass) 5:15 intensity: (5 @0) + (5:05 @1) + (5 @2) 0.65 km (8:04 / km)
ahr:129 max:135 shoes: Asics Gel Noosa FF 2 Pink (Apr

Token cool down before heading for grub and the "closing ceremony". Stored the bags in the airport storage and went into Amsterdam for a few hours with Colm to pass time before the flight home. Got some pizza and saw a cool clock in the Nemo Museum!

Wednesday Apr 10, 2019 #

9 AM

Running (Trails) warm up/down 16:53 intensity: (31 @0) + (13:12 @1) + (3:10 @2) 2.54 km (6:38 / km)
ahr:127 max:145 rhr:59 slept:7.2 shoes: Icebug Spirit6 W OLX

5th last starter this morning. They decided to do a reverse start for today with seedings. Hope I don't get caught and that I can do some catching! Terrain looks a bit different to yesterday.
10 AM

Orienteering ◪ race 39:41 intensity: (26 @0) + (6:00 @1) + (42 @2) + (1:49 @3) + (28:58 @4) + (1:46 @5) 7.62 km (5:12 / km) +25m 5:07 / km
ahr:162 max:183 spiked:19/21c shoes: Icebug Spirit6 W OLX

Better day today but a lower placing. Much cleaner but maybe used the tracks too much and didnt back myself to go straight. Only time lost to 5 and 6, maybe 50-60sec in total. Caught a French guy at 10 who stuck on my back to 16/17 and then I got away. Had a 2:53 lead over 6th place from yesterday, he had a stormer and gained back 2:42 of those... just about held on! Colm had another solid race to cement 3rd and ensure he got to put on the podium pants to get his bronze medal. Hopefully his 3rd and my 5th might help get more teams to these and World Military Games in the future!

Middle Distance +

Running (Trails) warm up/down 13:55 intensity: (12 @0) + (13:04 @1) + (39 @2) 2.29 km (6:05 / km)
ahr:130 max:141 shoes: Icebug Spirit6 W OLX

Shuffle with Colm and then back to catch the bus to the barracks.
3 PM

Running (Road) 26:52 intensity: (11 @0) + (18:03 @1) + (8:38 @2) 5.29 km (5:05 / km)
ahr:133 max:142 shoes: Asics Gel Noosa FF 2 Pink (Apr

4 recovery laps of the barracks. Then dinner and presentation evening with all the other nations. Got our teams for the Sprint Relay tomorrow morning. I’m with Davy (Netherlands) and Marin (Slovenia) for what promises to be a morning of chaos, a sprint relay with a twist!

Nice win by Spurs, was able to watch it on the wifi in the rooms.

Tuesday Apr 9, 2019 #

9 AM

Running (Trails) 15:12 intensity: (1:30 @0) + (13:12 @1) + (30 @2) 2.26 km (6:43 / km)
ahr:125 max:142 rhr:54 slept:8.0 shoes: Icebug Spirit6 W OLX

Loops around the firing range before the start today. Bit chilly out and about.
10 AM

Orienteering ◪ race 49:18 intensity: (20 @0) + (23 @1) + (5:06 @2) + (9:48 @3) + (33:20 @4) + (21 @5) 7.7 km (6:24 / km) +70m 6:08 / km
ahr:164 max:181 spiked:14/20c rhr:54 slept:8.5 shoes: Icebug Spirit6 W OLX

Mixed day. Some good parts, some not so good parts. Defence Forces Ireland ended up with 2 in the Top5 (Colm 3rd, Me 5th)

Errors in the early #2 where I had a crisis of confidence (~25sec), #3 ~45sec, #5 ~90sec since I just didn’t climb enough, #6 came out west of the control and then slow through the broken ground to find the right pit (2 on the map, loads on the ground!), #18 ~2mins in a major brain meltdown where I had to bail and come back in again.

Speed in terrain was good, ran 900m more than Colm though, that’s the time gap between us and some! Accuracy left me down.

Middle Distance

Running (Trails) 11:41 intensity: (8:33 @1) + (3:08 @2) 1.66 km (7:02 / km)
ahr:132 max:143 shoes: Icebug Spirit6 W OLX

Cool down jog with ColmH waiting for the Colonel to finish!
7 PM

Running (Road) 26:22 intensity: (15 @0) + (1:56 @1) + (24:11 @2) 5.12 km (5:09 / km)
ahr:138 max:146 shoes: Asics Gel Noosa FF 2 Pink (Apr

Recovery run around the barracks. Took a mid afternoon snooze too.

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