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Training Log Archive: Joshosh

In the 7 days ending Apr 23, 2019:

activity # timemileskm+m
  Running (Grass)9 3:41:08 21.64(10:13) 34.82(6:21) 138
  Orienteering ◪4 3:38:04 24.24(9:00) 39.01(5:35) 703122c
  Running (Road)4 2:06:54 13.72(9:15) 22.08(5:45) 1548c
  Running (Trails)3 1:49:25 9.78(11:11) 15.74(6:57) 52
  Total19 11:15:31 69.38(9:44) 111.65(6:03) 1046130c
  [1-5]19 11:07:21
averages - sleep:8.3 rhr:56

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WeThFrSaSuMoTu

Tuesday Apr 23, 2019 #

7 AM

Running (Road) 43:33 intensity: (21 @0) + (35:30 @1) + (7:42 @2) 7.81 km (5:34 / km) +65m 5:21 / km
ahr:130 max:148 rhr:58 slept:6.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Home late last night. Flight landed in Dublin Airport at about 19:15 so at the bus stop before 19:30, waiting for about an hour for a bus to come. Good news was that my bike was still exactly where I left it......and I was as surprised by that as anyone! Restless night knowing I had to be up early this morning to run across to Blanchardstown to get a root canal done....fun fun fun!

I'll log about the races when I do my quickroutes and I can do some analysis on performances. Hopefully will be able to post links to splits and results at some stage when that mess gets sorted out.........Overall happy without being ecstatic.
6 PM

Running (Grass) 1:42:12 intensity: (1:55 @0) + (1:34:24 @1) + (5:53 @2) 18.84 km (5:25 / km) +90m 5:18 / km
ahr:127 max:140 shoes: Asics Gel Noosa FF 2 Pink (Apr

Nice recovery run on the grass around the Polo Grounds while the gang did a workout. Some laps with Steve and then others with Frank. Nice and easy to try and loosen out after the weekend. Tooth feels tender but not sore which is good. Plan is to have some mushy foods tonight anyway.

Got a nice delivery from Hüma Gel to test out as a starting point. A nice mix of flavours including strawberry, mango, lemonade, berries & pomegranate and blackberry banana. Havent tried them yet but they use simple natural ingredients which is always a plus!

Monday Apr 22, 2019 #

9 AM

Running (Grass) warm up/down 16:04 intensity: (1:09 @0) + (14:55 @1) 2.03 km (7:56 / km) +17m 7:37 / km
ahr:118 max:132 rhr:56 slept:8.5 shoes: Icebug Spirit6 W OLX

Short and slow warm up around the arena. Body is a bit sore from the last 3 days, lets see how things hold up for the first leg of the relay with team OSH-BGOSH
10 AM

Orienteering ◪ 33:52 intensity: (21 @0) + (2:27 @1) + (37 @2) + (4:01 @3) + (24:57 @4) + (1:29 @5) 6.68 km (5:04 / km) +135m 4:36 / km
ahr:164 max:185 25c shoes: Icebug Spirit6 W OLX

JK Trophy 2019 Results
11 AM

Running (Grass) warm up/down 14:02 intensity: (25 @0) + (12:38 @1) + (59 @2) 1.75 km (8:01 / km) +2m 7:58 / km
ahr:124 max:148 shoes: Icebug Spirit6 W OLX

Managed to be even slower than the warm up :D With Zac while we waited for Dad to finish second leg.

Still some technique issues to iron out across all days but the body held up well and I was still able to push it pretty hard today, that’s a good sign. Solid without being spectacular. 2 weeks now until National Champs!

Sunday Apr 21, 2019 #

11 AM

Running (Grass) warm up/down 10:26 intensity: (33 @0) + (9:53 @1) 1.43 km (7:17 / km) +9m 7:04 / km
ahr:119 max:130 rhr:56 slept:8.1 shoes: Icebug Spirit6 W OLX

Trying to loosen out my knee a bit before the get-go. Tightened up a good bit after the bang yesterday. It's gonna be a warm one out there today!
12 PM

Orienteering ◪ race 2:03:59 intensity: (5 @0) + (1:00 @1) + (4:56 @2) + (1:25:24 @3) + (32:34 @4) 21.09 km (5:53 / km) +457m 5:18 / km
ahr:159 max:174 41c shoes: Icebug Spirit6 W OLX

JK Long Distance 2019
1 PM

Running (Grass) warm up/down 16:39 intensity: (6 @0) + (14:53 @1) + (32 @2) + (31 @3) + (37 @4) 1.54 km (10:48 / km) +11m 10:26 / km
ahr:124 max:167 shoes: Icebug Spirit6 W OLX

Attempt at a cool down with Dad. Got fluids on board and then we shuffled and I got sugars in too. First Solero of the year!
6 PM

Running (Trails) 51:22 intensity: (53 @0) + (50:29 @1) 7.17 km (7:10 / km) +33m 7:00 / km
ahr:121 max:133 shoes: Asics Gel Noosa FF 2 Pink (Apr

Camp-Paddy shake out run. 2 loops with Zac and Rob and then 2 loops with Zac and Dad. Hopefully this helps the recovery......

Got the result from Shane’s Wicklow Round....Smashed it and lowered the CR.

Saturday Apr 20, 2019 #

11 AM

Running (Grass) warm up/down 18:13 intensity: (5 @0) + (12:14 @1) + (5:54 @2) 3.12 km (5:51 / km)
ahr:131 max:141 rhr:54 slept:9.1 shoes: Icebug Spirit6 W OLX

Good warm up this morning in the field and around the grassy area near to pre-start.
12 PM

Orienteering ◪ race 43:42 intensity: (13 @0) + (38 @1) + (9 @2) + (2:33 @3) + (33:04 @4) + (7:05 @5) 7.43 km (5:53 / km) +105m 5:30 / km
ahr:172 max:188 25c shoes: Icebug Spirit6 W OLX

JK 2019 WRE Middle Distance
1 PM

Running (Grass) warm up/down 16:12 intensity: (3:02 @1) + (13:10 @2) 2.29 km (7:05 / km) +2m 7:03 / km
ahr:136 max:143 shoes: Icebug Spirit6 W OLX

2 laps of the arena field after the race. 1 with Zac.

5 PM

Running (Trails) 34:26 intensity: (22 @0) + (32:49 @1) + (1:15 @2) 5.02 km (6:51 / km) +5m 6:49 / km
ahr:127 max:137 shoes: Asics Gel Noosa FF 2 Pink (Apr

Did 1 big loop with Ruairi, Rob and Zac. 1 small loop with Rob and Zac and then another small loop in reverse with Dad.

Bad day for Spurs and Munster.......

Start times finally announced for tomorrow, at ~11pm, pity as a mass start would’ve been awesome!

Friday Apr 19, 2019 #

Event: JK 2019
 
1 PM

Running (Road) warm up/down 27:49 intensity: (41 @0) + (18:00 @1) + (9:08 @2) 4.06 km (6:51 / km) +1m 6:51 / km
ahr:130 max:148 8c rhr:54 slept:9.1 shoes: Asics Gel Noosa FF 2 Pink (Apr

Tight legs today for some reason. Nice gentle long warm up and spent some time on the model map too. Mainly to see what the different shades of green for the hedges looked like and those spiral emergency staircases too.
2 PM

Orienteering ◪ race 16:31 intensity: (16 @0) + (25 @1) + (5 @2) + (36 @3) + (2:49 @4) + (12:20 @5) 3.81 km (4:20 / km) +6m 4:18 / km
ahr:178 max:193 31c shoes: Asics Gel Noosa FF 2 Pink (Apr

JK 2019 WRE Sprint

Running (Grass) warm up/down 17:37 intensity: (29 @1) + (16:07 @2) + (1:01 @3) 2.38 km (7:25 / km) +7m 7:18 / km
ahr:142 max:154 shoes: Asics Gel Noosa FF 2 Pink (Apr

From the arena around the polo fields with dad and Zac in the sunshine.
3 PM

Running (Grass) warm up/down 9:43 intensity: (3:17 @1) + (6:26 @2) 1.45 km (6:41 / km) +1m 6:39 / km
ahr:134 max:144 shoes: Asics Gel Noosa FF 2 Pink (Apr

A second cool down with Zac trying to find his Emit tag which he dropped during our first cool down.
6 PM

Running (Trails) 23:37 intensity: (16 @0) + (12:40 @1) + (10:40 @2) + (1 @3) 3.55 km (6:40 / km) +13m 6:32 / km
ahr:133 max:142 shoes: Asics Gel Noosa FF 2 Pink (Apr

Slow and gentle recovery run with Zac around the lake. 1 big lap and 1 small. Might try to do this most evenings to loosen out after the days.......and bank some junk miles!

Thursday Apr 18, 2019 #

Note
rhr:55 slept:8.25 (rest day)

Cycled in to work with my kit for the weekend. Still not recovered from the Spurs match
C • Recovered 2

Wednesday Apr 17, 2019 #

8 AM

Running (Road) 28:58 intensity: (8 @0) + (24:44 @1) + (4:06 @2) 5.17 km (5:36 / km) +42m 5:23 / km
ahr:128 max:142 rhr:57 slept:8.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Sleepy shuffle in. Seem to be constantly tired
5 PM

Running (Road) 26:34 intensity: (21 @0) + (16:45 @1) + (9:28 @2) 5.04 km (5:16 / km) +46m 5:02 / km
ahr:130 max:146 shoes: Asics Gel Noosa FF 2 Pink (Apr

Home for some packing and the Champions League 1/4's

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