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Training Log Archive: Joshosh

In the 7 days ending May 3, 2019:

activity # timemileskm+m
  Running (Road)10 5:28:39 38.53(8:32) 62.01(5:18) 461
  Running (Grass)1 1:31:37 11.29(8:07) 18.17(5:03) 95
  Running (Trails)3 1:14:49 8.02(9:20) 12.91(5:48) 123
  Orienteering ◪1 11:55 1.57(7:36) 2.53(4:43) 1418c
  Total14 8:27:00 59.41(8:32) 95.62(5:18) 69218c
  [1-5]14 8:21:25
averages - sleep:8.3 rhr:55

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SaSuMoTuWeThFr

Friday May 3, 2019 #

Event: Irish Orienteering Championships
 
6 PM

Running (Road) warm up/down 22:31 intensity: (24 @0) + (8:30 @1) + (13:06 @2) + (31 @3) 3.57 km (6:18 / km) +23m 6:06 / km
ahr:135 max:152 rhr:57 slept:9.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Let’s see what happens.

Body feels pretty good. Not going to be a typical sprint race. Fingers crossed!

Orienteering ◪ race 11:55 intensity: (2:55 @4) + (9:00 @5) 2.53 km (4:43 / km) +14m 4:36 / km
ahr:128 max:145 18c shoes: Icebug Acceleritas 5 RB9X

Irish Orienteering Championships 2019 - Sprint - Florence Court Demesne - 5th (+ 0:52)

Not the performance I was hoping for on a day that I needed it.

Not sure of my route to #1 (+5sec), too far around to #3 (+10sec), hesitated to #4 (+ 10sec) in the gardens, to #14 I was happy with my route but obviously executed it really poorly (+15sec), not sure what I was thinking to #15 (+3-5sec) and similar stupidity to #17 (+5sec). So straight away there thats about 45-50sec of mistakes, errors and other general muppetry......52sec behind the winner....

Really disappointing to not perform and to be so far off the pace. My footspeed should be good enough so clearly its the technical side of the game I failed on today.

Lots of work to be done......
7 PM

Running (Trails) warm up/down 20:26 intensity: (11 @0) + (3:48 @1) + (16:27 @2) 3.52 km (5:49 / km) +22m 5:38 / km
ahr:137 max:148 shoes: Icebug Acceleritas 5 RB9X

An opportunity missed
Disappointing evenings work but nobody died. Cooling down on the trails with Conall and Zach and then joined by Cillin and Colm

Sprint Course 1 - Splits

Thursday May 2, 2019 #

8 AM

Running (Road) 28:55 intensity: (19 @0) + (28:36 @1) 5.01 km (5:46 / km) +37m 5:34 / km
ahr:122 max:134 rhr:61 slept:7.75 shoes: Asics Gel Noosa FF 2 Pink (Apr

Slowly in to work. Shorter route this morning ahead of the weekend. Legs a bit tired after last nights rub down.
4 PM

Running (Road) 27:52 intensity: (1:06 @0) + (25:38 @1) + (1:08 @2) 5.01 km (5:34 / km) +54m 5:17 / km
ahr:124 max:138 shoes: Asics Gel Noosa FF 2 Pink (Apr

Home a bit early to pack to travel to Fermanagh tomorrow. 1/2 in work using flexi in the morning.

Wednesday May 1, 2019 #

9 AM

Running (Road) 28:30 intensity: (24 @0) + (16:45 @1) + (11:21 @2) 5.48 km (5:12 / km) +37m 5:02 / km
ahr:130 max:144 rhr:57 slept:8.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Moved to a new department in work, calls for a new commute route!
6 PM

Running (Road) 1:12:27 intensity: (10 @0) + (35:28 @1) + (19:22 @2) + (17:27 @3) 13.2 km (5:29 / km) +65m 5:21 / km
ahr:138 max:159 shoes: Asics Gel Noosa FF 2 Pink (Apr

Did a loop in the park after work and bumped in to some of the Warriors so tagged in with them for a bit. Gary O'H was out on the bike coaching his group too. Then over to DC Fitness Physio for a check over before the weekend. Only a few knots to be worked out and nothing major. No needles tonight though!
8 PM

Running (Road) 54:05 intensity: (45 @0) + (38:59 @1) + (13:17 @2) + (1:04 @3) 9.92 km (5:27 / km) +48m 5:20 / km
ahr:130 max:155 shoes: Asics Gel Noosa FF 2 Pink (Apr

Back across to home. Different route this evening....not entirely intentionally

Tuesday Apr 30, 2019 #

8 AM

Running (Road) 27:44 intensity: (30 @0) + (21:22 @1) + (5:52 @2) 5.21 km (5:19 / km) +38m 5:08 / km
ahr:126 max:140 rhr:53 slept:10.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Back to the usual. Good long sleep last night, conked out early and only woke a few times.
6 PM

Running (Grass) intervals 1:31:37 intensity: (54 @0) + (31:32 @1) + (51:53 @2) + (6:26 @3) + (52 @4) 18.17 km (5:03 / km) +95m 4:55 / km
ahr:136 max:168 shoes: Asics Gel Noosa FF 2 Pink (Apr

Pre-IOC 2019 Sharpening Session

Short taper session on the Polo Grounds tonight. 8*300m with a 200m recovery. Taking it nice and handy and just striding out.

50, 53, 51, 51, 51, 51, 50, 51
Settled after the first 2 reps and was consistent for the last 6.

Let’s see what the weekend holds I guess.

Monday Apr 29, 2019 #

11 AM

Running (Road) 23:59 intensity: (18 @0) + (2:33 @1) + (21:08 @2) 4.51 km (5:19 / km) +57m 5:00 / km
ahr:138 max:146 rhr:51 slept:6.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Up at 03:50 irish time to get to Vantaa. Finnair back to dublin, bus into town and then a short run from the train station up to the office. Hefty bag today.
5 PM

Running (Road) 25:43 intensity: (20 @0) + (19:07 @1) + (6:16 @2) 5.09 km (5:03 / km) +39m 4:52 / km
ahr:129 max:144 shoes: Asics Gel Noosa FF 2 Pink (Apr

Home early today with the plan of getting to be bed early after some dinner and try and catch up on the lack of the sleep on Saturday and Sunday nights.

Sunday Apr 28, 2019 #

Note
rhr:55 slept:7.5 (rest day)

Stayed up late watching 10Mila with Riina and then spent most of the day panicking about the SAS pilot strike........and going to an icecream/chocolate fair thing in Ruoholahti.

Looks like I'm flying with Finnair tomorrow instead.....

Saturday Apr 27, 2019 #

8 AM

Running (Trails) 21:31 intensity: (12 @0) + (13:09 @1) + (8:10 @2) 3.66 km (5:53 / km) +47m 5:32 / km
ahr:133 max:147 rhr:54 slept:9.0 shoes: Asics Gel Noosa FF 2 Pink (Apr

Didnt set an alarm and decided if I woke I would do parkrun, if not I'd go for a run later. Woke up a bit before 8am so headed down through Keskuspuisto to Olympiastadion and then Töölönlahti for parkun. It's very very warm out this morning.
9 AM

Running (Road) race 16:53 intensity: (1:00 @2) + (1:31 @3) + (5:20 @4) + (9:02 @5) 5.0 km (3:23 / km) +62m 3:11 / km
ahr:162 max:189 shoes: Asics Gel Noosa FF 2 Pink (Apr

Tokoinranta parkrun (12 sec CR)

Now I have 2 parkrun course records, both away off foreign......this one in Helsinki and the other in Roscommon!

Nice warm morning.....no ice on the course unlike in December! Wasn’t sure what was in the legs but knew the course record stood at 17:05 and my course PB was 17:30, so a bit of a time difference but hoping to lower that course PB. Bit behind record pace for the first km but got some seconds in the 2nd km and kind of just held on to that gaining some more in the 4th. Those 2 hills are rough, coming early and late in the run, nice and steep up from sealevel over the railway line. Nice to hold on for the course record but I’m sure as the good weather continues I’ll lose it quickly enough! It’s orienteers holding #1 and #2 now!

1st was Irish, 2nd was Finnish, 3rd was Polish and 4th was Norwegian today!
10 AM

Running (Trails) 32:52 intensity: (2 @0) + (3:57 @1) + (26:24 @2) + (2:29 @3) 5.73 km (5:44 / km) +54m 5:29 / km
ahr:141 max:154 shoes: Asics Gel Noosa FF 2 Pink (Apr

Home via Suunistajan Kauppa to buy another box of tape and a map of Laakso for trainings.

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