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Training Log Archive: Joshosh

In the 7 days ending May 15, 2019:

activity # timemileskm+m
  Running (Road)16 9:28:10 69.5(8:11) 111.85(5:05) 798
  Running (Trails)1 1:55:51 14.4(8:03) 23.18(5:00) 149
  Orienteering ◪1 23:18 3.85(6:03) 6.2(3:45) 3718 /18c100%
  Total17 11:47:19 87.76(8:04) 141.23(5:00) 98418 /18c100%
  [1-5]17 11:38:41
averages - sleep:8.8 rhr:55

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ThFrSaSuMoTuWe

Wednesday May 15, 2019 #

8 AM

Running (Road) 30:20 intensity: (7 @0) + (17:30 @1) + (12:43 @2) 5.49 km (5:32 / km) +41m 5:20 / km
ahr:131 max:141 rhr:56 slept:8.25 shoes: Asics Gel Noosa FF 2 Pink (Apr

Uneventful as per usual
12 PM

Running (Road) 53:13 intensity: (35 @0) + (24:43 @1) + (27:55 @2) 10.19 km (5:13 / km) +73m 5:02 / km
ahr:132 max:146 shoes: Asics Gel Noosa FF 2 Pink (Apr

Chilled lap in the park with Donal. Bit of a chat about the 5*5km relay next week and how we think the teams should be set up.
6 PM

Running (Road) 26:26 intensity: (15 @0) + (15:10 @1) + (11:01 @2) 5.03 km (5:16 / km) +38m 5:04 / km
ahr:132 max:143 shoes: Asics Gel Noosa FF 2 Pink (Apr

Getting some flexi on the clock.

Tuesday May 14, 2019 #

Event: CNOC Summer Evening Series (Urban), Naas
 
8 AM

Running (Road) 31:06 intensity: (1:08 @0) + (25:30 @1) + (4:28 @2) 5.62 km (5:32 / km) +39m 5:21 / km
ahr:126 max:139 rhr:54 slept:9.3 shoes: Asics Gel Noosa FF 2 Pink (Apr

Via a food pick up stop. Breakfast Table Quiz this week on 4fm has the prize of flights with Finnair to Helsinki, a hotel and a day trip to Estonia.......tempting :D
6 PM

Running (Road) warm up/down 8:14 intensity: (1:00 @0) + (3:54 @1) + (3:20 @2) 1.28 km (6:25 / km)
ahr:127 max:144 shoes: Asics Gel Noosa FF 2 Pink (Apr

Slow and short shuffle around the hospital waiting for the queue to die down a bit at the start.

Ruairi did his best to get in my head at the start :D
7 PM

Orienteering ◪ race 23:18 intensity: (59 @1) + (2:28 @2) + (3:16 @3) + (56 @4) + (15:39 @5) 6.2 km (3:45 / km) +37m 3:39 / km
ahr:169 max:187 spiked:18/18c shoes: Asics Gel Noosa FF 2 Pink (Apr

CNOC Summer Series #1 - Lakelands, Naas - 1st (23:18)

First summer series race of the year and it was a sprint. Clean race and pretty decent footspeed, 4sec per km faster than this time last year. Mostly good routes and good execution. Missed the optimum to #15, neither gap was very obvious (discussions afterwards). Messed up the Superman by not hopping the wall at the end and getting caught in some traffic. Was nervous about walls for the whole run after last years rib injury....I think Killian would’ve schooled me on the sprint anyway!!

Routegadget
(Routegadget map file is different to the race map around #8 and #15)

Running (Road) warm up/down 8:56 intensity: (8 @0) + (43 @1) + (7:57 @2) + (8 @3) 1.6 km (5:35 / km) +7m 5:28 / km
ahr:138 max:149 shoes: Asics Gel Noosa FF 2 Pink (Apr

Much like the warm up this was kept short too, so not to impact too much on the Donaghy clan plans!

Long - Splits

Monday May 13, 2019 #

8 AM

Running (Road) 29:29 intensity: (5 @0) + (17:39 @1) + (11:45 @2) 5.5 km (5:22 / km) +40m 5:11 / km
ahr:130 max:144 rhr:55 slept:8.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

Didnt exactly bound out of bed this morning.....
12 PM

Running (Road) 51:11 intensity: (41 @0) + (25:59 @1) + (24:31 @2) 10.21 km (5:01 / km) +74m 4:50 / km
ahr:132 max:145 shoes: Asics Gel Noosa FF 2 Pink (Apr

Donal is back from his wedding/honeymoon so we went out for a lap in the sun. Really nice out in the park and good to have company!

Next week we are running for the OSi in a 5*5km relay challenge in the Phoenix Park with other work colleagues.
5 PM

Running (Road) 21:30 intensity: (19 @0) + (13:49 @1) + (6:29 @2) + (53 @3) 4.3 km (5:00 / km) +9m 4:57 / km
ahr:133 max:152 shoes: Asics Gel Noosa FF 2 Pink (Apr

From remote sensing and photogrammetry to database management and structure. OSi -> McKee Barracks
7 PM

Running (Road) 39:38 intensity: (3 @0) + (29:20 @1) + (10:15 @2) 7.84 km (5:03 / km) +56m 4:53 / km
ahr:130 max:142 shoes: Asics Gel Noosa FF 2 Pink (Apr

Back through the park in the evening sunshine. Lots of people out running, walking, cycling and playing! Bumped into Thomas and Celine again out doing miles.

Sunday May 12, 2019 #

10 AM

Running (Trails) 1:55:51 intensity: (1:00 @0) + (11:35 @1) + (1:24:31 @2) + (18:06 @3) + (39 @4) 23.18 km (5:00 / km) +149m 4:51 / km
ahr:143 max:171 rhr:55 slept:8.75 shoes: Asics Gel Noosa FF 2 Pink (Apr

Took the Donore LTADS gang on a bit of a tour on the trails in the park. Ended up passing a group of people celebrating the victory day for Russia, I think anyway, with all the flags of former Soviet nations and the Soviet flag flying

7th fastest parkrun yesterday too which is nice!

Saturday May 11, 2019 #

8 AM

Running (Road) warm up/down 21:08 intensity: (1:11 @0) + (16:09 @1) + (3:48 @2) 3.48 km (6:04 / km) +18m 5:55 / km
ahr:126 max:146 rhr:55 slept:10.3 shoes: Asics Gel Noosa FF 2 Pink (Apr

Getting some parkrun Volunteering notched up! Usual bit of course marking!
9 AM

Running (Road) 16:57 intensity: (20 @0) + (33 @1) + (8 @2) + (37 @3) + (8:03 @4) + (7:16 @5) 5.0 km (3:23 / km) +48m 3:14 / km
ahr:172 max:188 shoes: Asics Gel Noosa FF 2 Pink (Apr

Nice to see lots of green ribbons on the startline this morning.

Started at a solid pace for the first km and then got a bit of a gap. Another sub 17 clocking though (with a sprint at the end!). Another poor measure of distance from the Garmin though.....

6th sub 17 parkrun this year.

Great that Waterstown parkrun are working with SeeChangeIRL this month to help raise awareness and break the stigma of mental health issues.

Running (Road) warm up/down 30:37 intensity: (12 @0) + (7:54 @1) + (20:39 @2) + (1:52 @3) 5.53 km (5:32 / km) +66m 5:14 / km
ahr:139 max:159 shoes: Asics Gel Noosa FF 2 Pink (Apr

Jog-jog-jog. Loop with Michael and Darren and then away off up home to chill for the afternoon.

Friday May 10, 2019 #

8 AM

Running (Road) 29:23 intensity: (9 @0) + (20:17 @1) + (8:57 @2) 5.48 km (5:22 / km) +41m 5:10 / km
ahr:129 max:141 rhr:58 slept:8.5 shoes: Asics Gel Noosa FF 2 Pink (Apr

That friday feeling!

Sorted for the WOC 2019 camp on the June Bank Holiday weekend and almost organised for a weekend in Denmark too.
4 PM

Running (Road) 26:09 intensity: (9 @0) + (8:58 @1) + (16:46 @2) + (16 @3) 5.06 km (5:10 / km) +63m 4:52 / km
ahr:136 max:150 shoes: Asics Gel Noosa FF 2 Pink (Apr

Wasn’t able to hold on until 5 so just headed for home. Challenge Cup Final tonight.

Nice to see big junior teams picked for EYOC and JWOC this year! Some experienced heads and some newer/new juniors! It’s a long time since Soria 2010!

Thursday May 9, 2019 #

8 AM

Running (Road) 30:03 intensity: (32 @0) + (26:27 @1) + (3:04 @2) 5.5 km (5:28 / km) +39m 5:17 / km
ahr:124 max:140 rhr:53 slept:7.9 shoes: Asics Gel Noosa FF 2 Pink (Apr

What a crazy match that was last night......I think I am only just after calming down

Hopefully get the IOC Quickroutes sorted out this evening......didnt have time last night :D
6 PM

Running (Road) long 1:53:50 intensity: (44 @0) + (26:06 @1) + (41:17 @2) + (45:43 @3) 24.74 km (4:36 / km) +146m 4:28 / km
ahr:142 max:163 shoes: Asics Gel Noosa FF 2 Pink (Apr

Thursday evening in the park. Group were there tonight but the young lads all dropped off the pace after about 3km and I spent the rest of it all alone. They were running with a speaker listening to dance music....return of the Mack is much better left as it is!! Hard to beat a beautiful evening in the park!

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