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Training Log Archive: Joshosh

In the 10 days ending Aug 12, 2018:

activity # timemileskm+m
  Running (Road)4 3:15:46 22.49(8:42) 36.19(5:25) 330
  Orienteering ◪3 1:25:32 10.1(8:28) 16.26(5:16) 65
  Total6 4:41:18 32.59(8:38) 52.45(5:22) 395
  [1-5]6 4:37:45

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Sunday Aug 12, 2018 #

10 AM

Running (Road) 2:01:52 intensity: (18 @0) + (1:29 @1) + (1:01:44 @2) + (58:14 @3) + (7 @4) 23.14 km (5:16 / km) +194m 5:03 / km
ahr:148 max:164 shoes: Asics Gel Noosa Tri-9 (Black)

Dragged zacosh out of bed this morning for a long run. Along some of the RnR 1/2 route since the roads were closed off. Then in through the park and War Memorial Gardens. Nice morning

Saturday Aug 11, 2018 #

8 AM

Running (Road) 14:03 intensity: (17 @0) + (42 @1) + (6:45 @2) + (6:19 @3) 2.13 km (6:35 / km) +26m 6:12 / km
ahr:145 max:158 shoes: Asics Gel Noosa Tri-9 (Black)

Took the week off and zac came up yesterday evening and met me at work. He had the plan to race the parkrun so I thought it would be rude to just spectate. Although I did volunteer as a marshall at the first corner (assuming I'd make it there first) and also as the barcode scanner (assuming I'd make it there first)
9 AM

Running (Road) tempo 19:02 intensity: (16 @0) + (1:11 @1) + (12:27 @2) + (5:08 @3) 5.0 km (3:48 / km) +51m 3:37 / km
ahr:143 max:157 shoes: Asics Gel Noosa Tri-9 (Black)

Waterstown parkrun with zacosh going 1-2 just like the Ingebrigtsens. We were both alone in the lead after ~900m and then I acted as a pacer for him as far as roughly 4km. Kicked on to keep my record intact. Not a pb for him but not too far off, and on a bumpy course too

Running (Road) 21:35 intensity: (16 @0) + (6:27 @1) + (12:04 @2) + (2:48 @3) 3.33 km (6:29 / km) +46m 6:04 / km
ahr:137 max:159 shoes: Asics Gel Noosa Tri-9 (Black)

Loop back to the house to watch all the sport possible today

Sunday Aug 5, 2018 #

6 AM

Orienteering ◪ 50:26 intensity: (24 @0) + (18:28 @1) + (23:46 @2) + (7:48 @3) 9.1 km (5:33 / km) +41m 5:25 / km
ahr:138 max:155 shoes: Asics Gel Noosa Tri-9 (Black)

No point being all moody. Got the running shoes on and the WOC final course and headed off across the river to run it. Nice fun course and good mix of short and long legs.

Popped into Lithuania for a spin before the Sprint Relay

Saturday Aug 4, 2018 #

Event: WOC 2018 - Latvia
 
7 AM

Running (Road) 19:14 intensity: (56 @0) + (7:25 @1) + (6:24 @2) + (4:29 @3) 2.59 km (7:25 / km) +13m 7:14 / km
ahr:136 max:156

Orienteering ◪ 13:25 intensity: (17 @0) + (40 @1) + (5:47 @2) + (1:02 @3) + (50 @4) + (4:49 @5) 3.66 km (3:40 / km) +6m 3:38 / km
ahr:156 max:190 shoes: Asics Gel Noosa Tri-9 (Black)

Friday Aug 3, 2018 #

1 PM

Orienteering ◪ 21:41 intensity: (49 @0) + (3:41 @1) + (13:04 @2) + (4:07 @3) 3.51 km (6:11 / km) +19m 6:02 / km
ahr:140 max:160 shoes: Asics Gel Noosa Tri-9 (Black)

Riga

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