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Training Log: ColmM

In the last 7 days:

activity # timemileskm+mload
  Running9 10:38:55 74.7(8:33) 120.22(5:19) 10391427.8
  Total9 10:38:55 74.7(8:33) 120.22(5:19) 10391427.8
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Friday Feb 26 #

3 PM

Running 1:08:29 intensity: (7:00 @1) + (29:29 @2) + (4:00 @3) + (28:00 @5) 15.19 km (4:31 / km)
ahr:135 max:170 shoes: Asics Gel Nimbus 21

4x 4min [1min float], 6x 2min [1min jog] at the reservoir.

Good session really. Less windy today, so nicer conditions and running a bit better. The 4 minuters felt good but the floats must have started to bite a bit cos the pace did slow up as the reps went on. Took 2mins jog to recover before the 2min reps, and tried to get them moving quicker. Worked pretty well. I wanted to get a decent recovery between reps so instead of just jogging between as usual, I made sure to walk at least the first 10sec post-rep to let the legs recover a bit.
Pretty happy with that, quads heavy throughout but moving reasonably well. Calves have gotten used to the harder surfaces too because I didn’t notice them at all.

Thursday Feb 25 #

12 PM

Running 26:59 [2] 5.15 km (5:14 / km) +67m 4:55 / km
ahr:118 max:134 shoes: Asics Gel Nimbus 22

Easy short morning loop listening to N.W.A.
4 PM

Running 1:39:40 [2] 18.54 km (5:22 / km) +67m 5:17 / km
ahr:118 max:166 shoes: Asics Gel Nimbus 21

Easy out to uni parks and then out the back through Brookes and South parks with Euan & Toby. A little more than planned, but pretty easy. Lovely afternoon for it.

Wednesday Feb 24 #

5 PM

Running 1:21:18 intensity: (58:18 @2) + (23:00 @5) 15.03 km (5:25 / km) +392m 4:47 / km
ahr:159 max:187 shoes: Asics Gel Nimbus 21

Hill reps - 4 x cyclist dismounts in ~3'30, and then 8x1min.

Feeling pretty rubbish on the cyclist dismounts and times slow again, but moving well enough again on the 1 minuters which always seem to suit me a bit better. Good session to get done anyway.
I've had quite a few rough sessions the last couple weeks and the head has been pretty fried a lot of the time being cooped up inside. Think I might see this week through and then take an easy week next week to give the body a bit of a rest. Back to school the week after that too which is something to look forward to.

Tuesday Feb 23 #

12 PM

Running 36:51 [2] 7.03 km (5:15 / km) +87m 4:56 / km
ahr:116 max:169 shoes: Asics Gel Nimbus 21

Easy morning loop with J&L, left them after Matthew Arnold for the full loop. Legs feeling good.
7 PM

Running 58:38 [2] 10.53 km (5:34 / km) +91m 5:20 / km
ahr:117 max:176 shoes: Asics Gel Nimbus 21

Went for a rogue reverse farm loop because it was clear skies and I thought I might get nicer views between the stars and the downhill run to the city, but in the end it wasn't much better. Legs a little more stale this evening.

Monday Feb 22 #

12 PM

Running 1:02:08 [2] 12.24 km (5:04 / km) +25m 5:01 / km
ahr:119 max:146 shoes: Asics Gel Nimbus 21

Easy out to Uni parks via Euan's and Toby's for a short 3-man run!! Nice day out but much quieter than uni parks was last week.
5 PM

Running 59:49 [2] 11.43 km (5:14 / km) +25m 5:11 / km
ahr:129 max:184 shoes: Asics Gel Nimbus 21

Easy wytham-canal loop with James, Lucy & Euan. nice evening for it.

Sunday Feb 21 #

10 AM

Running 2:25:03 [2] 25.07 km (5:47 / km) +285m 5:28 / km
ahr:123 max:158 shoes: inov8 Roclite 280

Sunday long run with J&L, not at my most energetic after some weekend warrior work, but here we are. Went out to Bagley via the golf course and did a little extra loop in Bagley which worked reasonably well. I left the guys at Beacon junction to do a bit more. This was a struggle towards the end and I was very much wanting to be done, but we got there in the end.
Legs feeling very tired now afterwards. Will likely push the next session back to Wednesday.

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Training Targets

Jan 1 – Dec 31 (365d)
Total [1-5]550:00:006000km100000m↑
actual:95:12:5317%1085.7km18%9495m↑9%
projected:609:42:30110%6952km115%60801m↑60%

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  • Mar 15, 2041 [1,045w, 6d]: Since the 15th of March 2011?
  • Jun 17, 2050 [1,528w, 6d]: Y - wmoc 2050 M55 apparently, a lot of competition though. ;)
  • Jan 24, 2240 [11,421w, 6d]: ColmM's kick ass training hours

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