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Training Log Archive: ColmM

In the 7 days ending Nov 13, 2016:

activity	#	time	miles		km		+m	load
Running	7	8:01:19	62.33	(7:43)	100.31	(4:48)	1295	1120.1
Strength and Conditioning	2	1:45:00						255.0
Total	8	9:46:19	62.33		100.31		1295	1375.1

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Sunday Nov 13, 2016 #

Note

Solid enough few weeks training. Consistent at least.
Probably have a slightly easier week this week, we'll see.

Then decision time, will have to decide whether to try up mileage or not. Right now feels like it would be doable because I'm doing the minimum some days when I could get more easily, and I've been doing it with very few doubles.
But most likely the decision will come down to uni work and time.

C • Volume 2

11 PM

Running 1:08:41 [2] 13.56 km (5:04 / km) +150m 4:48 / km

Well late.
Took it handy.

Saturday Nov 12, 2016 #

12 PM

Running 34:21 [2] 6.61 km (5:12 / km) +160m 4:38 / km

easy to KB, and then up the start of the braids course to spectate some of the 5k.

Running 35:56 [5] 9.3 km (3:52 / km) +200m 3:29 / km

Braids "10k" cross country.
Much more of a trail race than x-c I would guess, all on trails for starters, but also a rather large hill.
Started fine, but feeling a bit low on energy up the hill. Got a wee bit caught up on the single track, but nothing too serious.
Absolutely died on the hill on the 2nd lap, crawled up, and had nothing left, but regained momentum on the descent and started moving better then on the way home to claim back a few places.
Pretty brutal race, enjoyed it enough, but tough as.
An alright result, not great, but not a big deal, preparation wasn't exactly ideal. Will hope to perform a little better next week.

Running 25:17 [1] 4.24 km (5:58 / km) +75m 5:29 / km

Crawling around some fairways and the back home from KB.

Friday Nov 11, 2016 #

8 PM

Running 1:09:36 [2] 14.19 km (4:54 / km) +285m 4:27 / km

Solo night lap of braids. A bit muddy out, and quite wet tonight.
Moving nifty enough to get back & on the session.
Legs feeling pretty good.

Thursday Nov 10, 2016 #

6 AM

Running 9:04 [2] 2.2 km (4:07 / km)

Strength and Conditioning 1:00:00 [2]

EUOC gym

Running 23:40 [2] 4.52 km (5:14 / km) +25m 5:06 / km

Couldn't peer-pressure Dan into a lap or two of the meadows unfortunately

11 PM

Note

Intended on getting out for more of course, but coursework is catching up, and I've gotten home from uni very late.
Back to old habits.

Wednesday Nov 9, 2016 #

7 PM

Running 48:38 [2] 10.34 km (4:42 / km) +150m 4:23 / km

Busy souping up the car all day, so no long run.
Got out for something, but a bit rushed, so not a lot.
incl. 1 medium effort on the steps of doom, and 5 x 100m strides

Tuesday Nov 8, 2016 #

12 PM

Strength and Conditioning 45:00 [3]

500m row, walkouts, stretching wu
4 * (5 x back squats) @ 20, 40, 50, 50kg
3 * (8 x deadlifts) @ 40, 50, 60kg
4 * (8 x split squats) @ 8, 12, 12, 16kg
3 * (5 x pull ups, into 1min plank)
4 * 3 dips

5 PM

Running 24:26 [2] 4.53 km (5:24 / km)

Running 35:02 8.89 km (3:56 / km) +75m 3:47 / km

EUOC threshold fartlek 4, 5, 6, 6, 5, 4 (1)
Feeling pretty good tonight really, still way off the front group.
In a wee group with Andy, Tessa, & Aymeric

Running 30:07 5.51 km (5:28 / km) +75m 5:07 / km

Mostly home with Dan, then got dragged round an extra little loop with Peter, and Will.

Monday Nov 7, 2016 #

7 PM

Running 1:16:31 [2] 16.43 km (4:39 / km) +100m 4:31 / km

Easy meadows, various sections with Alex, Dan, Will and 25 solo at the end.
Legs feeling mucho better.

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