Training Log Archive: ColmMIn the 7 days ending Jul 21, 2017:
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Friday Jul 21, 2017 #
7 PM
Running 58:18 [2] 10.1 km (5:46 / km) +344m 4:56 / km
Easy on the seat with PaulP.
Showing Paul around a bit, lap of the killingfields, up the crags, up the tourist path and back around.
First time on the seat in ages, nice to be doing some little climbs, felt awkward on the ankle but nothing sore.
Will be replacing 2 x 7'30 tempos with a parkrun tomorrow. Would be nice to be close to 17, with the primary aim of beating 2 weeks ago.
Showing Paul around a bit, lap of the killingfields, up the crags, up the tourist path and back around.
First time on the seat in ages, nice to be doing some little climbs, felt awkward on the ankle but nothing sore.
Will be replacing 2 x 7'30 tempos with a parkrun tomorrow. Would be nice to be close to 17, with the primary aim of beating 2 weeks ago.
11 PM
Strength and Conditioning 7:30 [2]
Thursday Jul 20, 2017 #
6 PM
Running 39:07 [2] 7.07 km (5:32 / km) +195m 4:52 / km
Easy Blackford, tired enough body.
11 PM
Strength and Conditioning 15:00 [2]
Trying to get back on the wagon here
Wednesday Jul 19, 2017 #
7 PM
Running 1:03:05 13.2 km (4:47 / km) +75m 4:39 / km
Tempos: 7'30 (3'00) 5'00 + 5 x strides.
With Dan which made it all the nicer, solid little session, but the boy whipped me around on the strides, classic.
Legs feeling alright, body a little tired.
Saw pretty much everyone I know is in Edinburgh, and extended warm down after bumping into Katie, with James Dunn & Sophie too.
With Dan which made it all the nicer, solid little session, but the boy whipped me around on the strides, classic.
Legs feeling alright, body a little tired.
Saw pretty much everyone I know is in Edinburgh, and extended warm down after bumping into Katie, with James Dunn & Sophie too.
Tuesday Jul 18, 2017 #
Note
(rest day)
Monday Jul 17, 2017 #
Note
Week 4:
60-70km.
Sessions: 7'30 + 5'00 tempos, and 2 x 7'30 tempos.
Other important runs: 45min raz, 80 - 90min hilly.
60-70km.
Sessions: 7'30 + 5'00 tempos, and 2 x 7'30 tempos.
Other important runs: 45min raz, 80 - 90min hilly.
2 PM
Running 34:00 [2] 6.63 km (5:08 / km) +81m 4:50 / km
Easy while the boys watched Game of Thrones.
Recovery run is just as important as the sessions though.
Recovery run is just as important as the sessions though.
Sunday Jul 16, 2017 #
10 AM
Running 1:15:15 [2] 12.9 km (5:50 / km) +425m 5:01 / km
Solid little run with Euzie, Will, Corbett, jonnyq & niallmac.
Not feeling the best but cruised the yellow jersey final descent for 2 stage wins in 3 days.
Pretty much bang on plan this week.
Not feeling the best but cruised the yellow jersey final descent for 2 stage wins in 3 days.
Pretty much bang on plan this week.
Saturday Jul 15, 2017 #
11 AM
Running 44:36 10.43 km (4:17 / km) +4m 4:16 / km
Barefoot progression on the UCD pitches, with Will, Euzie & niallmac.
Starting at 4:10 & drop 5s each km. Hold on as long as you can.
Got down to 3:35s, had a bit more but couldn't get down to 3:30s, so pulled up and left Euzie to finish by himself.
Solid session - replaced the 40min raz with this.
session: 31'43'', 8.25km, 3'51/km
Starting at 4:10 & drop 5s each km. Hold on as long as you can.
Got down to 3:35s, had a bit more but couldn't get down to 3:30s, so pulled up and left Euzie to finish by himself.
Solid session - replaced the 40min raz with this.
session: 31'43'', 8.25km, 3'51/km