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Training Log Archive: ColmM

In the 7 days ending Aug 27:

activity # timemileskm+m
  Running6 4:13:50 30.89(8:13) 49.71(5:06) 897
  Strength and Conditioning1 5:00
  Total7 4:18:50 30.89 49.71 897
averages - weight:79kg

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Sunday Aug 27 #

Note
(rest day)

Mournes prep shall begin tomorrow.

Saturday Aug 26 #

Event: Warriors Run
 
12 PM

Running 21:25 [2] 4.27 km (5:01 / km) +7m 4:58 / km

down to registration - leg stretch
2 PM

Running 12:38 [1] 2.3 km (5:30 / km) +12m 5:21 / km

Running 1:02:26 [5] 14.16 km (4:25 / km) +407m 3:51 / km

Warriors Run - 15th

Tough race. Set off steady early on, wary of the length. Feeling comfortable along the road, and on the steep road bit Haynesy and lorrieq came up to me.
Tough climb, kept moving, walked a fair amount, but kept running a reasonable amount. Haynes flew off, but was able to keep Laurence in sight for a good bit.
Hit the top, legs a bit jelly-ish. Not quite as aggressive on the descent as I would have liked to have been, and it was a bit less technical than I remembered, but still went well and gained back a little bit of time on the boys.

Hit the road, with Quinn not too far up the road. Started doing my best to work back, but could soon tell he was putting time into me, and realised I had to just work away. Reeled in a few boyos in the latter stages. Legs were jelly on all the wee road climbs. Struggling a lot but got through.

Went by Turlough Conway with maybe 1.5k to go, but he came back and had the crowd with him. Hung on just about for the last 600 or so, but I came out with 150 to go and had a couple gears left to get it done.

Haynes - 10th
LQ - 12th
Colm - 15th
jonnyq - 25th

Was very solid packing. Took 3rd team though, with McMahon's team first, and Travers' 2nd.
Will all need to be sub-60 next year.
Happy with the performance. Need some more miles, and sessions. Shape is quite respectable, impressive by the guys.

Results

Running 16:31 [1] 2.24 km (7:23 / km) +1m 7:22 / km

Absolute shuffle-fest along the runway. Legs ruined. Need more miles, but thoroughly enjoyed the race.

Friday Aug 25 #

8 PM

Running 29:38 [2] 5.22 km (5:40 / km) +27m 5:32 / km

Easy shakeout with jonnyq & haynesy by the airport

Thursday Aug 24 #

3 PM

Running 45:06 [2] 7.23 km (6:14 / km) +345m 5:02 / km

Easy pentlands with James. Not the freshest, but a nice run.

Wednesday Aug 23 #

6 PM

Running 35:16 intensity: (25:16 @2) + (10:00 @4) 7.59 km (4:39 / km) +43m 4:31 / km
ahr:140 max:177

Taper Tempos - 2 x 5min [4min].
Planned on doing 3, but was a bit concious of the lingering throat, and a little tired too, so left it at 2.
With James for the warm up & down.

Tuesday Aug 22 #

3 PM

Running 30:50 [1] 6.69 km (4:36 / km) +55m 4:26 / km
ahr:134 max:158 weight:79kg

Very easy test from kb. Body mostly feeling good, throat still not great though.
Would like to do a little taper session tomorrow, but will see how throat is in the morning.
Legs feeling very fresh.

Monday Aug 21 #

11 PM

Strength and Conditioning 5:00 [3]

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