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Training Log Archive: ColmM

In the 7 days ending May 20:

activity # timemileskm+mload
  Running10 7:52:03 54.69(8:38) 88.02(5:22) 9351048.7
  Climbing1 1:30:0090.0
  Cycling: Training1 43:4992.6
  Cycling: Commute2 31:4131.7
  Strength and Conditioning2 22:3045.0
  Total15 11:00:03 54.69 88.02 9351308.0
  [1-5]13 8:58:22
averages - rhr:47

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Sunday May 20 #

3 PM

Running 1:31:39 [2] 18.06 km (5:04 / km) +42m 5:01 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Out to UCD, few laps with Hugh, then a few with Quinn & Corbett.
Good to get something medium-long in, but would have been nice to have a proper long run at some point this week.

Climbing 1:30:00 [0]

Saturday May 19 #

9 AM

Running 48:46 intensity: (24:46 @2) + (24:00 @4) 7.86 km (6:12 / km) +186m 5:33 / km
shoes: Icebug Spirit7 M OLX

Terrain session on the featherbeds.
3 x 3min hills, then 15min heather tempo.
Light enough session, but a little tight for time, and served its purpose at least. Enjoyed it.
12 PM

Cycling: Training 43:49 intensity: (38:49 @2) + (5:00 @3)


Cycling: Training 43:49 13.47 km (18.4 kph) +370m


spectating wicklow way relay at leg 7 handover, some messing about, then climbed back to the car, left the attack too late.
3 PM

Running 2:53 [1] 0.42 km (6:51 / km)
shoes: Asics Gel Nimbus 19 (Feb '18)

Friday May 18 #

Note

Unplanned rest day, but quite busy so not worrying about it.
8 AM

Cycling: Commute 14:35 [0]


Cycling: Commute 14:35 [3] 6.05 km (24.9 kph)
5 PM

Cycling: Commute 17:06 [0]


Cycling: Commute 17:06 [3] 5.84 km (20.5 kph) +43m

Thursday May 17 #

6 PM

Running 53:33 [2] 10.74 km (4:59 / km) +68m 4:50 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Easy in phoenix park, trying to relieve those poor calves. Getting there anyway/

Wednesday May 16 #

8 AM

Running 32:59 [2] 6.02 km (5:29 / km)

to work
6 PM

Running 47:31 [2] 8.09 km (5:52 / km) +255m 5:04 / km

Unintentionally extended warm up

Running 23:57 [5] 5.66 km (4:14 / km) +225m 3:32 / km

IMRA Scalp - 3rd
Arrived too late to enter, but had my number anyway so gave it a run.
Not an outrageous start, so held on up the hill, moved up on the descent, didn’t want to end up first, so settled in 2nd. Passed on the next few up / flat-ish sections and settled at the back of the front pack of 5.
On the climb up carrickgolligan the front 3 broke off, and near the end of it I got away from the other lad. Coming down onto the track I could see the others not far ahead, and had built a little gap, so started chasing 3rd.
Coming down the track to barnaslingan I was closing, and was on 3rds shoulder by the time we started moving back uphill. Front 2 had a good 30s, but I could tell I had momentum so I tried to work up to barnaslingan top. Took a brief fall which stunted momentum but I just kept the lead with him on my shoulder.
Needed to make the final descent count, so went hard, and in the forest stuff I was able to get ahold gap. Climbing back to the finish I could tell I was comfy after a little while so settled down and enjoyed it.

Oh my calves are wrecked after all that rushed road climb with the bag, to the start. Really dying on the descent and once finished.
Really enjoyed the race, haven’t battled head-to-head with someone in a hill race, maybe ever.

Running 12:23 [1] 1.34 km (9:14 / km) +60m 7:33 / km

Absolute crawl.
Not perfect weigh-in conditions, so satisfied here.
11 PM

Strength and Conditioning 7:30 [2]

a rushed half-set

Tuesday May 15 #

8 AM

Running 33:28 [2] 6.19 km (5:25 / km)
rhr:47 shoes: Asics Gel Nimbus 19 (Feb '18)

Into work. What a morning. Raced the 15 - comfortable victor.
5 PM

Running 58:37 [2] 11.1 km (5:17 / km) +28m 5:13 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Very chill with Quinn & Corbett. Less time this week so no park for a change.

Monday May 14 #

6 AM

Strength and Conditioning 15:00 [2]

with physio
8 AM

Running 31:56 [2] 6.05 km (5:17 / km) +21m 5:11 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

ITW
5 PM

Running 34:21 [2] 6.48 km (5:18 / km) +51m 5:06 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Home from work, pre-bridge, with Corbett.
Had a chocolate bar in work as I was tired in the afternoon - regretting it now :((

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