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Training Log Archive: ColmM

In the 7 days ending Aug 11:

activity # timemileskm+mload
  Running8 7:25:40 51.33(8:41) 82.61(5:24) 13261161.0
  Total8 7:25:40 51.33(8:41) 82.61(5:24) 13261161.0

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Sunday Aug 11 #

10 AM

Running 1:28:28 intensity: (52:38 @2) + (35:50 @4) 19.35 km (4:34 / km) +68m 4:30 / km
ahr:137 max:178

3 x 3k tempo [500m jog]
Had originally thought about doing Carrauntoohil with Clo, but didn’t have too much time. Wanted to go out and do something decent so settled for some tempos, got a nice loop close to Ross’ Castle and got going. Felt fairly solid out there, but couldn’t get moving any quicker. Still content enough, decent amount of solid effort done.

Friday Aug 9 #

8 PM

Running 56:21 [2] 10.69 km (5:16 / km)
ahr:123 max:153

Pub crawl running round handing out tickets so as not to be wasted

Thursday Aug 8 #

3 PM

Running 46:43 [2] 8.43 km (5:33 / km) +16m 5:30 / km
ahr:133 max:146

I have been plenty of things to say about this easy run, but I think I’ll let you all focus on my weight (much Lower than usual - be scared), and leave this note at that.

Wednesday Aug 7 #

12 PM

Running 35:19 [2] 6.44 km (5:29 / km) +36m 5:20 / km
ahr:131 max:160

Another nice noon jog after spending the morning fighting off a false-widow infestation.
7 PM

Running 4:26 [2] 0.68 km (6:33 / km) +31m 5:20 / km
ahr:138 max:167

Running 41:26 [5] 7.36 km (5:38 / km) +422m 4:22 / km
ahr:163 max:187

IMRA Sugarloaf - 2nd

Felt alright starting, but not long later I felt really quite rubbish and was struggling a lot on the uphills. Dropped back to 7th / 8th and struggling, but hanging on to my group.
Could see the group ahead moving away a bit, but on the final climb Eoin Keith came by me, and I tried to hang on. Pace didn’t feel that quick, we were slowly plodding up, I felt like I should be trying to kick on, but keeping up felt alright and I knew I had nothing in the legs to try plough on ahead so I just stuck in.
As the climb got more scrambly Eoin was still running the whole thing, and I have never stuck my head so far up some man’s arse, just ground out behind him in a power walk knowing it was a good pace. By the time we’d reached the summit he had dragged us up to just behind the group fighting for 3rd.
I nipped in front of one or two on the scrambly descent and then slowly made my way to the back of 4th, with 3rd just ahead. Wa as little held up on the single track, but mostly was quite impressed by the descending as we were going well and was a little worried I wouldn’t get by.
It flattened out at one point and I made an effort to get by Warren and then shortly later it widened on some nice grassy downhill and I moved into 3rd. Figured now ahead of these two I could slowly open a gap on the tricky stuff so I wouldn’t have to worry about a sprint, but suddenly Peter was coming back quickly as well so soon enough moved into 2nd and opened a decent gap then.
At the last turn I went right and then doubted myself and stopped to shout back. Peter told me to keep going, so I did, but had very little momentum now and they were right on me. Opened up harder on some flat bit and was desperately waiting for the finish, and sure enough it came soon and I could cruise across.
Turns out Niall heard me coming and faked a fall as well in order to have an excuse in case I got him, but he held me off by about 15sec. Lucky boy.

Nice evening and a lovely BBQ after.

Running 20:01 [2] 2.76 km (7:15 / km) +48m 6:41 / km
ahr:134 max:162

Tuesday Aug 6 #

10 AM

Running 27:18 [2] 5.06 km (5:24 / km) +24m 5:16 / km
ahr:130 max:154

Easy something, anything before noon these days can be auto-assumed as fasted.
4 PM

Running 1:05:30 [2] 11.23 km (5:50 / km) +352m 5:03 / km
ahr:139 max:165

Easy over Knocknarea again and back home the other side of the mountain for a bit more time on the roads.
Chilled effort up was only 90secs slower than the work yesterday, suspect maybe I have a better time in me.

Monday Aug 5 #

11 AM

Running 1:00:08 intensity: (23:18 @2) + (36:50 @4) 10.61 km (5:40 / km) +329m 4:54 / km
ahr:150 max:182

Down in sligo so did a bit of specific work for warriors with a makeshift session
1 hard effort to the summit from dolly’s Cottage, jog down to the old car park and then tempo from there back to the house.
Was all good, still a bit tired from Friday I reckon.
Had originally toyed with the idea of two hard reps up the hill but left it.

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