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Training Log Archive: ColmM

In the 7 days ending Oct 11:

activity # timemileskm+mload
  Running11 10:52:09 75.24(8:40) 121.08(5:23) 17551391.8
  Cycling: Commute5 2:45:00165.0
  Total13 13:37:09 75.24 121.08 17551556.8
  [1-5]11 10:52:09

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Sunday Oct 11 #

12 PM

Running 2:05:21 [2] 21.37 km (5:52 / km) +422m 5:20 / km
ahr:126 max:177 shoes: inov8 Roclite 280

A nice long run round the Chilterns with James & Lucy. Lovely day for it. Some minor mishaps with the route, and my hand-drawn map was no match for James' phone, but we got there.
Some drama in the woods. First a young deer desperately trying to escape a fenced enclosure they had become stuck inside, consistently jumping full force into the fence to no avail (but finally escaping). Secondly 2 fully-grown deer wrestling with their antlers until they saw us and ran off.
Feeling a little depleted toward the end, but mostly good. A good week rounded out. If I can make this regular things will be looking good, plus add in some S&C!!

Saturday Oct 10 #

11 AM

Running 54:16 intensity: (40:46 @2) + (13:30 @5) 10.85 km (5:00 / km) +152m 4:40 / km
ahr:144 max:180 shoes: ASICS Gel Nimbus 21 (std. fit)

OUCCC - 2 x {4 x 50m hill sprints [2min], 6min hilly T}.

Not a huge warm up after cycling there, but enough. I was out late-ish last night and subsequently was a bit, but not too badly, hungover. It probably did take away from the quality a little, and I was happy to call it a day when the coach said most non-blues athletes should only do 2 sets. But I built in and worked pretty hard on the 2nd 6min, so we'll take it as work done and bank it.
Most of the guys were wearing spikes so I was a bit of a punter in my fat mileage Asics, but not sure I will purchase new spikes just for training, so at the moment, these may remain.

Cycling: Commute 30:00 [0]

5 PM

Running 49:39 [2] 9.25 km (5:22 / km) +93m 5:07 / km
ahr:136 max:174 shoes: ASICS Gel Nimbus 21 (std. fit)

Easy flatter farms loop with James & Lucy.

Friday Oct 9 #

7 AM

Cycling: Commute 40:00 [0]

6 PM

Running 1:06:36 [2] 12.4 km (5:22 / km) +185m 5:00 / km
ahr:125 max:171 shoes: inov8 Roclite 280

Easy golf-course loop with James. A nice evening for it.

Thursday Oct 8 #

10 AM

Running 46:51 [2] 8.64 km (5:25 / km) +127m 5:03 / km
ahr:126 max:149 shoes: ASICS Gel Nimbus 21 (std. fit)

Chilled morning one, listening to 'Around the NFL' as recommended by J. Haynes.
5 PM

Running 50:54 [2] 10.06 km (5:04 / km) +95m 4:50 / km
ahr:152 max:176 shoes: ASICS Gel Nimbus 21 (std. fit)

Slightly flatter loop in the evening and better surfaces, trying to stick in the Nimbus a bit as they're a bit easier on the legs.

Cycling: Commute 20:00 [0]

Wednesday Oct 7 #

12 PM

Running 1:06:35 intensity: (7:00 @1) + (41:35 @2) + (18:00 @5) 13.06 km (5:06 / km) +189m 4:45 / km
ahr:144 max:178 shoes: ASICS Gel Nimbus 21 (std. fit)

OUCCC - 6min T [2min], 6 x 2min [1min]
Good session, hilly park, decent work. Got settled into a group running similar pace which was ideal, and worked fairly well throughout.
Calf was close to recovered, surface was better today so I could fortunately use the Nimbus, helped, but left calf still pretty tight again afterwards, so more work on it.
4 x 50m hill strides to finish.

Tuesday Oct 6 #

11 AM

Running 28:30 [2] 5.69 km (5:01 / km) +66m 4:44 / km
ahr:131 max:147 shoes: ASICS Gel Nimbus 21 (std. fit)

Squeezing this in between meetings. Should probably just convert to the morning runs at some point. May be forced to soon.
Sticking to better surfaces so I could wear the better supported Asics Nimbus, rather than the trail shoes, which are likely part of the calf tightness.
6 PM

Running 53:18 [2] 10.03 km (5:19 / km) +93m 5:05 / km
ahr:119 max:153 shoes: ASICS Gel Nimbus 21 (std. fit)

Another decent surface one in the Nimbus. Actually a nice loop this one.

Cycling: Commute 30:00 [0]

Monday Oct 5 #

8 AM

Cycling: Commute 45:00 [0]

12 PM

Running 38:14 [2] 6.83 km (5:36 / km) +124m 5:08 / km
ahr:121 max:145 shoes: inov8 Roclite 280

Jog between lectures. Very muddy round here after the recent downpours. Underestimated the loop marginally.
5 PM

Running 1:11:55 [2] 12.91 km (5:34 / km) +210m 5:09 / km
ahr:125 max:149 shoes: inov8 Roclite 280

Back to the woods, had a rough idea of a planned loop. Made some small mistakes in the forest which affected it. Also hit some gates that are not allowed to be crossed which generally depleted the distance, but no harm done.
20mins of rolling and little exercises afterward

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