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Training Log Archive: ColmM

In the 7 days ending Oct 18:

activity # timemileskm+mload
  Running9 9:49:35 71.57(8:14) 115.19(5:07) 10451304.0
  Cycling: Commute6 3:00:00180.0
  Total13 12:49:35 71.57 115.19 10451484.0
  [1-5]9 9:49:35

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Sunday Oct 18 #

9 AM

Running 1:56:07 [2] 20.81 km (5:35 / km) +288m 5:13 / km
ahr:127 max:161 shoes: inov8 Roclite 280

Lovely long run with James and Lucy from home. Round Hinksey and over through Badgley woods and Boar's hill. New trails for me, good times.
7 PM

Cycling: Commute 20:00 [0]

Saturday Oct 17 #

10 AM

Running 21:52 [2] 4.58 km (4:46 / km)
ahr:140 max:154 shoes: ASICS Gel Nimbus 21 (std. fit)

Running 22:54 [5] 6.59 km (3:28 / km)
ahr:173 max:183 shoes: Asics Tartherzeal 6

Uni Parks TT
With the cross country club, set off in groups of 3 at minute intervals. 3 laps of the park. I got paired with a couple of guys I've been similar to in sessions, which was good. I backed myself as I tend not to work as hard as some others in sessions I find, for better or worse.
Settled in with Felix early on, halfway through lap 1 I tucked in behind him and thought I might be made work to hang on, but I ended up moving ahead towards the end of lap 1. From here I spent a decent stint solo, kind of the rest of the run to be honest. Got a lovely 500m support stint from James who nestled in with me halfway through lap 2. I was feeling pretty good in general and was quite confident I'd paced it well. A couple of pedestrians to contend with and the occasional outstretched arm for 2m, but no drama, which I think was mostly directed at the organisers.
Starting lap 3 I got sight of the 3 girls who has started a minute ahead. One dropped out after the 2 laps, but still had Grace and Floren ahead so I slowly reeled them in which helped with the 3rd lap. Passed Grace with probably about 1km left and I was able to pick it up a bit for a strong finish.
Ended up putting a bit over 1min and 2mins into the other 2 on my start time which was good times. Good fun, feeling relatively strong, and just generally nice to do something more meaningful than a session. Looking forward to a couple more.

Running 28:19 [2] 5.4 km (5:15 / km) +2m 5:14 / km
ahr:129 max:139 shoes: ASICS Gel Nimbus 21 (std. fit)

1 PM

Cycling: Commute 45:00 [0]

Friday Oct 16 #

8 AM

Running 31:37 [2] 6.03 km (5:15 / km) +80m 4:55 / km
ahr:131 max:149 shoes: ASICS Gel Nimbus 21 (std. fit)

Easy morning one, couldn't quite drag myself out early enough to join James for his morning one, but got something done anyway.

Cycling: Commute 30:00 [0]

4 PM

Running 49:28 [2] 10.05 km (4:55 / km)
ahr:124 max:147 shoes: ASICS Gel Nimbus 21 (std. fit)

Into the college to pick up my BOD card, and then headed on into Port Meadow for a little loop then home.
Nice out, and pleasant running.
Doing a time trial tomorrow with OUCCC, 6.6k trail(ish). Should be good but my calves are still pretty darn tight. Should be good by 2021. Intend on doing some rolling this evening.

Thursday Oct 15 #

5 PM

Running 1:22:35 [2] 15.24 km (5:25 / km) +195m 5:06 / km
ahr:124 max:167 shoes: inov8 Roclite 280

Easy golf course loop with an extension onto the farm loop along some new trails which worked out quite nicely really. The repertoire is building well and have a nice array of distance options now between the various loop combinations.
Calves notably tight.

Wednesday Oct 14 #

7 AM

Running 26:11 [2] 5.28 km (4:58 / km) +66m 4:40 / km
ahr:130 max:150 shoes: ASICS Gel Nimbus 21 (std. fit)

Easy jog with James, good to get out and hopefully setup a routine. It's not too long ago I decided my minimum runs should be 7k+ mostly, ideally this will get there, but given I've never been a morning person and given even this had me tight for time we'll take what we can get for now.
6 PM

Running 12:01 [2] 2.6 km (4:37 / km)
ahr:136 max:158 shoes: ASICS Gel Nimbus 21 (std. fit)

Running 27:02 intensity: (6:15 @1) + (20:47 @5) 7.02 km (3:51 / km)
ahr:167 max:196 shoes: Asics Tartherzeal 6

OUCCC - 8min T [2min], 4x 1k [80"]

Have to move away from the lunchtime xc session to the evening track work as I'm in work during the day now and not anywhere close to South park. Reckon it could be pretty darn good for me though, this was solid and we'll just have to see where we end up. Probably performed a little better on the track than I have been on the xc which suggests maybe I'm working better there and there really is more to be gained, but who knows.
Only 7 guys and a couple of girls, nicely spat out to a lone 6th, so ran most of the session solo, but had people around and found that very beneficial in general.
Worked alright on the 8min, felt pretty cruisy but didn't want to go too hard. Worked reasonably on the first few km reps, but again didn't want to go too deep. Still, on the last rep fancied I could probably keep with the group of 4 in front so I tucked in, and that was nice. It was fairly windy, so I was taking full advantage of tucking in behind them on the back straight.
Anyway, good session, onto the next. Calves tightening on the warm down, but not too bad. Did some rolling once I got home.

Paces:
8min T: 3'24ish
Kms: 3'14, 3'13, 3'13, 3'05

Running 16:55 [2] 3.64 km (4:39 / km) +1m 4:38 / km
ahr:144 max:169 shoes: ASICS Gel Nimbus 21 (std. fit)

Cycling: Commute 30:00 [0]

Tuesday Oct 13 #

4 PM

Running 1:18:43 [2] 14.23 km (5:32 / km) +228m 5:07 / km
ahr:123 max:142 shoes: inov8 Roclite 280

Easy run round Wytham. Lovely late afternoon / early evening, not quite the sun setting but it still illuminated the autumn colours upon trees in stunning fashion, so I enjoyed it.
Also had a 20min section on the phone to mum to make things even better.
First day at school today.
7 PM

Cycling: Commute 30:00 [0]

Monday Oct 12 #

7 AM

Cycling: Commute 25:00 [0]

4 PM

Running 1:15:51 [2] 13.72 km (5:32 / km) +185m 5:11 / km
ahr:121 max:164 shoes: inov8 Roclite 280

Chilled round the golf course loop. A bit depressing out, wet and gloomy. Legs were heavy yesterday evening, so I was happy enough to make today a single. The decision helped by early-ish start.

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