Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Oct 25:

activity # timemileskm+mload
  Running7 8:03:48 57.61(8:24) 92.71(5:13) 11931086.6
  Cycling: Commute2 1:10:0070.0
  Strength and Conditioning2 10:0010.0
  Total11 9:23:48 57.61 92.71 11931166.6
  [1-5]9 8:13:48

» now

Sunday Oct 25 #

10 AM

Running 1:20:41 [2] 13.98 km (5:46 / km) +245m 5:18 / km
ahr:123 max:153 shoes: inov8 Roclite 280

Nice Sunday run with Lucy, lovely day for it.
Didn't see the need for a long run after yesterday, so did the Wytham 14, but took a shortcut trail so it wasn't quite 14 :(
Rounds out a decent easy week, legs feeling better and ready to hit the ground running again next week.
10 PM

Strength and Conditioning 5:00 [1]

ankle exercises, lunges, SL Squats, calf raises

Saturday Oct 24 #

10 AM

Running 1:30:42 intensity: (1:00:42 @2) + (20:00 @4) + (10:00 @5) 19.58 km (4:38 / km) +19m 4:37 / km
ahr:140 max:187

30min progression with James.
Split it into 5min blocks starting at 4min/km and trying to bring it down 5sec/km each 5mins.
Went pretty well, ran it round Christchurch meadow which was a bit busier than ideal but nice wide paths for some sections. Felt like a bit of work from about halfway but managed to keep picking it up and get in or around the desired paces, so pretty happy overall, good session.
Long warm & warm down because we dropped Lucy to South parks for the OUCCC session.
Total session: 30'11, 8km, 3'46/km
Splits paces: 4'00, 3'52, 3'48, 3'45, 3'41, 3'36
11 PM

Strength and Conditioning 5:00 [1]

Ankle exercises. calf raises, SL squats, lunges.

Friday Oct 23 #

6 PM

Running 1:03:31 [2] 12.37 km (5:08 / km) +184m 4:47 / km
ahr:168 max:186 shoes: inov8 Roclite 280

Golf loop with James. Nice evening out.
Have done a bit more rolling the last few days and after a couple of weeks of tightness, the easy week has got my poor calves nearly back to normality. Wonderful.

Thursday Oct 22 #

4 PM

Running 1:19:48 [2] 14.28 km (5:35 / km) +246m 5:09 / km
ahr:119 max:140 shoes: inov8 Roclite 280

Solo Wytham 14 listening to fpl advice, bit sad, but that's life. Lovely afternoon, just a pleasant run and I'm a big Wytham fan.

Wednesday Oct 21 #

11 AM

Cycling: Commute 25:00 [0]

7 PM

Running 58:09 intensity: (41:49 @2) + (16:20 @5) 11.15 km (5:13 / km) +313m 4:35 / km
ahr:135 max:178 shoes: ASICS Gel Nimbus 21 (std. fit)

5x cyclist dismount hill reps with James, and Lucy for a couple.
Going alright, paced it pretty well which is something I find a bit tougher on hill reps. Did feel the best early on, but came good as it went on.
James just a little too hot for me to handle though.
Good session to get done. Convenient to have a decent session option so close to home.
Hill is ~720m with 50m climb. Calling it comparable to a 1k reps session.
Times: 3'21, 3'15, 3'18, 3'18, 3'13

Tuesday Oct 20 #

6 PM

Running 1:06:35 [2] 12.02 km (5:33 / km) +95m 5:20 / km
ahr:120 max:148 shoes: ASICS Gel Nimbus 21 (std. fit)

Bypass loop into golf loop for a new addition to the trail network, with Lucy & James. Nice evening, felt very easy.
Have been rolling the calves the last couple of evenings, and some compressions sock wearing. Mostly there but still a bit of tightness in deeper.

Monday Oct 19 #


Have got a few reasonably decent weeks together since arriving in Oxford. Pretty busy this week with work, so going to take it a bit easier to let the legs recover a bit as well. Timing isn't so bad, I have midterm next week so it will be nice to get back into a bit more running then so.
7 AM

Cycling: Commute 45:00 [0]

6 PM

Running 44:22 [2] 9.33 km (4:45 / km) +93m 4:32 / km
ahr:131 max:162 shoes: ASICS Gel Nimbus 21 (std. fit)

Farm loop with James, rolling by my standards at least.

« Earlier | Later »