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Training Log Archive: ColmM

In the 7 days ending Nov 22:

activity # timemileskm+mload
  Running7 7:38:32 54.3(8:27) 87.39(5:15) 8601017.3
  Total7 7:38:32 54.3(8:27) 87.39(5:15) 8601017.3

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MoTuWeThFrSaSu

Sunday Nov 22 #

9 AM

Running 1:56:31 [2] 20.19 km (5:46 / km) +267m 5:25 / km
ahr:132 max:173 shoes: inov8 Roclite 280

Long run round Wytham and back the Thames path with J&L.
Another nice one, good day today.
Easy week done so another few weeks of bigger miles to come. Also need to make more of an effort to get the strength and conditioning going again.

Saturday Nov 21 #

10 AM

Running 22:28 [2] 4.38 km (5:08 / km) +3m 5:07 / km
ahr:126 max:173 shoes: ASICS Gel Nimbus 21 (std. fit)

Running 16:45 [5] 5.01 km (3:21 / km)
ahr:167 max:180 shoes: Asics Tartherzeal 6

5k TT with James and Lucy.

Fairly solid. Started a tad hard, and as is customary with my races I achieved the bell-curve style of pacing (3'15, 3'20, 3'26, 3'23, 3'18). Was a little ahead of James and this steadily increased (I think).
Relatively decent surface and fairly flat, but road would be a little better and quite a bit of people-dodging so more to come from all involved. Happy for the moment, think that must be my best time trial.

Running 29:44 [2] 5.2 km (5:43 / km)
ahr:118 max:132 shoes: ASICS Gel Nimbus 21 (std. fit)

Friday Nov 20 #

Note
(rest day)

Wasn't planned but I napped for 1.5hrs in the avo and since it is an easy week I felt alright with taking that as a sign I could do with some rest.

Thursday Nov 19 #

4 PM

Running 1:06:08 [2] 13.87 km (4:46 / km) +2m 4:46 / km
ahr:134 max:169 shoes: inov8 Roclite 280

A very nice catchup with Sasha round Abingdon.

Wednesday Nov 18 #

8 PM

Running 58:53 intensity: (42:13 @2) + (16:40 @5) 10.96 km (5:22 / km) +313m 4:42 / km
ahr:143 max:178 shoes: ASICS Gel Nimbus 21 (std. fit)

5x Cyclists dismounts
Feeling pretty good and controlled the whole way.
Times: 3'18, 3'20, 3'17, 3'20, 3'18

Tuesday Nov 17 #

6 PM

Running 1:09:27 [2] 12.44 km (5:35 / km) +184m 5:12 / km
ahr:129 max:168 shoes: inov8 x-talon 212

Easy golf loop with James. Another nice evening for it.

Monday Nov 16 #

8 AM

Running 26:17 [2] 5.09 km (5:10 / km) +66m 4:51 / km
ahr:118 max:137 shoes: ASICS Gel Nimbus 21 (std. fit)

Short morning loop, intentionally on the short loop this time.
6 PM

Running 52:19 [2] 10.25 km (5:06 / km) +25m 5:03 / km
ahr:121 max:148 shoes: ASICS Gel Nimbus 21 (std. fit)

Easy Port Meadow Wytham reverse 10 with James. Nice evening for it.

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