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Training Log Archive: ColmM

In the 7 days ending Jan 24, 2021:

activity	#	time	miles		km		+m	load
Running	12	11:09:07	79.64	(8:24)	128.17	(5:13)	990	1390.2
Orienteering	1	59:07	7.88	(7:30)	12.68	(4:40)	231	177.4
Strength and Conditioning	5	35:00						35.0
Total	16	12:43:14	87.52		140.85		1220	1602.5

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Sunday Jan 24, 2021 #

10 AM

Running 2:09:50 [2] 23.14 km (5:37 / km) +314m 5:15 / km
ahr:128 max:180 shoes: inov8 x-talon 212

Long run in the snow with James. Over to Bagley, through Sunningwell and back over boar's hill. Decent loop, still haven't nailed down the Bagley return section but what we did was alright. Granted, I think it would be pretty bad in muddy conditions instead of snowy.

4 PM

Strength and Conditioning 5:00 [1]

Saturday Jan 23, 2021 #

11 AM

Running 14:28 [2] 2.48 km (5:49 / km) +59m 5:13 / km
ahr:125 max:141 shoes: inov8 Roclite 280

Orienteering 59:07 [3] 12.68 km (4:40 / km) +231m 4:16 / km
ahr:147 max:174 shoes: inov8 Roclite 280

MapRunF score event round Botley. Didn't realise you could turn the sound on and wasn't bothered carry the phone in my hand so I accepted that a few might not register, in the end 19/25 did register which was alright, and skipped 5 more. James got the better of me though with no mispunches.
Actually quite good fun, not sure why I thought it wouldn't be, and tempted to do more in the future. Straightforward navigation for the most part, but still got me back into the basics.

Running 14:50 [1] 2.45 km (6:03 / km) +21m 5:49 / km
ahr:132 max:174 shoes: inov8 Roclite 280

2 PM

Strength and Conditioning 10:00 [1]

Friday Jan 22, 2021 #

9 AM

Running 26:13 [2] 5.11 km (5:08 / km) +66m 4:49 / km
ahr:125 max:138 shoes: Asics Gel Nimbus 22

Short morning loop, rushing back to a lesson. T-shirt and shorts but a little too cold. Sole of my foot stiff for about 1.5km, then all loosened.

3 PM

Running 1:18:14 [2] 15.33 km (5:06 / km) +35m 5:03 / km
ahr:122 max:156 shoes: Asics Gel Nimbus 22

Easy canal - wytham loop + uni parks extension with Euan. Nice loop as always. Legs still just a bit stiff and a little stale.

Strength and Conditioning 10:00 [1]

Some ankle exercises and some hip mobility work.

Thursday Jan 21, 2021 #

11 AM

Running 38:14 [2] 7.05 km (5:25 / km) +87m 5:07 / km
ahr:118 max:138 shoes: Asics Gel Nimbus 22

Easy morning loop after a lesson. Still a bit wet and muddy out but nice and warm(ish). Front of my ankle is a tad swollen and a little niggly walking about the flat, but feels fine running so we'll plough on for the moment.

3 PM

Running 1:00:52 [2] 11.46 km (5:19 / km) +35m 5:14 / km
ahr:139 max:179 shoes: Asics Gel Nimbus 22

Easy standard canal - wytham loop with Euan & Toby. Toby is a bit of a gym head, he managed alright really but suffered a bit and we had to have 1 stop. He also kept his earphones in for the whole run while Euan & I chatted haha. Good times. Feeling a little bit stiff in general.

9 PM

Strength and Conditioning 5:00 [1]

Wednesday Jan 20, 2021 #

8 AM

Running 37:46 [2] 7.09 km (5:19 / km) +87m 5:01 / km
ahr:126 max:147 shoes: Asics Gel Nimbus 22

Easy morning loop. Stiff sole of foot took a little time to warm into it, but then all good. Could feel the legs were tired afterwards though, and I lay down while observing a lesson to get the blood flowing and a bit of recovery.

3 PM

Running 1:14:23 16.2 km (4:35 / km) +35m 4:32 / km
ahr:137 max:162 shoes: Asics Gel Nimbus 22

3x 3km tempo [2min]

Not flying by any means, but more efforts banked anyway. Legs feeling a bit heavy.
Some headwind on the second, but that implies tailwind on the first and third.
On the way home came across a wee bird who looked a bit damaged and couldn't fly over the fence. He panicked a bit when I came to help, but he settled after I held him for 10sec or so while looking for a spot to throw him over that wouldn't result in him just falling into the bushes. Anyway, together we made it, with a good throw from me, and enough flapping from lil jimmy he cleared the hedge and made it back to the others who looked like his friends.

9 PM

Strength and Conditioning 5:00 [1]

Tuesday Jan 19, 2021 #

1 PM

Running 26:15 [2] 5.11 km (5:08 / km) +67m 4:49 / km
ahr:119 max:138 shoes: Asics Gel Nimbus 22

A short morning loop, once again at lunch. Getting warmer these days, shorts and t-shirt.

5 PM

Running 1:13:48 [2] 14.12 km (5:14 / km) +74m 5:06 / km
ahr:119 max:171 shoes: Asics Gel Nimbus 22

Easy short morning loop before back to the flat to pick up J&L for a town loop.

Monday Jan 18, 2021 #

1 PM

Running 37:26 [2] 7.11 km (5:16 / km) +87m 4:58 / km
ahr:184 max:210 shoes: Asics Gel Nimbus 22

Easy morning loop, at lunch.

6 PM

Running 56:48 [2] 11.51 km (4:56 / km) +25m 4:53 / km
ahr:187 max:200 shoes: Asics Gel Nimbus 22

Easy canal wytham loop with James. Nice evening and a nice loop for the man's new chinese kayano's.

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