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Training Log Archive: ColmM

In the 7 days ending Jan 31:

activity # timemileskm+mload
  Running12 12:07:57 87.0(8:22) 140.01(5:12) 12401586.7
  Cycling: Commute1 40:0040.0
  Strength and Conditioning2 10:0010.0
  Total12 12:57:57 87.0 140.01 12401636.7
  [1-5]12 12:17:57

» now

Sunday Jan 31 #

9 AM

Running 2:15:06 [2] 25.54 km (5:17 / km) +158m 5:08 / km
ahr:119 max:143 shoes: Asics Gel Nimbus 22

A nice Sunday long run out to Headington shark. All roads for a change due to the recent downpours. Still got our feet soaked as the road out to Wytham was flooded. Nice run, nice shark, nice morning for it. Feeling a little tired towards the end, but not too bad.

Saturday Jan 30 #

12 PM

Running 1:25:18 intensity: (40:18 @2) + (45:00 @4) 18.08 km (4:43 / km) +138m 4:33 / km
ahr:136 max:164 shoes: inov8 Roclite 280

XC Tempos - 3x 15min [2min].

Grim as hell out there. Very very muddy and running through some waterlogged pitches with heavy wind and rain adding to the elements. Slow going given the conditions, and I also stopped to tie my lace on the first rep, but another tough session done and another little bit stronger.
Working well together with James on the first two, but he kicked on on the last rep.

Friday Jan 29 #

10 AM

Running 39:32 [2] 7.05 km (5:36 / km) +86m 5:17 / km
ahr:118 max:133 shoes: Asics Gel Nimbus 22

Easy morning loop once again. Actually probably a bit too wet and muddy to be ideal, I may look into an alternative morning loop for a week or two.
4 PM

Running 1:08:30 [2] 13.67 km (5:01 / km) +35m 4:57 / km
ahr:124 max:148 shoes: Asics Gel Nimbus 22

Out to uni parks, saw some friends, kicked a football for a wee while and then along the canal and back by wytham village as per.

Cycling: Commute 40:00 [0]

Thursday Jan 28 #

9 AM

Running 38:19 [2] 7.05 km (5:26 / km) +87m 5:07 / km
ahr:124 max:142 shoes: Asics Gel Nimbus 22

Easy morning loop (in the morning)! Bloody mild today, very comfortable t-shirt weather.
5 PM

Running 1:05:02 [2] 12.16 km (5:21 / km) +25m 5:18 / km
ahr:115 max:132 shoes: Asics Gel Nimbus 22

Easy with J&L up to Jericho and then solo along the canal and back by wytham. A little lethargic. Have been feeling a little tired the last few days, not so much while running though.

Wednesday Jan 27 #

1 PM

Running 35:58 [2] 7.03 km (5:07 / km) +77m 4:51 / km
ahr:117 max:169 shoes: Asics Gel Nimbus 22

Easy morning loop at lunchtime, the staple. Some music, and some 'More than a runner' pod with Ciaran O'Lionard.
6 PM

Running 1:08:26 intensity: (54:50 @2) + (13:36 @5) 13.09 km (5:14 / km) +309m 4:41 / km
ahr:130 max:167 shoes: Asics Gel Nimbus 22

Botley hills with J&L.

Roughly: 3x 1min steep, 3x 1min gradual, 3x 30sec steep, 3x 1min gradual, 1x 3min steep (cyclists dismount). All with jog down recoveries.

Nice session, legs turning over quickly, feels like a reintroduction to speed stuff with the strength work of hills. Enjoyed it, and I was moving well, or at least it felt good, even if that was largely due to James making comments along the lines of "fuckin' hell, you're moving well".
We went for it fairly hard on cyclists dismount to finish, James ran away, and I got a lot of lactic on the home straight, but still got a nice 3'02 for the rep.
Even just a bit of encouragement from a team mate can do a lot, feel like I'm going the right direction after this session.

Tuesday Jan 26 #

1 PM

Running 26:52 [2] 5.11 km (5:16 / km) +66m 4:56 / km
ahr:106 max:124 shoes: Asics Gel Nimbus 22

Easy short morning loop over lunch.

Strength and Conditioning 5:00 [1]

6 PM

Running 1:04:01 [2] 12.07 km (5:18 / km) +113m 5:04 / km
ahr:121 max:139 shoes: inov8 Roclite 280

Easy farm loop with James, and into Brookes for a little extension solo. Looked like it was gonna be a grim evening, but in the end it wasn't too bad once we got up to Beacon junction.

Monday Jan 25 #

11 AM

Running 36:38 [2] 7.07 km (5:11 / km) +87m 4:53 / km
ahr:122 max:142 shoes: Asics Gel Nimbus 22

Easy morning loop between lessons. Underestimated the leftover snow, but the Nimbi handled it alright.
7 PM

Running 1:04:15 [2] 12.09 km (5:19 / km) +59m 5:11 / km
ahr:120 max:141 shoes: Asics Gel Nimbus 22

Town loop with J&L, with a bit of bonus revers morning loop to top it up.

Strength and Conditioning 5:00 [1]

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