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Training Log Archive: ColmM

In the 7 days ending Feb 21:

activity # timemileskm+mload
  Running11 12:07:08 84.3(8:38) 135.67(5:22) 11331587.3
  Orienteering1 25:11 3.02(8:20) 4.87(5:11)80.2
  Total11 12:32:19 87.32(8:37) 140.53(5:21) 11331667.4

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Sunday Feb 21 #

10 AM

Running 2:25:03 [2] 25.07 km (5:47 / km) +285m 5:28 / km
ahr:123 max:158 shoes: inov8 Roclite 280

Sunday long run with J&L, not at my most energetic after some weekend warrior work, but here we are. Went out to Bagley via the golf course and did a little extra loop in Bagley which worked reasonably well. I left the guys at Beacon junction to do a bit more. This was a struggle towards the end and I was very much wanting to be done, but we got there in the end.
Legs feeling very tired now afterwards. Will likely push the next session back to Wednesday.

Saturday Feb 20 #

9 AM

Running 12:03 [2] 2.54 km (4:44 / km)
ahr:131 max:140 shoes: Asics Gel Nimbus 21

Orienteering 25:11 intensity: (3:11 @1) + (11:00 @3) + (11:00 @4) 4.87 km (5:11 / km)
ahr:155 max:177 shoes: Asics Gel Nimbus 21

Sprintervals round Oxford castle with Grace.
Nice to be back on a map. I was woeful on the first but a bit better after that, still felt awkward planning ahead and clunky running around, but will hopefully try to get some orienteering in roughly weekly over the next while which should iron things out. Didn't push out there but not jogging either, some sort of middle ground. Finished ahead of Grace on 1 of 4 so a good effort from me.

Running 43:40 intensity: (37:40 @2) + (6:00 @5) 7.96 km (5:29 / km) +150m 5:01 / km
ahr:160 max:182 shoes: Asics Gel Nimbus 21

Jog home, had a quick glass of water and went and did 10x ~30sec hill reps. The sprintervals hadn't taken much out of me, so the legs felt alright, but quite quickly the hill reps took their toll, and the last 10sec of each one was quite tough. Good work done.
5 PM

Running 26:41 [2] 5.06 km (5:16 / km) +66m 4:57 / km
ahr:130 max:151 shoes: Asics Gel Nimbus 22

Easy evening one. Feeling fine.

Friday Feb 19 #

9 AM

Running 1:02:23 [2] 11.41 km (5:28 / km)
ahr:122 max:139 shoes: Asics Gel Nimbus 21

Tired again this morning but got out and kept moving. Easy wytham canal loop with Euan.
5 PM

Running 39:20 [2] 7.03 km (5:36 / km) +76m 5:18 / km
ahr:123 max:160 shoes: Asics Gel Nimbus 22

Feeling much better than this morning, legs moving alright.

Thursday Feb 18 #

12 PM

Running 1:04:00 intensity: (44:00 @2) + (20:00 @4) 13.18 km (4:51 / km) +20m 4:49 / km
ahr:119 max:126 shoes: Asics Gel Nimbus 21

Struggling to get out the door for the session, but decided if I went to uni parks instead of muddy Harcourt hill it might be easier, so I went for that.
Plan was 2x 20mins tempos.
Was feeling pretty lethargic on the way down but hoped it would pick up when I started running. Started going and it certainly did not pick up. Felt like a bit of work and I was going pretty slow, so I finished the first rep and just called it a day.
Long run yesterday wasn't exactly ideal recovery so I'll put it down to that. Not too worried, wouldn't normally do a long run, but it is midterm so.
5 PM

Running 27:44 [2] 5.02 km (5:31 / km) +67m 5:11 / km
ahr:114 max:124 shoes: Asics Gel Nimbus 22

Easy jog with James after playing some football with friends and feeling very stiff.

Wednesday Feb 17 #

11 AM

Running 1:52:00 [2] 20.03 km (5:35 / km) +174m 5:21 / km
ahr:122 max:158 shoes: inov8 Roclite 280

Easy midweek long one from Woodstock with Euan. Nice change of scenery. Blenheim park made for nice running but some people around. Got onto some classic English muddy walking trails afterwards along Shakespeare's Way and Wynchwood way.
Some wading through flood at one point, but mostly avoided the worst of it. Nice to do something adventurous over midterm.

Tuesday Feb 16 #

10 AM

Running 38:27 [2] 7.03 km (5:28 / km) +87m 5:09 / km
ahr:115 max:132 shoes: Asics Gel Nimbus 22

Easy morning loop. More shorts & t-shirt conditions.
4 PM

Running 1:07:43 intensity: (37:43 @2) + (15:00 @4) + (15:00 @5) 15.05 km (4:30 / km)
ahr:136 max:167 shoes: Asics Gel Nimbus 21

6 x 5mins [1min] at the reservoir.

Good session. It took a little to get into it, but warmed into it and ran a bit better as it went on. Very windy once again and some rain, so probably had the worst of that on the 2nd and 5th reps.
Doing this now it feels like I've probably been missing some of these medium length reps (aside from cyclist dismount hills), and it's a bit of work getting moving quicker, so these might improve after a few sessions. Also, some group sessions wouldn't go amiss. Having James back to push me on too, rather than solo sessions. Anyway, good work in the bank, think this was good and it shall only improve.

Monday Feb 15 #

2 PM

Running 1:28:04 [2] 16.27 km (5:25 / km) +207m 5:05 / km
ahr:123 max:163 shoes: Asics Gel Nimbus 21

Easy bash round BNP with Conor, nice run, good chat. The temperature has warmed up, so it was t-shirt and shorts weather today. Means the trails are a little more muddy now though again.

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