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Training Log Archive: ColmM

In the 7 days ending Mar 7, 2021:

activity # timemileskm+mload
  Running7 7:08:49 52.48(8:10) 84.46(5:05) 778964.1
  Cycling: Commute2 45:0045.0
  Orienteering1 22:19 3.27(6:50) 5.26(4:15)87.3
  Total9 8:16:08 55.75 89.72 7781096.3
  [1-5]7 7:31:08

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MoTuWeThFrSaSu

Sunday Mar 7, 2021 #

11 AM

Running 1:41:08 [2] 20.17 km (5:01 / km) +270m 4:42 / km
ahr:127 max:153 shoes: inov8 Roclite 280

Shortened long run with James. Nice loop of Bagley, appreciated fresher legs, and appreciated only 20k.
3 PM

Cycling: Commute 20:00 [0]

Saturday Mar 6, 2021 #

1 PM

Running 37:31 [2] 7.03 km (5:20 / km) +87m 5:01 / km
ahr:137 max:155 shoes: Asics Gel Nimbus 21

I was supposed to session but I was too hungover really, and it is eays week so I let myself off.

Friday Mar 5, 2021 #

1 PM

Running 51:19 [2] 10.27 km (5:00 / km) +94m 4:47 / km
ahr:158 max:191 shoes: Asics Gel Nimbus 21

Easy lunch run with James and then turned right after harcourt hill for a little extra. Nice run all in all.
6 PM

Cycling: Commute 25:00 [0]

Thursday Mar 4, 2021 #

5 PM

Running 16:35 [2] 3.23 km (5:08 / km)
ahr:126 max:141 shoes: Asics Gel Nimbus 21

Orienteering 22:19 intensity: (1:00 @2) + (21:19 @4) 5.26 km (4:15 / km)
ahr:145 max:163 shoes: Asics Gel Nimbus 21

Sprint-o round Jericho. Moving alright and enjoying the better bits. losing concentration a bit and forgetting to plan ahead on the easier bits.

Running 50:29 intensity: (45:00 @2) + (5:29 @5) 9.07 km (5:34 / km) +164m 5:06 / km
ahr:129 max:155 shoes: Asics Gel Nimbus 21

Easy jog home and up the hill for 10x 30sec hills.

Wednesday Mar 3, 2021 #

6 PM

Running 1:00:10 [2] 11.53 km (5:13 / km) +25m 5:10 / km
ahr:120 max:172 shoes: Asics Gel Nimbus 21

Easy wytham canal loop with J&L. Dark and very misty.

Tuesday Mar 2, 2021 #

12 PM

Running 1:07:22 intensity: (37:22 @2) + (30:00 @5) 15.08 km (4:28 / km) +30m 4:25 / km
ahr:115 max:121 shoes: Asics Gel Nimbus 21

2 x (5 / 4 / 3 / 2 / 1 [1min]) [2min]

Might have done it on the reservoir but have a good bit of work to do, so figured I'd just do it on the Wytham road to save a bit of time. Anyway, some tiny undulations but nothing to complain about and it worked well.
Session went well, moving pretty decently by my standards and the quicker paces seemingly getting a bit more comfortable. I was worried I'd overcooked the 2nd 5 minuter, and I did struggle to get the paces down afterward but still didn't drop off and so all good. Slowly building confidence before races return.

Paces:
3'41 / 3'38 / 3'37 / 3'27 / 3'22
3'35 / 3'36 / 3'36 / 3'29 / 3'15

Monday Mar 1, 2021 #

10 AM

Running 44:15 [2] 8.07 km (5:29 / km) +109m 5:08 / km
ahr:122 max:146 shoes: Asics Gel Nimbus 22

Easy week, so just a short single today. Did a new loop for a change of scenery, Hurst hill mostly quite dry now, nice in there, but very small.

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