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Training Log Archive: ColmM

In the 7 days ending Mar 21:

activity # timemileskm+mload
  Running9 11:59:41 87.31(8:15) 140.52(5:07) 9671612.7
  Total9 11:59:41 87.31(8:15) 140.52(5:07) 9671612.7
averages - sleep:7.2

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MoTuWeThFrSaSu

Sunday Mar 21 #

9 AM

Running 2:33:56 [2] 30.07 km (5:07 / km) +238m 4:55 / km
ahr:125 max:164 slept:9.0 shoes: inov8 Roclite 280

Lovely long run with James & Lucy. Out towards Wytham, then along the Thames path. Flat but enjoyable. Came back by the reservoir and then James & I cut across to the BNP, which was in fine condition. Feeling pretty good the whole way, though we probably picked the pace up a fraction for the last 5-10k and that was a little more effort.

Saturday Mar 20 #

10 AM

Running 1:22:40 intensity: (2:40 @1) + (40:00 @2) + (40:00 @4) 18.11 km (4:34 / km) +115m 4:25 / km
ahr:157 max:197 slept:6.5 shoes: inov8 Roclite 280

XC Tempos - 2x 20mins [2’40].
Back with James and out for a classic session on super Saturday!! Great stuff altogether. Not moving as well as I have sometimes on this loop but got em done fine. Picked it up for the last 5mins of the 2nd one to hang onto James, having cut a number of corners previously to keep us roughly together.
Good work.

Friday Mar 19 #

6 AM

Running 26:27 [2] 5.07 km (5:13 / km) +66m 4:54 / km
ahr:150 max:169 shoes: Asics Gel Nimbus 21

Easy morning one with James. Having company makes the getting up a tad easier.
4 PM

Running 1:19:57 [2] 15.05 km (5:19 / km) +25m 5:16 / km
ahr:156 max:185 shoes: Asics Gel Nimbus 21

Easy reverse wytham - canal and uni parks Euan, well, mostly. Legs a bit heavy, but fair enough.

Thursday Mar 18 #

5 PM

Running 1:28:48 intensity: (18:45 @1) + (1:01:48 @2) + (8:15 @5) 16.69 km (5:19 / km) +217m 5:00 / km
ahr:161 max:189 shoes: Asics Gel Nimbus 21

Easy into town for a lap of uni parks with J&L and then up the botley hills for 15x 30sec hills [jog down]. Fairly solid work for a light day, will take it.

Wednesday Mar 17 #

4 PM

Running 1:29:48 [2] 16.64 km (5:24 / km) +185m 5:07 / km
ahr:119 max:151 slept:8.0 shoes: Asics Gel Nimbus 21

Easy after school out along the ridgeway and trying some new trails I haven't been on which linked up really nicely for a decent loop with a solid array of shortcut options for future. Ran into a low-hanging thorn vine as I was going into the sun and got a bit of blood pumping out the side of my nose, but not enough to need to stop so all good.

Tuesday Mar 16 #

6 AM

Running 40:35 [2] 7.05 km (5:46 / km) +87m 5:25 / km
ahr:121 max:152 slept:5.5 shoes: Asics Gel Nimbus 22

Squeezed this in but very possibly still asleep.
4 PM

Running 1:04:54 intensity: (30:54 @2) + (6:00 @3) + (28:00 @5) 14.15 km (4:35 / km) +1m 4:35 / km
ahr:132 max:160 shoes: Asics Gel Nimbus 21

7x 4mins [1min float]

Well, that was the plan anyway. At the reservoir again and it was very damn windy again. Couldn't get running very fast as a result, and the floats were closer to jogs, but still got some efforts in so here we are. Still, not worrying about sub-par sessions, fairly confident the fitness is good and will materialise when races come.

Monday Mar 15 #

5 PM

Running 1:32:36 [2] 17.69 km (5:14 / km) +32m 5:11 / km
ahr:143 max:177 slept:7.0 shoes: Asics Gel Nimbus 21

Easy monday evening miles with James, Lucy and a bit further again with Euan. Laps of uni parks into canal wytham loop. Nice evening for it.

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