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Training Log Archive: ColmM

In the 7 days ending Mar 28:

activity # timemileskm+mload
  Running10 12:14:53 87.17(8:26) 140.28(5:14) 10521632.6
  Cycling: Commute1 30:0030.0
  Total11 12:44:53 87.17 140.28 10521662.6
  [1-5]10 12:14:53
averages - sleep:6.7

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Sunday Mar 28 #

10 AM

Running 2:13:13 intensity: (1:43:13 @2) + (30:00 @3) 27.07 km (4:55 / km) +135m 4:48 / km
ahr:135 max:181 slept:8.5 shoes: inov8 Roclite 280

Nice long with James, out to Boar's then back along the Thames path via the reservoir. Good day for it. 30min steady toward the end where we ran 4'10/km, so good day out and another good week's training. Easy few days to start next week.

Saturday Mar 27 #

11 AM

Running 1:11:30 [2] 13.49 km (5:18 / km) +36m 5:14 / km
ahr:165 max:179 slept:6.0 shoes: Asics Gel Nimbus 21

With J&L out south on the Thames and back via South parks. Won the polkadot.
6 PM

Running 43:26 [2] 7.54 km (5:46 / km) +97m 5:25 / km
ahr:129 max:165 shoes: inov8 Roclite 280

Easy avo loop from home. Trail version of morning loop. Struggled to get myself up for this one.

Friday Mar 26 #

6 AM

Running 34:29 [2] 6.06 km (5:42 / km) +84m 5:19 / km
ahr:122 max:135 slept:5.5 shoes: inov8 Roclite 280

An early mini farm loop. Drove up to Cotswold Rd to save some time and went from there. Keeping the eyes peeled for the earphones but again no joy so I think they're written off now. :(
4 PM

Running 1:13:54 intensity: (9:00 @1) + (34:54 @2) + (30:00 @5) 15.72 km (4:42 / km)
ahr:134 max:164 shoes: Asics Gel Nimbus Lite 2

Session at the reservoir - 5x 3min [1min jog], 5x 2min [1min walk / jog], 5x 1min [1min walk / jog].
Made sure again to take my time again on the recoveries after the shorter reps to try and let myself recover and run quickly, which was mostly successful. Probably the most windy I've had at the reservoir, so once again the paces a little everywhere but didn't drift too much so a pretty good session really considering that.
8 PM

Cycling: Commute 30:00 [0]

Thursday Mar 25 #

6 PM

Running 1:22:14 [2] 15.07 km (5:27 / km) +141m 5:13 / km
ahr:167 max:180 slept:8.0 shoes: inov8 Roclite 280

Easy evening farm loop with James. Nice evening for it, but just as I was about to leave James for a bit more, I realised my earphones had fallen out of my pocket, retraced to where we crawled under a fence, but then carried on hoping I had forgotten to bring them. No luck though :(

Wednesday Mar 24 #

6 AM

Running 38:57 [2] 7.07 km (5:31 / km) +87m 5:12 / km
ahr:127 max:148 slept:6.0 shoes: Asics Gel Nimbus Lite 2

Easy morning loop with James. Always a struggle getting up, but a pretty good morning once going.
5 PM

Running 1:17:53 intensity: (35:38 @1) + (18:45 @2) + (23:30 @5) 14.19 km (5:29 / km) +406m 4:48 / km
ahr:142 max:167 shoes: Asics Gel Nimbus Lite 2

Hills - 5x cyclist dismount (in ~ 3'30), 6x 1min.

Good work. Little while since the last hills session. Times a bit down on cyclist dismount on what we used to do, but still respectable. Had 10x 1min on the plan to finish but was feeling it, and getting lactic into the legs, so was happy to call it when I did, pretty solid session nonetheless.
Having some occasional worries about fitness due to uninspiring running in sessions, but keep reminding myself I'm still in pretty high volume and I've probably been a little more tired recently anyway due to struggling to get out for morning runs and compensating with longer evening ones, and also not exactly an inspiring sleep cycle since the return to school. All well though.

Tuesday Mar 23 #

5 PM

Running 1:34:22 intensity: (1:17:22 @2) + (17:00 @3) 18.03 km (5:14 / km) +41m 5:10 / km
ahr:159 max:188 slept:7.0 shoes: Asics Gel Nimbus Lite 2

Out with Euan to uni parks. I was feeling tired and made us take a break at a bench for 10-15mins. We soldiered on on an adventure, exploring some new trails north of uni parks, but east of the river. It was all good mostly, but we had one or two muddy patches, and got stuck on the wrong side of the river. Still, we were able to run up along the dual-carriageway cycle path and then some more adventuring homeward until we were near the canal and knew where we were.
I was in new shoes that I have gotten though intend on using more for sessions. They were nice, comfortable with lots of cushion, but I picked it up a bit when I left Euan, mainly because it was dark and those roads are not lit up, and the shoe had a nice bit of pop. Still mostly a mileage pair of shoes, but it will nice to not quite be in heavies for every session.

Monday Mar 22 #

5 PM

Running 1:24:55 [2] 16.05 km (5:17 / km) +25m 5:15 / km
ahr:160 max:188 slept:6.0 shoes: Asics Gel Nimbus 21

Easy out to uni parks with J&L and met up with Euan and we did the canal Wytham extension.
All well really.

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