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Training Log Archive: ColmM

In the 7 days ending May 19:

activity # timemileskm+mload
  Running9 7:09:26 40.34(10:39) 64.93(6:37) 15821059.0
  Strength and Conditioning5 1:45:00105.0
  Total12 8:54:26 40.34 64.93 15821164.0

» now

Sunday May 19 #

12 PM

Running 4:08 [2] 0.72 km (5:45 / km) +18m 5:07 / km
ahr:141 max:151 shoes: Asics Gel Nimbus Lite 3

Strength and Conditioning 1:00:00 [1]

Long and faffy gym session with Cian.
4x 5 back squat @ 30, 60, 60, 60kg.
3x 8 split squat @30kg.
3x 10 DL calf raises @ 30kg.
10 + 5 bench @ 20, 40kg. + fails at 70, 60, then 50kg. Maybe should have gone in the correct order.
3x 10 step ups.
Standard ankle work.
A chunk of yoga + rolling.
3x 90sec core sets.
Some bosu ball work.
6 PM

Running 48:47 [2] 8.07 km (6:03 / km) +136m 5:35 / km
ahr:154 max:170 shoes: Asics Gel Nimbus Lite 3

Nice little blackford one with Thomas.
Very little running this weekend, mostly because too much drinking & fitting in other activities with my Dad.
But also felt fine with it given the ankle pain. My rehab has probably waned a little in the last while, but it hasn’t been too bad so I think we’re at the point where I really should see a physio, because while I can keep it at bay, things aren’t massively improving.
Anyway it felt fairly fine on this but I can tell that tendon / ligament at the from is still quite tight.

Saturday May 18 #

12 PM

Running 13:40 [2] 2.26 km (6:03 / km) +30m 5:41 / km
ahr:140 max:150 shoes: Asics Gel Nimbus Lite 3

Run to pick up the car.
6 PM

Running 11:40 [2] 2.27 km (5:08 / km) +12m 5:00 / km
ahr:136 max:149 shoes: Asics Gel Nimbus Lite 3

Very casual run to spectate a bit of the Cian vs Thomas classic.

Friday May 17 #

3 PM

Running 41:21 [2] 7.26 km (5:42 / km) +98m 5:20 / km
ahr:137 max:177 shoes: Asics Gel Nimbus Lite 3

Squeezing in a short one before catching up with my dad. Had to drag myself out of the flat as tiredness set in. Ankle was quite sore actually so needs a lot more management again.

Thursday May 16 #

6 PM

Running 1:41:06 intensity: (1:21:06 @2) + (20:00 @5) 13.1 km (7:43 / km) +661m 6:10 / km
ahr:161 max:194 shoes: Inov8 Parkclaw 260 blue

2x 4min / 2x 3min / 2x 2min / 2x 1min with Carnethy.
Knew the legs would be pretty ruined, and they were tired. Took it pretty medium and missed a bit of a rep when my stomach went to bits and cramped. Too much crisps beforehand.
Quiet evening with many away for SIPR.

Wednesday May 15 #

6 PM

Running 1:58:43 intensity: (1:22:00 @2) + (36:43 @5) 14.95 km (7:56 / km) +517m 6:46 / km
ahr:153 max:192 shoes: VJ iRock 3 (Mar 24)

Carnethy handicap #2

Nice warm up over to the start with Rosie & Rodrigo, a little extra, didn’t get to check the crags descent line but oh well. Didn’t have ankle tape or caffeine before and was wearing slightly tight shorts, so felt like I wasn’t exactly prepped but such minor things.
Started in a nice spot just behind Whiteside, and 15-20sec ahead of JT. Took the gully line up Nether which was good but stayed left through some rougher stuff which didn’t seem so good. Was finding the climb rough anyway though, and Whiteside got back to James Britton and they dropped me, with JT coming just by me. Got by on the descent and chased but small mishap in the forest not ideal.
Climbing whinny started well but could see I was slowly getting dropped again. Ignored the marshal at the top to hit the left line down Whinny. This went pretty well but could hear loud slapping behind me on exit, which I think was Tim & Dash putting the pressure on.
I reeled in Whitey, Britton & now Jackson too along the bog and closed the gap as we started climbing crags. Worked pretty hard & then Dash came through and I just hung on till the top. Slightly behind on the descent, struggling to get moving again, but I took a sharper line down, which wasn’t perfect but saved a few metres and popped out just ahead of Dash with the others behind. A long old roll round galloping glen, passing some people, but having Dash move away, Kieran come by and finally Eddie fly through as well. Still, caught plenty to come in 12th.

Despite the bad ankle feels before it felt better after. Legs felt heavy for much of this and never quite felt like I got going but realistically the time seems pretty decent compared to most of the boys so we’ll take that.
10 PM

Strength and Conditioning 5:00 [1]

Tuesday May 14 #

6 PM

Running 38:33 intensity: (28:33 @2) + (10:00 @5) 7.64 km (5:03 / km) +13m 5:00 / km
ahr:138 max:162 shoes: Asics Gel Nimbus Lite 3

2x 5min, hadn’t planned lots (3x 5min), but still had to cut out the middle rep as ankle got sore.
Running with Emily, the pace had felt easy until it started aggravating and I could tell doing the 2nd would be silly. Doing the 3rd wasn’t necessary either, but I’d gotten it to settle so hopped in anyway.
Maintaining a little bit of speedwork has been good for me, but the ankle doesn’t always find it easy.
Got to keep on top of the gym, but I think in this case the lacklustre gym session last night mixed with the legs after the weekend was a little much.
Still, we race tomorrow.
11 PM

Strength and Conditioning 5:00 [1]

Monday May 13 #

5 PM

Running 51:28 [2] 8.67 km (5:56 / km) +98m 5:37 / km
ahr:136 max:175 shoes: Asics Gel Nimbus Lite 3

Easy solo craiglockhart pre-gym

Strength and Conditioning 30:00 [1]

A sad gym sessions as we spent most of it waiting on a squat rack that never came free. Still got mediocre work done, but none of the good stuff.
Think I might try get some yoga in soon, that would probably the best thing for my ankle issues.
11 PM

Strength and Conditioning 5:00 [1]

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