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Training Log Archive: ColmM

In the 7 days ending Jun 16:

activity # timemileskm+mload
  Running7 6:28:27 43.06(9:01) 69.3(5:36) 1169857.8
  Strength and Conditioning3 2:10:00130.0
  Cycling: Training2 1:58:50237.7
  Total9 10:37:17 43.06 69.3 11691225.5

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Sunday Jun 16 #

10 AM

Running 2:10:10 [2] 24.71 km (5:16 / km) +305m 4:58 / km
ahr:171 max:190 shoes: Asics Gel Nimbus Lite 3

Longer run than I wanted, or the ankle, but couldn’t bring myself to turn around from the big group early for a pathetic out & back and got sucked into a long one.
Ankle really unhappy for quite a lot, but we made it through.
Good group.
5 PM

Running 20:58 [2] 3.83 km (5:28 / km) +52m 5:08 / km
ahr:158 max:196 shoes: Asics Gel Nimbus 23 (Nov 22)

Easy job to gym & then onto pickup the car.
Despite suffering & complaining for 2hrs this morning with a pretty sore ankle, a few gym exercises later, it felt pretty good running to the car.
Bodes well, will try hard to build on that.

Strength and Conditioning 40:00 [1]

Band exercises on the ankle.
3x 5 SL squats into wall.
3x 45sec SL balance.
3x 6 SL lateral hops.
Pull ups & toes to bar.
3x 5 back squats @ 40, 70, 70kg.

Saturday Jun 15 #

11 AM

Cycling: Training 44:57 [2]
ahr:146 max:168


44:57 [2] 17.16 km (22.9 kph) +264m


Solo few seat laps, not lots but get to get something in.
4 PM

Running 52:54 [2] 9.32 km (5:41 / km) +139m 5:17 / km
ahr:164 max:183 shoes: Asics Gel Nimbus Lite 3

Craiglockharts with Tim. We planned for gym & sauna, but turns out it closed early, and we were later than we realised.

Friday Jun 14 #

3 PM

Running 31:51 [2] 6.11 km (5:13 / km) +21m 5:07 / km
ahr:156 max:168 shoes: Asics Gel Nimbus Lite 3

To and from the physio (finally)

Strength and Conditioning 30:00 [1]

Thursday Jun 13 #

5 PM

Running 49:56 [2] 8.59 km (5:49 / km) +173m 5:17 / km
ahr:156 max:168 shoes: Asics Gel Nimbus Lite 3

Jogged up to reps and did a lap of the parlaauf with Aoife and one other and then jogged home to get to the quiz.

Wednesday Jun 12 #

6 PM

Running 27:00 [2] 4.04 km (6:41 / km) +112m 5:52 / km
ahr:157 max:177 shoes: Asics Gel Nimbus Lite 3

Running 26:58 [5] 4.98 km (5:25 / km) +320m 4:06 / km
ahr:161 max:182 shoes: VJ iRock 3 (Mar 24)

Turnhouse

Struggled a little to get going early, felt reasonable and worked hard on the steep climb, so submitting I didn’t feel too far back on Hoops & Ben, but unlike last year I didn’t make the ground back on the descent - in reality I probably was a bit too far back already.
Did get the same out of myself towards the end, but I wasn’t in a wall-to-wall race, instead settled nicely into my position.
A fine run, but 40sec slower than last year (about 25sec on descent), so not great. Still very much looking for that good one.

Running 20:46 [2] 3.1 km (6:42 / km) +48m 6:13 / km
ahr:147 max:171 shoes: Asics Gel Nimbus Lite 3

Dip with hoops

Tuesday Jun 11 #

6 PM

Cycling: Training 1:13:53 [2]
ahr:141 max:190


1:13:53 [2] 27.74 km (22.5 kph) +484m


Nice slaps with Ewan, very nice catchup.

Monday Jun 10 #

4 PM

Running 27:54 [2] 4.61 km (6:03 / km)
ahr:150 max:178

Strength and Conditioning 1:00:00 [1]

Skirmish CrossFit with Cian
Good session.
Lots of warm up then, 4 sets of:
35cal on the hand bike thing
8x burpee into DB press (above head) - 10kg
12 toes to bar (knees to chest for me)
8x burpee into DB press other side - 10kg

Good fun.
Meant to be 25kg.

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