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Training Log Archive: ColmM

In the 7 days ending May 30:

activity # timemileskm+mload
  Running8 8:33:12 62.35(8:14) 100.35(5:07) 5171118.9
  Orienteering1 1:27:12 8.37(10:25) 13.47(6:29) 141221.4
  Total9 10:00:24 70.72(8:29) 113.81(5:17) 6581340.3

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Sunday May 30 #

10 AM

Running 1:20:25 [2] 14.67 km (5:29 / km) +121m 5:16 / km
ahr:120 max:180 shoes: Asics Gel Nimbus 21

Sunday run with Niamh, James, Lucy & Euan for stretches. No long run as I begin the taper down for next week. Nice loop, for some reason thought it was gonna be 15k, but anyway. Euan died a death at points, and in the end we left him for dead and he ko'd in a field.

Saturday May 29 #

9 AM

Running 1:19:25 intensity: (9:30 @1) + (47:55 @2) + (22:00 @5) 16.77 km (4:44 / km)
ahr:140 max:167 shoes: inov8 Roclite 280

OUCCC - 10min T [2min], 2x (3min/2min/1min) [90"]

Decent session, sat in the group for the 10, and then pushed on to the front of the 2nd pack for the quicker stuff. Felt like pretty good work and moving fine.
4 PM

Running 32:17 [2] 6.07 km (5:19 / km) +79m 5:00 / km
ahr:124 max:150 shoes: Asics Gel Nimbus 21

Easy jog with Niamh & Lucy from the flat.

Friday May 28 #

9 AM

Running 1:11:04 [2] 12.06 km (5:53 / km) +114m 5:38 / km
ahr:114 max:131 shoes: Asics Gel Nimbus 21

Last day of term and had a few frees to start the day so had a cheeky lie-in and run from home and showed up to work at 11.
Often a struggle pre-brekkie, and this was an effort.
5 PM

Running 46:43 [2] 8.53 km (5:29 / km) +46m 5:20 / km
ahr:116 max:137 shoes: Asics Gel Nimbus 21

Easy from wytham after 1 in the pub. Feeling ropier than it should have. Over-planned the loop a fraction, but no harm.

Thursday May 27 #

4 PM

Orienteering 1:27:12 intensity: (40:12 @2) + (47:00 @3) 13.47 km (6:29 / km) +141m 6:09 / km
ahr:125 max:156 shoes: Inov8 Oroc 280

Control Pick in Nettledbed planned by jonnyq. Nice session to get some much needed utgång practice in, and David Bunn joined me and we did some mini head-to-head stuff splitting it into intervals. Pace was still handy really, but good to put a tad more pressure on, and I had some mistakes out there. Processes not perfect, but getting better at consistently using the compass while out there, so a good session all in all.

Wednesday May 26 #

5 PM

Running 1:07:57 intensity: (11:57 @1) + (40:00 @2) + (16:00 @5) 15.04 km (4:31 / km) +2m 4:31 / km
ahr:135 max:177 shoes: Asics Gel Nimbus Lite 2

5x 1k [3'00] at the track with OUCCC.
Very generous recovery so the 1ks were intended to be quick. The coach said 5k pace though so went for that and it was all good.
Went to hurdle one of the hurdles in lane 3 on the first rep that was out for steeple practice, and caught it with my back foot - woops. The bang rattled round the stadium, but it didn't effect my running so all g.
Also doing the session in the Nimbus Lite which are are much heavier than my usual roadies, so felt a bit clunky early on and a little more work, but came good, and still decent times.
Times - 3'14 / 3'12 / 3'10 / 3'11 / 3'08

Tuesday May 25 #

5 PM

Running 1:03:05 [2] 12.02 km (5:15 / km) +113m 5:01 / km
ahr:147 max:183 shoes: Asics Gel Nimbus 21

Easy run with Lucy, decent essay finally due this eve. Legs feeling heavy now from the weekend.

Monday May 24 #

5 PM

Running 1:12:16 [2] 15.18 km (4:46 / km) +44m 4:42 / km
ahr:131 max:176 shoes: Asics Gel Nimbus 21

Clubrun with a decent group out Marston ferry. Getting lots of praise from James. Legs feeling pretty good this eve. Not great sleep last night cos so many nettle stings yesterday keeping me up.

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