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Training Log: ColmM

In the last 7 days:

activity # timemileskm+m
  Running9 9:03:07 69.52(7:49) 111.88(4:51) 413
  Total9 9:03:07 69.52(7:49) 111.88(4:51) 413
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ThFrSaSuMoTuWe

Tuesday Nov 21 #

10 AM

Running 43:34 [2] 8.55 km (5:06 / km) +40m 4:59 / km

easy back from wesley.
6 PM

Running 1:23:14 intensity: (30:00 @1) + (29:14 @2) + (24:00 @4) 17.11 km (4:52 / km) +44m 4:48 / km

Rathfarnham - 7x 1k [90”]
Was gonna switch session to morning and easy in the evening but reverted back in the end.
Feeling a bit tired and stomach feeling a bit of food, always good to get the excuses in early. Running slooow, but not a big deal. Times erratic, but sure just ploughing through the session and it’s onwards and upwards.
You gain more from the rough days and all that I suppose.

Monday Nov 20 #

12 PM

Running 44:11 [2] 8.6 km (5:08 / km) +31m 5:03 / km

Easy 2 laps howiye
4 PM

Running 1:13:38 [2] 16.05 km (4:35 / km) +14m 4:34 / km

Miles in UCD. Ended up with ruadhan & dalybuzz for a while, especially Daly.
Then linked up with Corbett for the last 25mins or so.
Nice run. Probably good to get in a few of these at slightly quicker paces because it felt a little more effort in the last 5k than I would have expected.
Am away the 2nd half of this week so trying to front-load.

Sunday Nov 19 #

11 PM

Running 45:04 [2] 8.64 km (5:13 / km) +45m 5:05 / km

Late one ticking over to get the mileage.
Took a big enough knock in me football match yesterday, and have a pain at the back of my knee / lower hamstring. Hoping to run it off.
Tired today also.

Saturday Nov 18 #

9 AM

Running 32:35 [2] 6.61 km (4:56 / km) +45m 4:46 / km

Running 35:46 [4] 9.19 km (3:54 / km) +70m 3:45 / km

Rathfarnham xc tempo session, in Tymon.
Set off a little quick, got reeled in by Donagh, and then himself and Dave proceeded to drop me, consistently, by a lot.
Got reeled in by the next 2 just before we finished up.
Aerobically finding it fine, legs not particularly struggling, but once again, unable to get moving quicker.
I am quite fit right now, but I absolutely cannot run fast. It’ll come, will just keep doing these sessions and building the strength.

Running 27:39 [2] 5.6 km (4:56 / km)

Back home with Donagh, sound fella.

Friday Nov 17 #

2 PM

Running 56:10 [2] 11.15 km (5:02 / km) +42m 4:57 / km

A few very easy friday miles with ruairí long.
Been meaning to check out this route towards tymon for a while. Quite nice.

Thursday Nov 16 #

12 PM

Running 31:01 [2] 6.05 km (5:08 / km) +40m 4:58 / km

Standard enough easy ‘morning’
4 PM

Running 1:10:15 [2] 14.34 km (4:54 / km) +43m 4:50 / km

Grass recovery.
Legs feeling better as it went on, few loops in terenure, then onto bushy. Good times. Embraced the darkness.

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Training Targets

Jan 1 – Dec 31 (365d)
Total 400:00:004000km2500c
actual:304:49:1376%2498.3km62%815c32%
projected:342:20:1285%2805.8km70%915c36%

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