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Training Log: ColmM

In the last 7 days:

activity # timemileskm+mload
  Running9 9:09:10 65.73(8:21) 105.78(5:11) 13181216.6
  Yoga1 25:0025.0
  Strength and Conditioning3 15:0015.0
  Total12 9:49:10 65.73 105.78 13181256.6
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Wednesday Oct 28 #

11 AM

Running 35:41 [2] 7.13 km (5:00 / km) +87m 4:43 / km
ahr:131 max:149 shoes: ASICS Gel Nimbus 21 (std. fit)

Morning loop a little later after a late enough night. Feeling pretty good.
7 PM

Running 59:06 intensity: (43:00 @2) + (16:06 @5) 12.12 km (4:53 / km) +326m 4:18 / km
ahr:128 max:164

5 x cyclist dismount hill reps.
Another nice evening for a solid session. Feeling pretty good. Started a little easier than intended and built into it. Feared I may have started to overcook it after the 3rd, but came good and was still able to improve them. Close to the sub-3 in the end.
Times: 3'27, 3'16, 3'11, 3'09, 3'01.

Tuesday Oct 27 #

9 AM

Running 53:10 [2] 10.02 km (5:18 / km) +92m 5:04 / km
ahr:146 max:178 shoes: ASICS Gel Nimbus 21 (std. fit)

Easy farm loop to wake up the legs. Not the nicest morning but alright. The exit out of the last field has been closed over with barbed wire, not the trickiest hop, but if it stays like that I may have to move the loop back to the road section there which would be a bit of a shame.
3-day midterm now.
4 PM

Running 50:03 [2] 9.42 km (5:19 / km) +93m 5:04 / km
ahr:122 max:144 shoes: ASICS Gel Nimbus 21 (std. fit)

An extended morning loop in the afternoon.

Monday Oct 26 #

7 AM

Running 38:14 [2] 7.14 km (5:21 / km) +88m 5:02 / km
ahr:120 max:146 shoes: ASICS Gel Nimbus 21 (std. fit)

Morning loop with James and Lucy. Really nice morning making an argument for GMT over BST but I'm still very far from convinced.
Still, good chat, enjoyed it a lot, and the legs feeling good. Some motivational nonsense getting chatted, good fun.

Yoga 25:00 [1]

Squeezed in some time with Tim before lectures, restarting at day 1. Been too long, and felt good.
4 PM

Running 1:18:02 [2] 14.01 km (5:34 / km) +184m 5:14 / km
ahr:134 max:174 shoes: inov8 Roclite 280

Golf loop solo with 6 hill sprints near the end. Didn't bring a torch and it was fine, but not ideal. Missing BST already.
10 PM

Strength and Conditioning 5:00 [1]

ankle exercises, wobble board, calf raises.

Sunday Oct 25 #

10 AM

Running 1:20:41 [2] 13.98 km (5:46 / km) +245m 5:18 / km
ahr:123 max:153 shoes: inov8 Roclite 280

Nice Sunday run with Lucy, lovely day for it.
Didn't see the need for a long run after yesterday, so did the Wytham 14, but took a shortcut trail so it wasn't quite 14 :(
Rounds out a decent easy week, legs feeling better and ready to hit the ground running again next week.
10 PM

Strength and Conditioning 5:00 [1]

ankle exercises, lunges, SL Squats, calf raises

Saturday Oct 24 #

10 AM

Running 1:30:42 intensity: (1:00:42 @2) + (20:00 @4) + (10:00 @5) 19.58 km (4:38 / km) +19m 4:37 / km
ahr:140 max:187

30min progression with James.
Split it into 5min blocks starting at 4min/km and trying to bring it down 5sec/km each 5mins.
Went pretty well, ran it round Christchurch meadow which was a bit busier than ideal but nice wide paths for some sections. Felt like a bit of work from about halfway but managed to keep picking it up and get in or around the desired paces, so pretty happy overall, good session.
Long warm & warm down because we dropped Lucy to South parks for the OUCCC session.
Total session: 30'11, 8km, 3'46/km
Splits paces: 4'00, 3'52, 3'48, 3'45, 3'41, 3'36
11 PM

Strength and Conditioning 5:00 [1]

Ankle exercises. calf raises, SL squats, lunges.

Friday Oct 23 #

6 PM

Running 1:03:31 [2] 12.37 km (5:08 / km) +184m 4:47 / km
ahr:168 max:186 shoes: inov8 Roclite 280

Golf loop with James. Nice evening out.
Have done a bit more rolling the last few days and after a couple of weeks of tightness, the easy week has got my poor calves nearly back to normality. Wonderful.

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Training Targets

Jan 1 – Dec 31 (366d)
Total 5000km
actual:3903.3km78%
projected:4730.5km94%
Total [1-5]450:00:00
actual:511:14:38113%
projected:619:35:13137%

Reports

Search Log

 


  • Mar 15, 2041 [1,063w, 1d]: Since the 15th of March 2011?
  • Jun 17, 2050 [1,546w, 1d]: Y - wmoc 2050 M55 apparently, a lot of competition though. ;)
  • Jan 24, 2240 [11,439w, 1d]: ColmM's kick ass training hours

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Nov 1
Oct 25
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Nov 1
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