Training Log Archive: ColmMIn the 31 days ending Jul 31, 2017:
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Monday Jul 31, 2017 #
Note
mileage: 75km+
sessions: tempos; (10'00 + 7'30) & (12'30 + 7'30).
other important runs: 40min (progression / fartlek), & 80min hilly.
Running 37:02 [2] 8.14 km (4:33 / km) +87m 4:19 / km
Legs feeling much better than yesterday, always nice to feel good on an easy run.
Sunday Jul 30, 2017 #
Running 1:15:04 15.88 km (4:44 / km) +61m 4:38 / km
But on the way back I was really struggling so even on the small steady efforts I couldn't muster much.
Legs just noticeably tired from the last 2 days.
Strength and Conditioning 10:00 [2]
Saturday Jul 29, 2017 #
Running 1:03:11 [2] 11.02 km (5:44 / km) +304m 5:02 / km
Getting in some easy climbs too, need them I reckon, definitely feeling weak in terms of hill strength. The segments confirm that.
Running 47:38 [2] 10.02 km (4:45 / km) +95m 4:32 / km
Chasing a few miles, but feeling much more energetic than earlier. First double in forever.
Strength and Conditioning 10:00 [2]
Friday Jul 28, 2017 #
Note
Running 44:59 10.31 km (4:22 / km) +70m 4:13 / km
Incl. 5x strides on the warm down.
Decided pretty last minute to give the tempos a go. Ankle feeling a good bit better. Had a last-minute bagel which successfully held off the hunger.
10 minuter went alright, and recovered very quickly, so was optimistic about holding that pace on the 5 minuter.
Pretty pleased with this to be honest. 15 minutes of effort at just off my current 5k pace.
Thursday Jul 27, 2017 #
Note
(rest day)
Wednesday Jul 26, 2017 #
Running 34:18 [2] 7.01 km (4:54 / km) +106m 4:33 / km
Still hobbling a little on that left ankle, good. It better than yesterday, but sessions will be postponed for a bit.
Would made a cycle out of this instead but weather is too grim.
Tuesday Jul 25, 2017 #
Running 26:33 [2] 5.17 km (5:08 / km) +34m 4:58 / km
Was fun :)
Strength and Conditioning 10:00 [2]
Monday Jul 24, 2017 #
Note
70km+
sessions: tempos; 10'00 + 5'00 and 10'00 + 7'30.
other important runs: 90min hilly, likely do 6-days E1
Running 1:03:07 [2] 11.19 km (5:39 / km) +385m 4:49 / km
Felt I need some hill work for Knocknarea so put in effort up the kips, and wasn't as bad as I might have feared.
Fell awkwardly on my leg and had to run on a dead leg for the remainder, still dead now. Weird. No more nikes in the hills.
Caught a pretty sunset so decent evening all in all.
Sunday Jul 23, 2017 #
Note
Running 53:17 12.13 km (4:23 / km) +75m 4:16 / km
Legs feeling alright, but struggling a bit, naturally I guess natural after a late evening.
Times started slipping, so called it at 20min raz, didnt want to call it a day there, so took a wee break, an easy km, and did another 10min razzing to get a bit more done.
Not ideal, but something nonetheless. Maybe not quite up to 45min comfortable at this pace right now, we'll see.
Got a shout from Jonny driving by, nice little motivation boost.
Saturday Jul 22, 2017 #
Running 2:25 [1] 0.44 km (5:27 / km)
Running 11:10 [2] 2.05 km (5:27 / km) +7m 5:21 / km
Running 17:14 [5] 5.02 km (3:26 / km) +5m 3:25 / km
Headwind first 2.5km, tried to stick in behind a few lads on the way out, albeit small enough fellas. Probably lost a little concentration on the 3rd km, as two boyos in front of me got a gap, and the 14 year old went round me to latch on, but I missed his wheel and in the crosswinds had a bit of work to do.
Reflects in the km splits.
After the turn back, I started to up it and make progress back towards them. Caught one and kept working to try get a solid time, but not quite gutting myself.
Right on the border of acceptable / good. So, I guess pleased enough a few weeks back. Would like to go sub-17 in August.
Running 21:26 [1] 3.81 km (5:37 / km) +22m 5:28 / km
Friday Jul 21, 2017 #
Running 58:18 [2] 10.1 km (5:46 / km) +344m 4:56 / km
Showing Paul around a bit, lap of the killingfields, up the crags, up the tourist path and back around.
First time on the seat in ages, nice to be doing some little climbs, felt awkward on the ankle but nothing sore.
Will be replacing 2 x 7'30 tempos with a parkrun tomorrow. Would be nice to be close to 17, with the primary aim of beating 2 weeks ago.
Strength and Conditioning 7:30 [2]
Thursday Jul 20, 2017 #
Running 39:07 [2] 7.07 km (5:32 / km) +195m 4:52 / km
Strength and Conditioning 15:00 [2]
Wednesday Jul 19, 2017 #
Running 1:03:05 13.2 km (4:47 / km) +75m 4:39 / km
With Dan which made it all the nicer, solid little session, but the boy whipped me around on the strides, classic.
Legs feeling alright, body a little tired.
Saw pretty much everyone I know is in Edinburgh, and extended warm down after bumping into Katie, with James Dunn & Sophie too.
Tuesday Jul 18, 2017 #
Note
(rest day)
Monday Jul 17, 2017 #
Note
60-70km.
Sessions: 7'30 + 5'00 tempos, and 2 x 7'30 tempos.
Other important runs: 45min raz, 80 - 90min hilly.
Running 34:00 [2] 6.63 km (5:08 / km) +81m 4:50 / km
Recovery run is just as important as the sessions though.
Sunday Jul 16, 2017 #
Running 1:15:15 [2] 12.9 km (5:50 / km) +425m 5:01 / km
Not feeling the best but cruised the yellow jersey final descent for 2 stage wins in 3 days.
Pretty much bang on plan this week.
Saturday Jul 15, 2017 #
Running 44:36 10.43 km (4:17 / km) +4m 4:16 / km
Starting at 4:10 & drop 5s each km. Hold on as long as you can.
Got down to 3:35s, had a bit more but couldn't get down to 3:30s, so pulled up and left Euzie to finish by himself.
Solid session - replaced the 40min raz with this.
session: 31'43'', 8.25km, 3'51/km
Friday Jul 14, 2017 #
Running 23:00 5.09 km (4:31 / km) +66m 4:15 / km
Stuck to the back of the peleton for much of it, to conserve energy for the huge cat 1 finale. Held on up the hill, had the right wheel, and came round 50m before the line to take the yellow. Delighted.
Strength and Conditioning 5:00 [2]
Thursday Jul 13, 2017 #
Running 30:05 6.38 km (4:43 / km) +23m 4:38 / km
Jaysus, such a struggle. Still carrying ridiculous DOMS from Tuesday, and pre-breakfast won't have helped.
Tried to add in more drills and stretching at the start to sort the DOMS, might have helped a little. No strides today.
Anyway, nothing to write home about, but ground something out. Extended warm down on the bike.
Now at the stage whereby I'm hoping next week the sessions will start to look a bit more like, well, sessions.
Strength and Conditioning 5:00 [2]
Wednesday Jul 12, 2017 #
Running 1:03:43 [2] 11.11 km (5:44 / km) +385m 4:53 / km
Ankle doing alright for the most part, avoiding most pain, rolled it at one point, not too serious, but clearly shouldn't be off-trail without tape right now.
Strength and Conditioning 10:00 [2]
Tuesday Jul 11, 2017 #
Note
positive: Not running too badly considering how much I'm carrying.
negative: the weight-cut will have to start sooner than planned.
Running 9:32 [1] 1.89 km (5:03 / km) +17m 4:50 / km
Strength and Conditioning 1:00:00 [2]
Standardish warmup in circuit gym, what I could remember + Spider crawls, lots of eccentric drops & calf raises.
Main session:
4 x 5 back squat (+ WU) @ 20, 40, 60, 60, 50, 50.
4 x 5 deadlift (+WU) @ 20, 40, 50, 50, 50 (?)
4 x 5 split squat @ 16kg
Running 9:29 [1] 1.87 km (5:05 / km) +37m 4:37 / km
Running 36:06 7.86 km (4:36 / km) +103m 4:19 / km
Struggling a bit on the uphills and downhills. Legs fried from the gym this morning.
A solid day done, but not sure I'll continue this Tuesday gym-tempo double.
Gorgeous summers evening, been missing this.
Monday Jul 10, 2017 #
Note
60km (tentative)
Sessions: 5', 4' tempos & 2x 5' tempos.
Other important runs: 40min raz, 70min hillyish
Note
(rest day)
Strength and Conditioning 10:00 [2]
Sunday Jul 9, 2017 #
Running 46:47 11.13 km (4:12 / km) +63m 4:05 / km
Bit of effort but nice to do. Legs feeling pretty good, no real tightness from yesterday.
Solid.
Strength and Conditioning 15:00 [2]
Saturday Jul 8, 2017 #
Running 13:22 [2] 2.74 km (4:53 / km) +7m 4:49 / km
Running 17:28 [5] 5.03 km (3:28 / km) +6m 3:27 / km
Skipped 2x 4min tempos for the parkrun. Good group out.
Didn't know what to expect, so decided to make sure I wasn't ahead of Purko early on as I know he's good at setting a conservative pace.
Stuck in behind Purko, and most of the first 2.5k felt very easy. It was weird, too much time to think.
Turned back into the wind and I was by myself, 10m off the back of a group of 5 headed by Purko. Bridges the gap, and tucked in at the back.
Gaps started to appear and while I tried to react, the crosswinds got the better of me and there was a split. Dropped the 3 back guys in pursuit of the ones in front, couldnt get there though.
This was probably the only time it felt like I was pushing hard.
Got to 1k to go and was keen to stop already, legs were feeling fine, but I just didn't want to keep going. Cruised in at what I tried to think was a respectable pace, but still was working hard.
Overall: pretty much where I would have expected to be / maybe even a bit better. Hopefully a couple more weeks of running and this will drop nicely.
Running 11:07 [1] 1.67 km (6:39 / km) +11m 6:26 / km
Strength and Conditioning 10:00 [1]
Friday Jul 7, 2017 #
Cycling: Training 59:08 [3]
Cycling: Training 59:08 [3] 27.06 km (27.5 kph) +184m
Nice little ride from uni. Have invested in some cycling shorts which were nice.
Strength and Conditioning 15:00 [2]
Thursday Jul 6, 2017 #
Running 27:55 6.14 km (4:33 / km) +43m 4:24 / km
4min tempo (2min), 3min tempo + 5 x strides.
Still not really at sessions yet, but these were nice.
Strength and Conditioning 15:00 [2]
Wednesday Jul 5, 2017 #
Running 1:05:17 [2] 11.49 km (5:41 / km) +283m 5:04 / km
Lovely morning for it. First 'longer' run I've done, so was enjoying the easy pace.
Strength and Conditioning 10:00 [2]
Tuesday Jul 4, 2017 #
Strength and Conditioning 10:00 [2]
(rest day)
Monday Jul 3, 2017 #
Running 32:12 6.82 km (4:43 / km) +44m 4:35 / km
Cracking weather for a change.
Strength and Conditioning 20:00 [2]
Sunday Jul 2, 2017 #
Running 41:39 [2] 6.4 km (6:30 / km) +230m 5:31 / km
These hills are beckoning for some long runs. If only...
Reckon I might be able for hillier runs soon. Will see though, and play it safe. The taping helps a lot.
Think I may also have witnessed the start of the West Highland Way Relay (if that was a thing that was on today from here then sorry Brian!)
Strength and Conditioning 15:00 [2]
Saturday Jul 1, 2017 #
Hike 4:52 [1] +1383m