Training Log Archive: ColmMIn the 31 days ending Aug 31, 2017:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||
Thursday Aug 31, 2017 #
Running 54:36 [2] 10.13 km (5:24 / km) +204m 4:54 / km
Wednesday Aug 30, 2017 #
Running 2:09:58 [2] 18.14 km (7:10 / km) +1121m 5:28 / km
Struggling on the climbs but that's why I did this run. Ain't done anything long for a while, enjoyed this.
Tuesday Aug 29, 2017 #
Running 33:29 [2] 6.53 km (5:08 / km) +95m 4:47 / km
Monday Aug 28, 2017 #
Running 23:12 [2] 4.63 km (5:01 / km) +40m 4:48 / km
Sunday Aug 27, 2017 #
Note
(rest day)
Saturday Aug 26, 2017 #
Running 21:25 [2] 4.27 km (5:01 / km) +7m 4:58 / km
Running 12:38 [1] 2.3 km (5:30 / km) +12m 5:21 / km
Running 1:02:26 [5] 14.16 km (4:25 / km) +407m 3:51 / km
Tough race. Set off steady early on, wary of the length. Feeling comfortable along the road, and on the steep road bit Haynesy and lorrieq came up to me.
Tough climb, kept moving, walked a fair amount, but kept running a reasonable amount. Haynes flew off, but was able to keep Laurence in sight for a good bit.
Hit the top, legs a bit jelly-ish. Not quite as aggressive on the descent as I would have liked to have been, and it was a bit less technical than I remembered, but still went well and gained back a little bit of time on the boys.
Hit the road, with Quinn not too far up the road. Started doing my best to work back, but could soon tell he was putting time into me, and realised I had to just work away. Reeled in a few boyos in the latter stages. Legs were jelly on all the wee road climbs. Struggling a lot but got through.
Went by Turlough Conway with maybe 1.5k to go, but he came back and had the crowd with him. Hung on just about for the last 600 or so, but I came out with 150 to go and had a couple gears left to get it done.
Haynes - 10th
LQ - 12th
Colm - 15th
jonnyq - 25th
Was very solid packing. Took 3rd team though, with McMahon's team first, and Travers' 2nd.
Will all need to be sub-60 next year.
Happy with the performance. Need some more miles, and sessions. Shape is quite respectable, impressive by the guys.
Results
Running 16:31 [1] 2.24 km (7:23 / km) +1m 7:22 / km
Friday Aug 25, 2017 #
Running 29:38 [2] 5.22 km (5:40 / km) +27m 5:32 / km
Thursday Aug 24, 2017 #
Running 45:06 [2] 7.23 km (6:14 / km) +345m 5:02 / km
Wednesday Aug 23, 2017 #
Running 35:16 7.59 km (4:39 / km) +43m 4:31 / km
ahr:140 max:177
Planned on doing 3, but was a bit concious of the lingering throat, and a little tired too, so left it at 2.
With James for the warm up & down.
Tuesday Aug 22, 2017 #
Running 30:50 [1] 6.69 km (4:36 / km) +55m 4:26 / km
ahr:134 max:158
Would like to do a little taper session tomorrow, but will see how throat is in the morning.
Legs feeling very fresh.
Monday Aug 21, 2017 #
Strength and Conditioning 5:00 [3]
Sunday Aug 20, 2017 #
Note
(sick)
Saturday Aug 19, 2017 #
Running 3:37 [4] 0.83 km (4:22 / km) +1m 4:20 / km
Running 19:05 [5] 5.04 km (3:47 / km) +5m 3:46 / km
Took a moment to ourselves, then set about weaving through the crowds.
I put in a valiant effort of trying to keep up for about 800m, then the body took over the mind, and I plummeted back as the hangover really kicked in.
Think there's room for improvement with the time.
Running 5:16 [1] 0.78 km (6:45 / km) +14m 6:12 / km
Running 45:18 [2] 9.1 km (4:59 / km) +121m 4:40 / km
ahr:140 max:164
Friday Aug 18, 2017 #
Running 34:09 [2] 6.74 km (5:04 / km) +48m 4:54 / km
ahr:132 max:146
Thursday Aug 17, 2017 #
Running 1:08:26 12.29 km (5:34 / km) +512m 4:37 / km
ahr:145 max:170
First - gradual uphill for maybe 80%
Second - started at the foot of west kip, fairly savage start, two steep climbs and some steep descents.
Third - was up near black hill, did the first minute or so in terrain then all downhill on nice trails.
Pretty pleased with it, feeling fairly fit, and relatively happy with the climbs. May have destroyed my quads for a parkrun this weekend though.
Gorgeous quiet evening. On the edge of getting too dark, probably need to start at 8, or before, in the next wee while if gonna go torcheless.
Strength and Conditioning 7:30 [2]
Wednesday Aug 16, 2017 #
Running 31:05 [2] 6.67 km (4:40 / km) +61m 4:28 / km
ahr:137 max:160
Tuesday Aug 15, 2017 #
Note
Running 1:06:42 13.08 km (5:06 / km) +175m 4:47 / km
ahr:136 max:168
Meadows, canal, craiglockhart, hermitage, Blackford, home.
First time for all up Craiglockhart.
Very nice little afternoon.
Short uphill pickup from Blackford back to the flat.
Monday Aug 14, 2017 #
Running 56:52 [2] 11.31 km (5:02 / km) +183m 4:39 / km
ahr:130 max:152
So, ended up with Mikey, Tam, and great stories for company.
Bit rekt from the weekend and well hungry, but feeling mostly fine while running.
First time with the heart rate monitor in yonks.
Strength and Conditioning 10:00 [1]
Sunday Aug 13, 2017 #
Note
Running 1:11:11 15.04 km (4:44 / km) +46m 4:40 / km
10 minute or so pickup towards the end.
Saturday Aug 12, 2017 #
Running 1:01:39 14.02 km (4:24 / km) +131m 4:12 / km
4:10s down, stagnated around 3:45s so stuck in there and just kept the effort. Had planned 10, but happy to get 9k done.
Off 2hrs sleep, so this could have been a lot worse.
Helped big time by corbett as coach and pacemaker on the bike alongside.
session: 34'57, 9km, 3'53/km
Running 6:43 [1] 1.13 km (5:58 / km) +1m 5:56 / km
Thursday Aug 10, 2017 #
Note
(rest day)
Strength and Conditioning 7:30 [2]
Strength and Conditioning 5:00 [2]
Wednesday Aug 9, 2017 #
Running 30:22 [2] 6.29 km (4:50 / km) +52m 4:38 / km
Strength and Conditioning 7:30 [2]
Tuesday Aug 8, 2017 #
Running 36:29 [2] 7.01 km (5:12 / km) +142m 4:44 / km
Sleeping pattern fairly fecked at the minute.
Running 48:09 11.09 km (4:21 / km) +73m 4:12 / km
From uni again, on the undulating country roads. Enjoy these. Less windy than last week, felt stronger on the way out, but not on the way back. Paces reflected this. Could be wind-related.
Solid.
Monday Aug 7, 2017 #
Note
75km+
sessions: tempos; 12'30 + 10'00. 2x MFD.
other: 30-40 tempo / progression. 90 hilly.
Running 47:26 [2] 10.02 km (4:44 / km) +161m 4:23 / km
Planned on going after uni, but like Friday, I wanted to catch the athletics.
Sunday Aug 6, 2017 #
Running 1:22:45 [2] 15.01 km (5:31 / km) +279m 5:03 / km
Lots of fun, great to have some chat.
Saturday Aug 5, 2017 #
Running 57:16 13.21 km (4:20 / km) +83m 4:12 / km
Pulled the paces back a little to make sure I managed.
Started at 4:15s, down to 3:40s. Paces a little variable trying to follow the gps, but overall pretty happy to stick to the aims.
session: 31'31, 8k, 3'57/km
Friday Aug 4, 2017 #
Running 51:59 10.9 km (4:46 / km) +200m 4:22 / km
Had planned to go pentlands after uni, but wanted to watch the athletics. Worked out well enough, this was an enjoyable little run, with some steadier efforts dodging through the crowds.
Thursday Aug 3, 2017 #
Running 51:39 11.78 km (4:23 / km) +104m 4:12 / km
Slightly undulating roads from uni. Windy out and mostly slightly uphill on the way out, so pace a bit out the window on the first, but much nicer on the 7'30 home then.
5 strides included on the warm down.
Another solid session, mostly pretty pleased.
Wednesday Aug 2, 2017 #
Running 45:48 8.77 km (5:13 / km) +293m 4:28 / km
Strength and Conditioning 12:30 [2]
Tuesday Aug 1, 2017 #
Running 31:08 [2] 6.68 km (4:40 / km) +25m 4:34 / km
Caught the worst of the weather in the last 10mins or so, but it was pleasant.
Legs feeling great.
Running 36:49 8.84 km (4:10 / km) +40m 4:04 / km
Wet out. Slow pace, but solid effort, so I'll take it.