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Training Log Archive: ColmM

In the 7 days ending Dec 4, 2016:

activity	#	time	miles		km		+m	load
Running	9	8:35:00	62.42	(8:15)	100.46	(5:08)	1210	1098.2
Strength and Conditioning	1	1:00:00						120.0
Total	9	9:35:00	62.42		100.46		1210	1218.2

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Sunday Dec 4, 2016 #

Note

Study caught up, and that 120 was unsuccessful. Not helped by Monday evening either. Not the end of the world though.
On the positive: 100k has begun to feel like an easy down week, and whatever niggles I had from last week, feel really quite fresh right now.

11 AM

Running 51:06 [2] 10.6 km (4:49 / km) +80m 4:39 / km

Ran down to blackford to see if I could catch the end of the boys' long run, met them right at the entrance and did 20mins with them.
Easy one.

11 PM

Running 32:31 [2] 7.1 km (4:35 / km) +40m 4:27 / km

Frosty. incl. 5 * 100m strides
Quite the desperate attempt to save the week. I am that bellend.

Saturday Dec 3, 2016 #

10 AM

Running 10:42 [2] 1.91 km (5:36 / km)

characteristically late

Running 30:00 7.85 km (3:49 / km)

7 * 3min [90s] w/ Tim, Tam, Will & James Taylor for a bit.

Started a bit quick, in the group, feeling alright. Started struggling in the 2nd half, and switched to the grass more, a little slower but easier on the legs.
Cutting corners and starting in front to keep in contact.
Had brief thoughts of bailing early on, which in hindsight was nonsense.
Good session.

Running 17:30 [1] 3.08 km (5:41 / km) +30m 5:25 / km

bonus bag-hunting with Dan & Will

Friday Dec 2, 2016 #

1 PM

Running 44:21 [2] 9.11 km (4:52 / km) +40m 4:46 / km

easy meadows, with Dan, Tim, Ali & Will

Thursday Dec 1, 2016 #

6 AM

Running 8:39 [2] 1.93 km (4:29 / km) +25m 4:13 / km

Strength and Conditioning 1:00:00 [2]

Mobility, stetching, fast feet drills, hurdles drills etc
3 * 8 overhead squat @ 20kg
3 * 6 split squats @ 30, 40, 40kg
8 press ups
2 * {5kg overhead lunges, 8 x TRX row, 8+8 step ups}
2 * {10 plank shoulder touch, 8 x 16kg sumo squats, 10 side med ball throws}
3min plank set [2 * (30s front, 30s left, 30s right)]

Running 35:35 [2] 6.89 km (5:10 / km) +85m 4:52 / km

Easy with Tim & Will

7 PM

Running 1:00:11 [2] 11.26 km (5:21 / km) +200m 4:55 / km

Easy lap of the seat & some crags with Will again.
No Carnethy assault this evening. Repping fresh sneaks, so feeling fresh as.

Wednesday Nov 30, 2016 #

2 PM

Running 2:02:13 [2] 20.74 km (5:54 / km) +600m 5:09 / km

Enjoyable EUOC long run on the seat, feeling pretty good, but taking the climbs easy enough.
People cutting off at various different times, did the final bit with Tim & Will to get 2hrs.
Surprising it's only 600m climb I think, and also can't figure out how I did 1.5km less than Will.

Tuesday Nov 29, 2016 #

6 PM

Running 23:08 [2] 4.1 km (5:38 / km)

Running 17:22 4.16 km (4:10 / km) +30m 4:02 / km

4 * 8min [90s] with EUOC.
Bailed and only did 2, and the 2nd one was pure shite.
That's 2 bails this semester, poor form.

In hindsight too 4 * 8 is a cracking session, might see if I can get out and do it at some other point this week.

Running 29:16 [2] 5.14 km (5:41 / km) +60m 5:23 / km

Monday Nov 28, 2016 #

6 PM

Running 32:26 [2] 6.6 km (4:55 / km) +20m 4:50 / km

Easy meadows, squeezed this in.

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