Training Log Archive: ColmMIn the 7 days ending Jul 9, 2017:
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Sunday Jul 9, 2017 #
2 PM
Running 46:47 11.13 km (4:12 / km) +63m 4:05 / km
30min raz + WU / WD.
Bit of effort but nice to do. Legs feeling pretty good, no real tightness from yesterday.
Solid.
Bit of effort but nice to do. Legs feeling pretty good, no real tightness from yesterday.
Solid.
11 PM
Strength and Conditioning 15:00 [2]
Saturday Jul 8, 2017 #
9 AM
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
Crammond parkrun.
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.
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
11 PM
Strength and Conditioning 10:00 [1]
Friday Jul 7, 2017 #
6 PM
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.
11 PM
Strength and Conditioning 15:00 [2]
Thursday Jul 6, 2017 #
9 PM
Running 27:55 6.14 km (4:33 / km) +43m 4:24 / km
Sunset session on the Meadows.
4min tempo (2min), 3min tempo + 5 x strides.
Still not really at sessions yet, but these were nice.
4min tempo (2min), 3min tempo + 5 x strides.
Still not really at sessions yet, but these were nice.
Strength and Conditioning 15:00 [2]
Purko arrived home mid-core
Wednesday Jul 5, 2017 #
10 AM
Running 1:05:17 [2] 11.49 km (5:41 / km) +283m 5:04 / km
Easy morning miles with Carcas & the gals.
Lovely morning for it. First 'longer' run I've done, so was enjoying the easy pace.
Lovely morning for it. First 'longer' run I've done, so was enjoying the easy pace.
11 PM
Strength and Conditioning 10:00 [2]
Tuesday Jul 4, 2017 #
11 PM
Strength and Conditioning 10:00 [2]
(rest day)
Monday Jul 3, 2017 #
5 PM
Running 32:12 6.82 km (4:43 / km) +44m 4:35 / km
2x 3min tempos + 5x strides, from uni.
Cracking weather for a change.
Cracking weather for a change.
11 PM
Strength and Conditioning 20:00 [2]