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Training Log: ColmM

In the last 7 days:

activity # timemileskm+mload
  Running6 9:01:30 48.95(11:04) 78.77(6:52) 29721252.1
  Orienteering1 40:26 4.5(9:00) 7.24(5:35) 220161.7
  Strength and Conditioning2 10:0010.0
  Total6 9:51:56 53.44 86.01 31921423.8
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Sunday Apr 21 #

2 PM

Running 3:10:23 [2] 20.0 km (9:31 / km) +1309m 7:10 / km
ahr:168 max:206 shoes: VJ iRock 3

Saturday Apr 20 #

12 PM

Running 14:08 [2] 2.03 km (6:57 / km) +68m 5:58 / km
ahr:137 max:150

Orienteering 40:26 [4] 7.24 km (5:35 / km) +220m 4:51 / km
ahr:161 max:178 shoes: VJ Bold X

Scottish Middle Distance Champs

Thought this could be a good little middle distance hit-out before IOC. In the couple days leading up I realised everybody was going up for the weekend so it would be a solo drive which made it a little less enticing, but at 1hr45, not too far.
Didn't get myself too hyped between various little things, but tried to start and get going well regardless. A little scrappy on #2 and #3, my ankle was hurting and I was finding it hard to push myself with it. Trudged round below to #4 and came in to see GG up the hill to #5 having overtaken me - motivation beginning to plummet.
Got into it and tried to keep moving but never got above 4th gear and struggled round. Ankle started to ease up a bit more in the last 5-10mins.
Not as much fun as I'd hoped, the map was a bit too easy, but mostly the issue was just my ankle - which I've been trying to ignore all week.
Anyway, this served as a good reminder that I need to stay on top of my ankle work over the next couple of weeks, and I need to get myself properly up for it - but that won't be hard for bigger races.

When the ankle's not perfect, it does seem to be better after ~30-40mins running (today, handicap on Wed and similar), so may need longer warm ups. But also some ibuprofen 2hrs before seems to help.

Also maybe should get some new Bolds. Also wish I could find my black noname bottoms. Also legs feeling pretty tired on the sofa at home after. Has been a heavy enough week or two, and that's probably contributing to the lack of desire mid-race. Maybe another tough one and then a nice good taper for IOC.

Running 19:37 [2] 2.78 km (7:03 / km) +69m 6:17 / km
ahr:160 max:182

Friday Apr 19 #

5 PM

Running 52:41 [2] 9.2 km (5:43 / km) +151m 5:17 / km
ahr:151 max:191 shoes: Asics Gel Nimbus Lite 2

Nice and easy lockies with Doyler. Good evening for it. Ankle has been funny all week so was happy to take it easy and not do too much hills.

Thursday Apr 18 #

6 PM

Running 1:35:07 intensity: (1:15:00 @2) + (20:07 @5) 14.52 km (6:33 / km) +565m 5:29 / km
ahr:157 max:179 shoes: Inov8 Parkclaw 260 blue

4x 5mins with Carnethy.

Pippa leading and brought us round to Dunsapie, climbing up towards Nether. Legs felt heavy on the first and let Macrae move away halfway up the first. But worked better on 2, 3 and 4 and was just off Ben moving up towards Jackson. Finlay & Felix up ahead. Nice evening and a move to Blackbird afterwards.

Strength and Conditioning 5:00 [1]

Wednesday Apr 17 #

6 PM

Running 1:41:58 intensity: (1:05:43 @2) + (36:15 @5) 18.25 km (5:35 / km) +631m 4:46 / km
ahr:154 max:181 shoes: VJ iRock 3 (Mar 24)

Carnethy Handicaps are back baby!!
Lovely sun, lovely evening.
Knew on glancing that I was going to have boys hot on my heels but dayum. It was sooner than expected.
Smithy, Dash & Eoin were right on me on top of Wakey Wakey, all due to a quick climb from them.
Went out the back pretty quickly up over the knoll. Rodrigo soon came at the foot of the steepest bit, and I was able to hold on up that. But clearly I’d worked harder because I struggled to turn over when it flattened and he gapped me. Soon it was Totty & Toshy, which was a steam train as they set off in pursuit of the others. I got a great view watching that train really form, but slightly too far back to get to see all 6 descending.
Sasha got me just before the top, hang on a little and rolled back through on the descent, making back a little time on the boys I think, with Sash coming by again late on the traverse.

And what a sight to behold. Looking up the re-entrant to Allemuir in 2nd last place with hoardes of Carnethians in front. Got to watch a bit of the boys rolling, and Sasha running impressively. And also used the many to rally me on, hands in the heather stuff, but got through good numbers.
Hit the descent hard, wanted to get back some confidence post-cobbler. Went through lots of folk and moved well, though none of the boys around to grind an extra few racing seconds out of me.

All in all a great evening. Nice run back with Pippa, Dash, Felix, and then myself & Totty the rest of the way back, before dinner in Tuk Tuk with Cian & Totty. What we live for. No apathy here, no sir.

Tuesday Apr 16 #

5 PM

Running 1:07:36 [2] 11.98 km (5:39 / km) +180m 5:15 / km
ahr:160 max:178 shoes: Asics Gel Nimbus Lite 3

Went out thinking of doing 3x 5mins. Ran with Sasha & Timbo for a bit warming up. Ankle very niggly though and legs were heavy, so felt very easy to call it off with the handicap tomorrow. Did some nice and easy jogging with Tim mostly round the seat. Watched a little of Hoops & Felix’s session before bumping into Thomas & Chopper before regaining Sasha and heading onto Committee meeting. And then onto Auld hoose pub quiz. Wow, what a socialite.

Strength and Conditioning 5:00 [1]

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Training Targets

Jan 1 – Dec 31 (366d)
Total [1-5]500:00:005000km125000m↑
actual:149:16:4129%1246.9km24%32604m↑26%
projected:487:49:1097%4074.7km81%106545m↑85%

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  • May 25 [4w, 5d]: Y! - Jura Hill Race
  • Mar 15, 2041 [881w, 4d]: Since the 15th of March 2011?
  • Jun 17, 2050 [1,364w, 4d]: Y - wmoc 2050 M55 apparently, a lot of competition though. ;)
  • Jan 24, 2240 [11,257w, 4d]: ColmM's kick ass training hours

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