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Training Log Archive: ColmM

In the 7 days ending Apr 24:

activity # timemileskm+mload
  Running7 9:11:53 50.45(10:56) 81.19(6:48) 22141103.8
  Hike1 5:05:25 1131305.4
  Strength and Conditioning5 1:00:0060.0
  Orienteering1 38:52 5.02(7:45) 8.08(4:49) 77194.3
  Total13 15:56:10 55.47 89.27 34221663.5
  [1-5]12 10:50:45

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Sunday Apr 24 #

8 AM

Running 1:47:19 [2] 23.85 km (4:30 / km) +154m 4:22 / km
ahr:136 max:172 shoes: ASICS Gel-Nimbus 23 Lite-Show

Southampton Half

Was planning on just long running this with some friends / use it as a mini session as I wasn't going to race before IOC. Didn't enter due to the price and me not racing, but Rachel ended up pulling out as her hip was sore, so took her number and ran a chunk with Tim.
Also threw in a 2k tempo, 500m jog back recovery and a 4k ish tempo as well.
Hillier course than I would have anticipated, and cool to go through St Mary's briefly. We ran just under 100mins, though I guess I had actually done an extra 500m too.
Good day out but could feel the knee get uncomfortable at times, never bad though.

Saturday Apr 23 #

6 PM

Running 38:01 [2] 7.12 km (5:20 / km) +54m 5:09 / km
ahr:120 max:150 shoes: Asics Gel Nimbus 23

Very easy hungover loop around southampton common.
11 PM

Strength and Conditioning 5:00 [1]

Friday Apr 22 #

2 PM

Running 1:16:49 [2] 12.1 km (6:21 / km) +395m 5:28 / km
ahr:132 max:167 shoes: Asics Gel Nimbus 23

Lovely run from Haytor in Dartmoor. Nice hitting a few of the tors, and lovely curragh-esque grass.

Thursday Apr 21 #

7 AM

Running 41:52 [2] 7.13 km (5:52 / km) +16m 5:49 / km
ahr:114 max:140 shoes: Asics Gel Nimbus 23

Incredibly stiff run from caernarfon. Plantars both really tight given I was just up. Warmed up but took the guts of 3k to do so. Stiff in general though from yesterday.
11 PM

Strength and Conditioning 10:00 [1]

Wednesday Apr 20 #

1 PM

Running 3:56:31 [2] 21.92 km (10:47 / km) +1531m 8:00 / km
ahr:119 max:150

Gorgeous long run from Ogwen, solo.
Started up the North ridge of Tryfan on some semi serious scrambles, but I’d read about them and in reality most of it was fine once you were on the right line. Spent a while at the top waiting for a chance to jump from Adam to Eve, but some fellow spent 20mins building up the courage, so in the end I left him be, couldn’t be waiting all day.
Coming off the summit I bumped into Finlay Wild and got chatting for a couple of minutes which was pretty cool!
Continued from there up on the Glyder few, and from there continued on and ticked off most everything on the little range.
Just on a pack of fruit pastilles, and no water as I didn’t have a bag, made it through all good, but on paper it probably wasn’t a genius move.
Anyway, lovely day out! Lots of fun.
11 PM

Strength and Conditioning 10:00 [1]

Ankle work, a bit less as the calves and legs tired from today.

Tuesday Apr 19 #

9 AM

Running 41:09 [2] 7.84 km (5:15 / km) +64m 5:02 / km
ahr:122 max:153 shoes: ASICS Gel-Nimbus 23 Lite-Show

Easy run from accommodation in Shropshire. Got lost in some farmers fields but made it work.
2 PM

Hike 5:05:25 [0] +1131m
ahr:109 max:151


5:05:25 [2] 18.02 km (16:57 / km) +1131m 12:54 / km


Carnedd Dafydd & Carnedd Llewelyn with Rachel. Lovely out.
11 PM

Strength and Conditioning 15:00 [1]

Ankle work - balance, strengthening etc

Monday Apr 18 #

10 AM

Running 10:12 [2] 1.23 km (8:18 / km) +2m 8:14 / km
ahr:150 max:170

Orienteering 38:52 [5] 8.08 km (4:49 / km) +77m 4:36 / km
ahr:161 max:177

JK Relay leg 3 with TVOC

Tom said he’d felt the long distance out there but didn’t seem too unhappy with his run, and James looked to have gone pretty well so set off not knowing where we were or who was around but figured some people would be.
I didn’t tape the ankle and it felt fine which was a great start, and I also didn’t feel too worried I’d damage it in this terrain, but took the forest cautiously to be safe.
Ended up tucked in behind an SYO vet who was moving well through the forest and we had the exact same gaffle. I checked everything and we split on one leg only for me to come in behind again, but the nav was smooth so I was very happy to sit behind.
We got out into the open and on the long leg I slowly started to move ahead, I hadn’t gotten to check his number but looks like he wasn’t on JK trophy but the course seemed very similar.
I was slowly edging away, and suddenly 1 or 2 others started to reveal themselves. Went through a couple of teams who’d clearly front-loaded, and then caught a Rajaimen Rykmentti top, and went straight through him when he took a poor exit. Heading back to the spectator he stormed past me and I upped the pace to try and hang on, and it became clear we had a race. I was smoother but he was stronger. He edged ahead after the spectator and I let him extend the gap when I took a rogue wide route to the control on the weird circular path. I was worried it was over then but made sure to push on and hope, this is why I asked for leg 3, perfect practice. Got the next one fine, and then as I headed towards the one in the ditch (3rd last), I saw him stop confused - I headed with some confidence to the spur end only to be foiled, and then see him punch it and run away, still with about 10sec gap. Alas, another opportunity missed. His line to the 2nd last looked funny, so I took my time, picked the feature and saw crowds around it, perfect, he’d missed it. Saw him coming up as I punched it so turned it up a few gears on the final run to the last and had enough to hold out. Great relay practice!
Sounded like he’d had a shocker on the long leg and lost 5-6mins.
All this while a bit hungover was a pretty solid return, and pretty happy with how the team did overall - 16th.
Nice end to the weekend, especially after yesterday. But still plenty to sort.
11 PM

Strength and Conditioning 20:00 [1]

Ankle work - SL hopping, ligament strengthening, eyes closed balancing, some SL lateral movements etc

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