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Training Log: ColmM

In the last 7 days:

activity # timemileskm+m
  Running5 3:59:56 29.98(8:00) 48.25(4:58) 651
  Strength and Conditioning1 5:00
  Total6 4:04:56 29.98 48.25 651
averages - weight:82kg
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FrSaSuMoTuWeTh

Wednesday Jul 19 #

7 PM

Running 1:03:05 intensity: (49:35 @2) + (13:30 @4) 13.2 km (4:47 / km) +75m 4:39 / km

Tempos: 7'30 (3'00) 5'00 + 5 x strides.
With Dan which made it all the nicer, solid little session, but the boy whipped me around on the strides, classic.
Legs feeling alright, body a little tired.
Saw pretty much everyone I know is in Edinburgh, and extended warm down after bumping into Katie, with James Dunn & Sophie too.

Tuesday Jul 18 #

Note
(rest day)

Monday Jul 17 #

Note

Week 4:
60-70km.
Sessions: 7'30 + 5'00 tempos, and 2 x 7'30 tempos.
Other important runs: 45min raz, 80 - 90min hilly.
2 PM

Running 34:00 [2] 6.63 km (5:08 / km) +81m 4:50 / km
weight:82kg

Easy while the boys watched Game of Thrones.
Recovery run is just as important as the sessions though.

Sunday Jul 16 #

10 AM

Running 1:15:15 [2] 12.9 km (5:50 / km) +425m 5:01 / km

Solid little run with Euzie, Will, Corbett, jonnyq & niallmac.
Not feeling the best but cruised the yellow jersey final descent for 2 stage wins in 3 days.
Pretty much bang on plan this week.

Saturday Jul 15 #

11 AM

Running 44:36 intensity: (12:36 @2) + (32:00 @4) 10.43 km (4:17 / km) +4m 4:16 / km

Barefoot progression on the UCD pitches, with Will, Euzie & niallmac.
Starting at 4:10 & drop 5s each km. Hold on as long as you can.
Got down to 3:35s, had a bit more but couldn't get down to 3:30s, so pulled up and left Euzie to finish by himself.
Solid session - replaced the 40min raz with this.

session: 31'43'', 8.25km, 3'51/km

Friday Jul 14 #

2 PM

Running 23:00 intensity: (22:00 @2) + (1:00 @5) 5.09 km (4:31 / km) +66m 4:15 / km

Tour de Bushy stage with Euzie & Will.
Stuck to the back of the peleton for much of it, to conserve energy for the huge cat 1 finale. Held on up the hill, had the right wheel, and came round 50m before the line to take the yellow. Delighted.
11 PM

Strength and Conditioning 5:00 [2]

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Training Targets

Jan 1 – Dec 31 (365d)
Total 400:00:004000km2500c
actual:170:25:1242%1082.4km27%663c26%
projected:311:00:5977%1975.3km49%1210c48%

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