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Training Log: ColmM

In the last 7 days:

activity # timemileskm+m
  Running5 4:45:51 35.07(8:09) 56.44(5:04) 670
  Orienteering1 32:11 4.68(6:53) 7.53(4:16) 14820c
  Strength and Conditioning1 20:00
  Total5 5:38:02 39.75 63.97 81820c
averages - weight:77.4kg
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SuMoTuWeThFrSa

Wednesday Feb 22 #

Note
weight:77.4kg

Had expected / hoped this to be slightly lower.
11 AM

Running 2:01:00 [2] 22.1 km (5:29 / km) +470m 4:57 / km

Started out doing a little myself, then did Pine Forest 10, and joined Clo for part of it.
Headed back through Cruagh, Masseys, and back down the roads.
Legs not too energetic on the route home, but run seems to have been pretty alright.

Tuesday Feb 21 #

11 PM

Running 50:37 intensity: (28:07 @2) + (22:30 @4) 12.05 km (4:12 / km) +60m 4:06 / km

You'll get your run done when you need to get your run done, I guess, but today that was pretty much midnight. Brought me right back to the streak days, but I love this shit really.

Wanted to do something slightly productive, so settled on a bit of a rolling session, along the dodder.
2k warm up, 3 x 2k tempo (1k float), 2k warm down.

First 2k was good conditions.
Second 2k was a little more off-road, and had a decent hill, however that was followed by a decent descent.
Final 2k was all road, and even net downhill, but fairly vicious headwind.

Overall a decent steady run. Pretty happy with how it went, and how the legs are feeling (much better than during the sprints at the weekend).

Monday Feb 20 #

6 PM

Running 1:19:29 intensity: (40:00 @1) + (39:29 @2) 15.03 km (5:17 / km) +93m 5:08 / km

Easy out to UCD, then picked up lorrieq & jonnyq for a bit. Very easy in the middle, and legs began to feel a bit stale, probably after the weekend, took a bit of effort to get moving again.

Sunday Feb 19 #

Note

it seems about time I slow down the beer.
9 AM

Running 4:35 [1] 0.74 km (6:12 / km) +1m 6:09 / km

Orienteering 32:11 [5] 7.53 km (4:16 / km) +148m 3:53 / km
20c

Armagh Urban

Went fine, not running mad fast, but putting in effort. Orienteering fine, just a bit stale.
8 PM

Running 30:10 [2] 6.52 km (4:38 / km) +46m 4:28 / km

Evening run to stretch the legs.
Feeling like I'm over the worst of the batch of little injuries, and ready to get back to business now.

Strength and Conditioning 20:00 [3]

10' core with Niamh
10' conditioning

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Training Targets

Jan 1 – Dec 31 (365d)
Total 400:00:004000km2500c
actual:45:36:4111%376.8km9%210c8%
projected:302:41:3775%2500.8km62%1394c55%

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