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Training Log: ColmM

In the last 7 days:

activity # timemileskm+mload
  Running6 5:23:48 37.5(8:38) 60.35(5:22) 1045765.6
  Climbing2 3:00:00180.0
  Cycling: Commute8 2:36:20156.3
  Strength and Conditioning7 1:40:00100.0
  Orienteering1 33:11 2.38(13:55) 3.84(8:39) 16499.6
  Total18 13:13:19 39.88 64.19 12091301.5
  [1-5]11 7:36:59
averages - sleep:7.8
«
3:12
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TuWeThFrSaSuMo

Sunday Jul 22 #

10 AM

Running 5:23 [2] 0.68 km (7:52 / km) +22m 6:46 / km

Orienteering 33:11 [3] 3.84 km (8:39 / km) +164m 7:07 / km

O in trooperstown.
Mix of forest. Head high ferns on some early bits, and then got crazy high near 3 so I bailed back out of that open section back up to 7. Far side was lovely. After heading towards 15 and seeing that open was also uncrossbale, and was a bit tight for time just left the last loop and headed back.

Orienteering mixed. I was probably a bit dehydrated, felt a bit tired out there and it was warm. A little lazy at times, but mostly doing the right stuff. Compass good for the most part, but had a poor downhill leg in the nicest section.

Course from jonnyq was much appreciated.

Running 11:23 intensity: (8:23 @2) + (3:00 @5) 1.54 km (7:23 / km)

3x 1min hill reps [jog down], and jog back to car / wade through river.

Climbing 1:30:00 [0]

6 PM

Running 32:07 [2] 6.01 km (5:20 / km) +21m 5:15 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Easy evening jog to stretch the legs and add a little extra. Just a lovely day today, and this was enjoyable.

Strength and Conditioning 20:00 [1]

Saturday Jul 21 #

12 PM

Strength and Conditioning 10:00 [1]

Climbing 1:30:00 [0]

3 PM

Running 1:13:27 [2] 12.51 km (5:52 / km) +349m 5:09 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Easy one back. Wanted to get at least a little hills in, and got a nice little run in. Calves still tight, and body a bit tired in general today.
Took a weigh in on the old method after to see, nice to see we're progressing nicely.
6 PM

Strength and Conditioning 15:00 [1]

Friday Jul 20 #

9 AM

Cycling: Commute 16:40 [0]
(rest day)

6.07 km (21.9 kph)
6 PM

Cycling: Commute 16:21 [0]

5.95 km (21.8 kph) +42m
11 PM

Strength and Conditioning 15:00 [1]

Thursday Jul 19 #

8 AM

Cycling: Commute 15:30 [0]

6.03km (23.5 kph)
5 PM

Running 1:00:27 intensity: (49:27 @2) + (11:00 @4) 12.01 km (5:02 / km) +65m 4:54 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Easy out to phoenix park with Corbett.
Then, we had plans for a short session, but my calves were still in bits from thursday. In the end we ploughed on and went for it, but you'd be hard-pushed to call what I did a session.
3x 1k [100"] at tempo sort of pace, struggling to move, but first one warmed the legs up a bit, and sure yeah. Nice to do something a little faster, though who knows how beneficial.
3:49, 3:35, 3:37.

Cycling: Commute 38:51 [0]

13.03 km (20.1 kph) +57m
11 PM

Strength and Conditioning 5:00 [1]

Wednesday Jul 18 #

8 AM

Cycling: Commute 16:46 [0]
slept:8.0

6.05 km (21.7 kph)
6 PM

Cycling: Commute 17:27 [0]

5.96 km (20.5 kph) +38m
8 PM

Running 55:46 [2] 11.15 km (5:00 / km) +32m 4:56 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Some easy grass miles.
Laps of bushy & terenure. Lovely evening out, and bumped into Laura S in bushy which was most pleasant. Must make a note of TT Racers sessions come Autumn.
Calves very tight and domsy from yesterday’s trails, but this helped a bit. Some strides thrown in towards the end.
11 PM

Strength and Conditioning 15:00 [1]

+ much calf rolling

Tuesday Jul 17 #

9 AM

Cycling: Commute 16:14 [0]
slept:7.5

6.03 km (22.3 kph)
5 PM

Cycling: Commute 18:31 [0]

6.01 km (19.5 kph) +39m
7 PM

Running 1:25:15 intensity: (41:45 @2) + (43:30 @4) 16.43 km (5:11 / km) +555m 4:26 / km

Cruagh tempos - 3x ~15min hilly [3:30mins].

Got Corbett out with me for el Classico. Tough session, but have been looking forward to getting to it. Classic tough session nerves on the start line.
Once we got going, we were moving alright, Corbett dragged me through the uphill a bit quicker than usual, and then cruised nicely down on the first. Knew I’d probably overcooked the uphill and was probably in for some lovely positive splits.
Bit tougher on the next, and a bit more effort on the decent, but didn’t go too badly. Much tougher on the final one, Corbett left me to it with a couple hundred metres left on the climb which was a pure grind, but got through it and suffered back.

Some nice positive splits as expected, but didn’t fall too badly off the wagon. Times roughly a minute quicker than past efforts. Definitely a little quicker with company, but nonetheless a very positive session, and a nice confidence-booster.

Strength and Conditioning 20:00 [1]

+ rolling

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  • Aug 4 [1w, 5d]: ? - WOC 2018 - Latvia
  • Aug 13, 2019 [55w, 1d]: Y - WOC 2019 - Norway
  • Mar 15, 2041 [1,181w, 4d]: Since the 15th of March 2011?
  • Jun 17, 2050 [1,664w, 4d]: Y - wmoc 2050 M55 apparently, a lot of competition though. ;)
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