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Training Log: ColmM

In the last 7 days:

activity # timemileskm+m
  Running1 1:03:55 6.74(9:29) 10.84(5:54) 205
  X-Trainer1 1:00:00
  Strength and Conditioning2 50:00
  Spinning1 30:00
  Total4 3:23:55 6.74 10.84 205
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Wednesday Jan 18 #

3 PM

X-Trainer 1:00:00 [2]

getting shown the ropes by cross-training king Masson himself.
X-trainer + spin + sauna

Spinning 30:00 intensity: (25:00 @2) + (5:00 @4)

incl. 5 x 1min on, 1min off.

Tuesday Jan 17 #

5 PM

Running 26:46 [2] 4.81 km (5:34 / km) +49m 5:18 / km

Running 20:58 intensity: (14:58 @1) + (6:00 @5) 3.33 km (6:18 / km) +124m 5:18 / km

6 x 60s hills (3min), with EUOC.

Hoping to still do running sessions for a bit and replace extra miles with cross training, maybe only for a short while. Achilles felt nothing today, probably the first time in 2017. Nice.

Still, cut the session short, skipping the 30s hills to be cautious. Running the 60s relatively well though, closer to the big boys than usual.
These sessions will be good for me. Lungs cannot keep up.

Running 16:11 [1] 2.7 km (5:59 / km) +32m 5:39 / km

Monday Jan 16 #

6 PM

Strength and Conditioning 40:00 [3]

Caught the 2nd half of Euoc performance gym.
11 PM

Strength and Conditioning 10:00 [3]

Sunday Jan 15 #

Note

rested the achilles all week, didn't really see much progress.
Tested it out a bit yesterday, and it was grand while orienteering, but tightened up a bit in the evening, and a bit tight again now.

Time to plough on with a bit of cross training, and a bit of running and see how it gets on. Have had issues cycling when the achilles wasn't great before, but sure hopefully be grand.

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Training Targets

Jan 1 – Dec 31 (365d)
Total 400:00:004000km2500c
actual:10:25:142%66.5km1%62c2%
projected:190:10:3047%1212.8km30%1131c45%

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