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Training Log Archive: ColmM

In the 7 days ending Aug 16, 2009:

activity	#	time	miles		km		+m	load
Strength and Conditioning	5	2:05:24						290.4
Cycling: Commute	3	1:45:00	24.23	(13.8/h)	39.0	(22.3/h)	310	292.5
Swimming	3	1:22:00	1.12	(1:13:19)	1.8	(45:33)		239.0
Total	6	5:12:24	25.35		40.8		310	821.9

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Sunday Aug 16, 2009 #

Cycling: Commute 42:30 [3] 16.0 km (22.6 kph) +130m
(injured) shoes: Asics Running shoes

same loop only started from dads house and finished there too...

was gonna go longer but didnt feel great before hand so didn't

C • bellys gonna get you 3

Strength and Conditioning 14:15 [2]
(injured)

ankle strength.... getting slightly better

Strength and Conditioning 13:57 [2]
(injured)

ankles..

Saturday Aug 15, 2009 #

Note
(injured) (rest day)

rest day today... done a good bit recently

Strength and Conditioning 14:28 [2]
(injured) (rest day)

ankle strength....

C • ABUSE!!! 4

C • WOC'y 2

Friday Aug 14, 2009 #

Cycling: Commute 7:30 [2] 2.6 km (20.8 kph) +10m
(injured)

cycle to terenure for swim

Swimming 40:00 [3] 1.0 km (40:00 / km)
(injured)

40 lengths x 25m

swimming bit better, breathing is a bit better, but still swallowing water sometimes..

Cycling: Commute 15:00 [2] 4.9 km (19.6 kph) +40m

cycle back to dads house...

took a detour home to pick up some things.. took it easy

Strength and Conditioning 14:39 [2]
(injured)

strength... bit repetitive

Strength and Conditioning 14:17 [2]

and again..

Thursday Aug 13, 2009 #

Strength and Conditioning 13:32 [3]

ankle srength... again

physio's exercises

Note
(injured)

planning on going for cycle... soon

Cycling: Commute 40:00 [3] 15.5 km (23.2 kph) +130m
ahr:157 max:177 (injured)

went for cycle around general rathfarnham/ dundrum/ churchtown area...

was nice... legs felt really good... just generally the training felt really good... its been too long since the wind was blowing in my face while running or cycling...i think its been a week and a half :)

anyway... tried not to freewheel at all... not that there were any real downhills and i tried to push myself on the uphills so went well

Strength and Conditioning 14:10 [2]
(injured)

physio's ankle strength..

o... by the way if any body notices that i haven't done this twice in one day please feel free to give me an earful... unless i have given a good excuse

Wednesday Aug 12, 2009 #

Strength and Conditioning 12:30 [3]

physio exercises

cant run for 6-8 weeks or orienteer for 10...
what an enjoyable month i hav coming up... not!

Swimming 7:00 [2] 0.15 km (46:40 / km)
(injured)

swimming in 40 foot with few others but just couldnt stop swallowing water when i came up for breaths so i had to cut it short

Strength and Conditioning 13:36 [3]
(injured)

more ankle strength...

Tuesday Aug 11, 2009 #

Swimming 35:00 [3] 0.65 km (53:51 / km)
(injured)

swimming in pool
26 x 25m lengths

im a very weak swimmer so this is a good chance to improve... i guess
found it tough as i'm weak but was getting better

Note
(injured)

ankle lookin better again felt good during swim except for i kicked it once... but otherwise good

Swelling almost completely gone... almost

i am going to physio tomorrow... i'm hopeful it could be good news because it seems to be improving really quickly

C • The hardest training of your life! 6

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