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Training Log Archive: ColmM

In the 7 days ending Dec 2, 2012:

activity	#	time	miles		km		+m	load
Strength and Conditioning	3	1:30:00						360.0
Running	3	1:07:35	9.57	(7:04)	15.4	(4:23)		211.9
Orienteering	1	1:02:13	8.05	(7:44)	12.96	(4:48)		311.1
Cycling: Commute	4	2:35						7.8
Climbing	2	40						2.0
Total	11	3:43:03	17.62		28.36			892.8

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Sunday Dec 2, 2012 #

12 PM

Orienteering (Curragh LL #5) 1:02:13 [5] 12.96 km (4:48 / km)
ahr:171 max:183 shoes: Inov8 Roiclite 285 - Red

Some dodgy areas near the start, 1, 2, a couple of other funny things around, but generally the map was pretty good. Caught Hugh on 1, after he made a mistake. Then basically ran together for the whole thing. I mean, we took different rcs and that often enough, but I don't think there were any controls where we were more than 20secs apart. So, there's obviously a guidance advantage there.
Anyway, ran reasonably well. Had some stupider mistakes; 3, 12, 23, 28. But I was wrecked after last night. Felt bad running a lot of the time, but Hugh never went by me, and the time seems to have been decent. So, obviously wasn't that bad really.
Good fun anyway, yeah.

Running warm up/down 3:00 [1] 0.5 km (6:00 / km)
shoes: Inov8 Roiclite 285 - Red

Saturday Dec 1, 2012 #

10 AM

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Aasics Gel-Fuji Racer (Blue)

Running tempo 11:05 [5] 3.0 km (3:42 / km)
shoes: Aasics Gel-Fuji Racer (Blue)

2 Lap Pace Run with the lads. Fast as feck. They were too quick for me too. David ran away, but Jack and Laurence at least kept close to him, I dropped off the back and kept going. Bit shlippery out, and it's always a nice hill. Good fun. But I gotta start actually doing speed work if I want to keep up, 'cos I didn't feel bad today, was just too fast for me.

C • Now is not the time for Spe... 2

Running warm up/down 18:00 [1] 3.0 km (6:00 / km)
shoes: Aasics Gel-Fuji Racer (Blue)

Friday Nov 30, 2012 #

1 PM

Strength and Conditioning 30:00 [4]
shoes: Aasics Gel-Fuji Racer (Blue)

500, walkouts, 2* 30x1kg rotator cuffs on each arm. 4*5x65kg deadlift. Some bar raises. Couple other things. And finished with 3x1min plank with 10kg, tough!

Thursday Nov 29, 2012 #

9 AM

Cycling: Commute 45 [3]

12 PM

Strength and Conditioning 30:00
shoes: Aasics Gel-Fuji Racer (Blue)

Warm up 500 row, walkouts, 3 body weight squats, 3 20kg ones, before 3*5x40kg. Then did Helen. Tough as hell! definitely worse than the tabata.
3* (400m row, 21 kettle bell swings (12kg) and 12trxs). Took me 8:43. Cycle cool down

5 PM

Climbing 20 [3]
shoes: Aasics Gel-Fuji Racer (Blue)

Almost nailed that green and arête one. Learnt to belay.

Wednesday Nov 28, 2012 #

9 AM

Cycling: Commute 50 [3]

Tuesday Nov 27, 2012 #

9 AM

Cycling: Commute 30 [3]

4 PM

Running 6:00 [2] 1.0 km (6:00 / km)
shoes: Aasics Gel-Fuji Racer (Blue)

Warm up and down

Running 21:30 [5] 6.4 km (3:22 / km)
shoes: Aasics Gel-Fuji Racer (Blue)

8x800m, with ~60secs rest (self-counted).
Reckon the times were ~ 2:45, for all of them. Was running them alone, so it was a bit tough mentally, but physically I didn't have much trouble and was able to go pretty quickly without having to push. Really nice intervals for some reason. Satisfying.
Was a bit of a jump after almost no running the last 2 weeks, calves found it a little rough, but alright really.

Climbing 20 [3]
shoes: Aasics Gel-Fuji Racer (Blue)

Krystal belayed me, so I actually did some upward climbing instead of just bouldering. Really good fun.

Monday Nov 26, 2012 #

2 PM

Cycling: Commute 30 [3]

4 PM

Strength and Conditioning 30:00
shoes: Aasics Gel-Fuji Racer (Blue)

Kilimanjaro warm-up, then a very easy 10mins. 5min row warm-up, before Tabata PB (827m), didn't actually feel as tough as it has in the past. First was a bit quick, but kept the next few steady and worked at the end. Was expecting it to drop, but kept over 100 on every one, which is a good improvement. Then some groin/abductor machines, and finally some leg press stuff and that.

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