Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Nov 30, 2014:

activity	#	time	miles		km		+m	load
Running	6	6:48:13	41.3	(9:53)	66.47	(6:08)	1070	758.4
Strength and Conditioning	2	1:20:00						240.0
Swimming	1	50:00						150.0
Cycling: Commute	3	1:30						4.5
Total	12	8:59:43	41.3		66.47		1070	1152.9

1:53

0:00

» now

Sunday Nov 30, 2014 #

Note

It'll be tough with exams and that over the next couple of weeks to keep the hours and mileage high. But I'll do what I can.

Study is going well though.

Dooby

C • Food 3

8 PM

Running 1:11:09 [1] 10.42 km (6:50 / km) +250m 6:06 / km
shoes: Inov8 Oroc 280 (July '14)

Easy jog with CillinC and lorrieq from Masseys, looping a bit, and up around Hellfire.
Very chilled.
Pretty evening.

Weak week hours / mileage-wise but we'll just get through these next few weeks as best we can.

Saturday Nov 29, 2014 #

9 AM

Running 25:46 [1] 4.29 km (6:00 / km)
shoes: Asics Gel-Fuji Fellrunner

Running 17:36 [5] 5.0 km (3:31 / km) +20m 3:27 / km
shoes: Asics Gel-Fuji Fellrunner

Marlay 5km parkrun was cancelled, so ran the course with CillinC, jonnyq and lorrieq.
Started fast, but the pace dropped on kilometre 2, so I moved to the front. Tried to work hard and keep running, felt decent, but couldn't get the legs to go faster.
The reality is I would like to do this course around the 17:00 marker, naturally just under would be better.
Today was slow, but not the worst.
I think with others running quicker that time might be doable.
At least the boys are finally getting strong.
UCD gonna be hard to beat.

Running 33:35 [1] 5.05 km (6:39 / km)
shoes: Asics Gel-Fuji Fellrunner

Friday Nov 28, 2014 #

3 PM

Cycling: Commute 30 [3]

7 PM

Running 1:31:23 [2] 12.29 km (7:26 / km) +400m 6:24 / km
shoes: Mizuno Waverider 17

Easy one with lorrieq form Pine forest up to fairy castle.
Almost got spotted by enemy tangos. Kept low. All cool.

Thursday Nov 27, 2014 #

Note
(rest day)

I just have a load of work for tomorrow, as study catches up.
So, my rest day is today, I expect I'll get out for something tomorrow.
I could have run before my 9 o'clock, but I / my body chose rest / sleep.

Wednesday Nov 26, 2014 #

7 AM

Running 1:13:52 [2] 10.71 km (6:54 / km) +400m 5:49 / km
shoes: Mizuno Waverider 17

Ran with Róisín from Masseys along the alternative Wednesday night loop.
Nice run, kind of needed a headtorch for the beginning of the run.
I wasn't feeling great, so we turned back earlier than usual, and maybe I wasn't the best conversation, but it was nice run.

Saw an absolutely stunning sunrise.

C • That sunrise though 2

3 PM

Strength and Conditioning 40:00 [3]
shoes: Mizuno Waverider 17

I was feeling better this afternoon, so got in the gym session.

500m row + 3 walkouts as warm up.

20 bridges + 2 * 10 single leg bridges (each leg)
5 * (3 x 55kg) deadlifts.
5 * (5 x 20kg strict press, straight into 3 pull ups)

Deadlift slight increase was alright, gotta make sure technique is still good.
Pull ups are getting stronger.

Tuesday Nov 25, 2014 #

10 AM

Cycling: Commute 30 [3]

12 PM

Running 34:33 [2] 6.31 km (5:29 / km)
shoes: Mizuno Waverider 17

Easy lap.

6 PM

Running 12:16 [1] 2.57 km (4:46 / km)
shoes: Mizuno Waverider 17

Running 33:50 7.82 km (4:20 / km)
shoes: Mizuno Waverider 17

UCDAC - 8 * 2.5mins, 2min jogging recovery.
Felt strong enough, and not very tired at the end, which is good.
But some of the other boys are getting stronger too, you can see it.

Running 14:13 [1] 2.01 km (7:04 / km)
shoes: Mizuno Waverider 17

Monday Nov 24, 2014 #

9 AM

Cycling: Commute 30 [3]

Calves are tight this morning, so I'm going to swim instead of do the UCDAC run this evening.

11 AM

Strength and Conditioning 40:00 [3]

500m row + 3 walkouts for warm up.

5 * (5 x 40kg) back squats
4 * (8 x 10kg) split squats (each leg)
3 * (5 pull ups into 1min plank), only 3 sets because of the plank increase. This was tough.

3 PM

Swimming 50:00 [3]

1500m - 46:50

Was going to do 2km, but I was worried all the water was getting at my throat, so shortened it. Not too bad in the end.

« Earlier | Later »