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Training Log Archive: ColmM

In the 7 days ending Jan 25, 2015:

activity # timemileskm+mload
  Strength and Conditioning8 3:20:00615.0
  Aqua Jogging3 2:15:00325.0
  Orienteering1 41:01 3.85(10:40) 6.19(6:38)82.0
  Swimming1 30:0060.0
  Running1 25:16 2.78(9:06) 4.47(5:39)25.3
  Cycling: Commute5 3:009.0
  Total15 7:14:17 6.62 10.661116.3

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MoTuWeThFrSaSu

Sunday Jan 25, 2015 #

1 PM

Orienteering 41:01 [2] 6.19 km (6:38 / km)
shoes: Inov8 Oroc 280 (July '14)

Donadea local event.
Ran the medium to test the achilles, felt bad at first, was thinking of turning back, but it eased up, and I made it through the whole thing to pip Roisin for Gold.
11 PM

Strength and Conditioning (Exercises) 10:00 [3]


Medium - Splits

Friday Jan 23, 2015 #

8 AM

Strength and Conditioning 15:00 [3]

Cycling: Commute 30 [3]

Thursday Jan 22, 2015 #

8 AM

Cycling: Commute 30 [3]

11 AM

Strength and Conditioning 35:00 [3]
shoes: Mizuno Waverider 17

500m row + 3 walkouts as warm up, plus some stretching.
20 bridging.
2 * 10 single leg bridging (each leg).
5 * (3 x 45kg) Deadlifts.
5 * (5 x 15kg into 4 pull ups).

Weight easy, more reps next week.
4 PM

Aqua Jogging 45:00 intensity: (30:00 @2) + (15:00 @4)

Pretty chilled, but threw in 3 * 5min tempo in the middle.

Wednesday Jan 21, 2015 #

7 AM

Running 25:16 [1] 4.47 km (5:39 / km)
shoes: Mizuno Waverider 17

Test jog on the achilles.
No pain, but I can feel the movement of it, a like weird, not there yet, but among progress.

Cycling: Commute 1:00 [3]

3 PM

Aqua Jogging 40:00 [2]

Muscles a little stiff and tired.
10 PM

Strength and Conditioning (exercises) 15:00 [3]

Tuesday Jan 20, 2015 #

7 AM

Cycling: Commute 30 [3]

Strength and Conditioning 40:00 [3]

Conditioning session.
500m row and 3 walkouts + stretching and tilling as warm up.
20 * bridging
2 * 10 single leg bridging (each leg)
2 * 30 hip raises (each leg)
3 * 45s wall sits
20 * squats
2 * 10 single leg squats (each leg)
2 * 10 lunges (each leg)
Warm down stretching and rolling.
12 PM

Strength and Conditioning (Class) 35:00 [4]
shoes: Asics Gel-Fuji Fellrunner

Core and tone class.
Myself, and 20 other girls.
Went alone but ran into a girl in my course.
Too many exercises to list, but will note that my abs hurt most of the time, but generally worked whole body.
3 PM

Swimming 30:00 [2]

750m.
Muscles naturally a little tired, so pretty chilled.
11 PM

Strength and Conditioning (Exercises) 10:00 [1]

Monday Jan 19, 2015 #

7 AM

Cycling: Commute 30 [3]

Strength and Conditioning (Gym) 40:00 [3]
shoes: Asics Gel-Fuji Fellrunner

500m row and 3 walkouts as warm up.
5 * (5 x 40kg) back squats.
4 * (8 x 10kg) split squats (each leg).
3 * (5 chin ups into 1min plank).

Can probably up the split squat weight next week
4 PM

Aqua Jogging 50:00 intensity: (25:00 @1) + (25:00 @4)

1min on, 2, 3, 4, 5, 4, 3, 2, 1.
1min slow rests.

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