Training Log Archive: ColmMIn the 7 days ending Feb 8, 2015:
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Sunday Feb 8, 2015 #
Mountain Biking 30:13 [2]
shoes: Cycling shoes
Aqua Jogging 30:00 [3]
Saturday Feb 7, 2015 #
Running 7:05 [1] 1.04 km (6:49 / km)
shoes: Puma Spikes
Orienteering 25:11 [5] 5.84 km (4:19 / km) +50m 4:08 / km
shoes: Puma Spikes
Started leg 2 in the lead, just ahead of roar.
Started steady with the intention of seeing how my achilles was, and I could always kick near the end if it was necessary and I was feeling good.
Got a shorter gaffle at the start which helped get a gap, and kept me out of sight.
So ended up running solo.
Took a few glances back, and was surprised not to see roar at all, but then I did see him when I was heading up to 16 (?), but there was a decent gap.
Kept clean through the next couple and the last few were an easy run home, so I could keep it steady the whole way. Turned out keeping that steady pace was tougher at the end, so it was essentially race pace really.
Clean run, maybe missed 20sec max.
Running 13:43 [1] 1.77 km (7:45 / km)
shoes: Puma Spikes
Friday Feb 6, 2015 #
Note
Thursday Feb 5, 2015 #
Note
Cycling: Commute 30 [3]
Running 22:30 [1] 4.54 km (4:57 / km)
shoes: Mizuno Waverider 17
Didn't really feel anything.
Not running this week, and 24-7 compression socks have made a big difference.
Not back yet, but probably back enough to help UCDO cruise it on Saturday.
Swimming 20:00 [3]
Wednesday Feb 4, 2015 #
Cycling: Commute 30 [3]
Strength and Conditioning (Gym) 30:00 [3]
20 double leg bridging
2 * 10 single leg bridges
5 * (4 x 50kg) deadlifts
4 * (5 x 20kg strict press into 5 pull ups).
Deadlift weight pretty grand. Strict press weight + pull up combo was tough. Only did 4 sets instead of 5, and 3 pull ups on that last set.
Aqua Jogging 1:00:00 [1]
Wasn't too up for it after 30 - 35mins, but the last 20mins ended up flying by.
Tuesday Feb 3, 2015 #
Cycling: Commute 30 [3]
Strength and Conditioning (Running drills) 15:00 [1]
Spinning 1:00:00 [3]
A members class started shortly after so I just hung in the back and played it cool. Then did another while, and left just as the student class at 21:05 was kicking off.
Kept the resistance 16-20 for some mountain climbing, and put in decent effort.
Strength and Conditioning 5:00 [3]
Monday Feb 2, 2015 #
Cycling: Commute 30 [3]
Strength and Conditioning 35:00 [3]
shoes: Mizuno Waverider 17
5 * (5 x 45kg) back squats.
4 * (8 x 15kg) split squats (each leg).
3 * (5 chin ups into 1min plank). Accidentally did pull ups on 1st set - too easy.
Weight increase totally fine on both back and split squats, good news.
Got complemented on my back squat technique (depth), that's a first.
Spinning 20:00 [3]
Members started pouring in for an upcoming class, so left after 20 or so.
Rowing 10:00 [3]
shoes: Mizuno Waverider 17
Kept the stroke rate low, but the pace alright.
1000m in 4:00, dropped the reistance and did the next 1000m in 4:20, and carried that pace until 10mins.
Strength and Conditioning 5:00 [3]