Training Log Archive: ColmMIn the 7 days ending Oct 16, 2016:
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Sunday Oct 16, 2016 #
1 PM
Running 30:12 [2] 6.11 km (4:56 / km)
To footy
3 PM
Running 54:45 [2] 10.04 km (5:27 / km) +50m 5:19 / km
home from footy
Saturday Oct 15, 2016 #
6 PM
Running 1:32:53 [2] 17.55 km (5:18 / km) +300m 4:53 / km
lonely miles
fresh early on, but laboured in the 2nd half
fresh early on, but laboured in the 2nd half
8 PM
Cycling: Commute 20 [3]
Friday Oct 14, 2016 #
7 PM
Running 46:03 9.62 km (4:47 / km) +50m 4:40 / km
Finished uni late
Wasn't the plan, but due to time constraints, infrequent buses, and the need for a run, I ended up just running home.
Bag probably at mournes weight today though, so a bit of effort.
Wasn't the plan, but due to time constraints, infrequent buses, and the need for a run, I ended up just running home.
Bag probably at mournes weight today though, so a bit of effort.
9 PM
Cycling: Commute 20 [3]
Thursday Oct 13, 2016 #
6 PM
Running 8:48 [2] 1.61 km (5:28 / km)
searching for runners
Running 33:10 7.14 km (4:39 / km) +100m 4:20 / km
finished uni late so was late even for the HWUAC 18:30 session
found them, and joined in part way through and finished it off myself.
8 reps, about 450-500m, gently uphill, with long jog back recovery.
Joined the group on 3, so 2 by myself at the end.
Eased into it, then running mostly alone. cruising until the last rep where I went for it more.
1:43, 1:37, 1:32, 1:33, 1:32, 1:31, 1:32, 1:28
found them, and joined in part way through and finished it off myself.
8 reps, about 450-500m, gently uphill, with long jog back recovery.
Joined the group on 3, so 2 by myself at the end.
Eased into it, then running mostly alone. cruising until the last rep where I went for it more.
1:43, 1:37, 1:32, 1:33, 1:32, 1:31, 1:32, 1:28
Running 19:17 [1] 3.37 km (5:43 / km)
wandering warm down.
Wednesday Oct 12, 2016 #
2 PM
Running 1:22:39 [2] 14.51 km (5:42 / km) +400m 5:00 / km
EUOC long run on the seat.
Had it in my head the run would be tougher, but it was all easy until I ended up giving MFD a shot.
Wanted to hold back, but was inevitably still fucked towards the end.
7:05 but very improvable.
Had it in my head the run would be tougher, but it was all easy until I ended up giving MFD a shot.
Wanted to hold back, but was inevitably still fucked towards the end.
7:05 but very improvable.
Tuesday Oct 11, 2016 #
5 PM
Running 27:27 [2] 5.0 km (5:29 / km)
warm up & drills
Running 31:01 7.81 km (3:58 / km) +30m 3:54 / km
EUOC fartlek - 4min, 3, 2, 1, 2, 3, 4, off 2min float.
Enjoyed the session. Feels nicer not going for it. Legs feeling pretty good after.
Enjoyed the session. Feels nicer not going for it. Legs feeling pretty good after.
Running 17:14 [1] 3.0 km (5:45 / km) +65m 5:11 / km
Monday Oct 10, 2016 #
3 PM
Strength and Conditioning (Gym) 40:00 [3]
500m row + walkouts & stretching warmup.
5 * (5 * 40kg) back squats
3 * (8 * 8kg) split squats (each leg)
3 * (4 chin-ups into 45sec plank)
Kept weight low & avoided anything too strenuous as its my first session back in the gym in a few months.
5 * (5 * 40kg) back squats
3 * (8 * 8kg) split squats (each leg)
3 * (4 chin-ups into 45sec plank)
Kept weight low & avoided anything too strenuous as its my first session back in the gym in a few months.
5 PM
Running 1:11:22 [2] 14.45 km (4:56 / km) +100m 4:46 / km
Easy round campus.
Made myself a 2k loop on the pitches which could be useful in future. Brought the petzl but didn't need it.
Garmin all over the shop in a few places.
Made myself a 2k loop on the pitches which could be useful in future. Brought the petzl but didn't need it.
Garmin all over the shop in a few places.