Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Nov 27, 2016:

activity	#	time	miles		km		+m	load
Running	10	10:28:15	75.37	(8:20)	121.3	(5:11)	1685	1316.2
Strength and Conditioning	2	1:45:00						315.0
Total	11	12:13:15	75.37		121.3		1685	1631.2

2:51

0:00

» now

Sunday Nov 27, 2016 #

Note

Successful first 120km week. Let's see if I can do 2 more now through exams.

Did have some very minor issues after the run, felt calf / shin flare up a tiny bit, has been fine all day since, but worth watching and will drop mileage if I think it's a thing.

9 AM

Running 1:28:52 [2] 17.02 km (5:13 / km) +360m 4:43 / km

Easy blackford & braids with a big crew.
Feeling pretty good, and all quite enjoyable until I decided to give the strava segment a go.

Saturday Nov 26, 2016 #

10 AM

Running 1:35:34 [2] 14.14 km (6:46 / km) +620m 5:33 / km

Easy Pentlands with Conör.
Surprisingly mild out, made for beautiful running conditions. Not cold out, but still some snow scattered around.
Feeling a bit tired, and we took the easy route home.

Friday Nov 25, 2016 #

9 AM

Running 1:00:53 [2] 12.45 km (4:53 / km) +60m 4:47 / km

With Will, again. Easy along the canal for a change of scenery.
Tired and a lot of doms this morning, so this was quite laboured.

6 PM

Running 46:43 [2] 9.51 km (4:55 / km) +60m 4:46 / km

Easy meadows with conör

C • Conor 5

Thursday Nov 24, 2016 #

6 AM

Running 8:57 [2] 2.13 km (4:13 / km)

Strength and Conditioning 1:00:00 [3]

feeling pretty good.
40kg split squats will hit my glutes, no doubt.
Hamstring had loosened up a lot by the end of the session, great feeling.

notes:
shite at quick feet coordination
20kg OH squat
40kg bulgarian split squat

Running 38:39 [2] 7.45 km (5:11 / km) +90m 4:54 / km

some miles with Will

7 PM

Running 1:03:35 [2] 12.04 km (5:17 / km) +210m 4:52 / km

Home too late for O, although meadows didn't sound overly appealing.
Easy lap of the seat with Will.
Dozens of head torches descending MFD towards us, to be greeted by Carnethy & Liam.
It's gotten quare pretty Edinburgh, if not a bit chilly.

Wednesday Nov 23, 2016 #

10 AM

Running 33:03 [2] 6.94 km (4:46 / km) +40m 4:38 / km

frosty

11 PM

Running 25:27 [2] 5.2 km (4:54 / km) +30m 4:45 / km

freezing.
trying to salvage something from the day's training

Tuesday Nov 22, 2016 #

5 PM

Running 39:23 [2] 7.45 km (5:17 / km) +30m 5:11 / km

extended wu + drills

Running 34:01 8.5 km (4:00 / km) +50m 3:53 / km

EUOC threshold - 5 x 6mins (1min)
Tough session, good to get done.

Running 26:20 [1] 4.6 km (5:44 / km) +75m 5:18 / km

lap of killing fields with Ewan, Carcas & Will, then home.

Monday Nov 21, 2016 #

2 PM

Strength and Conditioning 45:00 [3]

500m row, walkouts, stretching
4 * (8 x 16 kg split squats), each leg.
4 * (5 x back squats) @ 20, 40, 50, 60kg
3 * (8 x deadlifts) @ 40, 50, 50kg
2 * (5 x pull ups into 1min plank)
3 * (4 x dips)

6 PM

Running 1:06:48 [2] 13.88 km (4:49 / km) +60m 4:43 / km

Easy meadows

« Earlier | Later »