Training Log Archive: ColmMIn the 7 days ending Apr 9, 2017:
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Sunday Apr 9, 2017 #
12 PM
Spinning 50:00 [1]
Very easy with Dan, enjoyable.
Saturday Apr 8, 2017 #
Note
Have taped up the ankle good & proper to avoid the Achilles lingering in the position which seems to give most aggravation (foot fully extended).
2-3 days of that has been positive with no feeling.
Tested today and also very positive, with little to no feeling, other leg being a bit weird though.
Still, going to be more cautious and try run every 2nd day or so, probably exclude hills & longer stuff - will make them all half-sessions. 6 days to find some shape, so.
2-3 days of that has been positive with no feeling.
Tested today and also very positive, with little to no feeling, other leg being a bit weird though.
Still, going to be more cautious and try run every 2nd day or so, probably exclude hills & longer stuff - will make them all half-sessions. 6 days to find some shape, so.
10 AM
Running 12:15 [2] 2.44 km (5:01 / km) +2m 5:00 / km
shoes: inov8 F-Lite 195 (Mar '17)
Orienteering 16:29 [5] 3.94 km (4:11 / km) +42m 3:58 / km
17c shoes: inov8 F-Lite 195 (Mar '17)
Sprint training on Heiot Watt. Ideal setup by Jonny, really well done.
Got a good start, and was close to Euzie by no.1 & 2. Moving alright, but was probably a bit erratic with pace and fading later on. Just struggling a bit being first run back.
Was happy with parts, but mistakes on 5 (hesitance & messed the end up), 14 (mistaking a gap as uncrossable), 16 (small - stopped mid-route, thought I'd gone the wrong way), and 17 (ran down dead end).
Messier at the end for sure, good to have all this, easy to get a bit of work done before the JK now.
45s or so down on Tam & Will. Could be worse given everything.
Got a good start, and was close to Euzie by no.1 & 2. Moving alright, but was probably a bit erratic with pace and fading later on. Just struggling a bit being first run back.
Was happy with parts, but mistakes on 5 (hesitance & messed the end up), 14 (mistaking a gap as uncrossable), 16 (small - stopped mid-route, thought I'd gone the wrong way), and 17 (ran down dead end).
Messier at the end for sure, good to have all this, easy to get a bit of work done before the JK now.
45s or so down on Tam & Will. Could be worse given everything.
Orienteering 11:27 [5] 2.81 km (4:05 / km) +24m 3:55 / km
15c shoes: inov8 F-Lite 195 (Mar '17)
Sprint relay training.
Laura handed over, so I started with Jack. Surprinsly similar pace due to his parkrun efforts this morning. Chasing chicken & Euzie.
Navigating mostly fine, but ploughed through some artificial barriers without noticing.
Again pace feeling pretty erratic at times, think I sometimes just lose concentration.
Will caught me, and Jack caught back up late on too. Hung on to Will to catch chicken & Euzie on the short last loop which made for an exciting 5-man dash for the finish.
Took bronze, after some very questionable elbowing people into trees.
Laura handed over, so I started with Jack. Surprinsly similar pace due to his parkrun efforts this morning. Chasing chicken & Euzie.
Navigating mostly fine, but ploughed through some artificial barriers without noticing.
Again pace feeling pretty erratic at times, think I sometimes just lose concentration.
Will caught me, and Jack caught back up late on too. Hung on to Will to catch chicken & Euzie on the short last loop which made for an exciting 5-man dash for the finish.
Took bronze, after some very questionable elbowing people into trees.
Running 3:25 [1] 0.59 km (5:49 / km) +2m 5:43 / km
shoes: inov8 F-Lite 195 (Mar '17)
Running 11:37 [2] 2.27 km (5:08 / km) +3m 5:06 / km
shoes: inov8 F-Lite 195 (Mar '17)
Friday Apr 7, 2017 #
4 PM
Spinning 40:00 [1]
Mad easy spin, mostly with Euzie, but a little from Dan.
Thursday Apr 6, 2017 #
Note
Busy with uni the last few days, quite willing to take the days off though to see how the achilles fared.
In reality, no major progress. It can go 20hrs of the day feeling fine, but sometimes it'll just tighten up and there ain't nothing to be done.
Have Physio on Monday. May also test short jog during a time when its feeling fresh over the weekend to see reaction, we'll see.
In reality, no major progress. It can go 20hrs of the day feeling fine, but sometimes it'll just tighten up and there ain't nothing to be done.
Have Physio on Monday. May also test short jog during a time when its feeling fresh over the weekend to see reaction, we'll see.
7 AM
Strength and Conditioning 1:10:00 [2]
Standard stuff in circuit gym, plus plenty of bonus eccentric drops, as usual.
3 x 5 OH press @ 25kg.
3 x 5 bench press @ 45, 50, 55kg (once again failed last rep at 55 - we will get to Dan's levels someday).
3 x 6+6 MB OH walking lunge @ 10kg.
3 x 10 dead bugs @ 5kg.
3 x 5 press ups @ 15, 20, 20kg.
3 x 5 pull ups / chin ups.
No squatting stuff as recently, legs feeling damn fresh right now, but probably because they haven't been used in so long.
Noticeable core + upper body improvement. Just generally feeling stronger after consistent gym sessions over the last few months.
3 x 5 OH press @ 25kg.
3 x 5 bench press @ 45, 50, 55kg (once again failed last rep at 55 - we will get to Dan's levels someday).
3 x 6+6 MB OH walking lunge @ 10kg.
3 x 10 dead bugs @ 5kg.
3 x 5 press ups @ 15, 20, 20kg.
3 x 5 pull ups / chin ups.
No squatting stuff as recently, legs feeling damn fresh right now, but probably because they haven't been used in so long.
Noticeable core + upper body improvement. Just generally feeling stronger after consistent gym sessions over the last few months.
6 PM
Spinning 1:10:00
Spinning fun with Dan & some punter Elisha
We got dragged into intervals, which was rather productive, enjoyed it.
1min, 2, 3, 4, 5, 5, 4, 3, 2, 1 (1min), 8mins easy between 5s.
Weird-ass pain on the muscle alongside my shin now too.
We got dragged into intervals, which was rather productive, enjoyed it.
1min, 2, 3, 4, 5, 5, 4, 3, 2, 1 (1min), 8mins easy between 5s.
Weird-ass pain on the muscle alongside my shin now too.
Tuesday Apr 4, 2017 #
Note
(injured) (rest day)
Monday Apr 3, 2017 #
5 PM
Strength and Conditioning 1:30:00 [2]
Standard-ish gym.
Leaving out squatting activities, which will hopefully help achilles + may keep legs fresh enough anyway worst case.
3 x {5+5 band resistant step-ups, 5 x hip thrusters @ 60kg}.
3 x 5 bench @ 45, 50, 55kg (failed last two reps of 55).
3 x 5 strict press @ 20, 25, 27.5kg.
3 x 5 pull up
3 x 8 dead bugs @ 10kg.
And yeah, other stuff.
Planned on going up for some spinning, in the end I just did 30-odd more mins strength between some core + Achilles work, and a few 1k reps on the rower - so that's included here.
Then a short spinning warm down - trying to do a bit less spinning cos I'm not sure it's great.
Leaving out squatting activities, which will hopefully help achilles + may keep legs fresh enough anyway worst case.
3 x {5+5 band resistant step-ups, 5 x hip thrusters @ 60kg}.
3 x 5 bench @ 45, 50, 55kg (failed last two reps of 55).
3 x 5 strict press @ 20, 25, 27.5kg.
3 x 5 pull up
3 x 8 dead bugs @ 10kg.
And yeah, other stuff.
Planned on going up for some spinning, in the end I just did 30-odd more mins strength between some core + Achilles work, and a few 1k reps on the rower - so that's included here.
Then a short spinning warm down - trying to do a bit less spinning cos I'm not sure it's great.
Spinning 20:00 [1]
warming down