Training Log Archive: ColmMIn the 7 days ending Jul 16, 2017:
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Sunday Jul 16, 2017 #
10 AM
Running 1:15:15 [2] 12.9 km (5:50 / km) +425m 5:01 / km
Solid little run with Euzie, Will, Corbett, jonnyq & niallmac.
Not feeling the best but cruised the yellow jersey final descent for 2 stage wins in 3 days.
Pretty much bang on plan this week.
Not feeling the best but cruised the yellow jersey final descent for 2 stage wins in 3 days.
Pretty much bang on plan this week.
Saturday Jul 15, 2017 #
11 AM
Running 44:36 10.43 km (4:17 / km) +4m 4:16 / km
Barefoot progression on the UCD pitches, with Will, Euzie & niallmac.
Starting at 4:10 & drop 5s each km. Hold on as long as you can.
Got down to 3:35s, had a bit more but couldn't get down to 3:30s, so pulled up and left Euzie to finish by himself.
Solid session - replaced the 40min raz with this.
session: 31'43'', 8.25km, 3'51/km
Starting at 4:10 & drop 5s each km. Hold on as long as you can.
Got down to 3:35s, had a bit more but couldn't get down to 3:30s, so pulled up and left Euzie to finish by himself.
Solid session - replaced the 40min raz with this.
session: 31'43'', 8.25km, 3'51/km
Friday Jul 14, 2017 #
2 PM
Running 23:00 5.09 km (4:31 / km) +66m 4:15 / km
Tour de Bushy stage with Euzie & Will.
Stuck to the back of the peleton for much of it, to conserve energy for the huge cat 1 finale. Held on up the hill, had the right wheel, and came round 50m before the line to take the yellow. Delighted.
Stuck to the back of the peleton for much of it, to conserve energy for the huge cat 1 finale. Held on up the hill, had the right wheel, and came round 50m before the line to take the yellow. Delighted.
11 PM
Strength and Conditioning 5:00 [2]
Thursday Jul 13, 2017 #
10 AM
Running 30:05 6.38 km (4:43 / km) +23m 4:38 / km
2 x 5min tempos (3min)
Jaysus, such a struggle. Still carrying ridiculous DOMS from Tuesday, and pre-breakfast won't have helped.
Tried to add in more drills and stretching at the start to sort the DOMS, might have helped a little. No strides today.
Anyway, nothing to write home about, but ground something out. Extended warm down on the bike.
Now at the stage whereby I'm hoping next week the sessions will start to look a bit more like, well, sessions.
Jaysus, such a struggle. Still carrying ridiculous DOMS from Tuesday, and pre-breakfast won't have helped.
Tried to add in more drills and stretching at the start to sort the DOMS, might have helped a little. No strides today.
Anyway, nothing to write home about, but ground something out. Extended warm down on the bike.
Now at the stage whereby I'm hoping next week the sessions will start to look a bit more like, well, sessions.
11 PM
Strength and Conditioning 5:00 [2]
Wednesday Jul 12, 2017 #
8 PM
Running 1:03:43 [2] 11.11 km (5:44 / km) +385m 4:53 / km
Out to the kips, after uni.
Ankle doing alright for the most part, avoiding most pain, rolled it at one point, not too serious, but clearly shouldn't be off-trail without tape right now.
Ankle doing alright for the most part, avoiding most pain, rolled it at one point, not too serious, but clearly shouldn't be off-trail without tape right now.
11 PM
Strength and Conditioning 10:00 [2]
Still nursing serious DOMS from gym yesterday.
Tuesday Jul 11, 2017 #
Note
all-time high, wow.
positive: Not running too badly considering how much I'm carrying.
negative: the weight-cut will have to start sooner than planned.
positive: Not running too badly considering how much I'm carrying.
negative: the weight-cut will have to start sooner than planned.
8 AM
Running 9:32 [1] 1.89 km (5:03 / km) +17m 4:50 / km
first run to the gym in forever, yay.
Strength and Conditioning 1:00:00 [2]
Big gym session with rickyp, andrew & Emily.
Standardish warmup in circuit gym, what I could remember + Spider crawls, lots of eccentric drops & calf raises.
Main session:
4 x 5 back squat (+ WU) @ 20, 40, 60, 60, 50, 50.
4 x 5 deadlift (+WU) @ 20, 40, 50, 50, 50 (?)
4 x 5 split squat @ 16kg
Standardish warmup in circuit gym, what I could remember + Spider crawls, lots of eccentric drops & calf raises.
Main session:
4 x 5 back squat (+ WU) @ 20, 40, 60, 60, 50, 50.
4 x 5 deadlift (+WU) @ 20, 40, 50, 50, 50 (?)
4 x 5 split squat @ 16kg
Running 9:29 [1] 1.87 km (5:05 / km) +37m 4:37 / km
6 PM
Running 36:06 7.86 km (4:36 / km) +103m 4:19 / km
Another wee tempos session - 5min tempo (2min), 4min tempo + 5 x strides.
Struggling a bit on the uphills and downhills. Legs fried from the gym this morning.
A solid day done, but not sure I'll continue this Tuesday gym-tempo double.
Gorgeous summers evening, been missing this.
Struggling a bit on the uphills and downhills. Legs fried from the gym this morning.
A solid day done, but not sure I'll continue this Tuesday gym-tempo double.
Gorgeous summers evening, been missing this.
Monday Jul 10, 2017 #
Note
Week 3:
60km (tentative)
Sessions: 5', 4' tempos & 2x 5' tempos.
Other important runs: 40min raz, 70min hillyish
60km (tentative)
Sessions: 5', 4' tempos & 2x 5' tempos.
Other important runs: 40min raz, 70min hillyish
8 PM
Note
(rest day)
Was shattered when I got home from uni, so no harm in a rest.
11 PM
Strength and Conditioning 10:00 [2]