Training Log Archive: ColmMIn the 7 days ending Apr 15, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Apr 15, 2018 #
Note
Disappointing week training-wise, struggled a bit to fit it in around work and having lots of social activities on.
Will have to plan more thoroughly from now on.
Will have to plan more thoroughly from now on.
3 PM
Orienteering 43:02 [1] 4.79 km (8:59 / km) +244m 7:10 / km
7c shoes: Icebug Spirit7 M OLX
Collecting controls and odd bits and pieces
11 PM
Strength and Conditioning 30:00 [1]
full set of yeah
calf & ham stretches
20 x SL up and out bridge
50 x hip raises
80s plank, 1 leg alternating
60s side plank
2 x 20 squats
3 x 30 calf raises
2 x 20 lunges
2 x 10 SL squats
10 x knee extension
stretches
calf & ham stretches
20 x SL up and out bridge
50 x hip raises
80s plank, 1 leg alternating
60s side plank
2 x 20 squats
3 x 30 calf raises
2 x 20 lunges
2 x 10 SL squats
10 x knee extension
stretches
Saturday Apr 14, 2018 #
1 PM
Orienteering 46:11 [1] 5.69 km (8:07 / km) +373m 6:07 / km
20c shoes: Icebug Spirit7 M OLX
Putting out controls & checking some others
6 PM
Climbing 50:00 [0]
Friday Apr 13, 2018 #
6 PM
Cycling: Training 30:06 [2]
Easy 30 on the watt bike, to get something.
Strength and Conditioning 10:00 [1]
rushed half-set
Thursday Apr 12, 2018 #
6 PM
Cycling: Training 10:05
ahr:134 max:170
Very little time again this evening, but desperate to squeeze something in, so did short wu / wd & a 3-min test on the watt bike. Fun but tough.
Running 10:34 2.13 km (4:58 / km) +4m 4:56 / km
ahr:136 max:142 shoes: Asics Gel Nimbus 19 (Feb '18)
And a short warm down type jog. Feeling the knee a little, but still improving.
Wednesday Apr 11, 2018 #
6 AM
Strength and Conditioning 20:00 [1]
In the physio.
Going through Standard set of exercises and core.
Tired.
Allowed to run again a little now, but all easy, and nothing serious.
Going through Standard set of exercises and core.
Tired.
Allowed to run again a little now, but all easy, and nothing serious.
9 PM
Cycling: Training 1:00:04
ahr:141 max:160
Watt bike - Building blocks session
Essentially 4 x 10min steady tempo.
Found it a little hard to concentrate and keep working through 10mins, but it went alright.
Metrics:
Avg Speed: 37.04km/hr
Avg Power: 205W
Avg Cadence: 83rpm
Essentially 4 x 10min steady tempo.
Found it a little hard to concentrate and keep working through 10mins, but it went alright.
Metrics:
Avg Speed: 37.04km/hr
Avg Power: 205W
Avg Cadence: 83rpm
Strength and Conditioning 25:00 [1]
Set has changed a little.
Have had 10x SL Squats added, plus a small bit of weight, and calf raises up to 3x30.
Have had 10x SL Squats added, plus a small bit of weight, and calf raises up to 3x30.
Monday Apr 9, 2018 #
6 PM
Cycling: Training 1:35:51
ahr:129 max:156
Cycling: Training 1:35:51 37.79 km (23.7 kph) +622m
After work :O
Did the standard Johnny Foxes loop, but turned right in glencullen and down the devil’s elbow.
Saw Eoin Keith running through glencullen.
Was feeling decent so gave the pine forest climb a go to get an idea of the difference between bikes. About 1’45” down on the old road bike.
8 PM
Strength and Conditioning 25:00 [1]
Standard
Knee stretch.
20 SL bridging (up and sideways)
50 side leg raises
1min SL plank
1min Side plank
2 x 20 Squats
2 x 10 Lunges
3 x 20 Calf raises
Balance board
Stretches
Knee stretch.
20 SL bridging (up and sideways)
50 side leg raises
1min SL plank
1min Side plank
2 x 20 Squats
2 x 10 Lunges
3 x 20 Calf raises
Balance board
Stretches