Training Log Archive: ColmMIn the 7 days ending Jan 13, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Jan 13, 2019 #
Running 16:04 [2] 2.41 km (6:40 / km) +177m 4:53 / km
ahr:140 max:154
Running 33:10 [5] 7.41 km (4:29 / km) +333m 3:39 / km
ahr:172 max:188
Took her steady up first climb, people were going by which was worrying, but they started to slow and we had a few walking all of a sudden, so I figured I’d made the right call.
Opened up on the faster section to take a few places, but got a little stuck when we turned left onto the slightly technical stuff.
Anyway, made time on most around me on the 2nd climb which was pleasant, worked into it, and then back to the fast stuff, got around a few and gained a good few.
Started the final climb in a group of 3 and they both went early and tried to run it hard. After a while they settled back a little and I came back to summit just in front.
Short technical bit then all fire-road, and was always fairly comfy along this though the lads were close.
Overall fairly happy, feels like better climbing than in the past, but hard to guage, and race really didn’t seem to take a lot out of me, so getting back nicely it seems as recovery is quick.
Running 13:00 [1] 2.06 km (6:19 / km)
ahr:172 max:182
Climbing 1:00:00 [0]
Saturday Jan 12, 2019 #
Running 29:43 [2] 5.72 km (5:12 / km) +12m 5:08 / km
ahr:127 max:134
Bashed the knee climbing last night, and was worried it might have some impact at the time, but in the end it wasnt noticeable today, just a little bruising
Running 5:02 [2] 0.92 km (5:28 / km)
ahr:117 max:135
Orienteering 31:40 [4] 7.12 km (4:27 / km) +60m 4:16 / km
ahr:139 max:173
Started quite quick, and went alright through the butterflies, but after 2 loops I was already a decent bit behind josh, and that didn’t change.
Kept a fairly steady lead for a good while so he did, and I just ticked off I controls not gaining.
On the way into 14, I misread the next loop and ended up going to 16 first, then 15. Clicked it and went back to 16 after but didn’t help add some minutes to my time.
Anyway, was well behind josh already and there was nobody behind offering much threat so didn’t matter much and kinda sauntered in.
Nice to be orienteering though, and enjoyed it.
Running 21:59 [2] 3.81 km (5:46 / km) +29m 5:33 / km
ahr:155 max:182
Friday Jan 11, 2019 #
Running 38:47 [2] 7.92 km (4:54 / km) +13m 4:51 / km
ahr:149 max:181
Strength and Conditioning (Pilates) 1:00:00 [2]
Lots of plank, side plank, supermans with ball on back etc
Exercises with a strong focus on form, but tiring motions that I am not used to.
Running 33:27 [2] 6.54 km (5:07 / km) +45m 4:57 / km
ahr:133 max:156
Climbing 1:40:00 [0]
Thursday Jan 10, 2019 #
Cycling: Commute 45:00 [0]
Running 37:52 [2] 7.21 km (5:15 / km) +21m 5:11 / km
ahr:156 max:174
Wednesday Jan 9, 2019 #
Cycling: Commute 40:00 [0]
Running 1:06:05 [2] 12.48 km (5:18 / km) +115m 5:04 / km
ahr:129 max:166
Went up and met Jack McL for a few laps of Enda's, and it was very nice. Didn't really notice the foot which was also pleasant.
Tuesday Jan 8, 2019 #
Running 31:22 [2] 6.02 km (5:12 / km)
ahr:134 max:156
Running 25:18 [2] 4.72 km (5:21 / km) +25m 5:13 / km
ahr:147 max:173
Running 17:06 [2] 3.24 km (5:17 / km) +20m 5:07 / km
ahr:175 max:185
Running 27:52 6.74 km (4:08 / km)
ahr:177 max:190
3:20-3:25 or so.
Pretty quite happy with this. Loop probably slightly long.
Small group this eve, and lost a couple after the first few. So just myself and Liam for the last 3 I think, and he was kicking on a little so made me a work a bit more, but think I was at a good effort, working but not too hard.
Running 16:02 [2] 2.78 km (5:46 / km)
ahr:170 max:176
Monday Jan 7, 2019 #
Cycling: Commute 35:00 [0]
Running 1:11:27 [2] 14.68 km (4:52 / km) +49m 4:47 / km
ahr:155 max:200