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Training Log: ColmM

In the last 7 days:

activity # timemileskm+mload
  Running7 8:09:23 58.13(8:25) 93.55(5:14) 9421034.4
  Cycling: Commute3 1:55:00115.0
  Climbing1 1:40:00100.0
  Strength and Conditioning3 1:05:0090.0
  Total13 12:49:23 58.13 93.55 9421339.4
  [1-5]9 9:14:23
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TuWeThFrSaSuMo

Sunday Feb 17 #

10 AM

Running 1:50:17 [2] 18.63 km (5:55 / km) +673m 5:01 / km
ahr:163 max:204

Long run with eoinmcc & Conor O’Keefe.
We got a lovely morning for it, with nice sun, and just a decent wind to contend with.
Sore ankle (must have hit it yesterday or something) on the rockier stuff, so took those easy, but generally feeling good, and we were moving alright with little effort. Thoroughly enjoyed it.
Should probably be pushing the boat a little more on these in the coming weeks / months, but this was nice for now.
1 PM

Strength and Conditioning 25:00 [2]

Core with clo, then some additional exercises myself.
90s plank
30s side plank
20 bridges
15 SL bridges
20 crunches
30 Russian twists
75s wall sit
30 calf raises
8 SL squats
Ankle strengthening
Stretching + foam rolling
6 PM

Climbing 1:40:00 [0]

Saturday Feb 16 #

11 AM

Running 33:08 [2] 6.2 km (5:20 / km) +32m 5:12 / km
ahr:163 max:180

Running 18:33 [5] 5.05 km (3:41 / km) +37m 3:33 / km
ahr:181 max:196

Colours XC
I hopped in the men’s race (as did Eoin), cos I was gonna spectate and tempo, and racing seemed like an alright alternative.
But it started hard for all, and I was certainly no exception, and I died a death, decided I’d keep going till 5k to call it am acceptable session, then hopped out. A dnf is weak, but not as bad I guess when you find out you’re racing 20mins before, and I wasn’t exactly kitted out.

Still, bit of racing could have settled that. I was calm enough to sit back for 200, but when a gap formed between the 2 groups 400 in I didn’t want to miss out, so I worked real hard to get to the back of the front group. Got there and it seemed alright but it wasn’t long before I was paying the price.
People behind starting coming through me, and this continued. Probably just a little uncertain of where I should be, and a little overzealous / confident early on. Sitting in the 2nd group and working up should have been the way to go. Actually, Eadaoin shouting “you’re so slow colm”, as I sat at the back 50m in may not have helped. Great job by me not getting thrown.

Running 32:39 [2] 5.76 km (5:40 / km) +34m 5:30 / km
ahr:156 max:178

2 PM

Note

30mins 5 aside, fortunately the cup game was a walk over so no 90min 11 aside for me.

Friday Feb 15 #

6 AM

Running 52:39 [2] 10.07 km (5:14 / km) +24m 5:10 / km
ahr:139 max:177

Into work with a stop at the physio.
A bit awkwardly early for work so got a few more ks after physio too.

Strength and Conditioning 30:00 [1]

Exercises and stretches with physio, and then still a little awkwardly early for work so threw in a couple of sets in the gym of :
5 pull ups into 1min plank
5 PM

Running 58:37 [2] 12.14 km (4:50 / km) +44m 4:45 / km
ahr:137 max:168

Lovely run out to the park with eoinmcc, good chat and gorgeous evening.
We ran into John Moroney And he joined for a while.
All well, very pleasant. And the hips were feeling much looser this evening than anytime recently after the ohysio’s work This morning. Very nice to be able to stride out comfortably at the end.

Thursday Feb 14 #

8 AM

Cycling: Commute 45:00 [0]

5 PM

Running 49:48 [2] 9.51 km (5:14 / km) +47m 5:07 / km
ahr:120 max:153

Probably the first run of 2019 without a jacket? It was very nice out.
No hips issues, Physio tomorrow.

Wednesday Feb 13 #

8 AM

Cycling: Commute 35:00 [0]

5 PM

Running 54:54 [2] 10.54 km (5:12 / km) +50m 5:05 / km
ahr:123 max:143

Easy out to phoenix park, very nearly fully over my cold, but still easy running for the moment.

Tuesday Feb 12 #

8 AM

Cycling: Commute 35:00 [0]

6 PM

Running 1:18:48 [2] 15.65 km (5:02 / km) +2m 5:02 / km
ahr:151 max:178

Out to the coast via annadale rd, good chat, tight right hip from halfway.
11 PM

Strength and Conditioning 10:00 [1]

Hips

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Training Targets

Jan 1 – Dec 31 (365d)
Total [1-5]400:00:004500km
actual:64:12:2916%646.6km14%
projected:488:14:55122%4917.2km109%

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