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Training Log: ColmM

In the last 7 days:

activity # timemileskm+mload
  Running6 5:30:35 37.75(8:45) 60.75(5:26) 774661.2
  Strength and Conditioning4 1:45:00105.0
  Cycling: Training2 1:43:56207.9
  Yoga1 1:00:0060.0
  Total9 9:59:31 37.75 60.75 7741034.0
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ThFrSaSuMoTuWe

Tuesday Jun 18 #

6 PM

Cycling: Training 58:59 [2]
ahr:130 max:169


22.4 km (22.8 kph) +369m


Another lovely catchup with Ewan. Few seat laps as per. Ewan got some aggrieved comments from another cyclist - turns out it was Leutch.

Strength and Conditioning 30:00 [1]

Gym set mostly focused on the new physio exercises.
2x 10 SL Squat to wall, glute focus.
3x 10 Bulgarian but knee back to bench.
2x 15 calf raise - hips level, engaging glutes.

Monday Jun 17 #

6 PM

Running 44:46 [2] 8.19 km (5:28 / km) +85m 5:12 / km
ahr:146 max:175 shoes: Asics Gel Nimbus 23 (Nov 22)

Easy big with Tim & Sasha. Pretty nice evening, ankle feeling okay.

Yoga 1:00:00 [1]

Nice warm yoga sesh at the place around the corner with Sash
11 PM

Strength and Conditioning 5:00 [1]

Exercises

Sunday Jun 16 #

10 AM

Running 2:10:10 [2] 24.71 km (5:16 / km) +305m 4:58 / km
ahr:171 max:190 shoes: Asics Gel Nimbus Lite 3

Longer run than I wanted, or the ankle, but couldn’t bring myself to turn around from the big group early for a pathetic out & back and got sucked into a long one.
Ankle really unhappy for quite a lot, but we made it through.
Good group.
5 PM

Running 20:58 [2] 3.83 km (5:28 / km) +52m 5:08 / km
ahr:158 max:196 shoes: Asics Gel Nimbus 23 (Nov 22)

Easy job to gym & then onto pickup the car.
Despite suffering & complaining for 2hrs this morning with a pretty sore ankle, a few gym exercises later, it felt pretty good running to the car.
Bodes well, will try hard to build on that.

Strength and Conditioning 40:00 [1]

Band exercises on the ankle.
3x 5 SL squats into wall.
3x 45sec SL balance.
3x 6 SL lateral hops.
Pull ups & toes to bar.
3x 5 back squats @ 40, 70, 70kg.

Saturday Jun 15 #

11 AM

Cycling: Training 44:57 [2]
ahr:146 max:168


44:57 [2] 17.16 km (22.9 kph) +264m


Solo few seat laps, not lots but get to get something in.
4 PM

Running 52:54 [2] 9.32 km (5:41 / km) +139m 5:17 / km
ahr:164 max:183 shoes: Asics Gel Nimbus Lite 3

Craiglockharts with Tim. We planned for gym & sauna, but turns out it closed early, and we were later than we realised.

Friday Jun 14 #

3 PM

Running 31:51 [2] 6.11 km (5:13 / km) +21m 5:07 / km
ahr:156 max:168 shoes: Asics Gel Nimbus Lite 3

To and from the physio (finally)

Strength and Conditioning 30:00 [1]

Thursday Jun 13 #

5 PM

Running 49:56 [2] 8.59 km (5:49 / km) +173m 5:17 / km
ahr:156 max:168 shoes: Asics Gel Nimbus Lite 3

Jogged up to reps and did a lap of the parlaauf with Aoife and one other and then jogged home to get to the quiz.

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Injuries

FootAnkle Sprain23+days
SickCold402+days
complete history

Training Targets

Jan 1 – Dec 31 (366d)
Total [1-5]500:00:005000km125000m↑
actual:225:04:4645%1832.6km36%48366m↑38%
projected:484:34:5896%3945.5km78%104129m↑83%

Reports

Search Log

 


  • Mar 15, 2041 [873w, 2d]: Since the 15th of March 2011?
  • Jun 17, 2050 [1,356w, 2d]: Y - wmoc 2050 M55 apparently, a lot of competition though. ;)
  • Jan 24, 2240 [11,249w, 2d]: ColmM's kick ass training hours

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