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Training Log: ColmM

In the last 7 days:

activity # timemileskm+m
  Running5 2:13:17 14.73(9:03) 23.7(5:37) 495
  Strength and Conditioning2 1:04:24
  Orienteering1 1:02:48 8.37(7:30) 13.47(4:40) 24138c
  X-Trainer1 1:00:00
  Spinning2 40:05
  Total6 6:00:34 23.1 37.17 73638c
  [1-5]6 5:56:10
averages - weight:78.6kg
«
2:10
0:00
WeThFrSaSuMoTu

Monday Jan 23 #

11 AM

Running 39:59 [2] 7.32 km (5:28 / km) +230m 4:43 / km

Easy hilly on Blackford with Corbett.
Very nice day for it.
5 PM

Running 9:04 [2] 1.87 km (4:51 / km) +21m 4:35 / km

Spinning 10:05 [2]

easy late wu

Strength and Conditioning 1:00:00 [3]
weight:78.6kg

Euoc

stretching, mobility, some drills, broomstick etc.
3 * 5 Overhead Squat @ 20kg
3 * 5 Back Squat @ 40, 50, 50kg
3 * 5 Barbell overhead press @ 25kg
3 * 6 chin ups (6, 4, 4)
3 * 10 Arnold Press @ 12kg
3 * (6+6) Kettle bell single leg deadlift
3 * (10+10) Push pull plank
3 * 10 Dumbbell Sumo squat
3 * (10 + 10) band paloff press

Running 11:04 [1] 2.14 km (5:11 / km) +17m 4:59 / km

Saturday Jan 21 #

2 PM

Running 2:53 [2] 0.5 km (5:46 / km) +20m 4:48 / km

Orienteering 1:02:48 [5] 13.47 km (4:40 / km) +241m 4:17 / km
38c

Edinburgh City race.
Bit of an ask of the achilles, and legs in general after not much running.
Got going, mostly clean through the first section, in hindsight think I probably got the long leg wrong. Started tiring halfway through, got a wee pull from Sasha through the council flats, then split routes on 21 and I fucked it. Was bloody tired now and faffed like hell on 23-27, and binned quite a bit of time.
Got it together again for the end, and found a little more energy too.

Alright overall, scrappy but not the worst. Legs are fecked now, but still happy with how they managed.

MPd 35 like an eejit.

Friday Jan 20 #

2 AM

Strength and Conditioning 4:24 [0]

Running 18:31 [2] 1.36 km (13:35 / km) +27m 12:21 / km

achilles feeling ugh

Thursday Jan 19 #

6 PM

Running 51:46 [2] 10.51 km (4:55 / km) +180m 4:32 / km

easy with the boys
achilles feeling good.

Wednesday Jan 18 #

3 PM

X-Trainer 1:00:00 [2]

getting shown the ropes by cross-training king Masson himself.
X-trainer + spin + sauna

Spinning 30:00 intensity: (25:00 @2) + (5:00 @4)

incl. 5 x 1min on, 1min off.

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Training Targets

Jan 1 – Dec 31 (365d)
Total 400:00:004000km2500c
actual:14:55:483%103.6km2%100c4%
projected:236:55:5859%1644.5km41%1587c63%

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