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Training Log: ColmM

In the last 7 days:

activity # timemileskm+mload
  Running6 5:53:27 41.14(8:35) 66.21(5:20) 1042815.9
  Cycling: Commute9 2:53:28173.5
  Climbing1 1:30:0090.0
  Strength and Conditioning6 1:12:3072.5
  Total18 11:29:25 41.14 66.21 10421151.9
  [1-5]11 7:05:57
averages - sleep:7.3
«
3:08
0:00
MoTuWeThFrSaSu

Saturday Jul 21 #

12 PM

Strength and Conditioning 10:00 [1]

Climbing 1:30:00 [0]

3 PM

Running 1:13:27 [2] 12.51 km (5:52 / km) +349m 5:09 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Easy one back. Wanted to get at least a little hills in, and got a nice little run in. Calves still tight, and body a bit tired in general today.
Took a weigh in on the old method after to see, nice to see we're progressing nicely.
6 PM

Strength and Conditioning 15:00 [1]

Friday Jul 20 #

9 AM

Cycling: Commute 16:40 [0]
(rest day)

6.07 km (21.9 kph)
6 PM

Cycling: Commute 16:21 [0]

5.95 km (21.8 kph) +42m

Thursday Jul 19 #

8 AM

Cycling: Commute 15:30 [0]

6.03km (23.5 kph)
5 PM

Running 1:00:27 intensity: (49:27 @2) + (11:00 @4) 12.01 km (5:02 / km) +65m 4:54 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Easy out to phoenix park with Corbett.
Then, we had plans for a short session, but my calves were still in bits from thursday. In the end we ploughed on and went for it, but you'd be hard-pushed to call what I did a session.
3x 1k [100"] at tempo sort of pace, struggling to move, but first one warmed the legs up a bit, and sure yeah. Nice to do something a little faster, though who knows how beneficial.
3:49, 3:35, 3:37.

Cycling: Commute 38:51 [0]

13.03 km (20.1 kph) +57m
11 PM

Strength and Conditioning 5:00 [1]

Wednesday Jul 18 #

8 AM

Cycling: Commute 16:46 [0]
slept:8.0

6.05 km (21.7 kph)
6 PM

Cycling: Commute 17:27 [0]

5.96 km (20.5 kph) +38m
8 PM

Running 55:46 [2] 11.15 km (5:00 / km) +32m 4:56 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Some easy grass miles.
Laps of bushy & terenure. Lovely evening out, and bumped into Laura S in bushy which was most pleasant. Must make a note of TT Racers sessions come Autumn.
Calves very tight and domsy from yesterday’s trails, but this helped a bit. Some strides thrown in towards the end.
11 PM

Strength and Conditioning 15:00 [1]

+ much calf rolling

Tuesday Jul 17 #

9 AM

Cycling: Commute 16:14 [0]
slept:7.5

6.03 km (22.3 kph)
5 PM

Cycling: Commute 18:31 [0]

6.01 km (19.5 kph) +39m
7 PM

Running 1:25:15 intensity: (41:45 @2) + (43:30 @4) 16.43 km (5:11 / km) +555m 4:26 / km

Cruagh tempos - 3x ~15min hilly [3:30mins].

Got Corbett out with me for el Classico. Tough session, but have been looking forward to getting to it. Classic tough session nerves on the start line.
Once we got going, we were moving alright, Corbett dragged me through the uphill a bit quicker than usual, and then cruised nicely down on the first. Knew I’d probably overcooked the uphill and was probably in for some lovely positive splits.
Bit tougher on the next, and a bit more effort on the decent, but didn’t go too badly. Much tougher on the final one, Corbett left me to it with a couple hundred metres left on the climb which was a pure grind, but got through it and suffered back.

Some nice positive splits as expected, but didn’t fall too badly off the wagon. Times roughly a minute quicker than past efforts. Definitely a little quicker with company, but nonetheless a very positive session, and a nice confidence-booster.

Strength and Conditioning 20:00 [1]

+ rolling

Monday Jul 16 #

8 AM

Running 36:04 [2] 6.04 km (5:58 / km) +11m 5:55 / km
slept:6.5 shoes: Asics Gel Nimbus 19 (Feb '18)

Commute
5 PM

Cycling: Commute 17:08 [0]

5.91 km (20.7 kph) +44m

Running 42:28 [2] 8.06 km (5:16 / km) +30m 5:10 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Easy bushy with Niamh on the bike.
Foot has been a little sore today on top from some minor impact yesterday, but improving and felt much better after strides, not a worry I don’t think.
11 PM

Strength and Conditioning 7:30 [1]

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  • Aug 4 [1w, 6d]: ? - WOC 2018 - Latvia
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