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Training Log Archive: ColmM

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running8 8:34:51 62.28(8:16) 100.23(5:08) 1095
  Strength and Conditioning1 40:00
  Cycling: Commute (1:60)2 40
  Total11 9:15:31 62.28 100.23 1095

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

1 PM

Running 30:12 [2] 6.11 km (4:56 / km)

To footy
3 PM

Running 54:45 [2] 10.04 km (5:27 / km) +50m 5:19 / km

home from footy

Saturday Oct 15, 2016 #

6 PM

Running 1:32:53 [2] 17.55 km (5:18 / km) +300m 4:53 / km

lonely miles
fresh early on, but laboured in the 2nd half
8 PM

Cycling: Commute (1:60) 20 [3]

Friday Oct 14, 2016 #

7 PM

Running 46:03 intensity: (26:03 @2) + (20:00 @3) 9.62 km (4:47 / km) +50m 4:40 / km

Finished uni late
Wasn't the plan, but due to time constraints, infrequent buses, and the need for a run, I ended up just running home.
Bag probably at mournes weight today though, so a bit of effort.
9 PM

Cycling: Commute (1:60) 20 [3]

Thursday Oct 13, 2016 #

6 PM

Running 8:48 [2] 1.61 km (5:28 / km)

searching for runners

Running 33:10 intensity: (20:50 @2) + (12:20 @4) 7.14 km (4:39 / km) +100m 4:20 / km

finished uni late so was late even for the HWUAC 18:30 session

found them, and joined in part way through and finished it off myself.
8 reps, about 450-500m, gently uphill, with long jog back recovery.
Joined the group on 3, so 2 by myself at the end.
Eased into it, then running mostly alone. cruising until the last rep where I went for it more.

1:43, 1:37, 1:32, 1:33, 1:32, 1:31, 1:32, 1:28

Running 19:17 [1] 3.37 km (5:43 / km)

wandering warm down.

Wednesday Oct 12, 2016 #

2 PM

Running 1:22:39 [2] 14.51 km (5:42 / km) +400m 5:00 / km

EUOC long run on the seat.

Had it in my head the run would be tougher, but it was all easy until I ended up giving MFD a shot.
Wanted to hold back, but was inevitably still fucked towards the end.
7:05 but very improvable.

Tuesday Oct 11, 2016 #

5 PM

Running 27:27 [2] 5.0 km (5:29 / km)

warm up & drills

Running 31:01 intensity: (16:00 @2) + (15:01 @4) 7.81 km (3:58 / km) +30m 3:54 / km

EUOC fartlek - 4min, 3, 2, 1, 2, 3, 4, off 2min float.

Enjoyed the session. Feels nicer not going for it. Legs feeling pretty good after.

Running 17:14 [1] 3.0 km (5:45 / km) +65m 5:11 / km

Monday Oct 10, 2016 #

3 PM

Strength and Conditioning (Gym) 40:00 [3]

500m row + walkouts & stretching warmup.
5 * (5 * 40kg) back squats
3 * (8 * 8kg) split squats (each leg)
3 * (4 chin-ups into 45sec plank)

Kept weight low & avoided anything too strenuous as its my first session back in the gym in a few months.
5 PM

Running 1:11:22 [2] 14.45 km (4:56 / km) +100m 4:46 / km

Easy round campus.
Made myself a 2k loop on the pitches which could be useful in future. Brought the petzl but didn't need it.
Garmin all over the shop in a few places.

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