Training Log Archive: ColmMIn the 7 days ending Oct 31, 2016:
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Monday Oct 31, 2016 #
Strength and Conditioning 45:00 [3]
2 * (8 x 12kg split squats), each leg.
4 * (5 x back squats) @ 20, 40, 50, 50kg.
3 * (8 x deadlift) @ 40, 50, 60kg.
2 * (8 x 12kg split squats), each leg.
3 * (4 x pull ups into 1min plank).
3 * (3 x dips)
Just recovered from last week's gym, and here we go again.
Didn't feel as tough this week though.
Cycling: Commute 30 [3]
Running 20:44 [2] 4.33 km (4:47 / km) +25m 4:39 / km
Sunday Oct 30, 2016 #
Running 6:27 [2] 1.18 km (5:28 / km)
Orienteering 1:37:44 [3] 14.98 km (6:31 / km) +250m 6:01 / km
24c
Moving alright at times, but just too knackered and particularly in the second half I was making some cracking errors.
Plus there was the bonk.
Tam caught 18mins on me near the end. 18 is a lot. Tam was going well.
Pretty big week which is good, though that plus yesterday's double probably the main reason I was so knackered.
Good fun though.
Mistakes:
3 - 30s
8 - 20/30s
10 - 2mins
13 - 30s
14 - 4mins
17 - 20s
20 - 1min
21 - 2min
Usually when I bonk it doesn't go that badly down the shitter technically, but sure twas good craic
Results
Saturday Oct 29, 2016 #
Running 10:31 [2] 2.03 km (5:10 / km)
Orienteering 34:28 [5] 5.83 km (5:55 / km) +150m 5:14 / km
24c
Same old middle technique. Started pretty hard, and trying to keep the navigation pretty on the edge, but clean.
Mostly successful, some small misses, all 20sec or less.
So, pretty good run.
Results
Running 10:44 [1] 1.9 km (5:39 / km) +20m 5:22 / km
Running 9:32 [2] 1.7 km (5:37 / km)
Orienteering 30:02 [5] 6.08 km (4:56 / km) +50m 4:45 / km
18c
Damn exciting.
Got through the phi loop on the back of Tam, Will and Jack. Somehow found myself in the lead at 9. Misses on 10 and 12, but everyone was together. Made a right mess of 13 following Carcas & Tam, and we were miles back.
Everyone fecked 16, there was a huge regrouping.
Still missed in the final loop, but ended up in 4th behind Dan, Tam & Alex.
Great craic altogether.
Got to borrow a headtorch from Jenny which was most appreciated.
Running 22:25 [1] 3.78 km (5:56 / km) +25m 5:45 / km
Headtorch went, lucky timing.
Friday Oct 28, 2016 #
Running 1:20:35 [2] 12.86 km (6:16 / km) +350m 5:31 / km
Nice morning for it.
Hamstrings are tight as from yesterday's gym.
Thursday Oct 27, 2016 #
Running 10:27 [2] 2.25 km (4:39 / km)
Strength and Conditioning 1:00:00 [3]
Felt quite helpless really. Got walked round the exercies. It was good though, this will be useful.
Jaysus, why do people overhead squat?
Running 19:34 [1] 3.7 km (5:17 / km) +30m 5:05 / km
Running 21:57 [2] 4.16 km (5:17 / km)
Running 24:46 5.46 km (4:32 / km) +30m 4:25 / km
Out of uni early enough to make it in time.
Running with James mostly.
Quare windy out.
Times a bit of an oul mix, opened up on the last 100m to catch a cheeky bucko who had cut a corner.
Times: 2:50, 2:54, 2:51, 2:57, 2:52, 2:47
Wednesday Oct 26, 2016 #
Cycling: Commute 35 [3]
Running 1:30:05 [2] 15.68 km (5:45 / km) +430m 5:03 / km
Tight for time today, but could squeeze it in nicely.
Feeling pretty dead again today, but got it done, again.
Tuesday Oct 25, 2016 #
Cycling: Commute 1:05 [3]
Running 21:51 [2] 4.01 km (5:27 / km)
Running 32:03 7.82 km (4:06 / km) +30m 4:01 / km
Feeling pretty rough this evening and was way off the pace, but got it done.
Running 19:37 [1] 3.21 km (6:07 / km) +70m 5:31 / km