Training Log Archive: ColmMIn the 7 days ending Jan 29, 2017:
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Sunday Jan 29, 2017 #
Running 2:18:40 [2] 21.23 km (6:32 / km) +818m 5:29 / km
Struggling before we even hit the pentlands, and dying on any climbs, and there were a few.
Had myself thinking I was in decent nick before the last two days. Who knows, have been a bit ill since Thursday, so I hope that's it.
Didn't particularly bonk, so probably still have some endurance, but nothing to write home about.
Nonetheless, it was a very nice route, and enjoyable snowy conditions for the run, helped by the little trails from Penicuik that Pablo brought us down. And I had a bit of company suffering up the last climb as Ewan and I got to admire the sheep, and eat snow together.
Saturday Jan 28, 2017 #
Running 11:06 [2] 2.28 km (4:52 / km) +9m 4:47 / km
Running 41:27 9.63 km (4:18 / km) +25m 4:15 / km
Took the first mile a bit hard and although it felt fine at the time, I was clinging on for the rest of the session. Didn't feel particularly bad, but couldn't really get moving, or keeping up. Summoned up a sprint for the final 200, but still nothing on Dan.
Still, I'll need a few more tough enough sessions like this if I'm to get something out of the Armagh 5k in a few weeks.
Times: 5:11, 4:45, 4:09, 3:22, 2:46, 1:55, 1:15, 0:30.
The mile was quicker pace than all but the 600 & 200m, woops.
Running 16:54 [1] 3.15 km (5:22 / km) +26m 5:09 / km
Note
Friday Jan 27, 2017 #
Spinning 30:00 [1]
Thursday Jan 26, 2017 #
Strength and Conditioning 1:15:00 [3]
Stretching, mobility, drills.
Band walks, sumo squats, SL box squats, box jumps, hurdles, etc.
3 x 5 OH squat @ 20, 25, 25kg
3 x (5+5) split squat @ 20, 25, 25kg
3 x 5 Bench press @ 20, 30, 30kg
3 x (6+6) Medicine Ball OH Walking Lunge
3 x (6+6) 2-hand row
3 x (6+6) Kettlebell Single leg deadlift
(10+10) Medicine Ball Side Toss
(10+10) Plank shoulder touch
10 Sumo Squats
Wednesday Jan 25, 2017 #
Running 48:17 [2] 10.11 km (4:46 / km) +129m 4:29 / km
Tuesday Jan 24, 2017 #
Running 16:27 [2] 2.88 km (5:43 / km) +3m 5:41 / km
Running 41:01 7.26 km (5:39 / km) +274m 4:45 / km
Fast hills, steep enough to more than get the heart rate up. Moving alright, but dying on the rests and moving much slower than everyone else then. Enjoyed it, and reckon it's an ideal session for me now, but pure dead at the end.
fun.
Running 13:31 [1] 2.12 km (6:23 / km) +35m 5:54 / km
Monday Jan 23, 2017 #
Running 39:59 [2] 7.32 km (5:28 / km) +230m 4:43 / km
Very nice day for it.
Running 9:04 [2] 1.87 km (4:51 / km) +21m 4:35 / km
Spinning 10:05 [2]
Strength and Conditioning 1:00:00 [3]
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