Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Apr 26, 2018:

activity	#	time	miles		km		+m	load
Running	7	6:18:36	45.78	(8:16)	73.67	(5:08)	330	777.2
Cycling: Training	2	1:52:19						224.6
Cycling: Commute	4	1:08:08						68.1
Strength and Conditioning	4	1:05:00						130.0
Climbing	1	1:00:00						60.0
Total	13	11:24:03	45.78		73.67		330	1260.0
[1-5]	9	9:15:55

1:52

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Thursday Apr 26, 2018 #

6 AM

Running 30:56 [2] 6.05 km (5:07 / km) +16m 5:03 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

ITP

Strength and Conditioning 15:00 [2]

Slightly reduced set with Aidan. Still up to 50 calf raises though.
Turns out Aidan is very cynical with regard to foreign orienteers and doping - from experience of other sports. Was interesting anyway.

C • Dope 2

Running 11:19 [2] 2.04 km (5:33 / km) +8m 5:27 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Across to the gym

Cycling: Training 30:15 [2]

An easy spin.

Wednesday Apr 25, 2018 #

8 AM

Cycling: Commute 15:59 [0]

Cycling: Commute 15:59 [3] 6.04 km (22.7 kph)

5 PM

Cycling: Commute 17:53 [0]

cycling: Commute 18:16 [3] 5.95 km (19.5 kph) +43

7 PM

Running 50:11 [2] 10.17 km (4:56 / km) +32m 4:52 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Some miles in UCD with Hugh doing his steady one. Mostly grass. Grand oul job.
Puck around after.

Tuesday Apr 24, 2018 #

9 AM

Cycling: Commute 16:00 [0]

Cycling: Commute 16:00 [3] 6.11 km (22.9 kph)

5 PM

Strength and Conditioning 20:00 [2]

Standard.
Ham & quad / knee stretch.
20 lateral bridges
60s single leg plank
60s side plank
20 x 8kg deep squat
10 x 8kg lunge
10 x SL squat
40 x calf raise / eccentric drop
Calf & quad stretch

Running 1:32:23 18.4 km (5:01 / km) +108m 4:53 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

90 from the gym by work, into the park and met Josh for a lap.
Legs probably a bit tired after gym & work, cos was pretty slow for a good while, and didn’t feel that slow. Good chat with josh though.
But did the last 20 steady and felt nice enough, so fairly happy in the end.

Minimal feeling in knee. Felt it a bit on run into work yesterday, but has been decent since. Think morning with less WU is a minor issue.

Cycling: Commute 18:16 [0]

cycling: Commute 18:16 [3] 5.95 km (19.5 kph) +43m

Monday Apr 23, 2018 #

8 AM

Running 34:01 [2] 6.09 km (5:35 / km) +17m 5:30 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

ITW

5 PM

Strength and Conditioning 15:00 [2]

Standard in the gym after work

Running 35:43 [2] 6.5 km (5:30 / km) +56m 5:16 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

HFW

8 PM

Climbing 1:00:00 [0]

Sunday Apr 22, 2018 #

2 PM

Running 1:13:58 [2] 14.13 km (5:14 / km) +62m 5:07 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Out to UCD, lap of campus very chill with Hugh, then back to dad’s.
Knee still best it’s been, so happy with that.

11 PM

Strength and Conditioning 15:00 [2]

Saturday Apr 21, 2018 #

11 AM

Cycling: Training 1:22:04 [2]

Cycling: Training 1:22:04 [3] 30.06 km (22.0 kph) +418m

Nice Johnny foxes loop with Jonny himself.
Chill for good bit, but split it up with some stage points up for grab.
Went for it very hard on a tense first uphill sprint to the M50 bridge. Was absolutely gone for the climb then, and easily sacrificed the polka dot. Then took the tactical battle to Johnny foxes, and wrapped up two more nice ones on the fast descent, and a short uphill sprint to stepaside roundabout to cruise home in the green.

Friday Apr 20, 2018 #

8 PM

Running 50:05 [2] 10.28 km (4:52 / km) +31m 4:48 / km
shoes: Asics Gel Nimbus 19 (Feb '18)

Lovely one in bushy. It’s bright damn late nowadays.
Serious whiff of 420, but what a day for it.
Chilling for the most past

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