Training Log Archive: ColmMIn the 1 days ending Oct 14, 2014:
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Tuesday Oct 14, 2014 #
9 AM
Cycling: Commute 30 [3]
slept:8.0
12 PM
Strength and Conditioning 30:00 [3]
Back to the gym for the first time in ages. Good to be back.
500m row, and 3 walkouts.
4 * (5 x 40kg) back squats
3 * (8 x 6kg) split squats
3 * 4 pull-ups straight into 45s plank
500m row, and 3 walkouts.
4 * (5 x 40kg) back squats
3 * (8 x 6kg) split squats
3 * 4 pull-ups straight into 45s plank
6 PM
Running 12:05 [1] 2.2 km (5:30 / km)
shoes: Mizuno Waverider 17
Running 19:11 [5] 5.89 km (3:15 / km)
shoes: Mizuno Waverider 17
UCDAC intervals - 700, 600, 500, 400, 300, 200, 100.
Little bit of a short session, so I did 2* 1mile afterwards.
700 - 2:04
600 - 1:48
500 - 1:26
400 - 1:10
300 - 0:48
200 - 0:32
100 - 0:16
mile - 5:26
mile - 5:39
Was a tough session, and I was a bit back off the front group, and as the reps got shorter people came streaming through me. But I was happy to stride these out. Happy with how close to Cian & Richie I was in general.
The mile reps were alright, 2nd was a bit slower, was alone, so understandably not quick times.
Little bit of a short session, so I did 2* 1mile afterwards.
700 - 2:04
600 - 1:48
500 - 1:26
400 - 1:10
300 - 0:48
200 - 0:32
100 - 0:16
mile - 5:26
mile - 5:39
Was a tough session, and I was a bit back off the front group, and as the reps got shorter people came streaming through me. But I was happy to stride these out. Happy with how close to Cian & Richie I was in general.
The mile reps were alright, 2nd was a bit slower, was alone, so understandably not quick times.
Running 3:45 [1] 0.56 km (6:42 / km)
shoes: Mizuno Waverider 17
Bit of a pathetic warm down.
Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Mizuno Waverider 17
Jogging between reps, mainly the miles.