Training Log Archive: ColmMIn the 28 days ending Feb 28, 2015:
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Friday Feb 27, 2015 #
9 AM
Cycling: Commute 30 [3]
8 PM
Strength and Conditioning 35:00 [3]
700m row.
20 * 10kg bridges.
2 * (10 * 10kg) single leg bridges (each leg).
4 * (6 * 55kg) deadlift.
4 * (5 * 20kg strict press into 5 pull-ups / chin - ups, alternating on sets).
The strict press / pull up combo has seemed much tougher recently than it did in the past.
20 * 10kg bridges.
2 * (10 * 10kg) single leg bridges (each leg).
4 * (6 * 55kg) deadlift.
4 * (5 * 20kg strict press into 5 pull-ups / chin - ups, alternating on sets).
The strict press / pull up combo has seemed much tougher recently than it did in the past.
Aqua Jogging 40:00 [1]
Very chilled.
Might set weekly mileage aqua-jogging goal next week, we'll see.
First step would be to beat triathlon swimming mileage.
Might set weekly mileage aqua-jogging goal next week, we'll see.
First step would be to beat triathlon swimming mileage.
Thursday Feb 26, 2015 #
7 AM
Cycling: Commute 30 [3]
Wednesday Feb 25, 2015 #
7 AM
Cycling: Commute 30 [3]
9 PM
Aqua Jogging 35:00 [3]
An easy jog, kept effort around 4:30 - 4:40 min/km as much as possible.
Not an ideal time to go to the pool at all really, at 9 it gets cut in half, tonight it was for kayak-polo.
I ran into the tri guys finishing their swimming session though which was a minor pick-me-up.
With no lanes on my half, it was a bit hap-hazard doing random loops avoiding others.
Would have liked to have done longer, but it was just too late.
I enjoyed it more for some reason though.
Not an ideal time to go to the pool at all really, at 9 it gets cut in half, tonight it was for kayak-polo.
I ran into the tri guys finishing their swimming session though which was a minor pick-me-up.
With no lanes on my half, it was a bit hap-hazard doing random loops avoiding others.
Would have liked to have done longer, but it was just too late.
I enjoyed it more for some reason though.
Tuesday Feb 24, 2015 #
7 AM
Cycling: Commute 30 [3]
Aqua Jogging 35:00 [2]
Morning jog.
7 PM
Aqua Jogging 35:00 [3]
10min warm up.
5 * 2min, off 30s slow.
15min warm down.
Was holding fitness well in general over the last month, but after the last week or so it's likely I've started to decline a little.
Going to do some more intervals from now until I'm back running.
5 * 2min, off 30s slow.
15min warm down.
Was holding fitness well in general over the last month, but after the last week or so it's likely I've started to decline a little.
Going to do some more intervals from now until I'm back running.
Monday Feb 23, 2015 #
Note
New Physio this evening.
Recommended a few things which I will try, also recommended insoles, which he made a convincing argument for, but I'm still not certain I need, I think I will hold off on then until after the summer anyway.
Recommended a few things which I will try, also recommended insoles, which he made a convincing argument for, but I'm still not certain I need, I think I will hold off on then until after the summer anyway.
8 AM
Cycling: Commute 30 [3]
8 PM
Strength and Conditioning 35:00 [3]
500m row, 3 walkouts, some stretching.
4 * (8x50kg) back squats.
2 * (8x10kg) splits squats (each leg).
2 * (5 pull ups into 1min plank).
Back squats were very tough today. Reduced the number of sets for the other exercises afterwards.
Probably stay on this set until quads are comfortable with it. 5 * 5 was alright last week.
Went to go aqua jogging but water polo was going on, killer.
Gruesome cycle home.
4 * (8x50kg) back squats.
2 * (8x10kg) splits squats (each leg).
2 * (5 pull ups into 1min plank).
Back squats were very tough today. Reduced the number of sets for the other exercises afterwards.
Probably stay on this set until quads are comfortable with it. 5 * 5 was alright last week.
Went to go aqua jogging but water polo was going on, killer.
Gruesome cycle home.
Sunday Feb 22, 2015 #
9 PM
Strength and Conditioning 35:00 [3]
Conditioning set.
Saturday Feb 21, 2015 #
4 PM
Swimming 20:00 [3]
Friday Feb 20, 2015 #
7 AM
Cycling: Commute 30 [3]
Strength and Conditioning (Gym) 35:00 [3]
500m row, 3 walkouts.
20 * 6kg double leg bridging
2 * (10x 6kg) single leg bridging (each leg).
5 * (4x 55kg) deadlifts.
4 * (5 x 15kg strict press into 5 pull ups).
Mostly good, strict press weight down felt easyish, but pull ups were then tough.
If I can get back into this morning session routine, things will be be better.
20 * 6kg double leg bridging
2 * (10x 6kg) single leg bridging (each leg).
5 * (4x 55kg) deadlifts.
4 * (5 x 15kg strict press into 5 pull ups).
Mostly good, strict press weight down felt easyish, but pull ups were then tough.
If I can get back into this morning session routine, things will be be better.
Thursday Feb 19, 2015 #
Note
(rest day)
I forgot my student card, could have worked around this, but I hadn't taken a full rest in a while, so why not today.
Volume hasn't been the best over the last couple of weeks, but training has been at least somewhat consistent.
Next 2 weeks will be tough to have much volume because the workload in college is increasing, a lot. But if I could be back running properly after those 2 weeks, I have a sweet 2 week break.
Volume hasn't been the best over the last couple of weeks, but training has been at least somewhat consistent.
Next 2 weeks will be tough to have much volume because the workload in college is increasing, a lot. But if I could be back running properly after those 2 weeks, I have a sweet 2 week break.
9 AM
Cycling: Commute 30 [3]
Wednesday Feb 18, 2015 #
9 AM
Cycling: Commute 30 [3]
6 PM
Aqua Jogging 40:00 [2]
Nothing exciting to report.
Tuesday Feb 17, 2015 #
9 AM
Cycling: Commute 30 [3]
7 PM
Spinning 45:00 [2]
There ended up being a beginners class, which was a little awkward, but I just kept on spinning.
Monday Feb 16, 2015 #
Note
The UCDO Night-O in Deer Park is back on for this Saturday. Please let people know, if you think they may not have heard.
9 AM
Cycling: Commute 30 [3]
6 PM
Strength and Conditioning 35:00 [3]
500m row + 3 walkouts.
5 * (5 x 50kg) back squats.
4 * (8 x 16kg) split squats (each leg).
3 * (5 pull ups int 1min plank).
Today was good physically, doesn't feel like there will be any doms.
5 * (5 x 50kg) back squats.
4 * (8 x 16kg) split squats (each leg).
3 * (5 pull ups int 1min plank).
Today was good physically, doesn't feel like there will be any doms.
Spinning 40:00 [2]
Kept this chilled but at a high resistance.
Swimming 10:00 [3]
They had split the pool in two for some water polo, so 25m lengths were all.
Meant I only did 300m. But I was a bit tired, and this was mainly for the achilles, so it suited me just fine.
Meant I only did 300m. But I was a bit tired, and this was mainly for the achilles, so it suited me just fine.
Sunday Feb 15, 2015 #
12 PM
Orienteering 46:06 [3] 7.0 km (6:35 / km) +250m 5:35 / km
spiked:19/21c shoes: Inov8 Oroc 280 (July '14)
Glen of the Downs, Come and try it.
Ran easily enough through the course, and was a good chance to test the achilles, which was better than it has been, but still tightness.
Chilled, but can't be too chilled because it's a physical enough area.
Lost 2-3mins on 2, just funny scale and some map things, but I wasn't really on top of it. But otherwise clean.
Bit quicker at the end though when Róisín picked up the pace, didn't have enough to out-kick her though.
Not the nicest area, but I enjoyed it, felt decent through the rough forest although I was limited to a walk, and the nicer forest was fun.
I like the spot to be honest.
Ran easily enough through the course, and was a good chance to test the achilles, which was better than it has been, but still tightness.
Chilled, but can't be too chilled because it's a physical enough area.
Lost 2-3mins on 2, just funny scale and some map things, but I wasn't really on top of it. But otherwise clean.
Bit quicker at the end though when Róisín picked up the pace, didn't have enough to out-kick her though.
Not the nicest area, but I enjoyed it, felt decent through the rough forest although I was limited to a walk, and the nicer forest was fun.
I like the spot to be honest.
Running 7:00 [1] 1.0 km (7:00 / km)
(injured) shoes: Inov8 Oroc 280 (July '14)
5 PM
Swimming 20:00 [3]
Can't hack the pace, but did 600m.
Tepiarium helped a lot, and despite some post-run achilles tightness, it feels much better now.
Tepiarium helped a lot, and despite some post-run achilles tightness, it feels much better now.
Saturday Feb 14, 2015 #
2 PM
Aqua Jogging 40:00 [3]
Chucked in a strong 15min tempo, and followed it with a fast-legged 4* 30sec.
Friday Feb 13, 2015 #
9 AM
Cycling: Commute 30 [3]
11 AM
Spinning 40:00 [3]
Put the 'sweating alcohol out of your system' theory to test.
Results: The immediate surroundings smelt considerably worse of alcohol than prior.
Conclusion: Inconclusive.
Results: The immediate surroundings smelt considerably worse of alcohol than prior.
Conclusion: Inconclusive.
Thursday Feb 12, 2015 #
9 AM
Cycling: Commute 30 [3]
11 AM
Strength and Conditioning 40:00 [3]
Conditioning session.
Some stretching and that.
20 bridges.
2 * 10 single leg bridges (each leg).
3 * 30 side leg raises (each leg).
3 * 45sec wall squat.
20 squats.
2 * 10 single leg squats (each leg).
2 * 10 lunges (each leg).
5 * 5 pull ups.
Some stretching and that.
Some stretching and that.
20 bridges.
2 * 10 single leg bridges (each leg).
3 * 30 side leg raises (each leg).
3 * 45sec wall squat.
20 squats.
2 * 10 single leg squats (each leg).
2 * 10 lunges (each leg).
5 * 5 pull ups.
Some stretching and that.
Wednesday Feb 11, 2015 #
9 AM
Cycling: Commute 30 [3]
1 PM
Strength and Conditioning 35:00 [3]
Rowers full, so cycling wu + 3 walkouts.
20 * 5kg bridging,
2 * (10 x 5kg) single leg bridging (each leg).
4 * (6 x 50kg) deadlift
4 * (5 x 20kg strict press into 5 oull ups).
20 * 5kg bridging,
2 * (10 x 5kg) single leg bridging (each leg).
4 * (6 x 50kg) deadlift
4 * (5 x 20kg strict press into 5 oull ups).
Spinning 1:00:00 [3]
Kept the resistance low enough 15 - 17, the legs were a little tired at first, but then grand.
Tuesday Feb 10, 2015 #
8 AM
Cycling: Commute 30 [3]
6 PM
Spinning 1:00:00 [3]
Did alternating 10mins at resistance 20, and 17.
Not so fast, but up in the hills again.
Keep that quad strength.
Not so fast, but up in the hills again.
Keep that quad strength.
Monday Feb 9, 2015 #
8 AM
Cycling: Commute 30 [3]
4 PM
Spinning 30:00 [3]
High resistance, hill climbing.
Strength and Conditioning 30:00 [3]
Pretty well warmed up, so just did 3 * walkouts and some minor stuff before the session.
4 * (8 x 45kg) back squats.
4 * (8 x 14kg) split squats (each leg).
3 * 5 pull / chin ups.
4 * (8 x 45kg) back squats.
4 * (8 x 14kg) split squats (each leg).
3 * 5 pull / chin ups.
Running 31:47 [2] 6.0 km (5:18 / km)
(injured)
Easy jog with CillinC, lorrieq, and Niamh
Achilles got very tight afterward.
Achilles got very tight afterward.
Sunday Feb 8, 2015 #
12 PM
Mountain Biking 30:13 [2]
shoes: Cycling shoes
Mountain biked around some trails in Djouce instead of the orienteering. Gnarly.
5 PM
Aqua Jogging 30:00 [3]
30 easy with CillinC
Saturday Feb 7, 2015 #
11 AM
Running 7:05 [1] 1.04 km (6:49 / km)
shoes: Puma Spikes
Short warm up with roar
Orienteering 25:11 [5] 5.84 km (4:19 / km) +50m 4:08 / km
shoes: Puma Spikes
DUO Relay - Curragh
Started leg 2 in the lead, just ahead of roar.
Started steady with the intention of seeing how my achilles was, and I could always kick near the end if it was necessary and I was feeling good.
Got a shorter gaffle at the start which helped get a gap, and kept me out of sight.
So ended up running solo.
Took a few glances back, and was surprised not to see roar at all, but then I did see him when I was heading up to 16 (?), but there was a decent gap.
Kept clean through the next couple and the last few were an easy run home, so I could keep it steady the whole way. Turned out keeping that steady pace was tougher at the end, so it was essentially race pace really.
Clean run, maybe missed 20sec max.
Started leg 2 in the lead, just ahead of roar.
Started steady with the intention of seeing how my achilles was, and I could always kick near the end if it was necessary and I was feeling good.
Got a shorter gaffle at the start which helped get a gap, and kept me out of sight.
So ended up running solo.
Took a few glances back, and was surprised not to see roar at all, but then I did see him when I was heading up to 16 (?), but there was a decent gap.
Kept clean through the next couple and the last few were an easy run home, so I could keep it steady the whole way. Turned out keeping that steady pace was tougher at the end, so it was essentially race pace really.
Clean run, maybe missed 20sec max.
Running 13:43 [1] 1.77 km (7:45 / km)
shoes: Puma Spikes
warm down jog with CillinC and roar
Friday Feb 6, 2015 #
Note
Football training and decided to take the day off training.
Thursday Feb 5, 2015 #
Note
Aesthetically, no particularly noticeable improvements yet, but I do feel like slowly but surely a semi 6-pack could be obtained.
8 AM
Cycling: Commute 30 [3]
5 PM
Running 22:30 [1] 4.54 km (4:57 / km)
shoes: Mizuno Waverider 17
Test jog.
Didn't really feel anything.
Not running this week, and 24-7 compression socks have made a big difference.
Not back yet, but probably back enough to help UCDO cruise it on Saturday.
Didn't really feel anything.
Not running this week, and 24-7 compression socks have made a big difference.
Not back yet, but probably back enough to help UCDO cruise it on Saturday.
Swimming 20:00 [3]
Kept it short today with testing the achilles
Wednesday Feb 4, 2015 #
7 AM
Cycling: Commute 30 [3]
Strength and Conditioning (Gym) 30:00 [3]
500m row, 3 walkouts.
20 double leg bridging
2 * 10 single leg bridges
5 * (4 x 50kg) deadlifts
4 * (5 x 20kg strict press into 5 pull ups).
Deadlift weight pretty grand. Strict press weight + pull up combo was tough. Only did 4 sets instead of 5, and 3 pull ups on that last set.
20 double leg bridging
2 * 10 single leg bridges
5 * (4 x 50kg) deadlifts
4 * (5 x 20kg strict press into 5 pull ups).
Deadlift weight pretty grand. Strict press weight + pull up combo was tough. Only did 4 sets instead of 5, and 3 pull ups on that last set.
5 PM
Aqua Jogging 1:00:00 [1]
Very easy.
Wasn't too up for it after 30 - 35mins, but the last 20mins ended up flying by.
Wasn't too up for it after 30 - 35mins, but the last 20mins ended up flying by.
Tuesday Feb 3, 2015 #
8 AM
Cycling: Commute 30 [3]
7 PM
Strength and Conditioning (Running drills) 15:00 [1]
Spinning 1:00:00 [3]
Circuits lab went way over time, so wasn't out until after 19:15 and after some drills, I got into the spinning room around 19:50.
A members class started shortly after so I just hung in the back and played it cool. Then did another while, and left just as the student class at 21:05 was kicking off.
Kept the resistance 16-20 for some mountain climbing, and put in decent effort.
A members class started shortly after so I just hung in the back and played it cool. Then did another while, and left just as the student class at 21:05 was kicking off.
Kept the resistance 16-20 for some mountain climbing, and put in decent effort.
11 PM
Strength and Conditioning 5:00 [3]
Monday Feb 2, 2015 #
8 AM
Cycling: Commute 30 [3]
12 PM
Strength and Conditioning 35:00 [3]
shoes: Mizuno Waverider 17
500m row + 3 walkouts.
5 * (5 x 45kg) back squats.
4 * (8 x 15kg) split squats (each leg).
3 * (5 chin ups into 1min plank). Accidentally did pull ups on 1st set - too easy.
Weight increase totally fine on both back and split squats, good news.
Got complemented on my back squat technique (depth), that's a first.
5 * (5 x 45kg) back squats.
4 * (8 x 15kg) split squats (each leg).
3 * (5 chin ups into 1min plank). Accidentally did pull ups on 1st set - too easy.
Weight increase totally fine on both back and split squats, good news.
Got complemented on my back squat technique (depth), that's a first.
5 PM
Spinning 20:00 [3]
Snuck into the spinning room with Jonny.
Members started pouring in for an upcoming class, so left after 20 or so.
Members started pouring in for an upcoming class, so left after 20 or so.
Rowing 10:00 [3]
shoes: Mizuno Waverider 17
Hopped into the gym, and did a quick row.
Kept the stroke rate low, but the pace alright.
1000m in 4:00, dropped the reistance and did the next 1000m in 4:20, and carried that pace until 10mins.
Kept the stroke rate low, but the pace alright.
1000m in 4:00, dropped the reistance and did the next 1000m in 4:20, and carried that pace until 10mins.
11 PM
Strength and Conditioning 5:00 [3]
Need to hit the sack that bit earlier again
Sunday Feb 1, 2015 #
11 AM
Cycling: Training 1:04:58 [3]
shoes: Mizuno Waverider 17
1:04:58 [3] 19.21 km (3:23 / km) +350m 3:06 / km
Two semi-summits of Ticknock (all the climb up to Ticknock, but not actually the climb once you get there).
One before the hill race, and one after.
A most sociable afternoon in Lamb Doyle's.
11 PM
Strength and Conditioning 10:00 [3]