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Training Log Archive: ColmM

In the 7 days ending Jan 11, 2015:

activity	#	time	miles		km		+m	load
Running	5	4:43:33	29.06	(9:46)	46.76	(6:04)	650	603.7
Cycling: Training	1	1:42:45						373.8
Strength and Conditioning	2	1:00:00						180.0
Swimming	1	55:00						165.0
Orienteering	1	41:57	4.53	(9:16)	7.29	(5:45)		83.9
Total	9	9:03:15	33.59		54.05		650	1406.3

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Sunday Jan 11, 2015 #

11 AM

Cycling: Training 1:42:45
shoes: Asics Gel-Fuji Fellrunner

1:42:45 [3] 26.03 km (3:57 / km) +1000m 3:30 / km

Up to Lamb Doyle's to meet Aonghus for a bit.
Then up to Ticknock for hillreps with eoinmcc.
Serious winds made this session a tough one.
I did 3, from the lower car park up to the kilmashogue turn-off, eoin went up to three rock 'cos he was going shit loads faster.

11 PM

Strength and Conditioning 20:00 [3]

Saturday Jan 10, 2015 #

3 PM

Running 4:56 [1] 1.01 km (4:53 / km)
shoes: Asics Gel-Fuji Fellrunner

I went out for an easy 7.5km and test of my achilles, but it was too tight to run painfree.

7 PM

Orienteering 41:57 [2] 7.29 km (5:45 / km)
shoes: Inov8 Oroc 280 (July '14)

Cruised round the phoenix park night-o.
Pretty alright on my achilles, but still generally no running for a few days while I assess the situation.

Friday Jan 9, 2015 #

Note
(rest day)

Calf specialist for my achilles.

Thursday Jan 8, 2015 #

5 PM

Swimming 55:00 [3]

1500m.
Bit of a battle, but I got it done.

Strength and Conditioning 40:00 [3]
shoes: Asics Gel-Fuji Fellrunner

10min cycling warm up.
5 * (5 x 30kg) back squats. Dropped the weight as it's been a while.
4 * (8 x 10kg) split squats (each leg).
3 * (5 pull ups into 1min plank).

Wednesday Jan 7, 2015 #

11 AM

Running 36:01 [2] 7.52 km (4:47 / km)
shoes: Asics Gel-Fuji Fellrunner

Easy one.

7 PM

Running 1:32:24 [2] 13.0 km (7:06 / km) +400m 6:10 / km
shoes: Mizuno Waverider 17

Wednesday evening run with Roisin and CillinC.
Enjoyable, but muddy, and it slowed us down a notch.

Tuesday Jan 6, 2015 #

7 PM

Running 16:34 [1] 3.04 km (5:27 / km)
shoes: Asics Gel-Fuji Fellrunner

Running 36:15 9.09 km (3:59 / km)
shoes: Asics Gel-Fuji Fellrunner

5 * 1mile with CillinC.
Just the two of us, so paces were down a bit, but pretty consistent running after a slow first one, so I'm pretty happy.
Good session.

Running 19:01 [1] 3.04 km (6:15 / km)
shoes: Asics Gel-Fuji Fellrunner

Monday Jan 5, 2015 #

Note

Another 100km mountain base week coming up.
Time to get a consistent base with consistent mileage.

Last week was successful, mileage-wise anyway, and thanks to the weekend, mountain-wise also.

10 AM

Running 1:18:22 [2] 10.06 km (7:47 / km) +250m 6:56 / km
shoes: Inov8 Oroc 280 (July '14)

Easy run with Roisin up Kippure.
Resting yesterday evening means my legs are re-energised, and I was feeling better. Strong running from all.

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