Training Log Archive: ColmMIn the 7 days ending Feb 1, 2015:
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Sunday Feb 1, 2015 #
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.
Strength and Conditioning 10:00 [3]
Saturday Jan 31, 2015 #
Cycling: Training 1:20:52 [3]
shoes: Mizuno Waverider 17
1:20:52 [3] 29.0 km (2:47 / km)
Would have been easier to go a bit earlier, but got out for an evening spin as I wanted to get some work done earlier.
Torch on, cold out, race back to night-o.
Strength and Conditioning 10:00 [3]
Friday Jan 30, 2015 #
Note
Feels like I missed the whole endurance section of my winter training, between coming back from my ankle injury, exams, and now my achilles issue.
But there are a few weeks I can look back on which remind me it's not so bad.
On the upside, I feel strong, and although these days don't feel like overly serious training, I know these combo days will help the endurance a bit too.
Spinning 40:00
shoes: Mizuno Waverider 17
Tough class, and I did want it to end while I was going, but would still like if it was a little longer.
Thursday Jan 29, 2015 #
Cycling: Commute 30 [3]
Strength and Conditioning 35:00 [3]
shoes: Mizuno Waverider 17
500m row + 3 walkouts and stretching as warm up.
20 * 8kg bridging
2 * (10 x 8kg) single leg bridging (each leg)
3 * 30 side leg raises (each leg)
3 * 45s wall squat
20 squats
2 * 10 single leg squats (each leg)
2 * 10 lunges (each leg)
Then some other little things for fun
5 pull ups, 3 wide arm pull ups, 5 pull ups.
4 * (8 x 4th lowest weight) chest machine thingy (pectoral ___)
3 * (8 x 4th lowest weight) core thingy
Summary: Side leg raises surprisingly good. Enjoy pull ups. Not mad into machine-work really. Could probably do with a little chest work though (maybe bench press).
Running 21:05 [2] 4.24 km (4:58 / km)
shoes: Mizuno Waverider 17
Got to watch some of the big hurling game.
Aqua Jogging 40:00
10 * 1min, off 30s.
15min warm down.
Tough. Quads feel tight. Also achilles felt a little sore here.
Strength and Conditioning 10:00 [3]
Wednesday Jan 28, 2015 #
Cycling: Commute 30 [3]
Strength and Conditioning (Gym) 30:00 [3]
shoes: Mizuno Waverider 17
20 * double bridges
2 * 10 single leg bridges (each leg)
4 * (6 x 45kg) deadlifts
5 * (5 x 15kg strict press into 4 x pull ups)
Deadlift rep increase was fine.
Strict press should be 20kg but the 20 bar keeps being taken.
Rushed through the session.
Running 42:00 [2] 8.13 km (5:10 / km)
shoes: Mizuno Waverider 17
Achilled little sore for first 10mins, then freshened up, but a little sore again for the last 5-10mins as well.
Tuesday Jan 27, 2015 #
Cycling: Commute 30 [3]
Strength and Conditioning 35:00 [2]
shoes: Mizuno Waverider 17
500m row, 3 walkouts and some stretching as warm up.
3 * 20 side leg raises (each leg)
20 double leg bridge
2 * 15 single leg bridge (each leg)
3 * 45s wall squat
20 squats
2 * 10 single leg squats (each leg)
some eccentric loading
some more stretching
Aqua Jogging 45:00 [1]
Strength and Conditioning (Exercises) 10:00 [3]
Monday Jan 26, 2015 #
Cycling: Commute 30 [3]
Strength and Conditioning (Pilates) 40:00 [1]
Started pretty easy, but later on a couple of the exercises were tricky, and most others felt like they gave a decent stretch.
Strength and Conditioning (Gym) 35:00 [3]
shoes: Mizuno Waverider 17
4 * (8 x 40kg) back squats.
4 * (8 x 10kg) split squats (each leg).
3 * (5 x chin-ups into 1min plank).
Plan was to increase split squat weight, but back squats rep increase was tough enough, so I left it. Generally felt strong.
Running 33:00 [2] 6.06 km (5:27 / km)
shoes: Mizuno Waverider 17
Achilles a little off at times. But mostly pretty good.
Strength and Conditioning (Exercises) 10:00 [3]