Training Log Archive: ColmMIn the 7 days ending Mar 5, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Mar 5, 2017 #
Running 1:00:13 [2] 10.33 km (5:50 / km) +330m 5:02 / km
No better cure for a hangover.
This route used to take longer.
Saturday Mar 4, 2017 #
Running 30:34 [1] 5.72 km (5:21 / km) +49m 5:07 / km
incl. 2 small hill "sprints"
Guest appearances from Ruairí Long, Hazel Thompson, and Phillip & Hilary Brennan.
Running 16:10 [2] 3.05 km (5:18 / km) +26m 5:05 / km
Running 25:17 [5] 6.85 km (3:41 / km) +98m 3:27 / km
Good to run in Abbotstown, nice area, tough course, with some gradual hills, and a lot of mud.
Originally had an bit of a goal at top 6 UCD, but knew from the team sheet that it was strong, and that was unlikely.
Started semi-conservatively, hoping to move up as it went on, but got a bit stuck in that gear and couldn't really move through.
Felt like I had another gear I should have been running in for at least the last lap, but just couldn't get into it.
Didn't seem like the worst run, but would have liked to run better. Came 33rd last year, not sure if it was a stronger field this year or I just ran worse.
About a minute behind Eoin, and think I was 10th UCD. A bit disappointed, but also don't really know what to make of it.
Running 12:56 [2] 2.61 km (4:57 / km) +5m 4:54 / km
Friday Mar 3, 2017 #
Running 19:16 [2] 4.02 km (4:48 / km) +31m 4:37 / km
(rest day)
Achilles pretty much no feeling, although I can tell it's still got a small bit of tightness, so not out of the water just yet.
Should be all good to run cross country tomorrow though.
Thursday Mar 2, 2017 #
Strength and Conditioning 1:10:00 [3]
2 x 5 SL box bridge
2 x 5 Sumo squat
2 x 5 SL box squat
10 KB swings
eccentric drops & calf raises
hurdle drills
replaced jumping with some spinning due to Achilles
3 x 5 OH Squat @ 25, 30, 35kg.
3 x 5 Bulgarian split squat @ 35, 35, 40kg.
3 x 5 Bench press @ 32.5, 40, 45kg.
3 x 12 double arm row.
wee bit of core.
No serious weights, so not dying after, muscles have that nice tired feeling.
Wednesday Mar 1, 2017 #
Spinning 1:10:00 [2]
Achilles feeling better for it.
Strength and Conditioning 10:00 [3]
Tuesday Feb 28, 2017 #
Note
Good stuff.
Running 8:34 [3] 1.9 km (4:30 / km) +19m 4:17 / km
Strength and Conditioning 15:00 [3]
Running 30:15 [2] 5.19 km (5:50 / km) +176m 4:59 / km
Lovely morning out. I wasn't even close to wearing the right shoes, though.
Running 20:03 [2] 3.7 km (5:25 / km) +32m 5:11 / km
Running 17:42 2.72 km (6:31 / km) +228m 4:35 / km
Supposed to be 6. Achilles was seizing up a small bit warming up, and still so on the first few reps. Loosened up a little, but I wasn't flying anyway, so I left it at that.
Would like to be pretty fresh this weekend anyway.
Running 20:03 [2] 3.42 km (5:51 / km) +86m 5:12 / km
Monday Feb 27, 2017 #
Running 53:46 [2] 9.18 km (5:51 / km) +307m 5:01 / km
Feel like I need to get a bit more hills in on my easy runs, so here we are.
Strength and Conditioning 1:00:00 [3]
Hurdles drills
10 DB Sumo squats
10 KB swings
2 x (5 + 5) SL box squat
2 x (5 + 5) SL deadlift
2 x (5 + 5) SL box bridge
box jumps
3 x 5 OH squats @ 20, 25, 30kg.
3 x 5 Back squats @ 40, 50, 60kg.
3 x 5 OH barbell @ 15, 20, 25kg.
3 x (10 + 10) push-pull plank
3 x 10 sumo squats
3 x 10 paloff press
Running 9:18 [1] 1.75 km (5:18 / km) +36m 4:49 / km