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Training Log: TommyH

In the last 7 days:

activity # timemileskm+m
  Running9 7:30:21 60.85(7:24) 97.93(4:36) 1191
  Strength & Conditioning - Gym (Stab/Flex-ability))3 2:50:00
  Total11 10:20:21 60.85 97.93 1191
  [1-5]11 10:00:54
averages - sleep:7.9 rhr:43
«
3:09
0:00
WeThFrSaSuMoTu

Monday Oct 16 #

Note
rhr:44 slept:7.5

6 AM

Running 1:00:58 intensity: (3:31 @0) + (7:03 @1) + (35:04 @2) + (15:14 @3) + (6 @4) 11.87 km (5:08 / km) +231m 4:41 / km
ahr:138 max:160 shoes: Brooks Aduro 4 - black/yellow

Testing new shoes

1 PM

Running 7:22 intensity: (38 @0) + (11 @1) + (4:14 @2) + (2:19 @3) 1.43 km (5:08 / km) +42m 4:29 / km
ahr:139 max:149

Strength & Conditioning - Gym (Stab/Flex-ability)) 50:00 [1]

Only had time for a short session, had things to do

Band exercises and glutes for 15'

1x8 squats @ 50kg
1x8 squats @ 60kg
3x8 squats @ 80kg

3x8 bent over row @ 50kg
3x8 dumbbell chest press @ 2x17.5kg

2 PM

Running 12:14 [2] 2.6 km (4:42 / km) +8m 4:38 / km

Sunday Oct 15 #

Note
rhr:40 slept:8.5

11 AM

Running 15:45 intensity: (39 @0) + (1:50 @1) + (4:11 @2) + (7:53 @3) + (1:12 @4) 3.2 km (4:55 / km) +60m 4:30 / km
ahr:145 max:171 shoes: Adidas Glide Boost: Red/Black

WU

Running 28:08 intensity: (3 @0) + (4 @1) + (6 @2) + (4 @3) + (1:47 @4) + (26:04 @5) 8.04 km (3:30 / km) +114m 3:16 / km
ahr:180 max:187

SY XC

Felt good to 2 laps in, had a horrible steep hill at the end of each lap, got popped on the end of the 2nd lap then lost about 200m in 20 seconds. First lap put some surges in on the hill, think this might have tired me out, but I tried to tier everyone else out. - not a good race plan. Then tried to work hard but was just going massively backwards, lost even more ground in the 3rd lap. Going backwards all the way to the finish, was feeing fine up to 4km again then does a slow horrible death.

Running 21:49 intensity: (8 @0) + (1:07 @1) + (9:43 @2) + (10:23 @3) + (28 @4) 4.14 km (5:16 / km) +54m 4:57 / km
ahr:145 max:161 shoes: Adidas Glide Boost: Red/Black

WD

Saturday Oct 14 #

Note
slept:9.0

11 AM

Running 25:06 intensity: (1:19 @0) + (3:30 @1) + (2:15 @2) + (15:05 @3) + (2:57 @4) 5.61 km (4:28 / km) +24m 4:23 / km
ahr:146 max:167 shoes: Adidas Glide Boost: Red/Black

WU to the track

Running 10:33 intensity: (1 @0) + (7 @1) + (9 @2) + (38 @3) + (3:36 @4) + (6:02 @5) 3.18 km (3:19 / km) +2m 3:18 / km
ahr:172 max:178 shoes: Asics J33: Orange/White

T10 - I think I did this slaighlty too quick.... sorry bashir

A little annoyed that more is in Zone 5

Not sure if my HR zones are correct. I have zone 5 at 175bpm plus and zone 4 165 to 175. Maybe zone 4 should be on the 180 borderline

Did 30' of drills and sprint technique stuff after this tempo then onto the 2x3x60s


Running 9:40 intensity: (3:05 @0) + (1:52 @1) + (2:37 @2) + (2:02 @3) + (4 @4) 1.32 km (7:21 / km) +2m 7:18 / km
ahr:131 max:161

2x3x60m [walk and 400m jog]

Set 1: 8.41 - 8.38 - 8.38
Set 2: 8.33 - 8.27 - 8.50

Running 17:00 intensity: (4:12 @0) + (2:02 @1) + (1:44 @2) + (1:47 @3) + (3:43 @4) + (3:32 @5) 3.05 km (5:35 / km) +2m 5:34 / km
ahr:147 max:184

6x400mH [2']

Did hurdles in lane 2, moved the first one to just before the finishing straight as it was too close.

Aimed for race pace @69/70s

Reps: 67 - 69 - 68 - 68 - 69 - 64

Got a little excited at the start so slowed down. Pushed the last one a little and it felt fine. Had more under the hat

Running 7:54 intensity: (4 @0) + (39 @1) + (1:55 @2) + (3:30 @3) + (1:33 @4) + (13 @5) 1.41 km (5:37 / km) +2m 5:34 / km
ahr:149 max:176

4x150m [250m jog]

Reps: 19.75 - 20.29 - 19.84 - 20.08

Running 19:39 intensity: (10 @0) + (7 @1) + (58 @2) + (11:32 @3) + (6:52 @4) 4.31 km (4:33 / km) +28m 4:25 / km
ahr:156 max:167 shoes: Adidas Glide Boost: Red/Black

WD back to Aldi

Friday Oct 13 #

Note
slept:7.0 (rest day)

Bashir's orders
1 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [3]

Band excercises ans glute work

Super fun set of 3 plymertic sets: latter drills, 4xhurdle hops (2per leg) and seated box to box jump

3 x 8 plymetric set
3 x 8 single leg RDL @ 50kg (per leg)

3x6 pull ups

3x8 bend over rows @ 50kg
3x8 dumbbell chest press @ 2x15kg, 2x17.5kg, 2x17.5kg

Thursday Oct 12 #

Note
rhr:42 slept:8.0

7 AM

Running 1:24:51 intensity: (2:17 @0) + (3:55 @1) + (18:13 @2) + (26:05 @3) + (34:21 @4) 20.83 km (4:04 / km) +86m 3:59 / km
ahr:152 max:174 shoes: Asics J33: Orange/White

Orders were to keep the tempo in zone 4

10'15'20' progression today

I did the 10'15' much slower than I did the last 3 weeks. Targeted avHR of 150,160,170 for the progressions

I found that in the last 20' I couldn't work much harder and that it was hard to get my HR above 170. I could edge it up past 170 in the last 3' but finished feeling like I could do more

WD @ 4:52min/km for 14'10" for 2.91km

For the 10'15'20' progression

Paces (min/km): 4:01 - 3:45 - 3:28
avHR: 151 - 164 - 170
maxHR: 157 - 168 - 175

WD @ 4:33min/km for 25'23" for 5.58km

Wednesday Oct 11 #

Note
rhr:44 slept:7.5

7 AM

Running 57:52 intensity: (2:52 @0) + (5:32 @1) + (28:37 @2) + (19:30 @3) + (1:21 @4) 11.83 km (4:53 / km) +235m 4:27 / km
ahr:141 max:162

Morning loop

12 PM

Running 7:04 intensity: (16 @0) + (15 @1) + (4:18 @2) + (2:15 @3) 1.47 km (4:48 / km) +46m 4:09 / km
ahr:140 max:150 shoes: Asics Patriot: Blue/White

To the gym

1 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [3]

Band and glute stuff

3x8 Lunges per leg @ 40kg

1x8 RDL @ 60kg
3x8 RDL @ 90kg
3x8 bent over row @ 50kg

2x8 military press @ 22.5kg
1x8 military press @ 20kg
3x8 dumbell chest press @ 15kg

3x90'' plank off 30'' rest

5 PM

Running 1:04:26 intensity: (12 @0) + (2:16 @1) + (30:47 @2) + (31:11 @3) 13.63 km (4:44 / km) +255m 4:19 / km
ahr:143 max:154 shoes: Asics Patriot: Blue/White

Evening loop home from work

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