Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tommig

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Orienteering2 3:27:13 12.69(16:20) 20.42(10:09) 882
  Run6 2:55:33 17.69(9:55) 28.47(6:10) 427
  S&C2 30:00
  Swimming1 8:41 0.15(58:14) 0.24(36:11)
  Total11 7:01:27 30.53 49.13 1309
  [1-5]11 6:59:18
averages - sleep:7 weight:79.7kg

«»
1:46
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

11 AM

Orienteering 1:46:41 intensity: (8 @0) + (19 @1) + (9:10 @2) + (1:07:30 @3) + (29:21 @4) + (13 @5) 10.59 km (10:04 / km) +450m 8:19 / km
ahr:150 max:178 slept:9.5 shoes: VJ Bold 2016

Lovely evening in the pub with good company, beautiful starry night, early to sleep. 9.5 hours sleep in a tent? Fantastic. Wake up to most gorgeous sunshine, sat around having breakfast and coffee in warm sun.

Ran around some rough tussocky stuff with a bit of gorse thrown in. Made a hash of 4 and 12. Otherwise fine. Was caught at 14 by Paul Luttman who was 4 mins behind, he overtook, I caught and passed him again at 19 and kept ahead until 25 where he came past. I made a better run to 27 and just kept him behind me on the run in. I got to the finish control first but fumbled punching it so he beat me by 1 second to claim 3rd on M40.... Now I know how Juha Mieto must have felt in Lake Placid losing to Thomas Wassberg....

https://www.youtube.com/watch?v=6L-AbLwr7Ck

annoying, but to be honest I am glad to not have done myself any damage in such rough ground.

Great social weekend, slightly iffy orienteering, some of which my fault, some of which fault of the map, some of which fault of the rough terrain.

Saturday Oct 1, 2016 #

11 AM

Orienteering 1:40:32 intensity: (2 @0) + (12 @1) + (1:38 @2) + (51:00 @3) + (47:40 @4) 9.83 km (10:14 / km) +432m 8:23 / km
ahr:155 max:173 slept:5.5 shoes: VJ Bold 2016

Tussocky, tough running. Few nice bits. 2-3 was lovely. Scattered trees not very scattered in places. Dodgy placing of number 9, or Dodgy map in that area. that control was voided in the end.

6/12 on M40.

Friday Sep 30, 2016 #

6 AM

Run 11:06 intensity: (10 @0) + (28 @1) + (6:09 @2) + (4:19 @3) 1.78 km (6:14 / km) +18m 5:56 / km
ahr:133 max:153 slept:6.5 weight:79.2kg shoes: Feet2 - Yellow

Gentle jog down to Cabots circus to get car. GPS all over the place but reckon 1.7km is still about right.

Thursday Sep 29, 2016 #

6 PM

Run 1:05:39 intensity: (5 @0) + (20 @1) + (4:33 @2) + (49:32 @3) + (11:09 @4) 10.01 km (6:34 / km) +214m 5:56 / km
ahr:148 max:174 slept:8.7 weight:79.5kg shoes: Feet2 - Yellow

Gentle evening jog. Felt strong running up Nightingale Valley, took it easy but didn't feel like stopping at any point.

Wednesday Sep 28, 2016 #

6 AM

Run 11:43 intensity: (12 @0) + (16 @1) + (1:21 @2) + (5:02 @3) + (4:52 @4) 2.12 km (5:32 / km) +13m 5:22 / km
ahr:149 max:167 slept:6.4 weight:80kg shoes: Feet2 - Yellow

Up late again...
7 AM

S&C 15:00 [1]

5 mins plank
5 mins balance
5 mins stretching/rolling

Tuesday Sep 27, 2016 #

6 AM

Run 10:16 intensity: (11 @0) + (21 @1) + (32 @2) + (2:53 @3) + (6:19 @4) 1.93 km (5:20 / km) +19m 5:04 / km
ahr:154 max:173 slept:6.0 weight:80.4kg shoes: Feet2 - Yellow

7 PM

Run (BOK Live and Let Live FC) 56:52 intensity: (4 @0) + (13 @1) + (38 @2) + (28:21 @3) + (27:36 @4) 9.23 km (6:10 / km) +133m 5:45 / km
ahr:156 max:174 shoes: Feet2 - Yellow

Just 3 of us tonight, Jackie, Ivor and me. Very slippy muddy along by the river. Shin hurting a little bit by the end, nice not to have any urban races for awhile...

Monday Sep 26, 2016 #

6 AM

Run 19:57 intensity: (1:17 @0) + (1:11 @1) + (4:56 @2) + (9:46 @3) + (2:45 @4) + (2 @5) 3.41 km (5:51 / km) +30m 5:37 / km
ahr:139 max:181 slept:6.1 weight:79.4kg shoes: Feet2 - Yellow

7 AM

S&C 15:00 [3]

5 mins plank
5 mins balance
5 mins stretching/rolling
6 PM

Swimming 8:41 [1] 0.24 km (36:11 / km)

Easy swim before BOK AGM
1 lap of lake

Water temp a much more enjoyable 15 degrees. A few more weeks and it will be lovely again.

« Earlier | Later »