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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tommig

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Run9 4:37:42 27.59(10:04) 44.4(6:15) 1206
  S&C1 10:00
  Swimming1 8:30 0.15(57:00) 0.24(35:25)
  Total11 4:56:12 27.74 44.64 1206
  [1-5]11 4:34:23
averages - sleep:5 weight:80.1kg

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

9 AM

Run (Aspire Mendip 10k) 1:05:12 intensity: (7 @0) + (8 @1) + (11 @2) + (21 @3) + (33:20 @4) + (31:05 @5) 10.2 km (6:23 / km) +502m 5:08 / km
ahr:175 max:186 slept:5.1 shoes: VJ Bold 2016

Interesting run, lots of climb. Not orienteering, but surprisingly fun. Frustrating in the woods to not have a map and the freedom to run wherever! Picked off some places along the muddy slippy paths at the beginning, shoes with dobs were a big advantage! Don't have the speed to keep up with people where there was better grip, or the leg strength to really push up hills, but again when we got to the long downhills on slippy stony root stocky paths I was able to pick up some time and places again. Would do it again if there wasn't an orienteering option available, and think maybe this would improve my orienteering as it forces you to push on...

30th, 18 mins behind winner (dog assisted) 12 mins down on unaided runner, 5 mins down on Andy Creber. Happy with that.

Saturday Oct 15, 2016 #

6 AM

Run 10:15 intensity: (1:46 @0) + (1:19 @1) + (1:50 @2) + (2:34 @3) + (2:46 @4) 1.8 km (5:41 / km) +15m 5:27 / km
ahr:133 max:170 slept:3.5 weight:80kg shoes: Feet2 - Yellow

11 AM

Run 40:08 intensity: (5 @0) + (15 @1) + (1:12 @2) + (18:29 @3) + (20:07 @4) 6.16 km (6:31 / km) +115m 5:58 / km
ahr:154 max:169 shoes: Feet2 - Yellow

Leigh woods, mostly off path and on small indistinct paths just going wherever the people weren't....
12 PM

Swimming 8:30 [1] 0.24 km (35:25 / km)

1 lap of lake

water 10 degrees.

Thursday Oct 13, 2016 #

6 AM

Run 12:10 intensity: (6 @0) + (2 @1) + (51 @2) + (8:38 @3) + (2:33 @4) 2.09 km (5:49 / km) +24m 5:30 / km
ahr:150 max:168 slept:5.1 weight:79.4kg shoes: Feet2 - Yellow

7 AM

S&C 10:00 [3]

5 mins plank
5 mins stretching and rolling

Wednesday Oct 12, 2016 #

6 AM

Run 10:41 intensity: (7 @0) + (19 @1) + (2:05 @2) + (8:10 @3) 1.83 km (5:50 / km) +3m 5:47 / km
ahr:141 max:154 slept:5.0 weight:80.8kg shoes: Feet2 - Yellow

6 PM

Run 40:29 intensity: (19:14 @0) + (20 @1) + (43 @2) + (16:24 @3) + (3:48 @4) 6.21 km (6:31 / km) +175m 5:43 / km
ahr:129 max:170 shoes: Feet2 - Yellow

Intended to just run for an hour but bumped into two Finnish friends so chatted for 20 mins, then Phil and Owain ran past with maps. Phil offered me a Leigh Woods map which I gladly took but lost interest in looking for control sites in the dark so basically just ran willy nilly sometimes on paths, quite a bit off paths. Can't wait for the night season start in less than 3 weeks time, it was such fun to run between the trees....

Tuesday Oct 11, 2016 #

6 AM

Run 12:22 intensity: (7 @0) + (25 @1) + (6:03 @2) + (5:47 @3) 1.87 km (6:37 / km) +6m 6:31 / km
ahr:135 max:152 slept:5.2 weight:80.7kg shoes: Feet2 - Yellow

Slow and steady since only 12 hrs after blood donation.

Yesterday weight 79.8kg. Gave 470ml blood which must weigh at least half a kilo? Today I am 80.7. So I must have eaten nearly 1.5kgs of Mint Club biscuits at Southmead Donor Centre.......
7 PM

Run (BOK White Lion Frenchay) 1:08:08 intensity: (11 @0) + (15 @1) + (3:00 @2) + (47:24 @3) + (17:18 @4) 10.61 km (6:25 / km) +329m 5:33 / km
ahr:151 max:171 shoes: Feet2 - Yellow

Lovely run, good to see Mark come and join us too. Yesterday's blood donation was evident and couldnt push going up hill, so no running off the front and doubling back tonight! Felt fine on flat and downhills though.

Monday Oct 10, 2016 #

6 AM

Run 18:17 intensity: (6 @0) + (5 @1) + (24 @2) + (7:15 @3) + (10:27 @4) 3.62 km (5:03 / km) +37m 4:48 / km
ahr:156 max:170 slept:6.25 weight:79.8kg shoes: Feet2 - Yellow

6 PM

Note

Blood donation. 5:02 minutes to pump out 470ml. I wonder if that is a PB...

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