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Training Log Archive: tommig

In the 7 days ending Mar 3:

activity # timemileskm+m
  Cycling4 1:46:14 18.35(5:47) 29.53(3:36) 201
  Run1 1:04:03 5.97(10:43) 9.61(6:40) 262
  S&C6 58:00
  Orienteering1 55:38 4.75(11:42) 7.65(7:16) 290
  Total12 4:43:55 29.08 46.79 753
  [1-5]6 58:00
averages - sleep:8.5 weight:75.9kg

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Saturday Mar 2 #

6 PM

Orienteering (WNL Cherhill Down) 55:38 [0] 7.65 km (7:16 / km) +290m 6:07 / km
slept:8.0 shoes: VJ Sarva 2017

Started with an odd route choice, was thinking too much about climb and not really paying attention to distance. Lost some time going past 167, had spotted it then fell over running to it, tore the map, then went past it distracted by a rabbit. By the time I got back Tereza had caught me by 2 mins. Tried to shake her but she is too strong a runner. She led me into two controls, I lead her into a few more, but both on only sensible route. Was fun! Very windy again!!

Friday Mar 1 #

8 AM

S&C (Day 13/28 full) 8:00 [3]
slept:8.0 weight:76.1kg

Jumping Jacks 30s, push-ups x 6, wide arm push-ups x 6, push-up & rotation x 6, staggered push-ups x 6, hindu push-ups x 4, push-ups x 6, wide arm push-ups x 8, push-up & rotation x 6, staggered push-ups x 6, decline push-ups x 6. shoulder stretch 30s, cobra stretch 30s, chest stretch 30s.

Last decline push-up maybe not quite as deep as others but otherwise totally honest. :)

Thursday Feb 28 #

8 AM

S&C (Day 12/28 full) 10:00 [3]
slept:8.75

Triceps Kickbacks x 12, incline push-ups x 12, hyperextension x 10, triceps dips x 10, side lying floor stretch 30s each, triceps kickbacks x 12, incline pushups x 12, hyperextension x 10, triceps dips x 10, cat cow pose 30s, swimmer and superman x 12, supine pushups x 12, hyperextension x 10, swimmer and superman x 12, supine pushups x 12, hyperextension x 10, child's pose 30s.
5 PM

Cycling 31:18 [0] 7.45 km (4:12 / km) +31m 4:07 / km
shoes: Charge Plug 3

6 PM

S&C 5:00 [3]

Bosu

Wednesday Feb 27 #

7 AM

S&C (Day 11/28 full) 16:00 [3]
slept:7.5 weight:75.9kg

Sit ups x 14, ab crunches x 14, russian twist x 18, low plank 36s, butt bridge x 16, side bridges x 14 each, bicycle crunches x 18, ab crunches x 14, russian twist x 18, low plank 36s, butt bridge x 14, side bridges x 10 each, bicycle crunches x 18, pushup & Rotation x 14, cobra stretch 30s, spine lumbar twist stretch 30s each.

Not sure what the difference between a sit up and an ab crunch is. at least not the way I do them! Otherwise all pretty good.

Bosu exercises, mostly just balance on 1 leg trying to replicate skate skiing action. Then some slow 1 leg squats...
8 AM

Cycling 23:36 [0] 7.55 km (3:08 / km) +32m 3:04 / km
shoes: Charge Plug 3

Tuesday Feb 26 #

7 AM

S&C (Day 10/28 full) 7:00 [3]
slept:8.5 weight:75.6kg

Jumping Jacks 30s, push-ups x 6, push-up & rotation x 4, staggered push-ups x 4, decline push-ups x 6, diamond push-ups x 4, incline push-ups x 6, push-ups x 6, wide arm push-ups x 6, staggered push-ups x 4, decline push-ups x 6, cobra stretch 30s, chest stretch 30s.

Diamond push-ups & last set of decline push-ups felt sub-optimal. In particular diamond push-ups, not sure I quite have the strength yet to do them 100% properly. But getting there!
8 AM

Cycling 27:10 [0] 6.85 km (3:58 / km) +117m 3:39 / km
shoes: Charge Plug 3

5 PM

Cycling 24:10 [0] 7.68 km (3:09 / km) +21m 3:06 / km
shoes: Charge Plug 3

7 PM

Run (BOK Efforts Keynsham) 1:04:03 [0] 9.61 km (6:40 / km) +262m 5:52 / km
shoes: Saucony Guide 10 2017 Grey

Jog round field then hills. I did 3 x long hill, 3 x shorter hill, then 3 x very short steep sprint. Had to bail on the long hills after 3, felt that the last bit along the top was too far so tried to push harder on slightly shorter efforts. Good session, 10 out tonight.

Monday Feb 25 #

8 AM

S&C (Day 9/28 full) 12:00 [3]
slept:10.0 weight:76.2kg

Side arm raise x 16, triceps kickbacks x 10, incline pushups x 10, hyperextension x 6, side lying floor stretch 30s each, side arm raise x 14+6, inchworms x 12, triceps kickbacks x 8+2, inclince pushups x 8+2, hyperextension x 6+2, cat cow pose 30s, reclined rhomboid squeezes (feet up) x 14+6, supine pushup x 10, reclined rhomboid squeezes (feet up) xx 14+6, supine pushup x 10, childs pose 30s.

All felt well, good strong incline pushups in particular, added a few extras to most exercises as feeling strong.
4 PM

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