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Training Log Archive: tommig

In the 7 days ending Mar 24, 2019:

	activity	#	time	miles		km		+m
	Cycling	6	2:40:24	28.64	(10.7/h)	46.09	(17.2/h)	374
	Run	1	1:03:56	6.59	(9:42)	10.6	(6:02)	175
	S&C	3	55:00
	Orienteering	1	47:01	3.74	(12:34)	6.03	(7:48)	212
	Swimming	1	5:00	0.1	(50:18)	0.16	(31:15)
	Total	12	5:31:21	39.07		62.88		761
	[1-5]	4	1:00:00
averages - sleep:7.2 weight:76.9kg

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Sunday Mar 24, 2019 #

11 AM

Swimming (Lake Swim) 5:00 [3] 0.16 km (31:15 / km)
slept:9.0

Water a spring like 8.5 degrees...

Saturday Mar 23, 2019 #

11 AM

Orienteering (SWOC Deri) 47:01 [0] 6.03 km (7:48 / km) +212m 6:38 / km
shoes: VJ Sarva 2017

Gorgeous bit of woodland, totally enjoyable course. Nicely hung flags so didn't have to hunt around, just navigate to the right place. Pretty happy with nav apart from 7 where flag was missing. I doubted where I was, started to look further for another marsh but nothing in sight so came back and saw stake... no big deal and only a little time loss. Slightly misread contours around 14 and didn't spot the crags on the map so overshot to the left and doubled back. Minimal time loss. About 4-5 mins behind ifor, happy with that.

Friday Mar 22, 2019 #

8 AM

Cycling 27:13 [0] 7.62 km (16.8 kph) +28m
slept:8.0

Thursday Mar 21, 2019 #

8 AM

S&C (Day 7/28 lower) 10:00 [3]
slept:6.5

Jumping jacks 30s,
side hop 30s, repeat
side lying leg lift x 12 each, x 12 each, x 10 each,
backward lunge x 14, x 12, x 10
Fire hydrant x 10 each, repeat
Quad stretch 30s
knee to chest stretch 30s

3 PM

Cycling 31:07 [0] 6.34 km (12.2 kph) +123m
shoes: Charge Plug 3

4 PM

Note

Platelet & plasma donation

5 PM

Cycling 16:53 [0] 5.0 km (17.8 kph) +28m
shoes: Charge Plug 3

Wednesday Mar 20, 2019 #

7 AM

S&C 25:00 [3]
slept:7.5 weight:76.8kg

Day 6/28 full 10 mins
Arm scissors x 30s, Rhomboid Pulls x 14, Triceps Kickbacs x 10, Incline Push-ups x 6, side lying floor stretch 30s each, arm raises x 16, rhomboid pulls x 12, inchworms x 10, Triceps kickbacks x 10, incline push-ups x 6, cat cow pose 30s, prone triceps push-ups x 14, reclined rhomboid squeezes (feet up) x 12, prone triceps push-ups x 14, reclined rhomboid squeezes x 12, child's pose 30s.
Day 6/28 lower 10 mins
sumo squat calf raises with wall x 16, x 14, x 12
calf raises with pigeon-toed x 14, x 12, x 10
single leg calf hop x 14 each, x 12 each, x 10 each.
calf stretch 30s each.

Bosu 5 mins(ish): 35s lateral jumps 4 x skate-skiing action leap onto ball and balance 35s 4 x 35s one legged squat/balance.

8 AM

Cycling 22:47 [0] 7.25 km (19.1 kph) +27m
shoes: Charge Plug 3

12 PM

Cycling 38:28 [0] 14.83 km (23.1 kph) +64m
shoes: Charge Plug 3

Tuesday Mar 19, 2019 #

8 AM

S&C (Day 5/28 lower) 10:00 [3]
slept:8.0 weight:76.9kg

Lunges x 16, standing glute kickbacks x 14 each, split squat x 12 each, fire hydrant x 12 each, lunges x 14, standing glute kickbacks x 12 each, split squats x 10 each, fire hydrant x 10 each, adductor stretch in standing x 10, spine lumbar twist stretch 30s each.

Managed to avoid much weight gain during my US trip which was nice to see. Hopefully not lost too much cardio fitness....

S&C (Day 5/28 full) 10:00 [3]

Russian twist x 14, leg raises x 14, butt bridge x 10, side bridge x 10 each, ab crunches x 12, Russian twist x 14, leg raises x 14, butt bridge x 10, side bridge x 8 each, v-up x 10, push-up and rotation x 10, cobra stretch 30s, spine lumbar twist 30s each.

7 PM

Run 1:03:56 [0] 10.6 km (6:02 / km) +175m 5:34 / km
shoes: Saucony Guide 10 2017 Grey

Nice evening run with 12 starting, 1 dropping out, 3 going back short way, 8 continuing and 1 of the short runners going out on their own for a little bit more.... definitely started feeling my 2 weeks of inactivity towards the end, but much better than I thought it was going to be. Glad Phil was there to lead the short group as I appreciated the longer run out.

Monday Mar 18, 2019 #

2 PM

Cycling 23:56 [0] 5.05 km (12.7 kph) +104m
slept:4.0 shoes: Charge Plug 3

A bit out of breath up parry's lane but not too bad. First real cardio exercise in a couple of weeks... managed to sleep about 4hrs on plane.

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