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Training Log Archive: tommig

In the 7 days ending Apr 7:

activity # timemileskm+m
  Run2 1:49:08 10.61(10:17) 17.07(6:24) 339
  Orienteering1 1:11:39 6.45(11:07) 10.38(6:54) 142
  S&C6 53:00
  Cycling1 27:10 4.81(5:39) 7.73(3:31) 34
  Total10 4:20:57 21.86 35.18 515
  [1-5]6 53:00
averages - sleep:6.9 weight:76.1kg

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Sunday Apr 7 #

10 AM

Orienteering (NWO Savernake) 1:11:39 [0] 10.38 km (6:54 / km) +142m 6:28 / km
slept:8.0 shoes: VJ Sarva 2017

Lovely running in the woods, two silly mistakes, went in too early on 4, and ran past 14 until bounced off earthbank. Pretty happy with running until went over on ankle between 14 and 15.... doesn't seem too bad with lots of ibuprofen and ice. And a big curry!
4 PM

S&C (Day 11/28 full) 10:00 [3]

Sit ups x 14
Ab crunches x 14
Russian twist x 18
Plank 36s
butt bridge x 16
Side bridges x 14 each
Bicycle crunches x 18
Ab crunches x 14
Russian twist x 18
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.

Friday Apr 5 #

8 AM

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

High stepping 30s
Squats x 12, x 12, x 10
Donkey kicks each x 12, x 10, x 8
Plie squats x 12, x 10
side leg circles each x 12, x 10
Quad stretch 30s each
knee to chest stretch 30s each

Thursday Apr 4 #

8 AM

S&C (Day 10/28 full) 10:00 [3]
slept:7.0

Jumping jacks 30s, pushups x 6, pushup & rotation x 4, staggered pushups x 4, decline pushups x 6, diamond pushups x 4, incline pushups x 6, pushups x 6, wide arm pushups x 6, staggered pushups x 4, decline pushups x 6, cobra stretch 30s, chest stretch 30s.

Wednesday Apr 3 #

6 AM

S&C (Bosu) 5:00 [3]
slept:6.0 weight:75.8kg

Tuesday Apr 2 #

5 AM

Run 37:13 [0] 6.58 km (5:39 / km) +110m 5:13 / km
slept:6.0 weight:76.4kg shoes: Saucony Guide 10 2017 Grey

Bit sluggish this week, nice to have blaise back to myself again. No need for headtorch for return half of run.
6 AM

S&C (Plank & Bosu) 8:00 [3]

7 PM

Run (BOK Windmill) 1:11:55 [0] 10.49 km (6:51 / km) +229m 6:11 / km
shoes: Saucony Guide 10 2017 Grey

Sluggish at first, really struggled up first hill. Legs felt stiff and heavy. Better once on top of hill and off roads. Cold out, good turn out for a Portishead run with 7 people.

Monday Apr 1 #

8 AM

S&C (Day 9/28 lower) 10:00 [3]
slept:7.5 weight:76.1kg

Calf-raise with pigeon-toed x 16, x 14, x 12
Single leg calf hop x 16, x 14, x 12 each side
Leaning stretcher raises x 14, x 12, x 10
Calf stretch 30s each.
5 PM

Cycling 27:10 [0] 7.73 km (3:31 / km) +34m 3:26 / km
shoes: Charge Plug 3

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