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Training Log Archive: tommig

In the 7 days ending Apr 14, 2019:

activity # timemileskm+m
  Run2 2:00:02 11.57(10:23) 18.62(6:27) 435
  Cycling5 1:57:48 20.14(10.3/h) 32.42(16.5/h) 106
  S&C6 1:06:40
  Orienteering1 34:35 3.09(11:12) 4.97(6:57) 173
  Total13 5:39:05 34.8 56.01 714
  [1-5]8 1:46:40
averages - sleep:7.3 weight:76.7kg

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Sunday Apr 14, 2019 #

10 AM

S&C (Day 13/28 lower) 10:00 [3]
slept:8.0

Jumping jacks 30s,
lunges x 12, x 10
curtsy lunges x 12, x 10
Bottom leg lift each x 12, x10, x8,
sumo squat x 14, x 12,
Fire hydrant each x 12, x 10
Quad stretch 30s each
knee to chest stretch 30s each

Saturday Apr 13, 2019 #

11 AM

Orienteering (NGOC Cleeve Hill ) 34:35 [0] 4.97 km (6:57 / km) +173m 5:56 / km
slept:6.0

Ran green course as had left o-shoes at home and only had old worn scarpas with no grip in the car. They were mostly fine in the end. Enjoyable course, can't wait to get back here in the dark!

Friday Apr 12, 2019 #

7 AM

S&C (Day 13/28 full) 10:00 [3]
slept:8.0 weight:77.1kg

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.

Thursday Apr 11, 2019 #

7 AM

S&C (Day 12/28 lower) 10:00 [3]
slept:8.0

Calf raise with splayed foot x 16, x 14, x 12,
Calf raise with pigeon toed x 16, x 16, x 14,
Wall resisting single leg calf raise each x 14, x 12, x 10,
Calf stretch 30s each.

Wednesday Apr 10, 2019 #

7 AM

S&C (Day 12/28 full & Bosu) 15:00 [3]
slept:6.0 weight:76kg

Triceps kickbacks x 12, Incline pushups 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 pushup x 12, swimmer and superman x 12, hyperextension x 10
supine pushup x 12, hyperextension x 10, childs pose 30s

Bosu one leg balancing 4 x 35s
Bosu one leg squats 4 x 35s
8 AM

Cycling 25:46 [0] 7.56 km (17.6 kph) +27m
shoes: Renovo

Taking roadbike in for servicing.

Tuesday Apr 9, 2019 #

6 AM

Run 41:37 [0] 6.59 km (6:19 / km) +118m 5:48 / km
slept:7.0 weight:77.1kg shoes: Saucony Guide 10 2017 Grey

Took it very steady this morning as ankle feeling a little tender from weekend. Glad I did, as turned ankle a bit again coming down the hill in Blaise. Didn't need headtorch from top of climb in Blaise, could probably have done the whole route without but made the start easier. Hopefully shouldn't need it next week even if overcast.
C • weak ankle 5
7 AM

S&C (Plank & Bosu) 11:40 [3]

70s high plank
35s low plank
35s side plank each
35s high plank
70s low plank
35s high plank with opposing leg/arm up

35s x 6 one legged balance on bosu
35s x 6 one legged squats on bosu

Cycling 25:22 [0] 7.5 km (17.7 kph) +37m
shoes: Charge Plug 3

5 PM

Cycling 26:40 [0] 7.76 km (17.5 kph) +42m
shoes: Charge Plug 3

7 PM

Run (BOK Swan Swineford) 1:18:25 [0] 12.03 km (6:31 / km) +317m 5:46 / km
shoes: VJ Sarva 2017

Wore Sarvas as had forgotten dry shoes to change into so saved trainers for pub.... glad of them up the hill as was a bit slippy in spots. Lovely to see 14 runners (15 including buggsy!). Quite a bit of doubling back for Amy on the way up the hill, then Ifor short cutted with her. Impressed with her getting to top of Kelston roundhill. Paul went back with Amy while the rest of us ran the usual route to cycle path and back. Covered 12km in the end with all the doubling back. Scott really fit at the moment!

Monday Apr 8, 2019 #

8 AM

Cycling 20:00 [3] 4.8 km (14.4 kph)
shoes: Charge Plug 3

5 PM

Cycling 20:00 [3] 4.8 km (14.4 kph)
shoes: Charge Plug 3

8 PM

S&C (Day 11/28 lower) 10:00 [3]
slept:8.0

Squats x 16
Mountain climber x 18
Flutter kicks 30s
plank leg up x 16
bulgarian split squat x 16 each
squats x 14
mountain climber x 16
flutter kicks 26s
plank leg up x 16
bulgarian split squat x 12 each
Adductor stretch in standing x10
spine lumbar twist stretch 30s each.

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