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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tommig

In the 7 days ending Apr 21:

activity # timemileskm+m
  Orienteering2 2:43:25 13.12(12:28) 21.11(7:45) 532
  Cycling6 2:32:32 20.23(7:32) 32.56(4:41) 505
  Run2 1:39:00 9.72(10:11) 15.65(6:20) 373
  S&C3 28:00
  Total13 7:22:57 43.07 69.32 1410
  [1-5]3 28:00
averages - sleep:7.6 weight:76kg

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Sunday Apr 21 #

8 AM

Cycling 19:59 [0] 4.79 km (4:10 / km) +70m 3:53 / km
shoes: Charge Plug 3

12 PM

Orienteering (JK Long Course 6) 1:53:36 [0] 14.55 km (7:49 / km) +342m 6:59 / km
shoes: VJ Sarva 2017

Enjoyable course, not used to running in the heat, about 25 degrees above my optimum operating temperature!! A number of slightly silly little errors and time losses, a big booboo on the way to 14. Geoff overtook me coming out of 13 and I figured if I could keep contact with him he would be useful leading into 13. Thought he dived off too early so I carried on along path before cutting into terrain, but then doubted myself too early and went down slope... should have stuck to own guns.... maybe lost 5 mins here relocating of larger path. Wouldn't have made a massive difference to results. 15-16 went around wooded area rather than cutting through, thinking I was saving myself climb. Had I paid attention to the map AND the terrain, I would have noticed that actually I was both going round and ADDING climb... never mind... was a pretty little bit of woods so didn't really matter spending longer in it.... :)

Saturday Apr 20 #

12 PM

Orienteering (JK Middle Course 5) 49:49 [0] 6.56 km (7:36 / km) +190m 6:38 / km
slept:7.0 shoes: VJ Irocks (red) 2017

too hot! Not hydrated enough, kept thinking all evening and all morning that I should drink more but never really got around to it. Still enjoyable, few silly mistakes notably 11-12 not noticing route that would have avoided steep climb and descent. Oh well. Few small slips at the end and just didn't push myself hard enough knowing it was hot.
5 PM

Cycling 29:54 [0] 5.38 km (5:34 / km) +97m 5:06 / km
shoes: Charge Plug 3

Friday Apr 19 #

3 PM

Cycling 20:32 [0] 5.3 km (3:52 / km) +80m 3:36 / km
slept:9.0 shoes: Charge Plug 3

Thursday Apr 18 #

Note
slept:8.0

4 PM

Cycling 27:05 [0] 5.95 km (4:33 / km) +90m 4:14 / km
shoes: Charge Plug 3

5 PM

Note

Platelet donation
6 PM

Cycling 23:46 [0] 4.96 km (4:47 / km) +45m 4:35 / km
shoes: Charge Plug 3

Wednesday Apr 17 #

7 AM

S&C (Day 14-28 lower) 10:00 [3]
slept:7.0 weight:75.4kg

Curtsy lunges x 16, donkey kicks x 16 each, flutter kicks 36s, split squat x 12 each, backward lunge with forward kick x 14 each, curtsy lunges x 14, donkey kicks x 16 each, flutter kicks 30s, split squat x 10 each, backward lunge with front kick x 12 each, adductor stretch in standing x 10, spine lumbar twist stretch 30s each.

That's it now until after JK.
7 PM

Cycling 31:16 [0] 6.18 km (5:03 / km) +123m 4:36 / km
shoes: Charge Plug 3

Tuesday Apr 16 #

5 AM

Run 36:04 [0] 6.72 km (5:22 / km) +124m 4:55 / km
slept:6.5 weight:76.5kg shoes: Saucony Guide 10 2017 Grey

Too slow up the hill, otherwise would have been a PB... I felt like I could see the PB line just beyond my reach like those olympic swimming world record lines they superimpose on the pool... realised as I turned up Avon Way that even with a mega-effort there was no way I was getting up the hill and back down into the car park in 15 seconds, so slowed down and saved myself for tonight's run. Nice to run in the daylight although I had to share blaise with a dog walker and an old man going for a walk. Why on earth both of them were wearing earphones on such a beautiful morning (ok a bit drizzly), I'll never understand...
6 AM

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

High plank 70s
Low plank 45s
Side plank 35s each
High plank 45s
Low plank 70s

Bosu balance exercises to strengthen ankles...
7 PM

Run (BOK Priory) 1:02:56 [0] 8.93 km (7:03 / km) +249m 6:11 / km
shoes: Saucony Guide 10 2017 Grey

Nice turn out, and a decent amount of Bluebells. Not quite at there most splendid, but still lovely. No giraffes or elephants.

Monday Apr 15 #

7 AM

S&C (Day 14/28 full) 10:00 [3]
slept:8.0 weight:76kg

Heel touch x 20,
Leg raises x 16,
Cross over crunch x 16
side bridges x 16 each
bicycle crunches x 20,
v-up x 10
ab crunches x 16
russian twist x 20
push up and rotation x 16
side plank 20s each
Cobra stretch 30s
Spine lumbar stretch 30s each

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