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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tom Wood

In the 7 days ending Sep 10:

activity # timemileskm+m
  Orienteering2 1:54:19 10.32(11:05) 16.61(6:53) 256
  Running3 53:32 3.75 6.04 55
  Spinning2 40:00 6.63 10.67
  Strength1 16:00
  Total6 3:43:51 20.7 33.32 311
averages - sleep:7.8

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Sunday Sep 10 #

9 AM

Orienteering race (SHI Relay) 48:47 [4] ** 7.42 km (6:34 / km) +79m 6:15 / km
slept:7.9 shoes: inov-8 X-Talon 212

Enjoyed running this course today - nice and fast and felt pretty clean in the first part. Lost the main group after a route choice and then just lost the speed really. Not focussed and on #20 went out of the prev control wrong and ended up in a similar area of contours to the south - took me a while to work it out so loads of time lost.
Needing much more speed and just to stay focussed.

Running warm up/down 10:00 [1]

Saturday Sep 9 #

11 AM

Orienteering race (SHI Individual) 1:05:32 [4] *** 9.19 km (7:08 / km) +177m 6:30 / km
slept:7.8 shoes: inov-8 Arctic Talon 275

Running up m20 for the SHIs - good open moor with quite vague detail. Annoyed that I didn't take the right approach to the race because it was a 1:15 map but I tried to just glance and be quick with my nav but ended up wasting a couple of minutes at a few controls just not having an accurate picture or route into the control. Also feeling quite slow on the running.

Running warm up/down 20:00 [1]

Wednesday Sep 6 #

6 PM

Running 18:03 [4] 5.0 km (3:37 / km) +45m 3:27 / km
shoes: New Balance MT690v2

Not too good.
Had to keep stopping because I felt really ill and to go over stiles anyway - so it was more of an interval type run. Not feeling it today so not doing anything until the weekend

Running warm up/down 5:29 [1] 1.04 km (5:16 / km) +10m 5:02 / km

Slow run back.

Tuesday Sep 5 #

5 PM

Spinning 20:00 [3] 10.67 km (32.0 kph)

Continuous increasing effort up the gears maintaining or rising the speed. Just doing something because school is taking up a lot of time at the moment

Monday Sep 4 #

5 PM

Spinning intervals 20:00 [4]

Good session after first day back at school.
2x 3min on 4th gear (above '30' speed / above '35' speed)
2x 3min on 5th gear (above '30 speed / above '33' speed)
3x 1 min off
forgot to look at my distance
7 PM

Strength (Full Body) 16:00 [5]

Quite difficult on some exercises like hip stuff and balance so will need to work out my own strength plan around those.

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