Training Log Archive: Tom WoodIn the 7 days ending Sep 10, 2017:
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Sunday Sep 10, 2017 #
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.
Needing much more speed and just to stay focussed.
Running warm up/down 10:00 [1]
Saturday Sep 9, 2017 #
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, 2017 #
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
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, 2017 #
5 PM
Cycling / 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, 2017 #
5 PM
Cycling / 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
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
S&C (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.