Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TommyH

In the 7 days ending Jun 25, 2017:

activity

time

miles

Running

6:35:26

51.7

(7:39)

83.21

(4:45)

Strength & Conditioning - Gym (Stab/Flex-ability))

1:00:00

Drills: Stability & Mobility

50:00

Total

8:25:26

51.7

83.21

averages - sleep:7.5 rhr:42

2:07

0:00

» now

Sunday Jun 25, 2017 #

Running 55:24 [2] 11.46 km (4:50 / km)

Orienteering with Charl in Hull on the course she planned - good course

Saturday Jun 24, 2017 #

Running 9:55 [2] 2.17 km (4:34 / km)

Running intervals 39:08 [5] 6.72 km (5:49 / km)

4 x 800mH going every 5' the [6'] then 2x3x150m [250m]

800mH: 2:21 - 2:18 - 2:16 - 2:16
150m: 20 - 20- 21 & 20 - 19 - 20

Running 16:32 [2] 3.39 km (4:53 / km)

WU in York with Charl

Running tempo 16:09 [4] 3.5 km (4:37 / km)

Orienteering at Cottingham Park with Charl, Brain and Amanda

Friday Jun 23, 2017 #

Running 38:25 [2] 7.93 km (4:51 / km)
ahr:141 max:165

Southcave loop out and back with Charl

Thursday Jun 22, 2017 #

Note
slept:7.0

9 AM

Running 17:26 [2] 3.65 km (4:47 / km)

10 AM

Drills: Stability & Mobility 30:00 [1]

Full WU routine

Running tempo 18:03 [4] 4.65 km (3:53 / km)
ahr:166 max:189

WU 1'20'' - 0.29km @ 4:34min/km

T10 @ 3:18min/km @ 3.04km

WD 6'42'' - 1.32km @ 5:06mi/km

11 AM

Running intervals 31:12 [5] 7.04 km (4:26 / km)
ahr:156 max:186

3 x (3',45'',45'',45'') [1',3']4

Track was booked so session around a road hills loop and a grass field

3' @ 3:00min/km
45'' @ 2:34 - 2:41 - 2:33 min/km

3' @ 3:02min/km
45'' @ 2:27 - 2:36 - 2:29 min/km

3' @ 3:06min/km
45'' @ 2:33 - 2:34 - 2:30 min/km

Running 10:00 [2] 1.81 km (5:31 / km)

12 PM

Running 17:01 [2] 3.67 km (4:38 / km)

Wednesday Jun 21, 2017 #

Note
rhr:40 slept:8.0

Running 5:44 [2] 1.29 km (4:27 / km)

Running race 4:11 [5] 1.6 km (2:37 / km)

Manchester Mile

A tactical 4:11.72

A 61 first lap, then dropped to 2nd and let Jack Morris take out the rest in 63's, last lap in 58.6 - left it until 250m to go and kicked, nic ton take the win

8 PM

Running 14:01 [2] 2.94 km (4:46 / km)

Tuesday Jun 20, 2017 #

Note
rhr:44 slept:7.0

7 AM

Running 28:02 [2] 5.82 km (4:49 / km)
ahr:148 max:176 shoes: Mizuno Wave Rider 19 - Blue

Steady morning loop - missed the first loop off standard Monday and didn't do my extra loop at the end

6 PM

Running 26:26 [2] 5.53 km (4:47 / km)
ahr:145 max:175

Steady evening

Monday Jun 19, 2017 #

Note
slept:8.0

8 AM

Running 34:36 [2] 7.39 km (4:41 / km)
ahr:152 max:167 shoes: Asics GT1000 5: Black/Yellow

Into work

12 PM

Running 7:07 [2] 1.41 km (5:03 / km)

to the gym

Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [3]

in the gym

5 PM

Running 6:04 [2] 1.24 km (4:54 / km)

WU routine

Drills: Stability & Mobility 20:00 [2]

Full WU routine

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