Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TommyH

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running10 7:28:05 56.1(7:59) 90.29(4:58) 719
  Strength & Conditioning - Gym (Stab/Flex-ability))2 1:30:00
  Drills: Stability & Mobility 4 1:30:00
  Total14 10:28:05 56.1 90.29 719
  [1-5]14 10:16:44
averages - sleep:9 rhr:45

«»
2:42
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 21 #

8 AM

Running 1:05:51 intensity: (15 @0) + (21 @1) + (13:31 @2) + (49:29 @3) + (2:15 @4) 12.83 km (5:08 / km) +175m 4:48 / km
ahr:149 max:164 shoes: Asics GT1000 5: Black/Yellow

I was supposed to do a pick up for 15' in the middle but was so tired and thought it would be worse for me to pick it up

Shattered for some reason - this was a very slow plod...

Saturday Jan 20 #

Note
rhr:46 slept:9.0

9 AM

Running 23:58 intensity: (33 @0) + (2:41 @1) + (3:43 @2) + (8:57 @3) + (8:04 @4) 4.9 km (4:54 / km) +25m 4:46 / km
ahr:151 max:174 shoes: Mizuno Wave Rider 19: Blue

WU to track

Drills: Stability & Mobility 15:00 [2]

Hurdle drills

2x high knee side stepovers take hurdle
2x straight leg step over take hurlde
2x trail leg side take hurdle
2x dancing trail leg side take hurdle
2x center trail leg take hurdle

Drills

high jumping/skipping take hurdle
high knees take hurdle
straight leg kickouts take hurdle
cycles take hurdle
fast feet take hurdle


10 AM

Running 15:03 intensity: (4 @2) + (1:23 @3) + (6:08 @4) + (7:28 @5) 4.13 km (3:39 / km) +10m 3:36 / km
ahr:172 max:180 shoes: Asics J33: Orange/White

15’ tempo easy and controlled

Running 11:14 intensity: (1:53 @0) + (2:15 @1) + (1:43 @2) + (2:16 @3) + (3:07 @4) 1.54 km (7:18 / km) +9m 7:06 / km
ahr:141 max:173

4 x100m strides [100m walk] WU

Running 20:34 intensity: (48 @1) + (5:26 @2) + (2:48 @3) + (4:50 @4) + (6:42 @5) 4.21 km (4:53 / km)
ahr:160 max:184

2 x 4 x 400m [1’,5’]

Hard work!

63 - 62 - 63 - 62
64 - 63 - 63 - 64

On the slow side - I wanted 60's/59's as was aiming for 1500m pace. This was more 3km pace

Running 7:19 intensity: (3:50 @0) + (55 @1) + (1:10 @2) + (1:24 @3) 0.81 km (9:03 / km) +28m 7:44 / km
ahr:127 max:158

4 x 80m from 3-point start

Running 16:36 intensity: (10 @0) + (12 @1) + (2:33 @2) + (9:31 @3) + (4:10 @4) 3.41 km (4:52 / km) +54m 4:31 / km
ahr:154 max:172 shoes: Mizuno Wave Rider 19: Blue

WD

Friday Jan 19 #

11 AM

Running 41:20 intensity: (53 @0) + (48 @1) + (11:38 @2) + (23:29 @3) + (4:32 @4) 8.64 km (4:47 / km) +86m 4:33 / km
ahr:148 max:167 shoes: W Supernova Glide - Pink/Orang

Easy run

12 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [3]

Hurdle drills over 6 hurdles

2x knee lifts per side
2x straight leg lifts per side
2x trail leg stepovers on the edge per side
2x faster trail leg stepovers on the edge per side
2x trail leg snaps over the center

Core session

three sets of:

10x hip pules
20x alternate hip drops
20x alternate knee drops
10x relaxed clams per side
10x elevated relaxed clams with heel tap behind per side
10x squats for depth
10x calf raises rep leg
45'' plank [15'']
45'' side plack [15''] per side


1 PM

Running 5:12 intensity: (36 @0) + (36 @1) + (1:51 @2) + (2:09 @3) 0.92 km (5:39 / km) +39m 4:40 / km
ahr:138 max:152 shoes: W Supernova Glide - Pink/Orang

WD

Thursday Jan 18 #

7 AM

Running 1:20:35 intensity: (43 @0) + (2:02 @1) + (35:52 @2) + (41:58 @3) 15.28 km (5:16 / km) +117m 5:05 / km
ahr:144 max:157 shoes: W Supernova Glide - Pink/Orang

Morning miles

Wednesday Jan 17 #

8 AM

Running 18:08 intensity: (19 @0) + (7 @1) + (7:28 @2) + (10:14 @3) 3.93 km (4:37 / km) +1m 4:37 / km
ahr:144 max:153 shoes: W Supernova Glide - Pink/Orang

WU

Running 38:28 intensity: (37 @0) + (3:12 @1) + (5:36 @2) + (6:40 @3) + (7:47 @4) + (14:36 @5) 7.23 km (5:19 / km) +1m 5:19 / km
ahr:161 max:186

6x400mH [75”] 6x400m [90”] 300mH [75”] 300m [75”] 300mH

Running 12:25 intensity: (52 @0) + (2:02 @1) + (1:37 @2) + (5:04 @3) + (2:50 @4) 2.19 km (5:41 / km) +2m 5:39 / km
ahr:147 max:171 shoes: W Supernova Glide - Pink/Orang

5’ cool down and 4x100m

Running 9:08 intensity: (7 @0) + (6 @1) + (50 @2) + (8:05 @3) 1.93 km (4:44 / km)
ahr:148 max:153 shoes: W Supernova Glide - Pink/Orang

WD - tired!

Tuesday Jan 16 #

Note
rhr:44 slept:9.0 (rest day)

12 PM

Running 10:09 [3] 2.49 km (4:04 / km)
shoes: W Supernova Glide - Pink/Orang

1 PM

Drills: Stability & Mobility 30:00 [3]

Drills, focusing on technique. Tired after.

Monday Jan 15 #

Note
rhr:44 slept:9.0

8 AM

Running 54:14 intensity: (32 @0) + (28 @1) + (6:16 @2) + (14:48 @3) + (25:52 @4) + (6:18 @5) 11.65 km (4:39 / km) +172m 4:20 / km
ahr:161 max:184 shoes: W Supernova Glide - Pink/Orang

Morning Golf course

4 PM

Running 17:51 intensity: (1 @0) + (3 @1) + (21 @2) + (1:07 @3) + (7:05 @4) + (9:14 @5) 4.2 km (4:15 / km) +1m 4:15 / km
ahr:172 max:191 shoes: W Supernova Glide - Pink/Orang

Easy WU

Drills: Stability & Mobility 30:00 [2]

Hurdle drills and hurdling practice

5 PM

Drills: Stability & Mobility 15:00 [2]

Water jump training

7 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [3]

Very hard core workout - I am very weak and need improving in this area



« Earlier | Later »