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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: TimM

In the 7 days ending Nov 22, 2015:

activity # timemileskm+m
  Running11 7:44:31 52.29(8:53) 84.16(5:31) 1536
  S&C / Core / Plyo / Flexi3 2:30:00
  Orienteering3 1:53:07 11.18(10:07) 17.99(6:17) 381
  Running Drills2 20:01 1.22(16:26) 1.96(10:13) 1
  Total13 12:27:39 64.69 104.11 1918
  [1-5]13 11:57:39
averages - weight:70.3kg

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MoTuWeThFrSaSu

Sunday Nov 22, 2015 #

10 AM

Running warm up/down 16:42 [2] 2.12 km (7:53 / km)
shoes: Inov-8 X-Talons 212 (4)

Orienteering 38:59 [4] 7.76 km (5:01 / km) +170m 4:32 / km
shoes: Inov-8 X-Talons 212 (4)

OK Nuts. Couple of questionable rc's and a miss at 4 but otherwise just cruising round.

Running warm up/down 10:16 [2] 1.5 km (6:51 / km) +72m 5:31 / km
shoes: Inov-8 X-Talons 212 (4)


Blue - Splits

Saturday Nov 21, 2015 #

9 AM

Running warm up/down 7:56 [2] 1.28 km (6:11 / km) +16m 5:49 / km
shoes: Inov-8 X-Talons 212 (4)

Easy jogging around Box Hill. Loving life.

Running Drills 9:07 [1] 0.99 km (9:11 / km) +1m 9:08 / km
shoes: Inov-8 X-Talons 212 (4)

Running 30:04 [3] 4.8 km (6:16 / km) +1m 6:16 / km
shoes: Inov-8 X-Talons 212 (4)

Tricky exercise: run with a Venice sprint map memorising routes then drawing them on a blank map when you get to the end of the loop. Interesting tactics.

Running warm up/down 20:55 [2] 4.12 km (5:05 / km) +70m 4:41 / km
shoes: Inov-8 X-Talons 212 (4)

Extended warm down after Ali thought we were running back to the accommodation.
4 PM

Running warm up/down 17:34 [2] 2.59 km (6:47 / km) +94m 5:44 / km
shoes: Inov-8 X-Talons 212 (4)

Orienteering 58:39 [2] 8.41 km (6:58 / km) +127m 6:29 / km
shoes: Inov-8 X-Talons 212 (4)

Much learning; learnt much.
C • 1
6 PM

Running warm up/down 7:28 [2] 1.36 km (5:29 / km)
shoes: Inov-8 X-Talons 212 (4)

Friday Nov 20, 2015 #

12 PM

Running 37:20 intensity: (4:21 @1) + (25:10 @2) + (7:18 @3) + (31 @4) 7.61 km (4:54 / km) +116m 4:33 / km
ahr:130 max:171 shoes: Nike Zoom Elite 7

Easy with Sasha, Will, Andy and Chicken. Princes Street Gardens / Castle / Calton Hill.
8 PM

Running 28:54 [2] 4.93 km (5:52 / km) +185m 4:56 / km
shoes: Inov-8 X-Talons 212 (4)

Box hill loop, very nice.

Thursday Nov 19, 2015 #

7 AM

S&C / Core / Plyo / Flexi 1:00:00 [1]

Spinning
Running
10 x each of: goblet squat, hip hinge, sl squat, sl bridge, balance and reach, monster band.
Dot drills.
20 each of: double leg box jump, double to single leg box jump.
25 pull ups.
40 OH press.
Hip Mobility.
4 x 5 deadlift (40,50,55,60kg).
4 x 5 bench press (20, 30, 35, 40kg).
Core circuit 2 x 30(15secs): plank side touches, dead bugs, leg lifts, spiderman plank, windscreen wipers, toe touches, bicycle crunches.
5 PM

Running warm up/down 18:24 [2] 3.53 km (5:13 / km) +43m 4:55 / km
shoes: Inov-8 X-Talons 212 (4)

Out to Blackford.

Running warm up/down 1:43 [2] 0.24 km (7:16 / km) +13m 5:42 / km
shoes: Inov-8 X-Talons 212 (4)

Orienteering 15:29 [3] 1.82 km (8:30 / km) +84m 6:54 / km
shoes: Inov-8 X-Talons 212 (4)

Training on Blackford. Fell down a crag, got more freefall time than Felix Baumgartner and the map couldn't handle the forces and disintegrated. Had to bail.

Running warm up/down 28:56 [2] 5.78 km (5:00 / km) +65m 4:44 / km
shoes: Inov-8 X-Talons 212 (4)

Back home.

Wednesday Nov 18, 2015 #

2 PM

Running long 1:39:29 intensity: (25:03 @1) + (53:34 @2) + (17:24 @3) + (3:28 @4) 16.07 km (6:12 / km) +565m 5:16 / km
ahr:121 max:175 shoes: Inov-8 X-Talons 212 (4)

EUOC long. Started with the crags then Purky's arête and finally MFD. Felt a little stronger on the climbs today, first time I haven't had to walk on MFD (although probably would have been quicker).

Tuesday Nov 17, 2015 #

11 AM

Running 44:06 intensity: (4:57 @1) + (21:32 @2) + (17:37 @3) 8.95 km (4:56 / km) +197m 4:26 / km
ahr:136 max:164 shoes: Nike's

Easy lap of the Seat with Will. Glutes feeling a little sore but feeling good by the end.
5 PM

Running warm up/down 15:26 intensity: (3:24 @1) + (10:50 @2) + (1:12 @3) 2.96 km (5:13 / km) +20m 5:02 / km
ahr:130 max:147 shoes: Inov-8 X-Talons 212 (4)

To DVC and then the killing fields.

Running Drills warm up/down 10:54 intensity: (7:17 @1) + (3:37 @2) 0.97 km (11:16 / km)
ahr:116 max:140 shoes: Inov-8 X-Talons 212 (4)

Running tempo 35:02 intensity: (9:02 @1) + (26:00 @4) 8.31 km (4:13 / km) +4m 4:12 / km
ahr:83 max:92 shoes: Inov-8 X-Talons 212 (4)

EUOC Threshold session.
3 x 5mins [2], 2 x 4 [90secs], 1 x 3 [60secs]
Feeling very controlled tonight but stomach suffering yet again on a Tuesday night. Can't for the life of me work out why this happens.
Not quite as comfortable as heart rate data suggests; either I have a heart problem or my monitor is crap. I suspect the latter.

Running 4:22 intensity: (3:22 @1) + (1:00 @5) 0.74 km (5:52 / km)
ahr:108 max:115 shoes: Inov-8 X-Talons 212 (4)

6 sprints. Love a good sprint.

Running warm up/down 5:34 intensity: (37 @1) + (3:30 @2) + (1:27 @3) 0.88 km (6:18 / km) +20m 5:39 / km
ahr:135 max:148 shoes: Inov-8 X-Talons 212 (4)

Back home.

Monday Nov 16, 2015 #

Note
weight:70.3kg

Down by a fair bit
7 AM

S&C / Core / Plyo / Flexi 30:00 [0]

Drills and mobility stuff.

Running 34:20 [2] 6.39 km (5:22 / km) +55m 5:09 / km
shoes: Nike's

Easy around the meadows, not feeling as tired as expected during the run.
5 PM

S&C / Core / Plyo / Flexi 1:00:00 [1]

Rolling - needed as quads and calves rather sore.
Mobility: inch worm, hip and back stuff.
TRX rows, push ups. 3 x 10 each.
SL Squat. 2 x 5+5.
Monster band walk. 10+10.
Plyo: SL to DL jumps and DL to SL box jumps. 4 x 2+2 of each.
SL balance and reach 3 x 5.
Snatch backward lunges. 3 x 5
Back squats. 4 x 5 (40,50,55,60kg)
Pull ups. 4 x 5.
Bar rotations. 3 x 8+8.
Push ups. 3 x 10.
Ab pushes. 3 x 20.

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