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Training Log: TommyH

In the last 7 days:

activity # timemileskm+m
  Running12 5:07:38 41.1(7:29) 66.15(4:39) 724
  Drills: Stability & Mobility 2 50:00
  Strength & Conditioning - Gym (Stab/Flex-ability))1 45:00
  Total14 6:42:38 41.1 66.15 724
  [1-5]14 6:24:52
averages - sleep:8.1 rhr:44
«
1:59
0:00
FrSaSuMoTuWeTh

Wednesday Feb 21 #

Note
rhr:41 slept:7.5

5 PM

Running 57:54 intensity: (31 @0) + (2:14 @1) + (30:28 @2) + (24:41 @3) 11.61 km (4:59 / km) +172m 4:39 / km
ahr:143 max:157 shoes: W Supernova Glide - Pink/Orang

7 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [2]

Core:

Three sets of:

15x hip pulses
15x alternate hip dips
15x alternate leg drops
15x relaxed clams
15x elavated clams
10x calf raises
2 x 30" holding sit up
15x 3" holding sit up
15x double leg raises on back

8 PM

Running 4:51 intensity: (7 @0) + (26 @1) + (1:54 @2) + (2:24 @3) 0.96 km (5:03 / km) +31m 4:21 / km
ahr:141 max:150

Tuesday Feb 20 #

Note
rhr:42 slept:7.0

Note

I don't really race much at all as I plan what races I am going to do and then target those ones. This year I am targeting maybe a couple of big races. The next big race is IFAM at the end of May where I will go for a big Steeplechase race and the next one will be the British Champs in Birmingham.

I think I will also race a 10km and 5km along the way between now and May just as an indicator and for some confidence that the approach to winter training has actually worked.

I am very wary of over training as I don't want to let what happened in November happen again. 90+ miles per week is a bit silly for me so I will keep it much lower and focus on having good quality sessions as well. I think I get caught up in the "chasing miles club" sometimes which can be dangerous.

The plan for me is to get a block of volume work in now up until May time. Work on my base a bit more and get some good quality 5km sessions in. I will also get some quality hurdles sessions in as well. My endurance work is the biggest weakness for me at the moment so this will take priority.

I need to be able to get to 2km into a steeplechase race and still feel comfy and in control. The last 2 years I have been in the red zone after about 1km.
3 PM

Running 12:39 intensity: (4:42 @0) + (2:45 @1) + (5:01 @2) + (11 @3) 2.04 km (6:12 / km) +24m 5:51 / km
ahr:121 max:145 shoes: W Supernova Glide - Pink/Orang

Jog to work - did 15 mins and gave up and went to the track instead

Running >>> Work right now

Running 18:22 intensity: (55 @0) + (2:41 @1) + (7:23 @2) + (7:10 @3) + (13 @4) 3.96 km (4:38 / km) +34m 4:27 / km
ahr:140 max:160 shoes: W Supernova Glide - Pink/Orang

WU

5 PM

Drills: Stability & Mobility 30:00 [2]

Got to the track nice and early. Got a full 20' of stretching in before the drills

Full set of steeplechase drills. This will be the normal set of drills before every session untill May.


After each hurdle drill I take a hurdle at the end of them (per leg)

2x high knee lift over hurdle
2x stright leg flick over hurdle
2x single step trail leg snap
2x central trail leg work
2x longer powerful single step trail leg

Next set are drills info a stride ans over a hurdle (per leg)
-Power skips
-Cycle heel flicks
-open and close the groin
-straight leg kicks
-ankle step overs getting fast
-1500m cycles for the leg
-high knees

Static Hurdle drills per leg
15x trail leg drills over hurdle
15x trail leg slides
15x reverse trail leg drills over hurdle
6 PM

Running 33:38 intensity: (26 @0) + (41 @1) + (3:01 @2) + (4:02 @3) + (11:39 @4) + (13:49 @5) 8.27 km (4:04 / km) +2m 4:04 / km
ahr:166 max:182 shoes: Asics J33: Orange/White

8 x (500m, 400m) [35", 60"] = hard session

Did the whole session in lane 2 as was just way too busy. Ran the last 4/5 reps in lane 1 as people started dropping out so the times are probally worth a second or rwo quicker

500m @ 88 - 86 - 85 - 84 - 85 - 84 - 86 - 85
400m @ 71 - 70 - 68 - 68 - 69 - 53 (350m as nipped to the loo) - 70 - 70 -

Running 9:06 intensity: (4:03 @0) + (15 @1) + (2:03 @2) + (2:10 @3) + (35 @4) 0.95 km (9:35 / km)
ahr:128 max:166 shoes: W Supernova Glide - Pink/Orang

4x100m

Running 15:16 intensity: (10 @0) + (1 @1) + (3:29 @2) + (9:35 @3) + (2:01 @4) 3.19 km (4:47 / km) +41m 4:29 / km
ahr:151 max:163 shoes: W Supernova Glide - Pink/Orang

WD

Monday Feb 19 #

Note
rhr:48 slept:3.5

6 PM

Running 1:11:42 intensity: (48 @0) + (15 @1) + (16:16 @2) + (45:12 @3) + (7:55 @4) + (1:16 @5) 14.96 km (4:48 / km) +326m 4:19 / km
ahr:151 max:178 shoes: W Supernova Glide - Pink/Orang

Angry run: 1 of X

Sunday Feb 18 #

Note

Won BUCS 3000m. DQed. Absoloute Joke.

Note
slept:10.0

1 PM

Running 8:57 [3] 2.12 km (4:13 / km) +2m 4:12 / km
shoes: W Supernova Glide - Pink/Orang

WU

2 PM

Running race 8:18 [5] 3.0 km (2:46 / km)

BUCS 3000m Champion

Ran probably the best race of my life, in regards to tactics and smoothness

Saturday Feb 17 #

Note
slept:11.0

Comfy throught the 3000m heats

1 PM

Running 11:58 [3] 2.84 km (4:13 / km) +16m 4:06 / km
shoes: W Supernova Glide - Pink/Orang

WU

2 PM

Running 8:30 [5] 3.0 km (2:50 / km)

Getting the job done

3 PM

Running 14:34 [3] 3.24 km (4:30 / km) +15m 4:24 / km
shoes: W Supernova Glide - Pink/Orang

WD feeling good

Friday Feb 16 #

Note
slept:9.5

lots of sleep

30mins easy this morning and drills and an hours stretching

felt crap on my run and flat on th strides but at least the final is on sunday....
8 AM

Running 23:20 intensity: (33 @0) + (12 @1) + (4:14 @2) + (11:47 @3) + (6:34 @4) 4.87 km (4:48 / km) +58m 4:31 / km
ahr:152 max:168 shoes: W Supernova Glide - Pink/Orang

Steady run

9 AM

Running 8:33 intensity: (5:31 @0) + (1:07 @1) + (1:40 @2) + (15 @3) 1.14 km (7:32 / km) +3m 7:25 / km
ahr:117 max:150 shoes: W Supernova Glide - Pink/Orang

4xstrides

Drills: Stability & Mobility 20:00 [3]

Quality drills in the park

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