Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tom Wood

In the 7 days ending Aug 13, 2017:

activity	#	time	miles		km		+m
Orienteering	8	7:56:04	28.16	(16:54)	45.32	(10:30)	644
Running	3	1:34:17	10.28	(9:10)	16.55	(5:42)	130
S&C	1	1:30:00
Total	12	11:00:21	38.44		61.87		774

2:58

0:00

» now

Sunday Aug 13, 2017 #

10 AM

Orienteering (Day 5 Training) 1:43:56 [2] **** 7.68 km (13:32 / km) +88m 12:48 / km
shoes: inov-8 Mudclaw 300

Very slow, very inaccurate. Couple of exercises with controls and corridors but legs feeling sore from the weightlifting.

Saturday Aug 12, 2017 #

9 AM

Running tempo (Haga ParkRun ) 18:53 [4] 5.01 km (3:46 / km) +70m 3:31 / km
shoes: New Balance MT690v2

Nice course through the forested park with a few uphills and downs. Tired and hilly so not a pb for 5k but a new best for the ParkRun.

11 AM

Orienteering (Day 4 Training) 38:09 [3] ** 4.15 km (9:12 / km) +36m 8:49 / km
shoes: inov-8 Mudclaw 300

Park terrain sprint training after the ParkRun.

6 PM

Orienteering race (Relay Simulation) 33:22 [4] **** 4.72 km (7:04 / km) +70m 6:35 / km
shoes: inov-8 Arctic Talon 275

Gaffled one-leg race using maps from Oxford/Cambridge Varsity relay from 2014. Really enjoyable and really clean with navigation - fastest time out of everyone.

Friday Aug 11, 2017 #

10 AM

Orienteering (Day 3 Training) 1:08:02 [3] **** 7.58 km (8:59 / km) +100m 8:25 / km
shoes: inov-8 Arctic Talon 275

Gaffled kind of trains course over 6x3 legs which was a longer bit of training really.

2 PM

S&C (Weight Training) 1:30:00 [5]

Squatting session doing some sets with a professional coach to build into the routine

5 PM

Orienteering race (Mixed Microsprint Relay) 20:00 [5] *** 2.0 km (10:00 / km) +50m 8:53 / km
shoes: inov-8 Mudclaw 300

Fast and really short with a few mistakes

Thursday Aug 10, 2017 #

10 AM

Orienteering (Day 2 Training) 1:15:51 [2] **** 7.28 km (10:25 / km) +100m 9:45 / km
shoes: inov-8 Mudclaw 300

Control picks and some long legs - much slower than yesterday in a much more technical area.

6 PM

Orienteering race (Gustavbergs OK Summer L) 1:08:30 [4] ***** 6.6 km (10:23 / km) +100m 9:39 / km
shoes: inov-8 Mudclaw 300

Seemingly really scrappy race off lots on plenty of controls and especially the longer legs in the technical area. Got the fastest time of everyone on tour though ;)

Wednesday Aug 9, 2017 #

10 AM

Orienteering (Day 1 Training) 1:08:14 [3] **** 5.31 km (12:51 / km) +100m 11:45 / km
shoes: inov-8 Mudclaw 300

Control pick, line n long legs. Trotting pretty slow really

4 PM

Running tempo (3km Time Trial) 10:24 [5] 3.0 km (3:28 / km)
shoes: New Balance MT690v2

Track running with Stockholm boys - not pushing it as hard as I could've on the last lap but finished just behind the pack of Joe, David B and Zac. Not too bad but intervals would be a good plan

6 PM

Running (Stockholm Hash -drinks) 1:05:00 [3] 8.54 km (7:37 / km) +60m 7:21 / km
shoes: New Balance MT690v2

Fun little course following the chalk arrows and signs around streets n stuff. Pretty decent pace really but keeping stopping and changing direction slowing it down a bit.

« Earlier | Later »