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Training Log Archive: TommyH

In the 30 days ending Apr 30, 2012:

activity # timemileskm+m
  Core and Stability20 7:05:00
  Running6 3:55:31 23.2(10:09) 37.33(6:19) 547
  Orienteering3 2:19:10 12.64(11:01) 20.34(6:51) 511
  Mountain Biking3 2:06:44 16.52(7:40) 26.59(4:46) 116
  Walking1 2:00:00
  Bike Machine2 50:00 8.33(6:00) 13.4(3:44)
  Cross Trainer3 50:00 3.69(13:33) 5.94(8:25)
  Total36 19:06:25 64.37 103.6 1174
averages - sleep:8.7

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Monday Apr 30, 2012 #

1 PM

Cross Trainer (Gym) 20:00 [3] 1.8 km (11:07 / km)
slept:8.0 (injured)

Did really a really hard interval session had my heat rate at about 165 - 175.
2 PM

Cross Trainer (Gym) 10:00 [3] 1.0 km (10:00 / km)
(injured)

Dida hard 10 mins of prymid hill session.

Core and Stability (Gym) 45:00 [3]
(injured)

Worked on my upper body, and lower back and abdominals. Hard weights session.

Did 15 reps x3 on each machine

And 15 reps of 15kg squats x3

Saturday Apr 28, 2012 #

2 PM

Bike Machine (Gym) 40:00 [3] 10.0 km (4:00 / km)
(injured)

Did some bike machine intervals. Did 500m easy 500m hard etc, etc.
Low impact training.
3 PM

Core and Stability (Gym) 30:00 [3]
(injured)

Worked on upper body strength on the gym machines - ill do abdominals and lower back tomorrow.
11 PM

Core and Stability 15:00 [1]
(injured)

Ankle exercises

Friday Apr 27, 2012 #

8 AM

Cross Trainer (Gym) 20:00 [3] 3.14 km (6:22 / km)
(injured)

On the cross trainer till I got board. Good low impact exercise for my ankle.
9 AM

Core and Stability (Gym) 1:15:00 [3]
slept:7.5 (injured)

Went to the gym before school, only did low impact training so I could rest my ankle.


Upper Body Weights Machines - did 7 different machines
- 15 reps on about 30kg on each one
- did this twice

Lower Back & Abdominal's - 2 machines
- 15 reps on 30 - 35 kg
- did this 3 times



Bike Machine (Gym) 10:00 [3] 3.4 km (2:56 / km)
(injured)

Did a hard short session on the bike, started on effort level 9 then it increased every 30 seconds then dropped off towards the end.

Thursday Apr 26, 2012 #

10 PM

Core and Stability (Cuircuit) 34:00 [3]
slept:7.5 (injured)

Did some core training:
Skipping 30 seconds
Chin ups x10
Tricepsips x15
Press ups x20
Sit ups x30
Dorsal raise x30
squats x30
Lunges x30

Did this twice with 2.5 min rest in-between.

Tuesday Apr 24, 2012 #

Note
(injured)

Did the Teggs Nose event - at first control went over on my ankle again!! It's swollen up so no training now for like 2 weeks or something!!

Monday Apr 23, 2012 #

Note
slept:10.0

Sunday Apr 22, 2012 #

10 AM

Running warm up/down 27:17 [2] 2.14 km (12:45 / km) +175m 9:03 / km
slept:7.5 shoes: Inov8 Mud Claw 222

Warm up to the start.

11 AM

Orienteering race 1:50:33 [5] ***** 13.57 km (8:09 / km) +511m 6:51 / km
ahr:173 max:192 shoes: Inov8 Mud Claw 222

Was a really hard and technical place, I didn't find that my legs were tired around the course its just my navigation, I lost about 1 min on most of my legs, lost a bit longer on the long ones. Good training for the BOC.


1 PM

Running warm up/down 14:01 [2] 1.59 km (8:49 / km)
shoes: Inov8 Mud Claw 222

Warm down
5 PM

Core and Stability 10:00 [1]

ankle exercises

Friday Apr 20, 2012 #

3 PM

Running 56:28 [3] 10.07 km (5:36 / km) +164m 5:11 / km
ahr:163 max:183 slept:9.5 shoes: Assics- Gel Fuji Attack

Nice easy run with Tom F nearly exactly 10km.

Thursday Apr 19, 2012 #

9 PM

Core and Stability 12:00 [1]
slept:8.5 (rest day)

Ankle exercises

Wednesday Apr 18, 2012 #

6 PM

Mountain Biking 11:28 [3] 3.51 km (3:16 / km) +36m 3:06 / km
ahr:157 max:180 slept:9.0

Biked to the Felbaums for a lift to Wed night run.
7 PM

Running 1:00:00 [3] 10.48 km (5:44 / km) +88m 5:30 / km
ahr:162 max:207 slept:8.0 shoes: Assics- Gel Fuji Attack

Wed night run - don't think I got my heart rate up to 207 probably dodgy monitor.
10 PM

Mountain Biking 15:16 [3] 3.62 km (4:13 / km) +80m 3:48 / km
ahr:152 max:179

Biked home form the Felbaums.

Tuesday Apr 17, 2012 #

Note
slept:7.5

Didn't have enough time to do anything because went to warington to get some climbing gear for saterday.
10 PM

Core and Stability 12:00 [1]

Ankle exercises

Monday Apr 16, 2012 #

3 PM

Running hills 20:00 [3] 3.0 km (6:40 / km)
slept:7.5 shoes: Assics- Gel Fuji Attack

A good session of hill reps on the White Nancey, did 3 reps of the steep side up the front and then 3 reps on the shorter hill further down. Tried to keep my heart rate between 180 and 190.

Running 14:00 [3] 2.74 km (5:07 / km)
shoes: Assics- Gel Fuji Attack

Ran to White Nancey.

Running 17:11 [3] 2.74 km (6:16 / km)
shoes: Assics- Gel Fuji Attack

Ran Home

Sunday Apr 15, 2012 #

10 PM

Core and Stability 17:00 [1]
slept:8.0

Ankle exercises.

Saturday Apr 14, 2012 #

10 AM

Orienteering (Platfields Chasing Sprint) 14:34 [4] 3.6 km (4:03 / km)
ahr:185 max:193 slept:7.0 shoes: Assics- Gel Fuji Attack

Felt really tired because I haven't trained in ages! Prologe of chasing sprint.
12 PM

Orienteering race (Platfields Chasing Sprint) 14:03 [4] 3.17 km (4:26 / km)
ahr:179 max:200 shoes: Assics- Gel Fuji Attack

Plattfields sprint final, made 2 mistake on number 2 and 9. Number 2 ran past the gate I was meant to turn down and then past the control, number 9 was hidden under a balcony. My heart rate was really high! There weren't any hills and I got up to 200! Think it is because I haven't trained in ages!

Strapped up my ankle and it felt ok.
10 PM

Core and Stability 15:00 [1]

Ankle exercises.

Friday Apr 13, 2012 #

7 PM

Mountain Biking 1:40:00 [3] 19.46 km (5:08 / km)
slept:8.0

Same loop I normally do through Macc forest.

Thursday Apr 12, 2012 #

7 PM

Running 26:34 [3] 4.57 km (5:49 / km) +120m 5:08 / km
slept:8.5 (injured) shoes: Assics- Gel Fuji Attack

Did a slow run around White Nancey, did't want to go to quick because of my ankle. Felt fine at the end and it isn't really sore but stilll a bit of swelling.
11 PM

Core and Stability 15:00 [1]
(injured)

Ankle exercises.

Wednesday Apr 11, 2012 #

10 PM

Core and Stability 20:00 [1]
(injured)

Ankle exercises.
11 PM

Core and Stability 5:00 [1]
(injured)

Ankle exercises.

Tuesday Apr 10, 2012 #

9 AM

Core and Stability 11:00 [1]
(injured)

Ankle exercises.
1 PM

Core and Stability 25:00 [3]
(injured)

Did some core work e.g. Press ups, sit ups, squats, plank, tricep dips, dorsal raise.

Monday Apr 9, 2012 #

8 AM

Core and Stability 12:00 [1]
(injured)

Ankle exercises.
9 AM

Core and Stability 17:00 [1]
(injured)

More ankle exercises.
10 PM

Core and Stability 20:00 [1]
(injured)

Ankle exercises.

Sunday Apr 8, 2012 #

11 PM

Core and Stability 20:00 [1]
(injured)

Lots of ankle exercises. Did 30 reps of each exercise.

Saturday Apr 7, 2012 #

11 PM

Core and Stability 15:00 [1]
(injured)

Lots of ankle exercises to strengthen up my ankle, I'm using this big elastic band/loop which is really good.

Friday Apr 6, 2012 #

10 AM

Note

Did 3 hours of climbing at windgather rocks.
3 PM

Walking 2:00:00 [2]
(injured)

Walking around Coombs valley near wally bridge, in a quarry. Found some caves we went into.

Went over on my ankle and sprained it again!! So anoyed, so that's no running for a week or two.

Thursday Apr 5, 2012 #

10 AM

Note

Did 7 hours of rock climbing at the roaches.

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