Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HWW

In the 7 days ending Jul 6, 2012:

activity

time

miles

Cycling

3:59:21

53.9

(4:26)

86.74

(2:46)

Road running

2:42:54

22.71

(7:10)

36.56

(4:27)

Strength/conditioning

1:50:00

Linear orienteering

25:56

3.89

(6:40)

6.26

(4:09)

26 /

27c

96%

Total

8:58:11

80.5

129.56

26 /

27c

96%

3:38

0:00

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Friday Jul 6, 2012 #

Note
(rest day)

Driving (or rather being driven) up to the Lakes for the Saunders.

Thursday Jul 5, 2012 #

Event: Park Race 9: Gladstone Park

8 AM

Road running (Commute) 50:22 [3] 7.35 mi (6:51 / mi)
shoes: Mizuno Wave Musha 3

What has become the usual.

12 PM

Strength/conditioning 40:00 [3]

KB Burpee press-up: 1 x 15 reps, 1 x 12 reps
Lat pull-down: 1 x 35kg (15 reps), 1 x 40kg (12 reps)
Dumbell bench press: 1 x 10kg (12 reps), 1 x 14kg (8 reps), 3 x 16kg (3 reps)
Single arm row: 1 x 12kg (12 reps), 1 x 14kg (8 reps), 3 x 16kg (3 reps)
Dips: 1 x 6 reps, 3 x 8 reps
Pull-ups: 1 x 3 reps, 3 x 6 reps

6 PM

Cycling 1:42:11 [3] 21.5 mi (4:45 / mi)

Assorted evening cycling: office (London Bridge) to Willsden / Kilburn for parkrace orienteering (arrrgh! every traffic light on Oxford St was against me!); Willsden / Kilburn to Primrose Hill to watch somewhat underwhelming light show from The Shard; relatively direct but near constantly interrupted by map checking ride back to Leytonstone through north London.

7 PM

Linear orienteering race (Park Race) 25:56 [5] *** 6.26 km (4:09 / km)
spiked:26/27c shoes: Mizuno Wave Musha 3

Gladstone Park parkrace
No real errors to speak of, with the glaring exception of control 13, where I'm guessing I lost 20-30. True, it was a mistake to approach it from the S / SW through the forest run, as it was marked as being closer to the path than the forest run. But even when I emerged on to the path and tried to locate the control from there, it still took a further excess 10-15 seconds.
Upon finishing, I was pretty happy on the grounds that I'd managed sub-26 minutes, and so thought I'd taken the lead ahead of Richard Barrett. Little did I know that both Jonathan Albon and Paul C had managed 10 seconds and around a minute faster, respectively. Must run faster.

Wednesday Jul 4, 2012 #

8 AM

Cycling (Commute) 34:46 [3] 7.8 mi (4:27 / mi)

The usual.

Tuesday Jul 3, 2012 #

8 AM

Road running (Commute) 51:05 [3] 7.35 mi (6:57 / mi)
shoes: Mizuno Wave Musha 3

What has become the usual.

1 PM

Strength/conditioning 30:00 [3]

Mini extra PT session to be run through a few new legs / core bits.

7 PM

Road running tempo 21:27 [4] 6.3 km (3:24 / km)
shoes: Mizuno Wave Musha 3

Standard Tuesday Evening "Run along the river" with City Runners.

9 PM

Cycling (Commute) 35:48 [3] 8.6 mi (4:10 / mi)

Standard Tuesday evening cycle - office to Shortwave Bar, Bermondsey Sq; Shortwave Bar to Leytonstone, although not via KFC.

Monday Jul 2, 2012 #

8 AM

Cycling (Commute) 34:20 [3] 7.8 mi (4:24 / mi)

The usual. Unintentionally rather slow.

1 PM

Strength/conditioning 40:00 [3]

5 x KP Burpee press-ups
Lat pull-downs: 1 x 35kg (12 reps), 4 x 40kg (8 reps)
3 x 13.25kg Tricep cable column (10 reps)
3 x 13.25kg Bicep cable column (10 reps)
8 x Dips (5 reps)
8 x Pull-ups (3 reps)

6 PM

Road running 40:00 [3] 4.1 mi (9:45 / mi)
shoes: Mizuno Wave Musha 3

Jogged from office to a wee bit north of Marble Arch, where a couple of friends from Serpentine were due to give a presentation on their successful Bob Graham attempt back in May. The time is frankly guessed at, as I managed to fail to restart my stop-watch until near Trafalgar Square, having stopped it when I took my waterproof off near the Southbank Centre.

Sunday Jul 1, 2012 #

5 PM

Cycling 32:16 [3] 8.2 mi (3:56 / mi)

Fairly standard ride up to my parents' place in Woodford and back to collect my tent for next weekend's Saunders.

Saturday Jun 30, 2012 #

Note
(rest day)

No training activity to speak of, as I spent the weekend watching a bit of rowing and doing a lot of drinking at Henley.

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