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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Oct 4:

activity # timemileskm+mload
  Cycling (Road)2 4:52:10189.0
  Cycling (Indoor)2 2:00:0063.5
  Running2 52:18 6.09(8:36) 9.79(5:20) 6529.7
  S & C1 45:00
  Orienteering1 38:25 1.82(21:09) 2.92(13:08) 9412 /12c100%14.0
  Total8 9:07:53 7.9 12.72 15812 /12c100%296.3
  [1-5]7 8:05:40

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MoTuWeThFrSaSu

Sunday Oct 4 #

11 AM

Cycling (Road) 3:17:52 intensity: (41 @0) + (12:54 @1) + (1:00:06 @2) + (1:35:12 @3) + (26:42 @4) + (2:17 @5)
ahr:143 max:184

75.863km + 1546.3m avg 23.0km/h

3 hours hard work around Grizedale Forest. I chose the route as I thought there was an off chance I would run into peeps at the orienteering event but they were down a dirt track away from the road.

The new degreaser I used was good but it meant that it was hard work to pedal at the same effort as before. I need to now go back to the bike shop and buy some lubricant

Saturday Oct 3 #

10 AM

Orienteering 38:25 intensity: (11:04 @0) + (5:29 @1) + (15:00 @2) + (6:52 @3) *** 2.92 km (13:08 / km) +94m 11:20 / km
ahr:116 max:157 spiked:12/12c shoes: VJ Integrator 18

Walking round the very short course (2.8km) at the LOC Orienteering Event at Rusland Beeches
1 PM

Cycling (Indoor) 1:00:00 intensity: (1:24 @0) + (3:26 @1) + (42:55 @2) + (12:15 @3)
ahr:131 max:150

60 mins easy turbo in the garage

Friday Oct 2 #

7 AM

Running 10:00 intensity: (10 @1) + (3:48 @2) + (6:02 @3) 1.87 km (5:21 / km) +4m 5:17 / km
ahr:139 max:147 shoes: New Balance 1080v9

Injury setback last week. Rehab plan #5

10 mins easy. Getting more stressed towards the end. No sharp pains

Thursday Oct 1 #

6 PM

Cycling (Indoor) 1:00:00 intensity: (1:30 @0) + (3:53 @1) + (39:35 @2) + (15:02 @3)
ahr:131 max:157

60 mins easy turbo

Wednesday Sep 30 #

7 AM

S & C 45:00 [0]

WU Mobility then over to PureGym
5 Box Jumps
3x5+5 Bulgarian Split Squat (22kg dumbbells)
3x5+5 Weighted Lunge (22kg dumbbells) - 1/10 pain when left leg back

Tuesday Sep 29 #

4 PM

Cycling (Road) 1:34:18 intensity: (2:27 @0) + (29:11 @1) + (34:42 @2) + (26:25 @3) + (1:33 @4)
ahr:125 max:166

38.506km + 443.4m avg 24.5km/h

90 mins easy via Mount Lothian

Monday Sep 28 #

7 AM

Running 42:18 intensity: (7 @0) + (32 @1) + (32:29 @2) + (9:10 @3) 7.92 km (5:20 / km) +60m 5:09 / km
ahr:135 max:149 shoes: New Balance 1080v9

Monday Morning Meadows Miles

Plan was 45 and was feeling fine but hip started giving bad signs (2-3/10) at 35 so cut it short. Will see how it feels on Wednesday

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