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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: brycec

In the 7 days ending Feb 11, 2018:

activity # timemileskm+m
  Road Bike8 2:55:30 35.01(12.0/h) 56.34(19.3/h) 677
  Orienteering1 1:00:14 5.14(11:43) 8.27(7:17) 154
  Total9 3:55:44 40.15(5:52) 64.61(3:39) 831

» now

Saturday Feb 10, 2018 #

4 PM

Orienteering race (MetrO) 1:00:14 [3] 8.27 km (7:17 / km) +154m 6:40 / km
ahr:165 max:183 shoes: ASICS GEL - Nimbus 17

Reall nice course! Wasnt sure which way to go so decided to wing it.

Mistake straight out of the box and then realised when I had corrected it the mistake was probably a more sensible option. (dropped off road going to 112 rather than staying on it)

Struggled to find 117 was looking at carpark rather than the fence! Clean through 108,103,115 - then illegally crossed to 107 as I didn't realise at the point in time it was OOB. when I was running along the path I thought I am surprised that they took us across there usually on a road like this there would be dedicated OH CRAP. this then threw my plan I had made on the fly and I also completely lost contact with the map where I was... decided I would come in overtime to dock myself the 10 points at this point.

113 took an interesting path through the bush which was just stupid the 123 decided to attack 127 from the west straight up the hill... seemed to be a good option then to 119, 105, 111 over the hill at 111 saw a blue tongue.

121 messed up fence section - should've known better really still struggling with map and direction today. Then clean but slow through 126, 114, 129, 118, 101, 102 ... my legs really tight in my calves I think nightly stretching is going to have to come back as it was getting painful... also this calorie restriction I've put me on was really getting taxing post 20 mins so at 50 it was struggle town.

Anyway plan was 116 120 130 then figure it out from there... which I realised on the west was a really stupid start by me... but when I got to 116 I realised I had about 3 mins to get back under the 60 mins... and I could see it was just shy on a km... so I legged it directly there as fast as I could... was by far my fastest split with fastest pace at 4:28 and the 700m at 5:07 over a minute faster than any other split for the day! was worried I was goign to dock myself 20 rather than 10 but managed to keep my docking to the 10 points thankfully. (yes I believe I could have come in under time so the 11s I was over I was happy to wear).

Anyway really enjoyed it even though I was slow and lacklustre and made loads of mistake compared to normal. will need to get some running in before the 6hr in a month otherwise legs might die out there.

Thursday Feb 8, 2018 #

8 AM

Road Bike (Commute to work) 23:48 [3] 7.03 km (17.7 kph) +94m
ahr:139 max:156 shoes: Sidi Tiger Carbon MTB SPD Shoe

Saw a lady come off her bike at slow speed checked she was ok - she was busy complaining she didnt see a car and had to slam on her brakes then hit the road lip... oh well she was in the wrong but she was ok, the next car stopped and she had me and another cyclist there within seconds.

Otherwise a very slow easy ride on the way in.
2 PM

Road Bike (Commute to Home) 20:38 [2] 6.54 km (19.0 kph) +83m
ahr:136 max:161 shoes: Sidi Tiger Carbon MTB SPD Shoe

Easy ride home last for the week - legs feeling like they lack power and need a rest - as does the body. ate big today because really wasnt feeling right.

Wednesday Feb 7, 2018 #

7 AM

Road Bike (Commute to work) 20:17 [2] 6.81 km (20.1 kph) +95m
ahr:118 max:162 shoes: Sidi Tiger Carbon MTB SPD Shoe

Bit chilly out there otherwise pleasant and slow.
5 PM

Road Bike (Commute to Home) 23:10 [3] 8.51 km (22.0 kph) +62m
ahr:152 max:175 shoes: Sidi Tiger Carbon MTB SPD Shoe

No a lot of wind so decided to go on mounts bay road for a change - someone blew past me at pace I dropped a few gears and put in hard effort and just as I was catching him someone blew past both of us at pace and the chase target dropped gears and took off after him... so then i reached deep and destroyed myself to try get onto to that... just managed to get contact and then they lifted jsut ever so slightly and #implode no chance too much for my current form. Sad thing was it was only like 35 or so km I used to blow along that path 40+ in similar conditions...

work to be done...

somehow pulled off a PR next to the hospital though so will take that!

Tuesday Feb 6, 2018 #

8 AM

Road Bike (Commute to work) 19:00 [3] 6.63 km (20.9 kph) +94m
ahr:105 max:142 shoes: Sidi Tiger Carbon MTB SPD Shoe

Feeling good this morning so I went hard on the May drive climb... 8s off pb on the climb only and 27s off it on the full length of may... not bad 2nd week back I feel like these will come tumbling down if I can continue with weight loss and increase some bike time... shame riding will likely stop when I hit parental leave at end of feb... Will have to work out an alternative.

Very surprised by heart rate give how hard I was working - was the hardest ive pushed on the bike in a while on that may drive attempt yet max hr very low maybe the wrist based reader isnt that great after all- or I was having a freak morning?!

incidentally 1st week weight loss 3kgs... probably a tad too aggressive/unsustainable will pair that back this week.
5 PM

Road Bike (Commute to Home) 20:05 [2] 6.26 km (18.7 kph) +84m
ahr:140 max:154 shoes: Sidi Tiger Carbon MTB SPD Shoe

Took the ride home easy - boy it was blowing out there - would have gone backwards along the river!

GPS kicked in late so missed a bit there then after mount street realised I hadnt set my watch to broadcast HR. so fixed that only to find out it wouldnt auto detect since I had started the ride - took me a few minutes to work out how to get it to detect during the ride. So lost half the journey hr - oh well.

Monday Feb 5, 2018 #

8 AM

Road Bike (Commute to work) 22:32 [2] 6.82 km (18.2 kph) +97m
ahr:129 max:162 shoes: Sidi Tiger Carbon MTB SPD Shoe

Adjusted cleats no/minimal pain in arch - definitely is cleat related - but I think i over adjusted so have re-adjusted both shoes at work hopefully find the right balance that feels good with no pain on both feet.

Otherwise nothing to report
5 PM

Road Bike (Commute to Home) 26:00 [2] 7.74 km (17.9 kph) +68m
ahr:123 max:162 shoes: Sidi Tiger Carbon MTB SPD Shoe

new cleat position felt pretty much correct if anything right foot a smidge too far forward as a tiny bit of pain but wondering if thats just because of the area still being tender - might leave it for a bit and see.

With work mate along to subi - just slow then put in a tad more effort after that but generally an easy ride.

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