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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrews

In the 7 days ending Feb 21:

activity # timemileskm+mload
  Cycling4 4:50:50 66.99(13.8/h) 107.81(22.2/h) 1587526.8
  Running2 1:56:42 9.29(12:34) 14.95(7:48) 865250.6
  Orienteering1 54:13 4.89(11:05) 7.88(6:53) 238170.7
  Total6 7:41:45 81.17(5:41) 130.63(3:32) 2689948.1
  [1-5]6 7:30:17

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Sunday Feb 21 #

2 PM

Running 1:32:40 intensity: (3:12 @0) + (20:59 @1) + (31:03 @2) + (35:01 @3) + (2:08 @4) + (17 @5) 10.11 km (9:10 / km) +798m 6:34 / km
ahr:148 max:209

Getting lots of elevation in on the Chevin. I'd psyched myself up for 1250m in 8km going up and down the very steep steps, but my competitor this week in the Durham challenge only managed 372m so I didn't need to go to such extremes. I did want to get in a fair amount though but I was able to have a fun time doing it. Some observations: I'm quicker descending through the forest with some rocks and branches than I am down the steps. At this time of year ascending off the path in the woods is very slow as the layer of wet leaves and moss causes everything to slip, including the soil. Foot similar to yesterday, not really an issue, encouraging. I could feel it a bit near the end but it was more towards my big toe than the normal bit.

Saturday Feb 20 #

9 AM

Orienteering 54:13 intensity: (33 @0) + (4:34 @1) + (8:09 @2) + (27:06 @3) + (11:48 @4) + (2:03 @5) 7.88 km (6:53 / km) +238m 5:59 / km
ahr:162 max:202

I was pretty confident that I'd gone to all of the controls this week, turns out I missed my no. 1. Not great but alright after 18 (to 18 I ran vaguely in the right direction hoping I would work out where I ended up, which I did but didn't go back into focused mode so had to relocate, before 18 I was being slow as I was getting used to the mapping and that I was in the right place.) I had about a minutes rest across the bridge the first time as my vision had gone funny, it soon sorted itself out. Not sure why, probably pushing myself too much too early in the day. Alright from then, need to work on taking straighter bearings and picking proper attackpoints early. Foot started hurting at around 45min.
2 PM

Cycling 2:09:57 intensity: (2:09 @0) + (46:45 @1) + (53:45 @2) + (25:46 @3) + (1:32 @4) 45.48 km (21.0 kph) +778m
ahr:141 max:185

The first hour was what I had hoped for, a nice ride out taking it semi easy. The second half I got quite tired, mainly from the hill up the Chevin. I did see Jonathan and Alistair Brownlee cycle past, just need to see Lizzie Deignan and Tom Pidcock to complete the set of local sportspeople I can currently think of.

Friday Feb 19 #

6 PM

Cycling 57:52 intensity: (2:53 @0) + (29:00 @1) + (12:38 @2) + (11:03 @3) + (1:45 @4) + (33 @5) 21.14 km (21.9 kph) +338m
ahr:135 max:203

Discovered at the bottom of the wharfe valley that I was having a small hypo, too many Cheerios and orange juice this afternoon I think. Not having any snacks I span back up the hill and down home. Had a beefy tailwind on the way out, and into it at times on the way back.

Thursday Feb 18 #

7 PM

Cycling (Intervals) 45:29 intensity: (57 @0) + (8:44 @1) + (10:02 @2) + (13:43 @3) + (10:48 @4) + (1:15 @5) 18.96 km (25.0 kph) +175m
ahr:156 max:211

6*3min, 90s off. This was tough, nearly quit halfway through the third rep but it got a bit easier as I continued, maybe because I dropped my effort slightly. Aiming to keep cadence equivalent to running cadence - I'm not trying to get better at cycling I'm trying to get better at running. Need to make that crystal clear. One session a week will be the aim, ideally transitioning them to running soon.

Running 24:02 intensity: (2:40 @1) + (15:25 @2) + (4:03 @3) + (1:16 @4) + (38 @5) 4.83 km (4:58 / km) +67m 4:39 / km
ahr:151 max:221

On roads with trainers, right foot ached a bit, but I don't think it was actually hurting, just stiff. No pain near achilles.

Wednesday Feb 17 #

1 PM

Cycling 57:32 intensity: (1:44 @0) + (24:31 @1) + (17:31 @2) + (11:15 @3) + (1:41 @4) + (50 @5) 22.23 km (23.2 kph) +297m
ahr:140 max:205

Now it's warmer and the prime mtb conditions have melted into a mush, I started swapping my clip in pedals to my cross bike for use on the road. A two minute job turned into a 1 hour plus job as one of the pedals had seized and I just couldn't get it off. I expected this to happen since it was rather tricky getting it on in the first place last week, but I was in a rush and couldn't find the grease quick enough so left it, for the next time. Jumping up and down on the spanner wasn't giving me the sufficient force, I needed more weight - difficult to find easily, or greater leverage. I had a little think and then I had a great idea, using one of my roof rack bars. 10 minutes later after taking it off the rest of the rack, unlocking the end and taking all of that off I was delighted that the spanner fitted in the opening, increasing its length from 20cm to 150cm. Rightly I was surprised to discover that even this wasn't working, how on earth had it got so tight? Having made a quick Google search a bit before, I had my blow torch ready to heat up the crank arm, which should increase the size of the hole. But I left this as a last resort. In light of a very bent spanner I checked again to see if I did have to go down that route and I found the best bit of advice I'd seen all day "make sure you're turning the spanner the right way".

I didn't manage to remove my pedal and not sure I ever will with force alone. By 1am (early Tuesday morning) I decided to scrap the idea of a morning ride and go to bed, the solution to many a problem, and with it went my plan to exercise on Tuesday as I knew I would be too busy making pancakes with every spare minute I had.

This ride being Wednesday was quite nice, and hot, shorts, fingerless cycling gloves and t-shirt and lightweight jacket. And it was on my flat pedals, the main reason for the above was to explain this.

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