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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Feb 11:

activity # timemileskm+m
  Bike6 7:17:49 123.61(3:33) 198.93(2:12) 1062
  Swimming3 3:15:00 5.13(38:02) 8.25(23:38)
  Orienteering1 1:24:18 6.71(12:34) 10.8(7:48) 325
  Circuits2 1:00:00
  running2 38:09 5.26(7:15) 8.47(4:30) 68
  Total13 13:35:16 140.71 226.45 1455

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MoTuWeThFrSaSu

Sunday Feb 11 #

11 AM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3

Orienteering race 1:24:18 [4] 10.8 km (7:48 / km) +325m 6:47 / km
shoes: Salomon speed cross 3

Not the best of runs and I found it hard to understand when gorse was marked as solid green or rough open with scattered trees. There was just no consistency.
I stuffed up #8 and got distracted by other runners thinking the same thing but at #18 I let my concentration slip.
A tough run and my R Achilles now hurts.
7 PM

Swimming 1:00:00 [3] 2.2 km (27:16 / km)

I didn't push hard on the main set.

Saturday Feb 10 #

8 AM

Bike 32:40 [2] 8.5 mi (3:51 / mi) +100m 3:42 / mi
ahr:146 max:157

9 AM

Bike long 3:04:54 [3] 50.07 mi (3:42 / mi) +765m 3:32 / mi
ahr:146 max:172

12 PM

Bike 40:15 [3] 10.04 mi (4:01 / mi) +197m 3:47 / mi
ahr:151 max:171

Friday Feb 9 #

9 PM

Swimming 1:00:00 [4] 2.5 km (24:00 / km)

1500 main set and some vertical kicking.

Thursday Feb 8 #

5 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

Ticking over.

Wednesday Feb 7 #

5 PM

running 33:09 [3] 4.64 mi (7:09 / mi) +68m 6:50 / mi
shoes: Asics

A little bit more than last week.
9 PM

Swimming 1:15:00 [4] 3.55 km (21:08 / km)

Good pyramid set tonight with the 400’s being with paddles so my arms have almost fallen off.

Tuesday Feb 6 #

5 PM

Circuits 30:00 [1]

Usual
6 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
ahr:130

Legs turning over nicely with decent power.

Monday Feb 5 #

5 PM

Circuits 30:00 [1]

Usual.
8 PM

Bike 1:00:00 [4] 19.0 mi (3:09 / mi)

Another good club spin.

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