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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Feb 18:

activity # timemileskm+m
  Bike8 9:37:15 162.73(3:33) 261.89(2:12) 1581
  Swimming6 5:30:00 8.7(37:56) 14.0(23:34)
  Circuits4 2:00:00
  Orienteering2 1:45:56 9.32(11:22) 15.0(7:04) 380
  Total20 18:53:11 180.75 290.89 1961

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MoTuWeThFrSaSu

Sunday Feb 18 #

12 PM

Orienteering race 27:18 [4] 4.2 km (6:30 / km) +80m 5:56 / km
shoes: Salomon speed cross 3

I decided that as I was non comp because I put controls out in the morning, I'd do the Green as a sort of middle course.
My legs felt dead for the first 3 controls but then it went nicely for the whole course. I was able to attack it well and we had the best parts of the forest.
7 PM

Swimming 1:00:00 [3] 2.4 km (25:00 / km)

8 x 300 in various forms and I got the pacing just right.

Saturday Feb 17 #

8 AM

Bike 32:33 [3] 8.54 mi (3:49 / mi) +95m 3:41 / mi
ahr:144 max:159

A chilly start.
9 AM

Bike long 3:05:02 [3] 49.24 mi (3:45 / mi) +865m 3:34 / mi
ahr:141 max:168

Lovely ride out to Newdigate and up Coldharbour. Glorious day.
1 PM

Bike 30:26 [3] 8.58 mi (3:33 / mi) +113m 3:24 / mi
ahr:145 max:158

Back through Guildford.

Friday Feb 16 #

2 PM

Bike 1:01:23 [3] 17.07 mi (3:36 / mi) +219m 3:27 / mi
ahr:142 max:156

Another stunning day.
5 PM

Circuits 30:00 [1]

Usual.
9 PM

Swimming 55:00 [4] 2.1 km (26:11 / km)

Good session with a 400 and 200 TT. 6.18 and 3.00.
Just could not get the arms turning on the 400 but they woke up in time for the 200.

Thursday Feb 15 #

2 PM

Bike 1:57:51 [3] 33.8 mi (3:29 / mi) +289m 3:24 / mi
ahr:144 max:162

From Ashford to Tenterden via Bethersden and then back through Shadoxhurst.
Really nice to get back to Kent on these roads.
7 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.
8 PM

Circuits 30:00 [1]

Usual

Wednesday Feb 14 #

9 AM

Circuits 30:00 [1]

C&C x 20.
10 AM

Bike 30:00 [2] 8.5 mi (3:32 / mi)

Easy spin on the turbo.
12 PM

Orienteering 1:18:38 [4] 10.8 km (7:17 / km) +300m 6:24 / km
ahr:168 max:179 shoes: Salomon speed cross 3

Really enjoyable course on some lovely opened up areas on Long Valley South.
Wasn't really pushing it today but I got mentally very tired after about halfway and I was making some bloody stupid errors.
A big update of the map is needed but none of it affected the result.
9 PM

Swimming 1:15:00 [4] 3.0 km (25:00 / km)

Tough session with Adam tonight.

Tuesday Feb 13 #

10 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills. Arms felt ok.
11 AM

Circuits 30:00 [1]

Core and rehab.
3 PM

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

Bloody crap weather.

Monday Feb 12 #

6 PM

Swimming 50:00 [4] 2.5 km (20:00 / km)

500 wu
8 x 100 as 50 kick/50fs with fins. The first 4 were on my back concentrating on tortness.
500 pull
6 x 100 off 10 secs
100 wd
8 PM

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

Good hill session at spinning.

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