Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending May 19:

activity # timemileskm+m
  Bike6 8:45:19 142.52(3:41) 229.36(2:17) 1516
  Swimming2 1:03:38 2.55(24:59) 4.1(15:31)
  running2 43:22 5.35(8:06) 8.61(5:02) 42
  Transition run1 20:14 2.47(8:12) 3.97(5:05) 14
  Total10 10:52:33 152.88(4:16) 246.04(2:39) 1572

«»
5:04
0:00
» now
MoTuWeThFrSaSu

Sunday May 19 #

6 AM

Bike 5:04:15 [3] 70.21 mi (4:20 / mi) +440m 4:15 / mi
ahr:153 max:171 shoes: Planet X

Swim 29.20
I got into the water quite early and this was a hectic swim. I felt really tired in the 2nd half so let the group in front of me go and drafting was hard as the water was very murky.
Bike 2.32.22
Legs were empty for the first three miles and then they woke up. Power was good throughout and I felt I rode the course well. It was nice having a tailwind for the last 20 miles and I only missed out on 1 gel when I dropped it. I got through 3 gels and 1.5 bottles of Maurten.
Run 1.52.43
I started off ok feeling very easy but then my calf got worse quite quickly. I did feel it for the first time in T2 as it was very long and I was in cycling shoes due to the amount of mud. By 3 miles I was having to stretch off a few times and dialed the pace right back. Fortunately it never got any worse so was able to have an easy run. I did pick up the pace in the last few miles as I knew I would certainly finish.
Really happy with the race and how I executed the first 2 parts, I just need time on my feet running now.

Saturday May 18 #

7 AM

running 20:37 [2] 2.47 mi (8:21 / mi) +15m 8:11 / mi
ahr:142 max:150 shoes: Gel-Cumulus

Legs ok.

Friday May 17 #

5 PM

Bike 31:38 [3] 11.04 mi (2:52 / mi) +94m 2:47 / mi
ahr:147 max:159 shoes: Planet X

Around the Ripley route to check the bike out.

Swimming 19:31 [3] 1.4 km (13:56 / km)

Just a short session in the wetsuit and all good.

Thursday May 16 #

6 PM

Bike warm up/down 28:48 [1] 8.02 mi (3:35 / mi) +79m 3:29 / mi
ahr:126 max:152 shoes: Canyon Endurace CF SL

Bike race 35:45 [5] 13.21 mi (2:42 / mi) +282m 2:32 / mi
ahr:169 max:180 shoes: Canyon Endurace CF SL

I certainly didn't want to go this hard before Sunday but it went really well as a team.
7 PM

Bike warm up/down 6:00 [1] 1.48 mi (4:03 / mi) +10m 3:58 / mi
ahr:138 max:167 shoes: Canyon Endurace CF SL

Wednesday May 15 #

5 PM

running 22:45 [2] 2.88 mi (7:54 / mi) +27m 7:41 / mi
ahr:150 max:160 shoes: Gel-Cumulus

Keeping it easy.
9 PM

Swimming 44:07 [3] 2.7 km (16:20 / km)

Tuesday May 14 #

5 PM

Bike 1:29:26 [4] 29.2 mi (3:04 / mi) +546m 2:54 / mi
ahr:134 max:148 shoes: Planet X

3 x 20 min at 200watts prep for Sunday, position is ok.

Monday May 13 #

5 PM

Bike 19:14 [1] 6.41 mi (3:00 / mi) +16m 2:59 / mi
ahr:121 max:131 shoes: Planet X

Bike 10:13 [1] 2.95 mi (3:28 / mi) +49m 3:18 / mi
ahr:128 max:136 shoes: Planet X

6 PM

Transition run 20:14 [2] 2.47 mi (8:12 / mi) +14m 8:03 / mi
ahr:144 max:155 shoes: Gel-Cumulus

Legs ok

« Earlier | Later »