Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hilarity

In the 7 days ending Dec 1, 2013:

activity	#	time	miles		km		+m
bike ride	5	4:52:16	25.87		41.63
weights	2	2:00:00
paddle	2	1:47:30	9.41	(11:25)	15.15	(7:06)
learning to run	4	1:02:11	4.13		6.65
walk	2	45:00	2.8	(16:06)	4.5	(10:00)
Total	7	10:26:57	42.21		67.93

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Sunday Dec 1, 2013 #

bike ride (Camel Farm) 2:02:16 [3] 26.13 km (4:41 / km)
ahr:114 max:137 shoes: Anthem X 29er

I was assigned two hours nonstop, 50% single track and 50% fire road. I did my usual loop, minus Metasoma and H2D but with extra bits of fire trail when I came across some that didn't look horrible (i.e. straight up, or down requiring back up).

I had to stop twice on one bit of fire trail due to out of breath, then once on Gunjin and also at the top as I didn't want to start Goldilocks that out of breath. And the heart got up to 137 max. Yep, this is the issue I face . . . it will be interesting to see what Andrew has to say about it.

I quite like riding by myself though and two hours wasn't out of my comfort zone.

learning to run (easier than last time) 10:05 [3] 1.58 km (6:23 / km)
ahr:130 max:144

Less awful than yesterday's 10 minute effort but definitely not easy. I aspire to having an 'easy' running pace!

bike ride 10:00 [3] 3.0 km (3:20 / km)
shoes: Rocket

Saturday Nov 30, 2013 #

learning to run (easy- apparently) 10:06 [3] 1.57 km (6:26 / km)
ahr:121 max:129

A good demonstration of why I get frustrated - I felt uncomfortable about 50m in, yet my heart does nothing to compensate.

On a good note, my new HR strap seems to work - no spikes to 240+ !!

C • Need to go further? 3

C • HR Strap 4

paddle (horrid windy river) 1:02:30 [3] 8.86 km (7:03 / km)
shoes: Swordfish

I waited and waited all day for the wind to calm down, as promised by seabreeze. Well, it didn't, so I decided I better get out there before it got dark.

12-16kt WSW which was wild to paddle into. Kind of fun to paddle with it behind me, although the waves were a bit too close together to catch. Very happy to get off the water!

Friday Nov 29, 2013 #

learning to run (treadmill) 20:00 [3] 3.5 km (5:43 / km)

5:00 at 10km/h, 5:00 at 11km/h, repeat.

I really didn't think I'd be able to get through this, even though I'd read that treadmill running is easier than 'real' running. I was not enjoying the last 4:30 at 11km/h but I managed to get through it with HR 150 according to the machine at the end.

walk 15:00 [3] 1.5 km (10:00 / km)

weights 30:00 [3]

Gym program #2, definitely needs bigger weights. I added two sets of woodchoppers on to this as I didn't feel like I had done enough work.

Thursday Nov 28, 2013 #

paddle (yucky windy river) 45:00 [3] 6.29 km (7:09 / km)
shoes: Swordfish

I decided to get up at the crack of the middle of the night (ok, 5:15am) and do my paddle session early as seabreeze promised red arrows in the morning! However that clearly changed overnight because when I hit the water it was already 11kt E and that only picked up to about 15kt.

Session was 15 minutes steady (into the wind, so I had to work a bit harder than steady or I wouldn't have moved at all) then 3:00 hard, 2:00 steady x 6.

Really enjoyed the downwind efforts. I'm starting to feel a bit worked over but I guess that's to be expected in week one.

bike ride 20:00 [3] 5.0 km (4:00 / km)
shoes: Rocket

Wednesday Nov 27, 2013 #

learning to run 22:00 [3]

As prescribed - 10:00 easy and I was actually able to find a pace that felt I could keep going for ages - 6:50 for the first km and 6:17 for the second ~1/2km.

Then intervals, 1:00 hard, 1:00 easy x5. I previously had the Garmin set for 10x intervals and could only manage to change it to 50x, couldn't lose that zero. Eventually I gave up and just ran, but I counted badly and did 6x intervals. For the easy bits I walked, as I don't think I could have found an easy running pace that would have allowed me to run the hard bits at a pace considered hard.

bike ride (spin class) 50:00 [3]

And then I took my screaming legs to spin class where I had to bail on a couple climbs cos it just hurt too much. And almost had to be carried down the stairs after class.

Yee-owch my poor little stick legs. Tomorrow is just paddling, yippee.

bike ride 10:00 [3] 2.5 km (4:00 / km)
shoes: Rocket

Tuesday Nov 26, 2013 #

weights (Elitesportz) 1:30:00 [3]

OMFG what a session. This guy knows his stuff, and has designed two programs for me - and put me through both of them today. I thought I was reasonably strong but he kept having to get smaller weights for me.

Then he did my weight and skinfolds. I was pretty chuffed with 58.8kg and had no idea what 106.2mm from eight skinfold sites meant. Apparently, I'm fat. Female endurance athletes should have skinfolds around 50-70mm so I have 2-3kg of fat to lose. But he 'wouldn't want to see me much below 56kg'. ????

I am a bit afraid of him.

bike ride 10:00 [3] 2.5 km (4:00 / km)
shoes: Rocket

Monday Nov 25, 2013 #

bike ride 10:00 [3] 2.5 km (4:00 / km)
shoes: Rocket

walk 15:00 [3] 1.5 km (10:00 / km)

bike ride (spin class) 1:00:00 [3]

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