Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending May 16, 2011:

	activity	#	time	miles		km		+m
	Bike	4	5:22:45	92.22	(3:30)	148.41	(2:10)
	Orienteering	2	2:07:21	9.88	(12:53)	15.9	(8:01)	530
	Swimming	3	2:04:00	5.18	(23:56)	8.34	(14:52)
	Circuits	2	1:30:00
	running	3	52:00	6.41	(8:07)	10.32	(5:02)
	Transition run	2	42:00	6.43	(6:32)	10.35	(4:04)
	Total	13	12:38:06	120.12		193.32		530
averages - sleep:7

3:26

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Monday May 16, 2011 #

6 AM

Circuits 1:00:00 [2]
slept:7.0

Weights x 12.
75, 35, 50, 135, 115.
Calves x 60, drops 3 x 15.
Got the swiss ball out and 3 x 10 double.

C • just half an hour in it! 4

5 PM

Bike 1:56:35 [2] 33.2 mi (3:31 / mi)
ahr:136 max:154

Super easy recovery ride. Legs ok but prob because I wasn't pushing at all.
Fleet, Bentley, Frensham, The Sands, Tongham, Ash Green and home.

7 PM

Transition run 30:00 [2] 4.43 mi (6:46 / mi)
ahr:157 max:166 shoes: Asics 2150

This was easy as well. Legs in a good place.
Along the canal.

Sunday May 15, 2011 #

10 AM

running 5:00 [1] 1.0 km (5:00 / km)
slept:8.0 shoes: Adidas swoops 2

C • Jayne is going to take your... 4

Orienteering race 38:44 [5] 5.5 km (7:03 / km) +170m 6:06 / km
shoes: Adidas swoops 2

British Relays 1st leg Premier.
Loved this. Didn't get off to the best start but got in a group behind KingTim. He took us around for the first 7 controls then went off for a potter I think? Got into the map and dropped the other guys on my gaffle after the map change and then caught some more up for the final loop.
Finish well and the ground was much nicer underfoot. Lots of little errors early on but this improved as the course progressed.
We were 10th overall which was what I thought we could achieve.

C • I was just pace-setting for... 4

1 PM

Bike 1:35:10 [3] 23.92 mi (3:59 / mi)

So it was supposed to be 5 hours today if all went well but within 100m my legs were shot.
Strarted from Stockbridge and got halfway up Pea Royd Lane(80m) and realised I had forgotten my water bottles. After going back to get them I went back up the lane and onto the top. Into a wind for about half an hour and my legs told me to F@ck off. Turned around with my tail between my legs but the wind on my back.
Week 5 tomorrow and there's still plenty of time to train hard.

Saturday May 14, 2011 #

Event: British Orienteering Championships

11 AM

running 5:00 [1] 1.0 km (5:00 / km)
slept:7.0 shoes: Adidas swoops 2

Orienteering race 1:28:37 [4] 10.4 km (8:31 / km) +360m 7:16 / km
shoes: Adidas swoops 2

British M35L.
What a crap run.
Started making small errors on all controls and stuffed up #7 by 3mins. Couldn't get running with the underfoot conditions as I'm a southern softy!!! Got the middle part going ok then too many mistakes on the final part. I hate 1:15000.

Course 6 - Splits