Attackpoint - performance and training tools for orienteering athletes

Training Log: KingTim

In the last 7 days:

activity	#	time	miles		km		+m
Bike on road	4	2:45:00	37.59	(13.7/h)	60.5	(22.0/h)	350
Orienteering	1	1:00:34	5.59	(10:50)	9.0	(6:44)
Run - Off road	2	58:10	7.77	(7:29)	12.5	(4:39)	95
Run - Road	2	22:30	2.86	(7:52)	4.6	(4:53)
Total	8	5:06:14	53.81	(5:41)	86.6	(3:32)	445

1:50

0:00

Tuesday May 21 #

6 PM

Run - Road warm up/down 12:00 [3] 2.4 km (5:00 / km)
shoes: Inov-8 Road-X 233

Jog down to Coombe Dingle for B&W training

7 PM

Run - Off road intervals (B&W training) 40:00 [4] 7.5 km (5:20 / km)
shoes: Inov-8 Road-X 233

Went along to B&W.

Reverse pyramid around one of the fields.

4:00 then 2:30 recovery
2:00 - 1:30 rec
2:00 in reverse - 1:30 rec
1:00 - 1:00
1:00 in reverse - 1:00
0:45 - 1:00
0:45 in reverse - 1:00
then all the way back up to 4:00 again.

Proper tough session. Took it a bit conservatively for the first half, not really sure who to pace against. Second half I managed to break away from the group I was with and settled into a gap on my own.

Happy to see my splits for the second half were similar to the first, and the final 4:00 was the same as the first.

http://connect.garmin.com/activity/316215100

Run - Road warm up/down 10:30 [3] 2.2 km (4:46 / km)
shoes: Inov-8 Road-X 233

And the jog back home.

Sunday May 19 #

11 AM

Orienteering race (WSX gallopen) 1:00:34 [4] 9.0 km (6:44 / km)
shoes: Inov-8 Oroc 340

Shillingstone Hill, Brown, 6.8km 185m.

Went to this following a kind offer of childcare from the in laws so we could both run at the same time.

Same as ever; fast running crap navigating. Hit some controls nice and clean, lost time at others thrashing around in the brambles and brashings trying to work out where I was.

Clive took 10 mins out of me. I knew he'd have beaten me but I was surprised I'd lost quite so much time.

Saturday May 18 #

8 AM

Bike on road 25:00 [3] 8.0 km (19.2 kph)
shoes: Giant XTC MTB

Ride to AC with Laura for the parkrun.

9 AM

Run - Off road race (parkrun) 18:10 [5] 5.0 km (3:38 / km) +95m 3:19 / km
shoes: Inov-8 Road-X 255

Wasn't expecting much cos I'm still aching all over. Wasn't even expecting to go at all until Laura told me late last night that she'd arranged to meet friends there.

Tucked into 2nd place behind Duncan on the way up figuring that I'd try to keep with him as long as I could. Then he seemed to slow down once on the top so I overtook and didn't see him again. Very surprised to finish ahead of him in 1st place. Fairly happy with my time too.

11 AM

Bike on road 30:00 [3] 8.5 km (17.0 kph)
shoes: Giant XTC MTB

Ride back from AC towing the kiddie trailer

C • Training 5

Friday May 17 #

Note

So this marks the end of my first 5-day working week for 2.5 years. Feeling pretty pooped, I must confess. Thankfully there's good coffee in the office canteen. Now on to my first 2-day weekend for 2.5 years. Thankfully I can lie in... Oh wait, no I can't do that for another 18 years.

7 AM

Bike on road (BTW) 53:00 [3] 22.0 km (24.9 kph) +185m
shoes: Mongoose Maurice Singlespeed

Nice easterly breeze behind me this morning.

5 PM

Bike on road (BFW) 57:00 [3] 22.0 km (23.2 kph) +165m
shoes: Mongoose Maurice Singlespeed

And home a different way. Along Nortons Wood Lane, Portbury, Avonmouth Bridge, Shitehampton. A much nicer route, demonstrated by the many other cyclists I passed.

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