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Attackpoint - performance and training tools for orienteering athletes

Training Log: paul c

In the last 7 days:

activity # timemileskm+m
  Bike6 7:09:24 119.93(3:35) 193.01(2:13) 1292
  Swimming2 1:55:00 2.8(41:08) 4.5(25:33)
  Circuits2 1:00:00
  Orienteering1 27:18 2.61(10:28) 4.2(6:30) 80
  Total11 10:31:42 125.34 201.71 1372
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4:08
0:00
FrSaSuMoTuWeTh

Wednesday Feb 21 #

Note
(injured)

Pulled R quad playing football.

Tuesday Feb 20 #

5 PM

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

1,2,3,3,2,1,1,2,3,3,2 and 1 at FTP off 1 min easy spin. Felt much better than before Xmas.
6 PM

Circuits 30:00 [1]

Usual.

Monday Feb 19 #

6 PM

Bike 1:00:00 [2] 17.5 mi (3:26 / mi)
ahr:125

Ticking over nicely and recovering.

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.

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