Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Arnold

In the 29 days ending Feb 29, 2020:

activity	#	time	miles		km		+m
Cycling	17	9:04:41	125.84	(4:20)	202.52	(2:41)	712
Running	6	3:53:07	30.14	(7:44)	48.5	(4:48)	521
Orienteering	2	2:45:28	12.96	(12:46)	20.85	(7:56)	692
Strength	2	40:00
Total	27	16:23:16	168.93		271.87		1926

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Thursday Feb 27, 2020 #

9 AM

Running 42:06 [3] 8.43 km (5:00 / km) +98m 4:43 / km
ahr:128 max:138

After another night of heavy rain, it was a slip-sliding plod through Richmond Park.

On the plus side, I got round injury-free and in one go for a change.

On the minus side, running doesn’t feel like fun at the moment, it’s just too much hard work. It would be nice for that to change sometime soon.

Tuesday Feb 25, 2020 #

7 AM

Cycling 28:29 [3] 11.89 km (2:24 / km) +33m 2:22 / km
ahr:112 max:139

No juice at the start so not entirely sure how this ended up so fast.

4 PM

Cycling 51:44 [3] 17.24 km (3:00 / km) +56m 2:57 / km
ahr:142 max:169

From work to Claudia’s school. Absolutely zero juice in the tank.

7 PM

Cycling 23:22 [3] 8.2 km (2:51 / km)
ahr:123 max:144

And back home after, which was mildly more enjoyable.

Sunday Feb 23, 2020 #

4 PM

Running 25:58 [3] 5.58 km (4:39 / km) +44m 4:29 / km
ahr:120 max:130

So I no longer have a car and have had fun sourcing one from different places as needed - mostly Zipcar but this time Turo, which is a peer to peer car lending site.

Unfortunately my lovely lender Tom lived in New Malden, so I figured I might as well run back from there after drop off. Felt reasonably ok.

Saturday Feb 22, 2020 #

Event: British Night Orienteering Championships / TVOC Chiltern Challenge (UKOL)

7 PM

Orienteering 1:15:08 [3] 11.1 km (6:46 / km) +415m 5:42 / km
ahr:139 max:166

British Nights, Hambleden, M40, billed as 9.9/345 but I did over 400m of climb.

A lovely runnable area interspersed with fields, so the navigation was easy enough and I spiked 16/18 controls. One the other two I lost about 1.5m each, one by just running past the control and the other on route choice.

Overall pleased to be competitive but bummed to come 4th by 40 seconds, and only 2’ and 5’ behind the other two - something to build on.

Friday Feb 21, 2020 #

9 AM

Running 28:50 [3] 5.94 km (4:51 / km) +69m 4:35 / km
ahr:135 max:147

Easy run to turn over the legs before tomorrow's night champs. Did I already mention the wind?

Wednesday Feb 19, 2020 #

8 AM

Cycling 29:22 [3] 11.73 km (2:30 / km) +41m 2:28 / km
ahr:121 max:156

CBA this morning but it wasn’t too bad.

6 PM

Cycling 34:55 [3] 11.69 km (2:59 / km) +47m 2:56 / km
ahr:137 max:160

It all started off pleasantly enough, but the wind started 10 minutes in and then the rain soon after. Luckily, the swarms of locusts did not materialise.

Tuesday Feb 18, 2020 #

8 AM

Cycling 27:26 [3] 11.77 km (2:20 / km) +40m 2:17 / km
ahr:120 max:153

Whoa. Woke up feeling really tired again, but the cycling felt very smooth and ended up being very fast.

As a bonus, it was a beautiful morning in Richmond Park and we beat Chelsea 2-0 last night, so what’s not to like!

6 PM

Cycling 35:56 [3] 11.58 km (3:06 / km) +47m 3:02 / km
ahr:146 max:163

Not only wind! but also rain! for the first time. Somehow more fun despite the worse weather.

Made the exposed bit of Richmond Park feel a bit like standing on top of Helvellyn* at times.

* I’ve never been to the top of Helvellyn, but I’d like to think I can imagine what it would feel like. One day I’d actually like to go.

Sunday Feb 16, 2020 #

Event: MV SE League Event

4 PM

Running 56:28 [3] 11.85 km (4:46 / km) +113m 4:33 / km
ahr:138 max:176

1st Richmond Park Puddle Slalom champs

Was all a bit crazy after the second storm in as many weeks, which also cancelled this morning’s orienteering.

Body a disaster today, basically wanting to lie down and fall asleep the entire run. Hopefully just due to being slightly more stressed than usual, and not taking the required afternoon snooze.

Saturday Feb 15, 2020 #

Strength 20:00 [3]

Friday Feb 14, 2020 #

7 AM

Cycling 30:15 [3] 11.9 km (2:33 / km) +32m 2:31 / km
ahr:124 max:165

I was secretly hoping for a new record but it didn’t quite work out. Am seriously starting to enjoy the traffic dodging strategies though.

6 PM

Cycling 34:06 [3] 11.66 km (2:55 / km) +46m 2:52 / km
ahr:132 max:159

It’s not witty but sometimes I really, really hate the f**king wind!

Wednesday Feb 12, 2020 #

7 AM

Cycling 30:51 [3] 11.87 km (2:36 / km) +58m 2:32 / km
ahr:121 max:150

It is getting increasingly difficult to think about anything remotely witty to say about my cycle commute.

C • Witty 3

6 PM

Cycling 30:21 [3] 11.66 km (2:36 / km) +78m 2:31 / km
ahr:126 max:139

I was running late for dinner.

Tuesday Feb 11, 2020 #

7 AM

Cycling 31:50 [3] 12.47 km (2:33 / km) +32m 2:31 / km
ahr:125 max:151

Extra loop back home to pick up work badge. Don't you hate it when you forget the work badge?!

6 PM

Cycling 34:50 [3] 11.66 km (2:59 / km) +47m 2:56 / km
ahr:120 max:151

Man vs. wind
I think we'll call it a draw.

Saturday Feb 8, 2020 #

4 PM

Running 39:52 [3] 8.33 km (4:47 / km) +99m 4:31 / km
ahr:140 max:152

Wasn't going to run today, but there's a big storm warning for tomorrow.
After a reasonable night's sleep and then an early afternoon snooze, felt better than yesterday even though the time was the same.

Is the afternoon snooze the way to better fitness for the over-40s?

Friday Feb 7, 2020 #

9 AM

Running 39:53 [3] 8.36 km (4:46 / km) +99m 4:30 / km
ahr:130 max:151

Bloody tired so needed every last ounce of motivation to get out and through this.

Wednesday Feb 5, 2020 #

7 AM

Cycling 30:51 [3] 11.89 km (2:36 / km) +32m 2:34 / km
ahr:139 max:160

Some serious fog in Richmond Park made it pretty moody.
Sweating more profusely than usual for reasons unknown.

6 PM

Cycling 30:13 [3] 11.72 km (2:35 / km) +46m 2:32 / km
ahr:118 max:136

All good. Starting to enjoy this.

Tuesday Feb 4, 2020 #

6 PM

Cycling 30:27 [3] 11.67 km (2:37 / km) +46m 2:34 / km
ahr:121 max:147

Fitness JAM. Wind JAM. Traffic good. What’s not to like.

Monday Feb 3, 2020 #

7 AM

Cycling 29:43 [3] 11.9 km (2:30 / km) +32m 2:28 / km
ahr:119 max:161

Woke up supertired so the first 5 minutes were tough.
But then got into a decent rhythm and the traffic was very kind (only had to stop twice) so ended up an ok time.

Sunday Feb 2, 2020 #

Strength 20:00 [3]

The 10 press ups are getting slightly easier now, as is the 1-minute plank.
Tobi had nicked my phone so I couldn't put on to the usual Natalie Imbruglia, but I managed to listen to it in my head reasonably well instead.

Saturday Feb 1, 2020 #

10 AM

Orienteering race 35:13 [5] 3.0 km (11:44 / km) +200m 8:48 / km

Stockholm Indoor Cup, Day 1.

Mentally not really ready for this today so took me some time to get into the map, and way too long to figure out the “really hard leg” (8 minutes when really it should have been 4-5.) The rest was better, but I doubt I’ll be 14th again like last year.

Still an amazing race though. This year’s extras included controls in a sauna and on a piano, both the attic (bizarrely full of pot plants) and the basement service corridor (full of pipes), external fire escape stairs, some cross country skiing projected at full volume onto a wall, and the Benny Hill music as you ran down a narrow corridor.

Edit: 33rd place of about 220. About what I deserved this time around.

C • Sweet! 3

Orienteering 55:07 [3] 6.76 km (8:09 / km) +77m 7:43 / km
ahr:150 max:173

Bless the good people of Sweden, who provide a Långpass (forest training O) in addition to the Indoor-O.

It’s all pretty relaxed, with no timing and only tapes in the forest. In contrast to the previous two years, this time the forest was really nice and runnable so it was pure joy especially when the sun came out.

Ran with Anthony and we took turns leading. The nav was a bit shaky but got better eventually. Either way, brilliant fun.

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