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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Feb 20, 2017:

activity # timemileskm+m
  Bike4 6:32:48 97.93(4:01) 157.6(2:30) 2080
  Swimming7 6:00:00 9.91(36:19) 15.95(22:34)
  Circuits5 3:00:00
  Orienteering3 2:50:40 17.15(9:57) 27.6(6:11) 645
  running2 17:00 1.86(9:07) 3.0(5:40)
  Total18 18:40:28 126.85 204.15 2725

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Monday Feb 20, 2017 #

1 PM

Bike 1:33:35 [3] 25.88 mi (3:37 / mi) +303m 3:29 / mi
ahr:142 max:158

Running errands to Brookwood and Leatherhead.
7 PM

Circuits 45:00 [2]

Weights x 12 and core x 25.
8 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

More of a struggle. Mixed session.

Sunday Feb 19, 2017 #

Event: HH SE League event
 

Note

Really good training week and I'll be able to carry it on for one more day before work gets in the bloody way. I was tired towards the end of the week but my body held out nicely.
11 AM

running 12:00 [1] 2.0 km (6:00 / km)
shoes: X talon 212

Before and after.

Orienteering race 1:09:08 [4] 11.2 km (6:10 / km) +285m 5:29 / km
shoes: X talon 212

After this last weeks training my legs were complaining on warm up so I set off with the intention of a steady run. I was hitting everything cleanly as a result of going a little slower and picked up Yorden at #10.
Unfortunately the one control number I didn't check was #14. It was a very small gully and I went to a large depression 30 meters further. As a result #15 popped up quite soon but I hadn't noticed just like Yorden.
Dropped 30 seconds on #20 as I bounced back off the stream and lost a bit of time going to the last control when I didn't see the track.
I really enjoyed this course and everything popped up as it should with the map. Looks like I would have still been competitive so I can take that as a positive.
7 PM

Swimming 1:00:00 [4] 2.55 km (23:32 / km)

I thought I would feel very tired but energy levels got much better after the warm up. Good session with 3 x 400 thrown in.

Saturday Feb 18, 2017 #

10 AM

Bike 1:51:15 [3] 26.41 mi (4:13 / mi) +668m 3:54 / mi
ahr:143 max:163

Unsurprisingly tired this morning but got it done.
Over to Leith.
5 PM

Circuits 30:00 [1]

Core x 25.
6 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.

Friday Feb 17, 2017 #

10 AM

Orienteering 50:00 [3] 6.9 km (7:15 / km) +220m 6:15 / km
shoes: X talon 212

Southern nights course on Holmbury. A bit harder than I wanted to but good to strengthen the legs.
4 PM

Circuits 45:00 [2]

Weights x 12 and core x 25.
9 PM

Swimming 1:00:00 [4] 2.4 km (25:00 / km)

Tri club session.
500 wu
4 sets of 8 x 25 of kick, zip, tomb stone and fist. I died on this as I didn't bring my fins and I was the only one.....
3 sets of 6 x 50 of buoy, buoy & paddles then paddle.
200 wd.

Thursday Feb 16, 2017 #

1 PM

Bike 1:49:36 [3] 24.76 mi (4:26 / mi) +746m 4:03 / mi
ahr:151 max:175

Standard route and my legs were certainly not ready for this.
6 PM

Circuits 30:00 [1]

Core x 25 and rehab.

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.

Wednesday Feb 15, 2017 #

7 AM

Swimming 1:00:00 [3] 3.0 km (20:00 / km)

2 sets of 5,4,3,2,and 1.
12 PM

running 5:00 [1] 1.0 km (5:00 / km)
shoes: X talon 212

Orienteering 51:32 [3] 9.5 km (5:25 / km) +140m 5:03 / km
shoes: X talon 212

Blackwood is such a fast and visible area that you can generally sort out the mistakes before they happen. Only a few wobbles on #12 and 17 so happy with the run.
C • 51 minutes!! 5

Tuesday Feb 14, 2017 #

7 AM

Circuits 30:00 [1]

Core and rehab x 25.
8 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.
11 AM

Bike 1:18:22 [3] 20.88 mi (3:45 / mi) +363m 3:34 / mi
ahr:152 max:167

After a false start it was good to get out on the road.

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