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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Jun 5, 2017:

activity # timemileskm+m
  Bike8 7:12:50 119.48(3:37) 192.28(2:15) 2184
  Swimming5 4:20:00 7.33(35:28) 11.8(22:02)
  Orienteering3 2:25:38 14.44(10:05) 23.24(6:16) 240
  Circuits2 1:30:00
  running1 27:25 2.97(9:14) 4.78(5:44)
  Total19 15:55:53 144.22 232.1 2424

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TuWeThFrSaSuMo

Monday Jun 5, 2017 #

5 PM

Swimming 50:00 [3] 3.0 km (16:40 / km)

4 laps of Shepperton in the new suit. Forgot Garmin so the time is a guess.
Only a little tight under my left arm but generally feels good.

Sunday Jun 4, 2017 #

Event: SAX District Event
 
11 AM

Orienteering race 42:09 [4] 8.1 km (5:12 / km) +45m 5:04 / km
shoes: Asics

Great area and not a bad run.

Saturday Jun 3, 2017 #

9 AM

Bike 2:24:45 [3] 36.01 mi (4:01 / mi) +843m 3:45 / mi
ahr:134 max:158

Kept in the hills.

Friday Jun 2, 2017 #

9 AM

Bike warm up/down 32:42 [2] 9.21 mi (3:33 / mi) +151m 3:23 / mi
ahr:132 max:151

Along the A246 to Boxhill.
10 AM

Bike hills 1:01:01 [4] 15.34 mi (3:59 / mi) +589m 3:33 / mi
ahr:156 max:170

5 reps and paced them well. Only 12.40 on the first turnaround so certainly picked the pace up. Lovely morning for it.
11 AM

Bike warm up/down 33:44 [2] 9.2 mi (3:40 / mi) +145m 3:30 / mi
ahr:134 max:149

Legs understandably tired.
9 PM

Swimming 1:00:00 [3] 2.3 km (26:05 / km)

Thursday Jun 1, 2017 #

8 AM

Orienteering 1:00:00 [2] 5.43 mi (11:03 / mi) +100m 10:27 / mi
shoes: X talon 212

Putting out, coaching and collecting on Esher.
6 PM

Circuits 45:00 [2]

Usual
7 PM

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

Drills
Finally ran out of energy.

Wednesday May 31, 2017 #

9 AM

Bike 45:42 [3] 13.54 mi (3:23 / mi) +183m 3:14 / mi
ahr:139 max:157 shoes: Planet X

To the bank to empty the pound jar.
C • Sorry we don't take old pounds coins 4
2 PM

Orienteering 43:29 [3] 6.4 km (6:48 / km) +95m 6:19 / km
ahr:163 max:172 shoes: X talon 212

Army event on Long Valley North.
Took it steady as legs were very tired. Enjoyed the last part very much.
3 PM

running 27:25 [1] 2.97 mi (9:14 / mi)
ahr:143 max:160 shoes: X talon 212

Control collecting.
9 PM

Swimming intervals 1:00:00 [4] 2.5 km (24:00 / km)

400 warm up
4 x 100 pull
2 rounds of
8 x 100 off 15 as 2 steady, 4 descending and 2 fast.
100 wd
Really good session after a big plate of pasta.

Tuesday May 30, 2017 #

12 PM

Bike 42:10 [3] 12.54 mi (3:22 / mi) +91m 3:17 / mi
ahr:135 max:149 shoes: Planet X

Over to Pirbright.
1 PM

Bike tempo 29:35 [4] 10.39 mi (2:51 / mi) +71m 2:47 / mi
ahr:154 max:163 shoes: Planet X

2 reps from the sign by the round about to the Normandy turning and back again off 5 minutes easy spinning
A really good session of 15.13 and 14.22 so really nailed the 2nd rep. Garmin was playing around and I'm sure this is a further distance as the speedo was all over the place and I didn't have the cadence tab on.
2 PM

Bike 4:45 [1] 1.22 mi (3:54 / mi) +7m 3:50 / mi
shoes: Planet X

Between reps.

Bike warm up/down 38:26 [3] 12.03 mi (3:12 / mi) +104m 3:07 / mi
ahr:135 max:148 shoes: Planet X

Struggling home but helped by a tail wind.
6 PM

Circuits 45:00 [2]

Weights x 10 and core x 20.
7 PM

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

Drills.

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