Training Log Archive: paul cIn the 7 days ending Apr 21, 2019:
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Sunday Apr 21, 2019 #
1 PM
Orienteering race 1:09:52 [5] 10.8 km (6:28 / km) +280m 5:44 / km
ahr:172 max:190 shoes: X talon 212
Had a blister underneath my heal so taped up and tried to stick to being clean as I knew I would struggle with the energy levels through terrain.
I could feel the blister go on the way down to #6 so took the downhills easy from there.
Very clean navigationally until a slight blip going into the circle at #13.
I got shouted at by the land owner as I tried to cross the fence that was marked as in bounds near #14, so I did the right thing and went all the way to the gate.
#20 and 21 I dropped about 10 seconds each but ok from there.
Very happy to be in the mix for this race as I normally struggle on the long courses at championships or multiday events.
I could feel the blister go on the way down to #6 so took the downhills easy from there.
Very clean navigationally until a slight blip going into the circle at #13.
I got shouted at by the land owner as I tried to cross the fence that was marked as in bounds near #14, so I did the right thing and went all the way to the gate.
#20 and 21 I dropped about 10 seconds each but ok from there.
Very happy to be in the mix for this race as I normally struggle on the long courses at championships or multiday events.
Saturday Apr 20, 2019 #
1 PM
Orienteering 36:49 [5] 5.3 mi (6:57 / mi) +200m 6:13 / mi
ahr:178 max:187 shoes: Salomon Speed Cross 4
Pretty clean race with only losing 15 seconds at #5 when I started to go towards #10 and then the RC to #11. My legs were dead so I took the longer path route to save climb but it lost me time instead.
Friday Apr 19, 2019 #
Event: JK 2019
2 PM
Orienteering 15:47 [4] 3.4 km (4:39 / km) +30m 4:27 / km
shoes: Asics
My head wasn't really in this and I made a pigs ear of the route to #5.
Thursday Apr 18, 2019 #
Note
(rest day)
Wednesday Apr 17, 2019 #
8 AM
Swimming 45:00 [3] 2.0 km (22:30 / km)
T26 session working on alignment.
Tuesday Apr 16, 2019 #
11 AM
Bike warm up/down 31:52 [3] 10.83 mi (2:57 / mi) +100m 2:52 / mi
ahr:147 max:162 shoes: Planet X
Warm up on the TT course in Bentley.
12 PM
Bike 25:08 [5] 10.0 mi (2:31 / mi) +83m 2:27 / mi
ahr:170 max:176 shoes: Planet X
I put the disc wheel on for this and wore my aero helmet. Light north westerly wind in cool conditions.
I started off harder than usual but tried to keep to 230 as best I could. Got to halfway in 12.55 ready to work hard on the 2nd half and just about timed my effort perfectly as I only just had enough in the end.
Very happy with this as I thought I would be in the 26 minute range. Only 38 seconds off my best and this is much earlier in the season than I normally would do this.
Average power 229 and normalised was 233.
I started off harder than usual but tried to keep to 230 as best I could. Got to halfway in 12.55 ready to work hard on the 2nd half and just about timed my effort perfectly as I only just had enough in the end.
Very happy with this as I thought I would be in the 26 minute range. Only 38 seconds off my best and this is much earlier in the season than I normally would do this.
Average power 229 and normalised was 233.
Bike warm up/down 7:15 [1] 1.71 mi (4:14 / mi) +46m 3:55 / mi
ahr:129 max:148 shoes: Planet X
Very easy.
Monday Apr 15, 2019 #
1 PM
Bike 59:16 [3] 19.64 mi (3:01 / mi) +187m 2:56 / mi
ahr:143 max:154 shoes: Planet X
Around the Ripley loop on the TT bike.