Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fraser P

In the 31 days ending Jul 31, 2016:

activity	#	time	miles		km		+m
Road Biking	17	42:10:00	778.82		1253.39		11788
Unspecified	18	20:05:00
Running	16	11:03:13	54.69		88.01
Mt Biking	1	2:25:00	24.85	(5:50)	40.0	(3:38)	382
Orienteering	1	45:00
Swimming	2	40:00
Total	50	77:08:13	858.36		1381.4		12170

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Sunday Jul 31, 2016 #

2 PM

Road Biking 1:50:00 [3] 60.0 km (1:50 / km) +627m 1:45 / km
ahr:114 max:136

Aberfoyle - Dukes - Callander - Thornhill - Gargunnock - Home.
Wet roads and with tyre pressure @ 120PSI was taking it easy in the rain going down dukes

6 PM

Running 40:00 [3] 8.4 km (4:46 / km)
ahr:121 max:128

Peak - around Riverside and Stirling and back. Legs not feeling to fresh !!

7 PM

Unspecified 20:00 [3]

Peak Gym

Saturday Jul 30, 2016 #

9 AM

Road Biking 4:20:00 [3] 140.0 km (1:51 / km) +1545m 1:46 / km
ahr:121 max:151

A magical mystery tour of West Stirlingshire narrowest and bumpiest (worst) roads.

Friday Jul 29, 2016 #

6 AM

Unspecified 2:00:00 [3]

Peak Body Pump + CX class + Gym

Thursday Jul 28, 2016 #

7 AM

Unspecified 1:00:00 [3]

Peak CX Class & Gym

Orienteering 45:00 [3]
ahr:99 max:130

South Achray run around JWOC courses with Rog + jase, followed by bracken bashing

Wednesday Jul 27, 2016 #

6 PM

Running 40:00 [3]
ahr:116 max:132

Around Hermitage & St Uni

Road Biking 1:25:00 [3] 43.0 km (1:59 / km) +340m 1:54 / km

Pre breakfast ride to Doune and back, the scenic way

Tuesday Jul 26, 2016 #

7 AM

Unspecified 1:00:00 [3]

Peak CX + Gym

6 PM

Running 50:00 [3] 11.0 km (4:33 / km)
ahr:128 max:150

Around St Uni.

Monday Jul 25, 2016 #

12 PM

Road Biking 45:00 [3]

Peak Spin Class

Sunday Jul 24, 2016 #

6 PM

Running 1:05:00 [3]
ahr:118 max:128

Peak - BofA - Home

Saturday Jul 23, 2016 #

9 AM

Road Biking 4:15:00 [3] 138.0 km (1:51 / km) +1380m 1:46 / km
ahr:120 max:148

Tour of Perthshire, up to Glen almond and back

Friday Jul 22, 2016 #

6 AM

Unspecified 2:00:00 [3]

Peak body pump, cx classes & gym

4 PM

Road Biking 2:30:00 [3] 51.0 km (2:56 / km) +662m 2:46 / km
ahr:81 max:138

Work group ride around Loch Katrine (site visit )

Thursday Jul 21, 2016 #

7 AM

Unspecified 1:00:00 [3]

Peak cx class & gym

6 PM

Running 50:00 [3]
ahr:119 max:131

Legs felt like lead weights.
Around Stirling university

Wednesday Jul 20, 2016 #

6 PM

Road Biking 2:10:00 [3] 70.0 km (1:51 / km) +616m 1:47 / km
ahr:113 max:134

Home - Glen eagles - Braco - home

Tuesday Jul 19, 2016 #

7 AM

Unspecified 1:00:00 [3]

Peak cx class & gym

6 PM

Running 1:05:00 [3]
ahr:121 max:138

Around Stirling university & reservoir

Monday Jul 18, 2016 #

12 PM

Road Biking 50:00 [3]

Peak spin class - sweat fest! !!

6 PM

Running 35:00 [3]
ahr:120 max:126

Leg stetching before bbq

Sunday Jul 17, 2016 #

8 AM

Road Biking 2:00:00 [3] 63.0 km (1:54 / km) +485m 1:50 / km
ahr:112 max:128

Pre breakfast ride. Headwind for 30km then tailwind back

10 AM

Running 25:00 [3]
ahr:102 max:119

Family run straight after bike ride, prior to heading to Crieff Hydro high wires.

Saturday Jul 16, 2016 #

9 AM

Road Biking 4:00:00 [3] 125.0 km (1:55 / km) +1350m 1:49 / km
ahr:124 max:150

SBC ride
Home - BofA - peak - BofA - kier - Doune - braes Aberfoyle - dukes - Callander - Thornhill (extra loop on crap roads ) Doune - Dunblane - home

Thursday Jul 14, 2016 #

7 AM

Unspecified 1:00:00 [3]

Peak CX Class + Gym

5 PM

Road Biking 2:30:00 [3] 78.0 km (1:55 / km) +750m 1:50 / km
ahr:114 max:132

Too good a night not too...
Home - Gleneagles - Dunning - Home

Wednesday Jul 13, 2016 #

6 PM

Running 40:00 [3] 8.2 km (4:53 / km)
ahr:120 max:131

Around St Uni. Left thigh getting sore after 30mins so cut the run short

Tuesday Jul 12, 2016 #

7 AM

Unspecified 1:00:00 [3]

Peak CX Class & Gym

7 PM

Road Biking 1:20:00 [3] 43.0 km (1:52 / km) +283m 1:48 / km
ahr:119 max:132

Stretching the legs and getting used to the quality UK road surfaces. Home - Doune - Gargunnock - home.

Sunday Jul 10, 2016 #

10 AM

Road Biking 3:55:00 [3] 101.0 km (2:20 / km) +1270m 2:11 / km
ahr:111 max:130

Ride from CLS around the island, wind VERY strong and on some sections of road could averaged 56km/hr on the flat with a tailwind. Later found out that planes had been diverted due to the strong winds, that explained the 10km/hr speeds into the headwind !

4 PM

Unspecified 1:00:00 [3]

CLS Body Pump class

Saturday Jul 9, 2016 #

8 AM

Running 25:00 [3] 5.3 km (4:43 / km)
ahr:130 max:146

CLS early morning run - left thigh sore c1km from end so walked back :-(

10 AM

Road Biking 3:05:00 [3] 86.0 km (2:09 / km) +910m 2:03 / km
ahr:116 max:133

CLS - Famara - Teguise - Femes - Yaiga - Tinajo - Soo - CLS.
Another windy day

Thursday Jul 7, 2016 #

10 AM

Unspecified 2:00:00 [3]

CLS step class followed by body pump

2 PM

Mt Biking 2:25:00 [3] 40.0 km (3:38 / km) +382m 3:28 / km
ahr:98 max:132

Mtb ride on single tracks, came a cropper on a decent, pulled front brake instead of rear brake (continental bikes!) Over the handlebars onto the rocks. Lots of cuts and bruising and a dented helmet.

Wednesday Jul 6, 2016 #

8 AM

Running 20:00 [3] 4.6 km (4:21 / km)
max:158

Mini triathlon run

Road Biking 30:00 [3] 14.6 km (2:03 / km) +270m 1:53 / km

Mini triathlon bike

Swimming 10:00 [3]

Mini triathlon swim - breaststroke!

10 AM

Unspecified 1:00:00 [3]

Body combat class

4 PM

Running 1:05:00 [3] 11.0 km (5:55 / km)
ahr:113 max:119

Recovery run along the sandy costal path - plod

6 PM

Unspecified 1:00:00 [3]

Release & rewind class - foam roller & tennis ball message

Tuesday Jul 5, 2016 #

9 AM

Road Biking 3:35:00 [3] 104.0 km (2:04 / km) +1300m 1:57 / km
ahr:119 max:144

CLS advanced bike ride with an extra 25km added at the end to get over 100km

5 PM

Unspecified 1:00:00 [3]

CLS body pump. Bloody hard work, easier cycling 100 km !

Monday Jul 4, 2016 #

8 AM

Unspecified 45:00 [3]
ahr:143 max:155

CLS Duathlon
2x8min runs & 2x8min bike ride. With 2 shoe changes taking a minute each (double knots & insoles that move).

4 PM

Running 13 [3] 3.3 km (4 / km)
ahr:140 max:158

Aquathlon run. Legs not recovered from Duathlon

6 PM

Swimming 30:00 [3]

A few lengths practicing techneque

Sunday Jul 3, 2016 #

4 PM

Running 30:00 [3] 6.7 mi (4:29 / mi)
ahr:138 max:159

Post sightseeing leg stretcher

Unspecified 1:00:00 [3]

CLS step class

Saturday Jul 2, 2016 #

8 AM

Running 33:00 [3] 7.1 mi (4:39 / mi)
ahr:130 max:145

CLS early morning run

10 AM

Road Biking 3:10:00 [3] 85.0 mi (2:14 / mi)
ahr:117 max:141

Tour of lanzarote, another windy day

5 PM

Unspecified 1:00:00 [3]

CLS step class.

Friday Jul 1, 2016 #

11 AM

Running 1:20:00 [3] 14.0 km (5:43 / km)
ahr:114 max:125

Run around la santa - soo & ridge

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