Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 7 days ending Jun 23, 2013:

activity # timemileskm+mload
  Cycling3 3:44:58 57.54(15.3/h) 92.6(24.7/h) 530116.8
  Road running4 1:28:30 10.69(8:17) 17.2(5:09)38.1
  Off-road running1 47:00 5.84(8:03) 9.4(5:00) 15023.9
  Cycling (turbo)1 40:008.0
  Orienteering1 25:08 3.11(8:05) 5.0(5:02)25.1
  S&C1 15:008.3
  Running drills1 14:007.7
  Total9 7:34:36 77.17 124.2 680227.9

«»
2:18
0:00
» now
MoTuWeThFrSaSu

Sunday Jun 23, 2013 #

11 AM

Cycling long 2:18:00 [3] 58.6 km (25.5 kph) +530m

Fairly steady ride out to Keston, Downe, Biggin Hill, Brasted, Knockholt, Cudham & home. Short of power on the steepest hills compared to last summer.

Saturday Jun 22, 2013 #

6 PM

Road running intervals 23:00 [5] 5.7 km (4:02 / km)
ahr:174 max:187 shoes: inov8 road-x 233 (ii)

2 sets of 4x 2 mins/1 min at Cator Park with Em running reps on the football pitches
About 600m per rep. Bit tricky to pace as the loops were with the wind for about 150-200m then into it and it was a pretty cheeky one. So there was an abrupt point shortly before halfway where each one started to hurt.

Road running warm up/down 18:30 [1] 3.1 km (5:58 / km)

Friday Jun 21, 2013 #

8 PM

Cycling (turbo) 40:00 [1]

Nice spin in the evening sun with game of thrones on the handlebars. Not too bad at all.

S&C 15:00 [3]

C • Game of Thrones 3

Thursday Jun 20, 2013 #

8 PM

Off-road running hills 47:00 intensity: (30:00 @2) + (7:00 @3) + (10:00 @4) 9.4 km (5:00 / km) +150m 4:38 / km
shoes: inov8 roclite 285

kenyan hills in BPP
5 loops of around 750m, pushing on the ups/downs and easing back slightly on the ~200m of flat. Aiming for tempo pace expect on the steepest section of hill.

Wednesday Jun 19, 2013 #

8 AM

Cycling 45:58 [2] 17.0 km (22.2 kph)

ITW
slightly scary moment (for the guy in front of me) when an addison lee taxi made a blind right turn into the wrong side of the road - and had the temerity to wave his hands about angrily. Shared a few words with the cyclist about how crazy drivers could be. He then proceeded to fly through the next set of red lights, almost taking out a pedestrian (who for his part was also crossing against the red man). Sigh. A little vignette of road users in London.
C • road users! 8
8 PM

Cycling 41:00 [3] 17.0 km (24.9 kph)

HFW

Tuesday Jun 18, 2013 #

7 AM

Road running 21:00 [1] 3.5 km (6:00 / km)
shoes: inov8 road-x 233 (ii)

easy pootle around cator park with em.
7 PM

Orienteering race 25:08 [5] 5.0 km (5:02 / km)
shoes: inov8 road-x 233

Middlesex Uni park race
Not a bad race, felt like I was moving OK despite tired & heavy legs over the last few days. Bit miffed the control was hidden at #7 - but only actually spent a few seconds looking around although it felt like longer - and then compounded it by racing out head down and missing the turning to #8 which did cost me time.
Other than that I was pretty well in control.

Road running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: inov8 road-x 233


LONG - Splits

Monday Jun 17, 2013 #

6 PM

Running drills 14:00 [3]
shoes: inov8 road-x 233 (ii)

Road running warm up/down 16:00 [1] 2.9 km (5:31 / km)
shoes: inov8 road-x 233 (ii)

« Earlier | Later »