Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FE

In the 31 days ending Jul 31, 2012:

activity	#	time	miles		km		+m
Cycling	24	27:54:11	413.95	(4:03)	666.19	(2:31)	4745
Pilates/yoga	29	9:15:00
Stretching/extensions	13	2:00:00
Swimming	6	1:40:00	0.65		1.04
Aqua Running	4	45:00
Running	3	25:00	0.8		1.29
Total	46	41:59:11	415.4		668.51		4745

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Tuesday Jul 31, 2012 #

Cycling 20:00 [2] 5.0 mi (4:00 / mi)
shoes: Giant Defy 1

Took the bike into the LBS to check the bike fit. Giant use laser scanned body measurements (hip height, shoulder and knee) and then do some fine tuning on the rollers. Saddle was lifted around 15-20mm (my estimate, previously same height as drops) and put back around 5mm. Distance saddle to BB now UCI legal! Originally a mere 45mm, now 70mm. More aero position, hands lower and more stretched out, leg was too straight so I've dropped the saddle 5mm to avoid knee problems but may raise a little later. Straighter leg should give more power on downstroke, not sure if its any easier to spin. KOP and eyes over stem just right.

Bike now in for a service, looking forward to giving the new fit a good blast later this week.

Swimming 30:00 [3] 0.6 km (50:00 / km)

Slower pull through the water seemed to help, feeling more coordinated and worrying less about breathing. Did a a couple of 60m, plus usual 40m. All crawl except one panic!

Pilates/yoga 15:00 [1]

Monday Jul 30, 2012 #

Cycling (ITW) 17:45 [3] 5.2 mi (3:25 / mi)
shoes: Giant Defy 1

Cycling (HFW) 17:45 [4] 5.2 mi (3:25 / mi)
shoes: Giant Defy 1

Worth a 4 for intensity, last half into wind with rear brake block scrapping the whole way. Bike needs a visit to the LBS, gears, brakes, loose screws etc. Plus its time to sort the fitting, knee 65mm in front of pedal, might fit some aerobars with the club 10 mile handicap due in 3 weeks!

Sunday Jul 29, 2012 #

Pilates/yoga 20:00 [1]

Had cramp again last night in injured calf, sore today, will restart supplements and add salt to food. 15 mins US.

12 PM

Cycling 50:00 [1] 7.0 mi (7:09 / mi)
shoes: Giant Defy 1

Ride out with C to Staples Lane to watch the O womens race, access to the lane was closed an hour before they were due through (only 15 mins earlier). Bumped into a group from CCC & WM. C turned to me as they whirred by three feet in front of us, " is that it?". The highlight was riding back, C overtook every parent/child and even took a few adults on the hills.

5 PM

Cycling 30:00 [1] 4.65 mi (6:27 / mi)
shoes: Giant Defy 1

3 laps of Stoke Park with C. 2 laps (2.3 miles) at 11 mph, 50% faster than 3 weeks ago. Second time today started in pouring rain and finished in the sunshine.

6 PM

Cycling 20:30 [3] 5.6 mi (3:40 / mi)
shoes: Giant Defy 1

Saturday Jul 28, 2012 #

Cycling 3:15:00 [3] 50.5 mi (3:52 / mi)
shoes: Giant Defy 1

Rode out to Seale and found the WM Olympic ride had left 10 mins earlier than planned last week, Tiny (very pissed off to be missing the ride) was just leaving and handed me a map of the route. Eventually caught up with the group near W Horsley 20 mins before the Peloton flew past. Next leg consisted of 40 plus riders heading east towards Leatherhead as the spectators were released. Two cars were intent on killing themselves and seemed to think that they could drive astride double white lines and bully the cyclists off the road, instead they ended up having their roofs banged! Saw a few laps on the A24 near a pub and then headed to the Big Screen at Denbies.

Great day out, brilliant atmosphere, certainly my best day of spectating. Shame about the result.

Pilates/yoga 20:00 [1]

Friday Jul 27, 2012 #

Pilates/yoga 15:00 [1]

Thursday Jul 26, 2012 #

Cycling 18:00 [2] 5.1 mi (3:32 / mi)
shoes: Giant Defy 1

ITW

Swimming 20:00 [2] 0.44 km (45:27 / km)

May have made a breakthrough on swimming. Did usual 40m then rest 30s and same difficulties (can't do crawl), was going get out, but decided to just do a few more lengths to round up to 400m and switched off, relaxed and realised I was breathing OK and also found hand shape had changed and seemed more efficient in pulling the water.

Can't wait to see if I can replicate this again, without getting tired and frustrated first!

C • Pull buoy 2

Cycling 50:00 [3] 14.0 mi (3:34 / mi)
shoes: Giant Defy 1

HFW - Burpham - Send HMP - farm track to Ripley Lane - W Horsley - home
Went to check out alternative route for Boxhill club ride, just as well as ended up cycling down concrete farm road/bridleway for 3k thinking it was the correct shortcut route and ended up having to bunny hop over increasingly larger potholes. The locals in picture postcard period properties on Ripley Lane were busy putting out Union Jack bunting, should look great on TV.

Pilates/yoga 15:00 [1]

Wednesday Jul 25, 2012 #

Cycling race 29:31 [5] 10.0 mi (2:57 / mi)
shoes: Giant Defy 1

10 mile TT - CCC Normandy - 29.31 PB for course, 20th from 24.
Paced it well and on top the gears most of the time. Satisfied.
27.5 degrees, hot but more than compensated for by light wind. No time lost to traffic.

Cycling warm up/down 16:00 [2] 4.0 mi (4:00 / mi)
shoes: Giant Defy 1

Stretching/extensions 10:00 [1]

5 each on floor and 5 each on step.

Pilates/yoga 20:00 [1]

Tuesday Jul 24, 2012 #

Pilates/yoga 10:00 [1]

Monday Jul 23, 2012 #

Cycling 19:00 [2] 5.4 mi (3:31 / mi)
shoes: Giant Defy 1

ITW not awake, turned off towards Woking a week before office move to Woking.

Cycling (Hilly) 1:17:00 [3] 21.9 mi (3:31 / mi) +590m 3:15 / mi
shoes: Giant Defy 1

HFW - Newlands-Whitedowns-Crocknorth-Albury
Bagged Whitedowns (18 %) sitting down. Finally found a method that works for me, let the cadence drop, do not spin, keep the legs relaxed and lean forwards. Virtually the opposite of previous technique.

Pilates/yoga 20:00 [1]

Sunday Jul 22, 2012 #

Cycling 1:15:00 [1] 8.1 mi (9:16 / mi) +200m 8:36 / mi

Ride with C to far St Martha's CP and back then 2 laps Stoke Park.
Bagged another 15% hill. Surprisingly easy, taken sitting, unclipped on toes, calves OK.

Saturday Jul 21, 2012 #

Cycling 2:00:00 [3] 32.75 mi (3:40 / mi) +530m 3:29 / mi
shoes: Giant Defy 1

Seale-Elstead-Thursley-Brook-Chiddingfold-Dunsfold-Godalming-Shackleford-Cutmill-Seale
Left home without shoes, turned back and missed Wyndymilla group ride, but heard they were headed for Chiddingfold so pushed hard from the start, may even have overtaken them with some accidental shortcuts and waited 10 mins in Chiddingfold and probably missed them when I went into a shop on the Green, finally caught them 100m from the end, having gone over 2 miles more!
Perfect day for it, best I've felt on a ride, good pace the whole way, did a similar route 3 weeks ago 0.5 mile further and took around 15 mins longer. Great route for a relaxing flatish ride, will use in future to link from Seale area to Surrey Hills.

Pilates/yoga 25:00 [1]

Friday Jul 20, 2012 #

Note

Took a detour ITW, glad to say potholes have recently been filled in on Combe Bottom. Staples Lane is still agricultural, at least its not downhill.

Pilates/yoga 15:00 [1]

Running 5:00 [1]

Short shuffle on the way to Stoke Park to see the torch.

Stretching/extensions 5:00 [1]

Thursday Jul 19, 2012 #

Pilates/yoga 15:00 [1]

9 PM

Cycling intervals 15:00 [4] 5.0 mi (3:00 / mi)
shoes: Giant Defy 1

1 min high gear, 2 min spin lower, 2 min normal x 3 sets, 1 min active, 2 min b/w sets.

Cycling 46:00 [3] 11.5 mi (4:00 / mi)
shoes: Giant Defy 1

Out to Staples Lane, couple of loops at top, back via Shalford and cobbled High Street.
Both feet aching on outside of foot in front of fibula beforehand. Realised later its caused by the shoe strap that continues inside the shoe, not the best design.

Found a pothole circled with yellow paint in the centre of the road halfway down Combe Bottom on the O road race course. Will email/call Surrey CC tomorrow, for what its worth. They left one pothole unfilled In Headley even after admitting negligence when a cyclist I know broke his ankle.

Wednesday Jul 18, 2012 #

Pilates/yoga 25:00 [1]

Stretching/extensions (r/d) 10:00 [1]

Tuesday Jul 17, 2012 #

Cycling race 28:10 [5] 10.0 mi (2:49 / mi)
shoes: Giant Defy 1

Bentley 10 mile TT - est time 28.10 (actual 27.58), PB by over 1.40, course around 1.15-1.20 quicker than Normandy. Very pleased with time as I thought I'd blown it by 2 miles. Looked at watch after finish and assumed it had stopped early as it took 15 mins for first 5 miles (directly into WSW 10 mph wind). Hadn't ridden course and was one gear too high for first 2 uphill miles. Rained hard for last 4 miles. Good feeling to ride the last 3 miles in a high gear, course suits me more than the Normandy course.

Will check time and position from website later in week.

C • Yay....!! 2

Cycling warm up/down 18:00 [2] 4.0 mi (4:30 / mi)
shoes: Giant Defy 1

Pilates/yoga 15:00 [1]

Monday Jul 16, 2012 #

Pilates/yoga 15:00 [1]

Stretching/extensions 10:00 [1]

8 PM

Cycling 30:00 [1] 3.5 mi (8:34 / mi) +70m 8:04 / mi
shoes: Giant Defy 1

Slow motion ride with C out to Newlands (west) CP.

9 PM

Cycling 25:00 [2] 6.5 mi (3:51 / mi)
shoes: Giant Defy 1

Easy ride and explore around Merrow.

Sunday Jul 15, 2012 #

Cycling 2:10:00 [3] 33.6 mi (3:52 / mi) +700m 3:38 / mi
shoes: Giant Defy 1

Out to Seale Tea Rooms via Farncombe (tacked onto the back of Farnham CC group ride for 5 miles), stopped to refuel in the sun. One and half loops via Puttenham, Cutmill, Seale (hardly saw a car for 30 mins) back via Watts Gallery. Still tired from yesterday's driving, picked up pace from Seale onwards.

Stretching/extensions 10:00 [1]

10 x each single leg slow r/d full body wt.

Pilates/yoga 20:00 [1]

Saturday Jul 14, 2012 #

Pilates/yoga 15:00 [1]

Calves a bit sore today. 7 hours of driving, round trip trip to West Country.

Friday Jul 13, 2012 #

Cycling intervals 18:00 [4] 6.0 mi (3:00 / mi)
shoes: Giant Defy 1

1 min high gear, 2 min spin lower gear, 2 min normal gear x 4 sets (1 min active rest), 2 min rest bw sets. Missed last rep.

Cycling 40:00 [3] 10.0 mi (4:00 / mi) +300m 3:40 / mi
shoes: Giant Defy 1

Warm up/down and active rests.

Stretching/extensions 10:00 [1]

10 x slow single leg (both) r/d, around 80% wt, Beginning to make some real progress at last.

Pilates/yoga 15:00 [1]

Thursday Jul 12, 2012 #

Pilates/yoga 30:00 [1]

Stretching/extensions 10:00 [1]

Wednesday Jul 11, 2012 #

Cycling race 30:00 [5] 10.0 mi (3:00 / mi)
shoes: Giant Defy 1

CCC Normandy TT - 14th from 20 - exactly evens!
Arrived later than usual and warm up should have been 15 min rather than 7 min. Was expecting low 29 time, started aggressively and hit an unexpected headwind around 4 miles and then seemed to back off with concerns about tight quads (warm up). Only saw one bike. No time lost to traffic.
Disappointed at time, but frankly did not put enough into it today and lacked usual nerves. Could not use two highest gears (mechs now sorted), but barely effected time.
On a positive note, back felt very comfortable on drops, pilates/yoga routine is paying off. Time to look at a more aero position, maybe just fit clip on aero bars for some training rides and see how body copes.

C • Next time.. 3

Cycling warm up/down 15:00 [3] 4.0 mi (3:45 / mi)

Pilates/yoga 15:00 [1]

Stretching/extensions 5:00 [1]

Tuesday Jul 10, 2012 #

Pilates/yoga 15:00 [1]

Stretching/extensions 5:00 [1]

Running 10:00 [1] 0.8 mi (12:30 / mi)

O at Newlands Corner with C who managed a yellow course on his own.
Shuffled at 12 min/k pace, until calf complained, not enough inserts.

Monday Jul 9, 2012 #

Pilates/yoga 15:00 [1]

5 PM

Swimming 10:00 [2]

Aqua Running 15:00 [2]

Including set of 15 calf r/d on pool step 60% body weight

7 PM

Cycling 45:00 [1] 5.75 mi (7:50 / mi)
shoes: Giant Defy 1

Slow motion ride with C at Stoke Park, starting to use gears and picking up speed. Swallowed 3 flies.

9 PM

Cycling 52:30 [2] 14.5 mi (3:37 / mi)
shoes: Giant Defy 1

Merrow-Mayford-Worplesdon-Fairlands First ride when I've just relaxed, easy pace, flattish route.
Didn't plan three sessions, just keen to avoid DOMs and couldn't resist a proper ride.

Sunday Jul 8, 2012 #

Event: Group Ride

Cycling 3:30:00 [3] 48.0 mi (4:22 / mi) +1225m 4:03 / mi
shoes: Giant Defy 1

Group ride with Ben, Tom and Matt. Boxhill-Charlwood-Leith Hill-Friday Street-Peaslake-Walking Bottom-Shere-Combe Bottom-Crocknorth-West Humble-Boxhill. 25m climb per km, nearer 35m in final 30 miles.
Woke to heavy rain and checked emails half hoping Ben/Matt had cancelled, no chance. Ben and Matt had done around 28 miles by Boxhill. Fortunately the rain eased off after an hour, then an hour of road streams/puddles. Good banter especially about the two punctures. Felt fine until the first and worst hill up Leith, came round one corner hoping to see Tom walking as quads had blown up. Going OK on the flats and descents and the rest of hills were OKish. Bagged two more 15% plus hills.
Good day out, glad the email wasn't sent! Got in the shower afterwards and could have done with a spray can of degreaser.

C • nice! 3

Pilates/yoga 25:00 [1]

Very unusual, back to full flexibility after the ride.

Saturday Jul 7, 2012 #

Pilates/yoga 15:00 [1]

Stretching/extensions 5:00 [1]

Friday Jul 6, 2012 #

Cycling 1:20:00 [3] 21.7 mi (3:41 / mi) +440m 3:28 / mi
shoes: Giant Defy 1

Albury-Salutation-Raikes Lane-Abinger Cm-Friday Street-back same way to Raikes Lane-home via Newlands.
Bagged two more small 15% plus hills, Raikes Lane & Friday Street. Couple of good 5 min surges on A25.

Pilates/yoga 15:00 [1]

Stretching/extensions 5:00 [1]

Thursday Jul 5, 2012 #

Pilates/yoga 15:00 [1]

Swimming 15:00 [2]

Various strokes 40m with 30s rest.

Aqua Running 15:00 [3]

5 x 2 min with 30s rest.
Did calf exercises half in/out of pool.

Wednesday Jul 4, 2012 #

Stretching/extensions 10:00 [1]

10 AM

Pilates/yoga 15:00 [1]

8 PM

Cycling 1:01:00 [3] 18.0 mi (3:23 / mi) +270m 3:14 / mi
shoes: Giant Defy 1

Forgot Guildford Town races were on tonight organised by CCC, turned up at TT and found no one there, just as well as mind and body were not up for it.
Cutmill-Elstead-round Hankley-Tilford-Seale-Puttenham-Cutmill (some detours around the Sands). Best ride to date, quiet scenic and relatively flat roads. Glad the TT was cancelled.

Tuesday Jul 3, 2012 #

Stretching/extensions 25:00 [1]

Pilates/yoga 25:00 [1]

5 PM

Swimming 15:00 [2]

5 x 40m crawl plus 100m back/breast.

Aqua Running 10:00 [2]

7 PM

Running 10:00 [1]

Whitmoor orienteering with C, walked round a technical course, legs were itching to run after the pool running.
Shuffled around a 1k at 12 min/k trying to use quads rather than calves, first "run" in 4 months.

Monday Jul 2, 2012 #

Pilates/yoga 25:00 [1]

15 mins pilates/yoga, 2 x 5mins

8 PM

Cycling hills 1:15:00 [3] 17.5 mi (4:17 / mi) +420m 3:59 / mi
shoes: Giant Defy 1

New Cloverleaf Hills Route: Out to Staples Lane, up Staples, down lumpy hill to West Horsley, back up, down and up Combe Bottom then back down Staples and home. Bagged another 14% hill (only 25m climb) going north on the lumpy hill. Did 6 x 1min surges along on A246/25 home.
Drizzling. Legs felt heavy from Saturday. Not sure whether to do TT on Weds.

Sunday Jul 1, 2012 #

11 AM

Pilates/yoga (Pilates) 50:00 [1]

Now back/neck is aligned for first time in ages did three sessions, found some exercises for cyclists. Exercises demonstrated how left is tight and right is too flexible.

3 PM

Swimming 10:00 [2]

Plenty of effort but woefully slow. Keeping eye on C now quite competent, takes after his mother!

Aqua Running 5:00 [1]

Even worse than swimming, time to get back to this again.

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