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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: simonw

In the 28 days ending Feb 28, 2014:

activity # timemileskm+m
  Running12 10:51:08 75.21(8:39) 121.03(5:23) 1562
  Weight training3 3:05:00
  Road bike19 2:46:18 42.65(15.4/h) 68.64(24.8/h) 393
  Orienteering3 2:25:47 11.12(13:07) 17.9(8:09) 288
  Mountain biking2 1:28:29 9.88(6.7/h) 15.9(10.8/h) 267
  Circuit training1 30:00
  Treadmill1 10:00 1.5(6:40) 2.41(4:09)
  Turbo trainer1 5:00
  Total39 21:21:42 140.36 225.88 2510
  [1-5]39 21:19:31

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Friday Feb 28, 2014 #

8 AM

Road bike (commute) 7:08 [3] 2.12 mi (17.8 mph) +4m
shoes: Trek 1000 road bike

1 PM

Road bike (commute) 6:41 [3] 1.63 mi (14.6 mph) +6m
shoes: Trek 1000 road bike

Road bike (commute) 3:20 [3] 0.68 mi (12.2 mph)
shoes: Trek 1000 road bike

Road bike (commute) 10:08 [3] 2.48 mi (14.7 mph) +33m
shoes: Trek 1000 road bike

5 PM

Mountain biking 23:43 [3] 4.39 mi (11.1 mph) +112m

Preparation for the adventure race is complete. The singlespeed is now a 27 speed. A little ride over the chase to check nothing fell off

Thursday Feb 27, 2014 #

7 PM

Orienteering 34:10 intensity: (53 @0) + (2 @1) + (13 @2) + (38 @3) + (20:43 @4) + (11:41 @5) 4.53 mi (7:33 / mi) +39m 7:21 / mi
ahr:163 max:178 shoes: Inov8 Trailroc 255 2 Bk/Rd

Night score league 2014 round 5
From a pub in Stone.
Odd one this. flipped the map over, saw the format it was in and knew right then it would be vague. With local knowledge these could have been knocked off in under 25 minutes. The non-updated map was used apparently with a few paths missing. This brought it's own challenges. With a clear map it would have been like Babies first orienteering.

Wednesday Feb 26, 2014 #

Note

In a pool again. Sea survival training. Lifeboats and stuff....

Tuesday Feb 25, 2014 #

Note

In a pool most of the day being flipped around in a mock up helicopter and having to get out through the windows. Quite knackered after that.

Monday Feb 24, 2014 #

Turbo trainer 5:00 [3]
shoes: Inov8 F-lite 195 Bu/Rd

A static bike with livestrong written on the side. Very apt after watching the Armstrong lie last night. More soul destroying than treadmill

Weight training 45:00 [3]
shoes: Inov8 F-lite 195 Bu/Rd

Some various weight stuff. Mostly legs. Inc squats 80kg 1set 5 reps.
6 PM

Treadmill 10:00 [3] 1.5 mi (6:40 / mi)
shoes: Inov8 F-lite 195 Bu/Rd

Stuck in Blackpool for 3 days. Don't usually bother hotelling it but would be pointless coming home just for a couple of hours.
All I could manage on the treadmill. God it's boring

Sunday Feb 23, 2014 #

10 AM

Running 1:47:55 intensity: (10 @0) + (18 @1) + (3:02 @2) + (43:07 @3) + (1:01:18 @4) 12.35 mi (8:44 / mi) +336m 8:03 / mi
ahr:148 max:162 shoes: Inov8 Trailroc 255 2 Bk/Rd

Mindless amble over the chase. Came across run&ride bike race going on at tackeroo and found an open adventure control for next week.
Just me and Fly. Felt ok once woke up.
Run on empty

Saturday Feb 22, 2014 #

2 PM

Mountain biking 1:04:46 [2] 5.49 mi (5.1 mph) +155m

Out with Henry following the dog. Him on singlespeed, me on old jalopy

Friday Feb 21, 2014 #

8 AM

Road bike (commute) 7:29 [3] 1.88 mi (15.1 mph) +9m
shoes: Trek 1000 road bike

1 PM

Road bike (commute) 8:01 [3] 1.63 mi (12.2 mph) +32m
shoes: Trek 1000 road bike

7 PM

Weight training 1:10:00 [3]
shoes: Inov8 F-lite 195 Bu/Rd

Gym
Squat pyramid 10 x 20kg, 50kg, 60kg, 50kg, 20kg
Leg ext 4 x 12 x 50set
Adductor 4 x 12 x 50set
Abductor 4 x12 x 50set
Rotary calf 4 x 12 x 65set (full)
Leg curl 4 x 12 x 50 set
Bench 4 x 5 x 50kg
Dead lift 5x 5 x 60kg

Same as last week but with a fair bit more weight.
Felt way stronger especially on legs but very weak on upper body i.e. bench press. Used to warm up with 60kg 10 reps. Can't even manage 5 now. Not much help for running though so not that bothered

Thursday Feb 20, 2014 #

9 AM

Road bike 7:33 [3] 2.13 mi (16.9 mph) +7m
shoes: Trek 1000 road bike

5 PM

Road bike 7:44 [3] 2.05 mi (15.9 mph) +42m
shoes: Trek 1000 road bike

7 PM

Orienteering race 40:39 intensity: (27 @0) + (25 @1) + (23 @2) + (7:33 @3) + (28:53 @4) + (2:58 @5) 4.16 mi (9:46 / mi) +76m 9:15 / mi
ahr:153 max:176 shoes: Inov8 Trailroc 255 2 Bk/Rd

2014 night score league round 4 around Abbots Bromley
Increased interest in this area as it was all new to me. We were advised to bring all terrain shoes. I stupidly gambled and took the worn out trailrocs. Should have gone with X-talons. Caught up with Jon Howell on first few Northern controls and I was having a job to out run him in the slippy fields. Headtorch was not up to much either. Combination of these two factors really slowed me down.
The map scale caught me out and I overshot a few smaller paths early on. Didn't really get to grips with it until about 30 minutes in.
Well planned course this one. Quite a difference to the normal street based stuff. Couldn't find a way to string controls together and at the finish had trouble remembering where I'd actually been.
Was back 5 minutes early but couldn't have got any more. This one needed a plan from the start and I was flying blind for the most part missing out controls I should have gone for.

Wednesday Feb 19, 2014 #

5 PM

Running 42:54 [3] 4.99 mi (8:36 / mi) +33m 8:25 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Easy canal run with Fly

Tuesday Feb 18, 2014 #

9 AM

Road bike 6:25 [3] 2.13 mi (19.9 mph) +3m
shoes: Trek 1000 road bike

5 PM

Road bike 7:48 [3] 1.48 mi (11.4 mph) +24m
shoes: Trek 1000 road bike

Monday Feb 17, 2014 #

8 AM

Road bike (commute) 6:37 [3] 2.14 mi (19.4 mph) +4m
shoes: Trek 1000 road bike

5 PM

Road bike (commute) 7:57 [3] 2.13 mi (16.1 mph) +36m
shoes: Trek 1000 road bike

6 PM

Running 38:26 intensity: (8 @0) + (8 @1) + (28 @2) + (7:09 @3) + (29:55 @4) + (38 @5) 5.38 mi (7:09 / mi) +78m 6:50 / mi
ahr:151 max:170 shoes: Inov8 Trailroc 255 2 Bk/Rd

Leisurely big block getting faster nearer the finish

Sunday Feb 16, 2014 #

2 PM

Running 1:34:31 intensity: (1:00:00 @2) + (34:31 @3) 9.4 mi (10:03 / mi) +242m 9:19 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Having to look after the boy this weekend so no chance of getting him out yesterday with the weather. Managed to get him to tag along on the bike today though for a relatively flat one down Sherbrook. Fly as well. So busy by stepping stones.
Saw Mary and Neill rollin' on brand new 29's. They'd done the trig route on the bikes and were well pleased with them. Said Stodge didn't know what he was talkin' about and they could roll over anything with them big wheels!

Saturday Feb 15, 2014 #

Note

Open5 adventure race on Cannock Chase?
Some interesting names on the entry list. Kim Collison, no surprises there, Alistair Powell, Iain Stamp!
May as well have a go. Shame I'll have to get on a pushbike at some point to grab 1 control. May not bother and just run for 5 hours.

Friday Feb 14, 2014 #

6 PM

Weight training 1:10:00 [3]
shoes: Inov8 F-lite 195 Bu/Rd

High time I got some strength back. Been living on borrowed time injury wise since I stopped the weight training a couple of years back Still not had any injuries but just feel so weak and can guarantee if I continue to try and run faster it will end in a world of hurt.
Lifted exactly half of what I used to on all exercises except dead lift where I dropped from 150kg to 50kg

Squat 5 x 10 x 40kg
Leg ext 4 x 12 x 40set
Adductor 4 x 12 x 40set
Abductor 4 x12 x 40set
Rotary calf 4 x 12 x 65set (full)
Leg curl 4 x 12 x 40 set
Bench 4 x 5 x 50kg
Dead lift 4 x 10 x 50kg

Thursday Feb 13, 2014 #

8 AM

Road bike (commute) 8:22 [3] 2.14 mi (15.3 mph) +6m
shoes: Trek 1000 road bike

12 PM

Road bike (commute) 5:29 [3] 1.13 mi (12.4 mph) +3m
shoes: Trek 1000 road bike

Road bike (commute) 4:13 [3] 1.09 mi (15.5 mph) +4m
shoes: Trek 1000 road bike

4 PM

Road bike (commute) 7:49 [3] 1.97 mi (15.1 mph) +40m
shoes: Trek 1000 road bike

5 PM

Running 46:20 [3] 5.16 mi (8:58 / mi) +132m 8:19 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Down past Brocton golf course climbing over fallen trees and dodging puddles. Then onto the chase for a bit to dodge more fallen trees.
With Fly

Tuesday Feb 11, 2014 #

7 PM

Running 19:20 [3] 2.56 mi (7:33 / mi) +30m 7:17 / mi
shoes: Inov8 F-lite 195 Bu/Rd

Circuit training 30:00 [2]
shoes: Inov8 F-lite 195 Bu/Rd

Monday Feb 10, 2014 #

5 PM

Running 38:31 intensity: (31 @0) + (3:20 @1) + (57 @2) + (12:55 @3) + (18:34 @4) + (2:14 @5) 4.87 mi (7:55 / mi) +84m 7:30 / mi
ahr:144 max:178 shoes: Inov8 Trailroc 255 2 Bk/Rd

Shortened big block recovery thing. A bit too hard for recovery though

Sunday Feb 9, 2014 #

4 PM

Running 1:42:21 intensity: (2 @0) + (14 @1) + (1:42 @2) + (20:27 @3) + (1:19:56 @4) 12.16 mi (8:25 / mi) +266m 7:53 / mi
ahr:150 max:165 shoes: Inov8 Trailroc 255 2 Bk/Rd

Enjoyed this one. The best time to get out when everyone else has gone home for tea. Light when I left. Dark when I came back.

Saturday Feb 8, 2014 #

9 AM

Running 54:11 [3] 6.46 mi (8:23 / mi) +82m 8:04 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

After a busy week at work I've not had much chance to get out. Need to get some structure back and plan what I want to do this year. Still unsure what I do actually want. Lakes 100 is the only race I've entered.

Out along towpath with Fly. Very slippy.
C • JK ;) 4

Friday Feb 7, 2014 #

8 AM

Road bike (commute) 7:23 [3] 2.14 mi (17.4 mph) +6m
shoes: Trek 1000 road bike

12 PM

Running 1:01:53 [3] 6.83 mi (9:04 / mi) +231m 8:12 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Road bike (commute) 10:21 [3] 2.56 mi (14.8 mph) +31m
shoes: Trek 1000 road bike

Road bike (commute) 5:32 [3] 1.19 mi (12.9 mph) +6m
shoes: Trek 1000 road bike

Thursday Feb 6, 2014 #

8 AM

Road bike (commute) 7:23 [3] 2.08 mi (16.9 mph) +8m
shoes: Trek 1000 road bike

5 PM

Road bike (commute) 8:27 [3] 2.04 mi (14.5 mph) +46m
shoes: Trek 1000 road bike

Wednesday Feb 5, 2014 #

10 PM

Running 20:31 [3] 2.41 mi (8:30 / mi) +29m 8:12 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Monday Feb 3, 2014 #

8 AM

Road bike (commute) 6:22 [3] 2.0 mi (18.8 mph) +9m
shoes: Trek 1000 road bike

4 PM

Road bike (commute) 8:06 [3] 1.82 mi (13.5 mph) +34m
shoes: Trek 1000 road bike

9 PM

Running 24:15 [3] 2.63 mi (9:14 / mi) +19m 9:02 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Sunday Feb 2, 2014 #

12 PM

Orienteering 1:10:58 [2] 2.43 mi (29:12 / mi) +173m 23:55 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

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