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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: simonw

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  Running11 12:13:50 74.08(9:54) 119.22(6:09) 2247
  Road bike21 4:22:03 68.65(15.7/h) 110.48(25.3/h) 666
  Orienteering5 3:44:19 18.74(11:58) 30.16(7:26) 288
  Turbo trainer2 47:12 11.46(14.6/h) 18.44(23.4/h)
  Circuit training1 19:06 0.17(1:52:11) 0.27(1:09:42)
  Total39 21:26:30 173.1(7:26) 278.58(4:37) 3201
  [1-5]39 21:23:53
averages - sleep:6.5

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Monday Sep 30, 2013 #

8 AM

Road bike 6:36 [3] 2.08 mi (18.9 mph) +11m
shoes: Forme Reflex road bike

10 AM

Road bike 3:57 [3] 1.16 mi (17.6 mph)
shoes: Forme Reflex road bike

12 PM

Road bike 6:40 [3] 1.19 mi (10.7 mph)
shoes: Forme Reflex road bike

Sunday Sep 29, 2013 #

3 PM

Running 34:24 [3] 2.89 mi (11:54 / mi) +49m 11:18 / mi
shoes: Inov8 F-lite 195 Bu/Rd

Ran alongside the kids on bikes. Mary decided it wasn't a biking day so turned around and went home. That was that.

Saturday Sep 28, 2013 #

10 AM

Orienteering 47:38 [1] 2.5 mi (19:03 / mi) +96m 17:01 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Saturday disaster series on Beaudesert.
Clear vision has not resulted in super orienteering powers.
The answer lies elsewhere..

Thursday Sep 26, 2013 #

8 AM

Road bike 6:58 [3] 2.1 mi (18.1 mph) +5m
shoes: Forme Reflex road bike

12 PM

Road bike 5:36 [3] 1.19 mi (12.8 mph)
shoes: Forme Reflex road bike

Road bike 4:57 [3] 1.23 mi (14.9 mph) +7m
shoes: Forme Reflex road bike

5 PM

Road bike 7:46 [3] 2.01 mi (15.5 mph) +34m
shoes: Forme Reflex road bike

8 PM

Running 18:34 [3] 2.36 mi (7:52 / mi) +34m 7:32 / mi
shoes: Inov8 F-lite 195 Bu/Rd

Chet and back.
Calves have been very sore since Sunday but loosened up enough now. Not pulled or anything just fatigued through use

Tuesday Sep 24, 2013 #

8 AM

Road bike 6:46 [3] 2.1 mi (18.6 mph) +5m
shoes: Forme Reflex road bike

12 PM

Road bike 7:02 [3] 2.1 mi (17.9 mph) +3m
shoes: Forme Reflex road bike

Road bike 7:45 [3] 1.97 mi (15.3 mph) +36m
shoes: Forme Reflex road bike

5 PM

Road bike 8:02 [3] 2.0 mi (14.9 mph) +39m
shoes: Forme Reflex road bike

6 PM

Running 7:36 intensity: (3 @0) + (9 @1) + (1:36 @2) + (5:36 @3) + (12 @4) 0.78 mi (9:45 / mi) +6m 9:31 / mi
ahr:135 max:148 shoes: Inov8 F-lite 195 Bu/Rd

run to circuits

Circuit training 19:06 intensity: (8 @0) + (2:18 @1) + (9:19 @2) + (6:05 @3) + (1:16 @4) 0.17 mi (1:52:11 / mi)
ahr:125 max:157 shoes: Inov8 F-lite 195 Bu/Rd

Back to circuits. Struggled with legs still being sore

Running 7:53 intensity: (10 @1) + (48 @2) + (6:55 @3) 0.79 mi (9:59 / mi) +17m 9:21 / mi
ahr:136 max:145 shoes: Inov8 F-lite 195 Bu/Rd

run home from circuits

Sunday Sep 22, 2013 #

11 AM

Orienteering race 1:34:24 intensity: (1:00:00 @2) + (34:24 @3) 7.63 mi (12:22 / mi) +116m 11:49 / mi
slept:8.0 shoes: Inov8 X-Talon 212 3

Chasewater West Mids league thing.
Did the brown as a leg stretcher after yesterdays big effort.
Bit of a bummer as it was a real runners course with very simple nav but just couldn't get the legs turning at any speed.
Henry won orange which was nice.

Saturday Sep 21, 2013 #

8 AM

Running race 7:04:04 intensity: (1:00:00 @3) + (6:04:04 @4) 40.42 mi (10:29 / mi) +1666m 9:18 / mi
slept:5.0 shoes: Inov8 Trailroc 255 2 Bk/Rd

High Peak 40.
Didn't need a second invitation for a Saturday pass out so contacted Roger and we were both set to do this stupid race again.
These contact lenses must have super hero powers. Previous crap efforts at this race have resulted in a PB of 8:17 and 2 years ago I only managed 8:42.
I was only hoping for a sub 8 hours but Roger had different ideas and went off like a loon. I could barely hold on for 30 miles then blew up and let him go only to recover after the long road section to come in only 12 minutes behind him and around 22 place.
This means I now need to return and go sub 7!

Friday Sep 20, 2013 #

8 AM

Road bike 6:48 [3] 2.1 mi (18.5 mph) +3m
shoes: Forme Reflex road bike

12 PM

Road bike 7:46 [3] 2.01 mi (15.5 mph) +38m
shoes: Forme Reflex road bike

Thursday Sep 19, 2013 #

7 PM

Orienteering race 44:41 [3] 4.99 mi (8:57 / mi) +41m 8:44 / mi
shoes: Inov8 F-lite 195 Bu/Rd

Back to the night score events. The only orienteering that does not frustrate me.
First time around Tamworth and good to run on an area where I have no knowledge. Map was very good and Allan Williams planning superb. I really had to think about how to string the controls together and pretty much failed in that respect.
Should have got #1 first and left #3 until the end.
#6 - #7 was a ridiculous route taken that should have been easy.
Time wasted early on made me have to miss out #10. about 1-2 mins extra required.
All in all though very enjoyable probably helped by the fact that with these contact lenses I can now see the map without holding it 2 inches from my face.
Kelvin beat me by 1 control.

Tuesday Sep 17, 2013 #

6 PM

Running 18:15 intensity: (6 @2) + (2:30 @3) + (15:22 @4) + (17 @5) 2.27 mi (8:02 / mi) +22m 7:48 / mi
ahr:154 max:168 shoes: Inov8 F-lite 195 Bu/Rd

Short after circuits run with SimonH and Neil Adams. Felt faster than it actual was.
HR is too high for 8min miling

Running 25:05 intensity: (11 @0) + (27 @1) + (16 @2) + (3:45 @3) + (19:52 @4) + (34 @5) 3.11 mi (8:04 / mi) +61m 7:36 / mi
ahr:152 max:169 shoes: Inov8 F-lite 195 Bu/Rd

First night back in sports hall so as usual it was Beep test.
I've no interest in beep tests right now. I know what state my body is in so it would be pointless to even try it. Run was good

Running 6:34 intensity: (18 @0) + (4 @1) + (31 @2) + (5:16 @3) + (25 @4) 0.84 mi (7:49 / mi) +15m 7:24 / mi
ahr:135 max:151 shoes: Inov8 F-lite 195 Bu/Rd

Run to circuits with Henry on bike
8 PM

Running 6:57 intensity: (9 @0) + (21 @1) + (39 @2) + (5:36 @3) + (12 @4) 0.79 mi (8:48 / mi) +6m 8:36 / mi
ahr:135 max:152 shoes: Inov8 F-lite 195 Bu/Rd

Run home from circuits with Henry on bike

Monday Sep 16, 2013 #

5 PM

Road bike 1:19:25 intensity: (1:18 @0) + (29 @1) + (8:45 @2) + (57:09 @3) + (11:44 @4) 22.55 mi (17.0 mph) +319m
ahr:138 max:165 shoes: Forme Reflex road bike

Avg cadence 74rpm. Way short of Stodge's recommendation of at least 90 but an improvement on my usual plod. Still coughing a bit.

Sunday Sep 15, 2013 #

Note
(rest day)

Sizewell all day Saturday and Sizewell all day Sunday. 17 hours driving. Nice way to spend the weekend but not so gutted knowing I didn't miss the mountain trial. Will attempt it next year.

Saturday Sep 14, 2013 #

5 PM

Running 1:09:41 [3] 7.18 mi (9:42 / mi) +236m 8:48 / mi
(sick) shoes: Inov8 Trailroc 255 2 Bk/Rd

Feeling a lot better on this standard Chase run from home. Coughing up a lot of green stuff and the lungs increasingly filling better. With Fly so a fair bit of stop starting as per usual.
Got the legs moving a bit on the flats. Saying that the hills seem pitiful on the chase after grand col ferret.

Friday Sep 13, 2013 #

8 PM

Turbo trainer intervals (Tabata) 13:11 intensity: (12 @0) + (1:04 @1) + (7:11 @2) + (1:01 @3) + (3:43 @4) 3.06 mi (13.9 mph)
ahr:127 max:159 (sick) shoes: Forme Reflex road bike

4 minute Tabata set 8X 20sec on 10sec off.
Chest still rattling.
Need to practise this a bit more.

Thursday Sep 12, 2013 #

8 AM

Road bike 7:21 [3] 2.12 mi (17.3 mph) +4m
(sick) shoes: Forme Reflex road bike

Seems a bit pointless logging all these 7 minute commutes but the Ambit picks up satellites before I've even got on the bike so may as well. Need to get back to the extended detoured ride ins
1 PM

Road bike 5:11 [2] 1.21 mi (14.0 mph)
(sick) shoes: Forme Reflex road bike

Road bike 7:05 [3] 2.1 mi (17.8 mph) +3m
(sick) shoes: Forme Reflex road bike

Road bike 10:54 [3] 2.62 mi (14.4 mph) +36m
(sick) shoes: Forme Reflex road bike

4 PM

Road bike 15:03 [2] 3.63 mi (14.5 mph) +36m
shoes: Forme Reflex road bike

10 PM

Running 45:56 [3] 5.34 mi (8:36 / mi) +68m 8:16 / mi
(sick) shoes: Inov8 F-lite 195 Bu/Rd

First post UTMB big block. Need to get some speed back now. Felt so slow. Need a bit more time to recover I suppose.

Wednesday Sep 11, 2013 #

5 PM

Turbo trainer 34:01 intensity: (18 @0) + (49 @1) + (8:15 @2) + (17:32 @3) + (7:07 @4) 8.4 mi (14.8 mph)
ahr:137 max:160 (sick) shoes: Forme Reflex road bike

The weather got me dusting off the turbo trainer in the shed. Easy pyramid set of 1, 2, 3, 2, 1 w/1min recs. Just finishing as the boy came home on his bike from youth club like a drowned rat.
Feeling in fine physical shape but still quite weak. On the turbo just for variation more than anything. Clearing off this cold now

Tuesday Sep 10, 2013 #

6 PM

Orienteering 10:16 [2] 0.94 mi (10:55 / mi) +6m 10:42 / mi
(sick) shoes: Inov8 Trailroc 255 2 Bk/Rd

MOD Stafford South course.
Chasers training night with a bizarrely huge turnout of over 40 folk. Lots of multiple use maps going on. Some very promising juniors on board which is good to see. Need to keep them keen.
Lacklustre running wise so walked for the most part and never missed or couldn't find a control.

Orienteering 12:21 [2] 1.07 mi (11:33 / mi) +3m 11:27 / mi
(sick) shoes: Inov8 Trailroc 255 2 Bk/Rd

MOD Stafford North course. planned by Ray
I liked this, probably because I'm still going really slow and kind of flowed through it all. Wasted about 1 minute on last control which was on the wrong tree

Sunday Sep 8, 2013 #

8 PM

Running 22:29 [2] 2.39 mi (9:24 / mi) +21m 9:09 / mi
(sick) shoes: Inov8 Trailroc 255 2 Bk/Rd

Feeling a bit stronger but cold now shifted to the chest. Shame. I'm in the Lakes tomorrow

Saturday Sep 7, 2013 #

9 AM

Running 34:15 [2] 3.55 mi (9:39 / mi) +37m 9:21 / mi
(sick) shoes: Inov8 Trailroc 255 2 Bk/Rd

Early one with Fly. very snotty and sneezy.

Thursday Sep 5, 2013 #

Note


LIVE - THE NORTH FACE® ULTRA-TRAIL DU MONT-BLANC® by UltraTrailMontBlanc
8 AM

Road bike 7:12 [3] 2.11 mi (17.6 mph) +3m
(sick) shoes: Forme Reflex road bike

4 PM

Road bike 2:28 [3] 0.65 mi (15.8 mph)
(sick) shoes: Forme Reflex road bike

9 PM

Running 12:07 [2] 1.37 mi (8:51 / mi) +9m 8:40 / mi
(sick) shoes: Inov8 Trailroc 255 2 Bk/Rd

Wednesday Sep 4, 2013 #

8 AM

Road bike 7:14 [3] 2.11 mi (17.5 mph) +4m
(sick) shoes: Forme Reflex road bike

4 PM

Road bike 8:02 [3] 2.0 mi (14.9 mph) +39m
(sick) shoes: Forme Reflex road bike

Tuesday Sep 3, 2013 #

Note
(sick)

First cold in a long time. Probably a combination of a highly stressed body + flights + high five'ing dozens of kids around the UTMB route
8 AM

Road bike 16:21 [2] 2.3 mi (8.4 mph) +6m
shoes: Forme Reflex road bike

4 PM

Road bike 9:08 [3] 2.01 mi (13.2 mph) +35m
shoes: Forme Reflex road bike

6 PM

Orienteering 14:59 [4] 1.61 mi (9:18 / mi) +26m 8:52 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Feet feeling not half as battered and sore as after Lakes 100 so had a little run around this Domination sprint event on Beaconside Staffs Uni. Quads and calves feeling weak though, to be expected.
Good recovery starter.

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