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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: simonw

In the 30 days ending Jun 30, 2016:

activity # timemileskm+m
  Running10 12:37:06 60.88(12:26) 97.98(7:44) 2847
  Mountain biking4 8:11:55 58.99(7.2/h) 94.93(11.6/h) 1695
  Road bike3 3:03:59 45.82(14.9/h) 73.74(24.0/h) 419
  Orienteering3 2:36:58 15.02(10:27) 24.17(6:30) 315
  Total20 26:29:58 180.71(8:48) 290.82(5:28) 5276
  [1-5]20 26:14:48

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Thursday Jun 30, 2016 #

6 PM

Running 1:00:45 intensity: (2:43 @0) + (6:37 @1) + (11:26 @2) + (36:23 @3) + (3:36 @4) 5.54 mi (10:58 / mi) +131m 10:13 / mi
ahr:129 max:159 shoes: Inov8 Terraclaw 250 Rd/Bk

Wednesday Jun 29, 2016 #

7 PM

Running 33:08 [3] 3.78 mi (8:46 / mi) +42m 8:28 / mi
shoes: Inov8 Terraclaw 250 Rd/Bk

Sunday Jun 26, 2016 #

3 PM

Running 1:21:38 [3] 8.7 mi (9:23 / mi) +274m 8:33 / mi
shoes: Inov8 Mudclaw 300 Rd/Bk

Saturday Jun 25, 2016 #

10 AM

Mountain biking 3:10:05 intensity: (7:30 @0) + (32:03 @1) + (56:47 @2) + (1:10:51 @3) + (22:54 @4) 22.8 mi (7.2 mph) +631m
ahr:126 max:164 shoes: Stanton Switchback 631

Friday Jun 24, 2016 #

2 PM

Mountain biking 1:21:05 [2] 9.21 mi (6.8 mph) +247m
shoes: Stanton Switchback 631

Thursday Jun 23, 2016 #

9 PM

Mountain biking 1:05:58 [3] 9.93 mi (9.0 mph) +275m
shoes: Stanton Switchback 631

Wednesday Jun 22, 2016 #

7 PM

Running 27:43 intensity: (16 @0) + (2 @1) + (5 @2) + (22 @3) + (24:56 @4) + (2:02 @5) 2.5 mi (11:05 / mi) +286m 8:11 / mi
ahr:159 max:180 shoes: Inov8 Mudclaw 265 Bk/Bu

Pontesbury Earls Hill fell race.
Terrible race for me. Just no go in the legs for the climb, descending was useless and rolled in the usual 41st position. Henry 28th
http://www.merciafellrunners.org.uk/node/2775

Tuesday Jun 21, 2016 #

7 PM

Running 17:37 [4] 2.51 mi (7:01 / mi) +86m 6:20 / mi
shoes: Inov8 Mudclaw 265 Bk/Bu

Sunday Jun 19, 2016 #

11 AM

Orienteering 1:21:44 intensity: (15 @0) + (16 @1) + (24 @2) + (10:46 @3) + (57:38 @4) + (12:25 @5) 7.58 mi (10:47 / mi) +183m 10:02 / mi
ahr:156 max:176 shoes: Inov8 Mudclaw 265 Bk/Bu

Sandwell Valley West Mids league.
Soon remembered this wasn't the greatest area in the world so proceeded to plod through the nettles, brambles and cycle tracks so lightly marked on the map they were invisible.
Screwed up #1, micro nav again. Most of the other 24 controls were ok baring a few dubious route choices and, as always taking the route that was blocked and having to u turn.
Running was a struggle but looking at the speed on flats s'pose was almost acceptable just hard work judging by HR. Keep on plodding..

Results http://www.harlequins.org.uk/results/20160619_sand...
Hardly a stellar field but in the top half so not all bad considering all the cock ups

Saturday Jun 18, 2016 #

11 AM

Road bike 2:33:35 intensity: (1:04 @0) + (11:05 @1) + (59:22 @2) + (1:21:15 @3) + (49 @4) 41.36 mi (16.2 mph) +381m
ahr:128 max:151 shoes: Forme Reflex road bike

Brewood cycle challenge today. Beano was doing it but no entry on the day. Decided not to gate crash so just did a bit on my own. Weak as fook and completely bollocksed by 30 miles so limped home. Was hoping to do 50 odd but no chance of that. Eating too much junk since 160 and lost a lot of fat adaptation. Will be pre diabetic if I carry on. Time to draw the line..

Friday Jun 17, 2016 #

2 PM

Running 2:17:42 intensity: (16 @0) + (14:33 @1) + (16:45 @2) + (1:12:48 @3) + (32:32 @4) + (48 @5) 10.41 mi (13:14 / mi) +329m 12:03 / mi
ahr:137 max:172 shoes: Inov8 Mudclaw 300 Rd/Bk

It's been raining all week so the thought of thrashing the bike through the gloop with a brand new cassette and chain didn't appeal. Long run with Fly to find some of the new Fisher trails. Look nice and loamy. Running wise? Still dying on my feet.

Monday Jun 13, 2016 #

Note

Got dragged in to work on new digital substation in France. No cars at CDG airport so had to drive across on the tunnel. Never set foot on French soil between hotel and site so no chance of a run. Kit was so shit it never got fixed and wrong part delivered from AZ. Ended up sending in the professor from Phoenix. Awaiting results of if it got fixed.

Saturday Jun 11, 2016 #

11 AM

Mountain biking 2:34:47 [3] 17.05 mi (6.6 mph) +542m
shoes: Stanton Switchback 631

Stringing together some trails. Shoulder hurts.

Friday Jun 10, 2016 #

Note

Just a small tip for Mark Vaz if he ever tries to bullshit his way to a record again.
This is a tracker and this is how you verify record attempts
http://www.marathonmanuk.co.uk/fastest-crossing-of...

Wednesday Jun 8, 2016 #

7 AM

Road bike (commute) 7:37 [3] 1.8 mi (14.2 mph) +3m
shoes: Trek 1000 road bike

4 PM

Road bike (commute) 22:47 [2] 2.66 mi (7.0 mph) +35m
shoes: Trek 1000 road bike

7 PM

Running 29:02 intensity: (9 @0) + (5 @1) + (3 @2) + (23 @3) + (25:53 @4) + (2:29 @5) 3.25 mi (8:56 / mi) +301m 6:56 / mi
ahr:161 max:175 shoes: Inov8 Mudclaw 265 Bk/Bu

Rodney's Pillar fell race. High sports 2016 summer series #4

Bit of a long drive but got pestered to take the boy.
Not much fellside stuff on this one. More like the Wrekin up and down a path.
Blowing terrible tonight. Heart rate high even on the walking bits. Started a bit farther up the field this week but struggled to hold on. Henry lost me on the climb and I seemed to be getting picked off by a number of people until the gradient mellowed slightly.
Nobody passed me on the descent but I overtook maybe 5.
Glad I went but don't feel fast at all. There's folk well inside top 15 who I used to easily stay with. It'll come hopefully.

Tuesday Jun 7, 2016 #

6 PM

Orienteering 32:37 intensity: (9 @0) + (17 @1) + (53 @2) + (8:55 @3) + (22:23 @4) 3.82 mi (8:32 / mi) +13m 8:27 / mi
ahr:150 max:165 shoes: Inov8 Terraclaw 250 Rd/Bk

Urban O on Beacon Park, Lichfield.
Concentrating on flow a bit more and not letting the map go out of orientation.
Know this area too well now.

Monday Jun 6, 2016 #

6 PM

Running intervals 36:10 intensity: (17 @0) + (2:27 @1) + (10:07 @2) + (11:36 @3) + (11:07 @4) + (36 @5) 3.91 mi (9:15 / mi) +34m 9:00 / mi
ahr:136 max:171 shoes: Inov8 F-lite 240 Bk/Wh

Very loose interval session on the towpath with Fly. about 10 X 200m with varying recovery when I could be arsed, passing the boaters or arguing with stupid pensioners who think it's ok throwing there garden waste in the woods

Sunday Jun 5, 2016 #

11 AM

Orienteering 42:37 intensity: (27 @0) + (4 @1) + (35 @2) + (8:15 @3) + (29:20 @4) + (3:56 @5) 3.62 mi (11:46 / mi) +119m 10:41 / mi
ahr:154 max:172 shoes: Inov8 Mudclaw 300 Rd/Bk

Pooley Fields orienteering Tamworth. OD event as part of YBT. Blue course longest on offer.
Got around this with no major disasters, only the normal micro nav fumbles and taking way too long on the emit brick. Felt unfit when running as seen by the high HR. Hope fitness returns soon. Beat Ray which is always a special occasion.
4 weeks since 160 so this week will try some speed work

Friday Jun 3, 2016 #

1 PM

Running 3:59:26 intensity: (2:04 @0) + (13:07 @1) + (1:21:30 @2) + (1:57:20 @3) + (25:25 @4) 11.47 mi (20:52 / mi) +1157m 15:54 / mi
ahr:131 max:163 shoes: Inov8 Mudclaw 300 Rd/Bk

Got Henry out on the Longmynd Valleys route. It's better in the winter. Good first climb but once on tops a bit of a drag then the big hills to finish put him off a bit. Missed out Yearlet as he was completely bollocksed. Good day out though.

Thursday Jun 2, 2016 #

6 PM

Running 1:33:55 [3] 8.81 mi (10:40 / mi) +207m 9:56 / mi
shoes: Inov8 Mudclaw 300 Rd/Bk

Standard Chase run. Not really feeling it. Quite tired. Kept having to stop.

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