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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: simonw

In the 31 days ending Jul 31, 2015:

activity # timemileskm+m
  Running11 43:06:02 171.27(15:06) 275.64(9:23) 7472
  Road bike14 11:38:48 174.61(15.0/h) 281.01(24.1/h) 2305
  Mountain biking4 6:15:38 48.65(7.8/h) 78.29(12.5/h) 1552
  Orienteering4 2:32:23 16.1(9:28) 25.9(5:53) 248
  Total31 63:32:51 410.63(9:17) 660.84(5:46) 11577
  [1-5]31 63:03:11

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Thursday Jul 30, 2015 #

7 PM

Running 34:11 [3] 3.22 mi (10:37 / mi) +34m 10:17 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

With Fly. towpath

Tuesday Jul 28, 2015 #

7 PM

Orienteering 24:48 [3] 2.32 mi (10:41 / mi) +39m 10:09 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

O training around Marquis drive area. Legs fine but half asleep.

Orienteering 21:08 [3] 2.06 mi (10:15 / mi) +45m 9:36 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Friday Jul 24, 2015 #

Event: Lakeland 100
 
6 PM

Running 32:33:40 [3] 104.45 mi (18:42 / mi) +6254m 15:46 / mi
shoes: Inov8 Trailroc 255 4 Gy/Bu

Lakeland 100 2015
Going well until around Howtown. Quads turned to mush, battered by the earlier descents. Couldn't run downhill so lost between 2 and 4 hours.
Enjoyed it immensely but really need to actually train on that terrain with the long descents to be anywhere good at it.

Thursday Jul 23, 2015 #

10 AM

Running 37:00 [2] 3.75 mi (9:52 / mi) +34m 9:36 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Leg loosener with Fly. Towpath.

Wednesday Jul 22, 2015 #

1 PM

Road bike 1:45:36 [1] 16.09 mi (9.1 mph) +105m
shoes: Forme Reflex road bike

Monsal trail out & back from Bakewell Station with the family persuaded by the promise of 2 cafe stops.

Tuesday Jul 21, 2015 #

8 AM

Running 42:48 [3] 4.91 mi (8:43 / mi) +53m 8:26 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Morning run with dog
5 PM

Road bike 14:40 intensity: (57 @1) + (3:58 @2) + (5:42 @3) + (4:03 @4) 4.12 mi (16.9 mph) +33m
ahr:136 max:157 shoes: Forme Reflex road bike

Beacon Park to the in laws

Running 12:59 intensity: (3:30 @1) + (4:01 @2) + (4:53 @3) + (35 @4) 0.9 mi (14:26 / mi) +21m 13:27 / mi
ahr:123 max:154 shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Control collecting

Orienteering 23:27 intensity: (11 @0) + (13 @1) + (9 @2) + (4:15 @3) + (16:46 @4) + (1:53 @5) 2.89 mi (8:07 / mi) +68m 7:34 / mi
ahr:156 max:172 shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Park race training on Beacon Park. Domination park race.
Trying to keep it easy for the weekend with a little effort here and there. Lost a control which was hidden high up in a tree but eventually went back and found it some 30 seconds later. Almost missed out the next control and had to detour and correct. Apart from that no real hunting.

*Apparently this was a domination race. That's every one except the long where I didn't know it was a Dom league event. perhaps it's best I don't look.

Road bike 1:03:26 [3] 19.36 mi (18.3 mph) +175m
shoes: Forme Reflex road bike

Ride to Lichfield for the O. Felt quite rapid for some of it. Must've been a tailwind.

Monday Jul 20, 2015 #

9 AM

Mountain biking 1:08:48 [3] 10.5 mi (9.2 mph) +373m
shoes: Cotic Bfe 26"

26 ain't dead.
Borrowed Henry's Bfe as he's now stolen my forks and left me bikeless.
In my head I ride like this guy. Reality is very different.

Sunday Jul 19, 2015 #

10 AM

Running 41:22 [3] 4.72 mi (8:46 / mi) +56m 8:27 / mi
shoes: Inov8 Trailroc 255 4 Gy/Bu

The towpath route. Fishing match on. Wankers..

Saturday Jul 18, 2015 #

11 AM

Mountain biking 2:16:26 [1] 12.97 mi (5.7 mph) +477m
shoes: On-One 45650B

Day out around the Llandegla red route. Always feel the Chase has better trails. Made a change anyway. Cafe was much better than Chase.
The boy enjoyed it.

Friday Jul 17, 2015 #

8 AM

Road bike 6:36 [3] 2.1 mi (19.1 mph) +6m
shoes: Forme Reflex road bike

12 PM

Road bike 7:46 [3] 2.0 mi (15.5 mph) +44m
shoes: Forme Reflex road bike

6 PM

Running 1:17:46 [3] 7.77 mi (10:00 / mi) +234m 9:09 / mi
shoes: Inov8 Trailroc 255 4 Gy/Bu

Chase with the dog

Thursday Jul 16, 2015 #

6 PM

Road bike 45:06 [3] 12.97 mi (17.3 mph) +104m
shoes: Forme Reflex road bike

Ride around to Beano's to drop off cash.

Wednesday Jul 15, 2015 #

2 PM

Mountain biking 1:26:02 intensity: (50 @0) + (7:02 @1) + (25:28 @2) + (43:21 @3) + (9:21 @4) 13.77 mi (9.6 mph) +422m
ahr:131 max:157 shoes: On-One 45650B

Easy over the Chase.

Tuesday Jul 14, 2015 #

3 PM

Road bike 3:08:53 intensity: (1:00:00 @2) + (2:08:53 @3) 48.72 mi (15.5 mph) +859m
shoes: Forme Reflex road bike

Tour of Kent sportive.
Pleasant enough route but quite tired after an early start.

Sunday Jul 12, 2015 #

11 AM

Orienteering 39:39 intensity: (8 @0) + (8 @1) + (4 @2) + (1:00 @3) + (27:22 @4) + (10:57 @5) 4.67 mi (8:29 / mi) +19m 8:23 / mi
ahr:163 max:180 shoes: Inov8 Mudclaw 265 Bk/Bu

West mids relays.
Seemed like there was bugger all people there and no atmosphere.
Course was just a like a hard run with not that much nav involved. Going OK until the last control, ended up wrong side of hedge and had to track back a little. Lost about 30 seconds. Handed over to James Bennett then Tom O. All ran about the same speed to hold on to 3rd.

Saturday Jul 11, 2015 #

3 PM

Running 1:28:30 [3] 9.56 mi (9:15 / mi) +179m 8:45 / mi
shoes: Inov8 Trailroc 255 4 Gy/Bu

Round canal and bit of the Chase with Fly

Friday Jul 10, 2015 #

9 PM

Running 20:31 [2] 1.81 mi (11:20 / mi) +33m 10:43 / mi
shoes: Inov8 Trailroc 255 4 Gy/Bu

Thursday Jul 9, 2015 #

8 PM

Road bike 34:33 [2] 9.39 mi (16.3 mph) +165m
shoes: Forme Reflex road bike

Wednesday Jul 8, 2015 #

7 PM

Mountain biking 1:24:22 intensity: (20:17 @0) + (15:09 @1) + (22:46 @2) + (22:13 @3) + (3:57 @4) 11.41 mi (8.1 mph) +280m
ahr:113 max:161 shoes: On-One 45650B

Tuesday Jul 7, 2015 #

7 PM

Orienteering 43:21 intensity: (1:10 @1) + (5:00 @2) + (12:50 @3) + (24:02 @4) + (19 @5) 4.15 mi (10:26 / mi) +77m 9:52 / mi
ahr:146 max:169 shoes: Inov8 Trailroc 255 4 Gy/Bu

Monday Jul 6, 2015 #

5 PM

Running 35:38 intensity: (15 @0) + (4:36 @1) + (7:55 @2) + (22:52 @3) 4.01 mi (8:53 / mi) +37m 8:38 / mi
ahr:128 max:147 shoes: Inov8 Trailroc 255 4 Gy/Bu

Sunday Jul 5, 2015 #

9 AM

Running 4:01:37 intensity: (17 @0) + (3:35 @1) + (23:17 @2) + (2:45:41 @3) + (48:46 @4) + (1 @5) 26.17 mi (9:14 / mi) +537m 8:41 / mi
ahr:139 max:167 shoes: Inov8 Trailroc 255 4 Gy/Bu

Potteries Marathon.
Hotline went off at mile 11 so 20 minutes lost walking and talking at various points. Kind of distracted from the fabulous views.
Hated every minute of it. Too much traffic.

Saturday Jul 4, 2015 #

9 AM

Road bike 17:28 intensity: (2:43 @1) + (8:21 @2) + (6:24 @3) 3.17 mi (10.9 mph) +53m
ahr:124 max:141 shoes: Forme Reflex road bike

Road bike 2:20:13 intensity: (7:42 @0) + (33:47 @1) + (1:06:44 @2) + (31:14 @3) + (46 @4) 36.05 mi (15.4 mph) +560m
ahr:117 max:154 shoes: Forme Reflex road bike

Ride Staffs short sportive with Henry.
Kept it steady for him to start with. Regular drinks of plain water and 3 mouth fulls of flapjack. Job done. No bonking. Nothing for me except water
Too slow for him really so let him go ahead from just before Hixon. Avg speed picked up a bit then.

Friday Jul 3, 2015 #

8 AM

Road bike (commute) 6:51 [2] 2.11 mi (18.5 mph) +6m
shoes: Forme Reflex road bike

1 PM

Road bike (commute) 39:09 [3] 10.79 mi (16.5 mph) +119m
shoes: Forme Reflex road bike

Thursday Jul 2, 2015 #

8 AM

Road bike (commute) 6:51 [2] 2.09 mi (18.3 mph) +6m
shoes: Forme Reflex road bike

5 PM

Road bike (commute) 7:53 [2] 2.01 mi (15.3 mph) +31m
shoes: Forme Reflex road bike

Wednesday Jul 1, 2015 #

8 AM

Road bike (commute) 5:19 [2] 1.63 mi (18.4 mph) +7m
shoes: Forme Reflex road bike

10 AM

Road bike (commute) 8:28 [2] 2.02 mi (14.3 mph) +32m
shoes: Forme Reflex road bike

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