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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: simonw

In the 7 days ending Mar 10, 2014:

activity # timemileskm+m
  Running5 2:42:07 19.14(8:28) 30.8(5:16) 283
  Orienteering1 1:35:51 7.9(12:08) 12.71(7:32) 306
  Road bike9 1:13:40 19.57(15.9/h) 31.49(25.6/h) 217
  Total13 5:31:38 46.61(7:07) 75.01(4:25) 806
  [1-5]13 5:31:29

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TuWeThFrSaSuMo

Monday Mar 10, 2014 #

8 AM

Road bike (commute) 7:04 [3] 2.13 mi (18.1 mph) +4m
shoes: Forme Reflex road bike

12 PM

Road bike (commute) 6:40 [3] 2.11 mi (19.0 mph) +7m
shoes: Forme Reflex road bike

Road bike (commute) 7:31 [3] 1.82 mi (14.5 mph) +38m
shoes: Forme Reflex road bike

4 PM

Road bike (commute) 7:46 [3] 2.03 mi (15.7 mph) +37m
shoes: Forme Reflex road bike

Sunday Mar 9, 2014 #

Event: OD Regional level B Event and CompasSport Cup & Trophy Qualifying Round - B
 
11 AM

Running warm up/down 6:00 intensity: (22 @3) + (5:37 @4) + (1 @5) 0.82 mi (7:19 / mi) +3m 7:14 / mi
ahr:156 max:167 shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Cool down running back to download

Orienteering 1:35:51 intensity: (39 @1) + (10 @2) + (5:41 @3) + (1:10:02 @4) + (19:19 @5) 7.9 mi (12:08 / mi) +306m 10:50 / mi
ahr:159 max:178 shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Compass sport cup qualifier on Bentley Wood.
Implemented what Mike showed me on Beudesert. More visualisation of the whole area not just aiming and pacing to one feature. Planning the leg and keeping head up. Really worked and dare I say it I actually enjoyed the run. Ventured off path for most of it and always knew where I was.
Despite that, three major cock ups lost me time. Went to the wrong control twice and headed the wrong direction from another. Still would have been 10 minutes adrift of Stampy's 75 minutes.
After analysing the quickroute. Seems I got distracted and switched off crossing the main path from 13 - 14 and decided to go to 15 instead. 16 - 17 is something I need to practice, rough bearing over ridges and spurs.
Still quite achey all over and fuzzy headed so wasn't running well anyway.
C • Woohoo! 2

Brown - Splits

Saturday Mar 8, 2014 #

7 PM

Running 14:53 intensity: (9 @0) + (19 @1) + (1:19 @2) + (9:48 @3) + (3:18 @4) 1.92 mi (7:45 / mi) +28m 7:25 / mi
ahr:140 max:156 shoes: Inov8 Trailroc 255 2 Bk/Rd

Aborted attempt at big block. Terrible headaches. Too much caffeine I think and cold still lingering.

Friday Mar 7, 2014 #

8 AM

Road bike (commute) 7:19 [3] 2.07 mi (17.0 mph) +6m
shoes: Trek 1000 road bike

2 PM

Road bike (commute) 5:54 [3] 1.56 mi (15.9 mph) +33m
shoes: Trek 1000 road bike

Thursday Mar 6, 2014 #

8 AM

Road bike (commute) 7:06 [3] 1.99 mi (16.8 mph) +10m
shoes: Trek 1000 road bike

4 PM

Running 52:25 [3] 5.75 mi (9:07 / mi) +168m 8:21 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Out over the chase with Fly just a casual recovery type thing.

Been trying out Strava again. Don't see what the fuss is about. It appears to take off the non moving time making the run seem better than what it was. Never understood auto pause. If you stop running, your recovering.
I've apparently got Kudos. Really don't need that thanks.
Run it in parallel with AP I think but it's not really a training log, just an ego trip.

Road bike (commute) 8:29 [3] 1.83 mi (12.9 mph) +39m
shoes: Trek 1000 road bike

Wednesday Mar 5, 2014 #

8 AM

Running 15:32 [3] 1.89 mi (8:13 / mi) +3m 8:11 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Into work through wildwood via cashpoint
4 PM

Running intervals 1:13:17 [4] 8.76 mi (8:22 / mi) +81m 8:08 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Home from work along canal to Teddesley. Then Staffs way to Chet Arms. Home up road. Still V muddy in places.
10 X 3min(1min recovery)

Tuesday Mar 4, 2014 #

8 AM

Road bike (commute) 7:47 [3] 2.14 mi (16.5 mph) +5m
shoes: Trek 1000 road bike

12 PM

Road bike (commute) 8:04 [3] 1.9 mi (14.1 mph) +38m
shoes: Trek 1000 road bike

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