Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 29 days ending Feb 29, 2020:

activity	#	time	miles		km		+m
Bike	10	19:09:10	313.49	(3:40)	504.51	(2:17)	3710
Swimming	8	7:50:00	13.31	(35:18)	21.42	(21:56)
Circuits	7	5:30:00
Orienteering	4	3:53:41	19.52	(11:58)	31.42	(7:26)	989
running	4	2:46:49	20.4	(8:11)	32.83	(5:05)	682
Total	33	39:09:40	366.72		590.19		5381

5:37

0:00

» now

Saturday Feb 29, 2020 #

Note
(rest day)

Back really sore so took some Ibuprofen which helped a lot.

10 AM

Bike 1:00:00 [3] 17.0 mi (3:32 / mi)
shoes: Planet X

Turbo time.

Friday Feb 28, 2020 #

5 PM

running 28:40 [3] 3.65 mi (7:51 / mi) +70m 7:25 / mi
ahr:153 max:167 shoes: Speedcross4

Slip sliding away in very wet conditions through Clandon Park.

8 PM

Note

Pool shut.

Thursday Feb 27, 2020 #

5 PM

Circuits 45:00 [1]

3 x 6 weights, back a little sore on the squats.

Wednesday Feb 26, 2020 #

5 PM

running 27:01 [3] 3.65 mi (7:24 / mi) +39m 7:10 / mi
ahr:154 max:170 shoes: Speedcross4

Easy one getting a few more footpaths from East Clandon.

9 PM

Swimming 1:00:00 [3] 2.5 km (24:00 / km)

Good longer set in the 50m pool with Danni.

Monday Feb 24, 2020 #

Note
(rest day)

My lower back and now hip are very tight from the weekend and painful to move.

Sunday Feb 23, 2020 #

11 AM

Orienteering 1:30:18 [4] 13.2 km (6:50 / km) +540m 5:41 / km
shoes: X talons

This was a bit of a slog and unfortunately as i ran up a few courses, quite a few parts of the course were a reverse from last night.
On the plus side it was a good training session even if i feel broken now.

Saturday Feb 22, 2020 #

Event: British Night Orienteering Championships / TVOC Chiltern Challenge (UKOL)

7 PM

Orienteering 55:23 [4] 8.3 km (6:40 / km) +300m 5:39 / km
ahr:171 max:183 shoes: X talons

Pretty solid run with only dropping 30 seconds taking the path option to 2, slight miss on 9 and getting confused by the extra path just before 14.
Happy with the result as well.

Friday Feb 21, 2020 #

7 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Could feel R calf a little so got out and stretched off.

Thursday Feb 20, 2020 #

Event: KNC 21

10 AM

Circuits 45:00 [1]

Weights x 6 and core x 20.

7 PM

Orienteering 40:00 [3] 3.43 mi (11:40 / mi) +149m 10:17 / mi
shoes: X talons

Testing out new head torch on Addington Hills.

Wednesday Feb 19, 2020 #

9 AM

Bike 1:56:42 [3] 27.52 mi (4:14 / mi) +745m 3:55 / mi

Finally got outside and the floods are down. Took it steady and NP was up.

9 PM

Swimming 1:05:00 [4] 2.8 km (23:13 / km)

Going ok tonight on the longer reps.

Tuesday Feb 18, 2020 #

10 AM

running 57:32 [3] 6.66 mi (8:38 / mi) +343m 7:27 / mi
ahr:159 max:180 shoes: Speedcross4

From Ranmore Church taking in 3 decent hills.

3 PM

Circuits 45:00 [1]

Weight 3 x 6 and core x 20.

Monday Feb 17, 2020 #

9 AM

Bike 1:00:00 [3] 17.0 mi (3:32 / mi)
shoes: Planet X

Another hour ticking over.

Sunday Feb 16, 2020 #

Event: MV SE League Event

7 PM

Swimming 55:00 [3] 2.5 mi (22:00 / mi)

Drills with AJ.

Saturday Feb 15, 2020 #

9 AM

Bike 1:00:00 [3] 17.0 mi (3:32 / mi)
shoes: Planet X

On the turbo getting used to the bars again.

3 PM

Circuits 45:00 [1]

Right leg getting better and nearly up to speed.
3 x 6.

Friday Feb 14, 2020 #

Note
(injured)

A little better today.

Thursday Feb 13, 2020 #

Note
(injured)

Right quad is quite painful.

Wednesday Feb 12, 2020 #

7 PM

Orienteering 48:00 [4] 4.4 km (10:55 / km)

Leith Hill night O with Adam and Rich.
M16 course from the 2016 British Champs so the dark made it as hard as it could be. My main torch never got working so I had to use my small back up light.
I missed as mainly as I hit so not very clean and I was rushing it too much when the other 2 were around. Overall I’m happy that I’ll have a new headlight in a few days and great training.
I ran into a branch early on and will need to rest it for a few days

Tuesday Feb 11, 2020 #

8 PM

Circuits 1:00:00 [1]

Great club session.

Monday Feb 10, 2020 #

8 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

Steady spin with the club.

Sunday Feb 9, 2020 #

7 PM

Swimming 1:00:00 [3] 2.2 km (27:16 / km)

Not feeling it tonight.

Saturday Feb 8, 2020 #

9 AM

Bike 5:37:52 [3] 89.78 mi (3:46 / mi) +1456m 3:35 / mi
ahr:141 max:176

Down to Brighton on a wonderful day. Going well on the hills and only Rich was in front of me on Ditchling, started to feel it in the last 20 but finished well when I was solo from Cranleigh hitting FTP for the last 4 miles.