Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 30 days ending Sep 30, 2009:

activity	#	time	miles		km		+m
Bike	13	16:15:01	280.64		451.64
running	15	12:14:47	100.29	(7:20)	161.41	(4:33)
Circuits	7	5:10:00
Swimming	13	4:49:27	8.08	(35:50)	13.0	(22:16)
Orienteering	3	2:10:19	12.24	(10:39)	19.7	(6:37)	265
Total	26	40:39:34	401.25		645.75		265

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Wednesday Sep 30, 2009 #

Swimming 21:30 [3] 1.0 km (21:30 / km)

Bike 1:32:11 [3] 29.53 mi (3:07 / mi)

Up beacon hill, onto the hogs back, ash, A331, hawley, yateley 10km route then back home. Had a guy drafting me for the last 4 miles as i was killing myself to stay infront!!

Circuits 45:00 [3]

Tuesday Sep 29, 2009 #

Swimming 21:40 [3] 1.0 km (21:40 / km)

running warm up/down 26:00 [2] 3.5 mi (7:26 / mi)
shoes: Asics GT 2140

running intervals 38:20 [5] 8.0 km (4:48 / km)
shoes: Asics GT 2140

Grass. 2km, 4x1km and 4x500m. Recoveries were 2min, 90 for the k's and 75 on the 5's. Felt good tonight and pushed hard after the 2km which felt easy. Left groin was giving me a bit of jip though!! Times were 6.57, 3.20 ave for the k's and 1.39, 1.35, 1.34 and 1.31 on the 5's.

Monday Sep 28, 2009 #

Swimming 21:35 [3] 1.0 km (21:35 / km)

8.20

Bike 1:22:39 [3] 25.21 mi (3:17 / mi)

To the Hen and Chicken and back. Starting to feel stronger on the bike now without needing to push it.

Circuits 45:00 [3]

Usual

Sunday Sep 27, 2009 #

running warm up/down 10:00 [1] 1.3 mi (7:42 / mi)
shoes: Asics GT 2140

running race 21:19 [5] 6.0 km (3:33 / km)
shoes: Asics DS trainer 09

Southern road relays. Another hot one and felt it on the 2nd lap!! 20seconds down on my p.b. Mixed feelings. Disappointed to be so slow but without the amount of specific training i could be doing if not injured then is wasn't so bad. Went through in 10.30

Bike 1:12:25 [4] 23.2 mi (3:07 / mi)

Peed off enough to get out on my bike to hurt myself when i got home. Up crondal hill, hogsback, A331 to camberley and then back part the ely.

Saturday Sep 26, 2009 #

running 30:00 [2] 4.2 mi (7:09 / mi)
shoes: Asics GT 2140

Easy run watching the womens relay.

Friday Sep 25, 2009 #

Note
(rest day)

Thursday Sep 24, 2009 #

Swimming 21:32 [3] 1.0 km (21:32 / km)

running warm up/down 26:00 [2] 3.5 mi (7:26 / mi)
shoes: Asics GT 2140

running tempo 10:00 [4] 2.8 km (3:34 / km)
shoes: Asics GT 2140

running intervals 15:45 [5] 3.0 km (5:15 / km)
shoes: Asics GT 2140

Grass. After the tempo we had 6 sets of 300 and 200 all off 100m jog. Felt like i was moving well tonight and running freely:-) didn't have my watch on.

Wednesday Sep 23, 2009 #

running 30:32 [3] 4.69 mi (6:31 / mi)
shoes: Asics GT 2140

Steady run with stopher around the pond. Nice pace at the end.

Circuits 45:00 [3]

usual

Tuesday Sep 22, 2009 #

Swimming 21:30 [3] 1.0 km (21:30 / km)

8.27

running warm up/down 26:00 [2] 3.5 mi (7:26 / mi)
shoes: Asics GT 2140

running intervals 17:00 [4] 4.0 km (4:15 / km)
shoes: Asics GT 2140

Grass. 2km, 2x1km. 2min and 90sec recovery. Only got this far tonight as my glute which i had massage on last night was in bits and not letting me run correctly. 6.50 and 2x 3.20.

Monday Sep 21, 2009 #

Bike 1:01:00 [3] 18.5 mi (3:18 / mi)

Bonked after an hour through lack of food today. Legs not too bad though.

Sunday Sep 20, 2009 #

Bike long 2:19:00 [3] 38.57 mi (3:36 / mi)

Did a lap of the ironman route starting at Buckshaw. Really nice weather for it and burnt past a big group going up from the reservoir:-) felt easy today!!

C • be careful! 2

Saturday Sep 19, 2009 #

running long 1:53:40 [4] 15.03 mi (7:34 / mi)
shoes: Asics GT 2140

Long run with Vicky from her mum's. Up onto wheelton moor, green hill and back through the woods.

Friday Sep 18, 2009 #

Note
(rest day)

Thursday Sep 17, 2009 #

running warm up/down 26:00 [2] 3.5 mi (7:26 / mi)
shoes: Asics GT 2140

running intervals 37:00 [5] 6.0 km (6:10 / km)
shoes: Asics GT 2140

Grass. 4x600, 4x400 and 10x200. All off 100 jog recovery so just under a minute. Times were 1.56, 55, 54 and 54. 75, 74, 73 and 73. I chilled out on the 2's to protect my achillies. The 1st couple of reps felt awkward tonight but i soon warmed up though.

Wednesday Sep 16, 2009 #

Swimming 23:00 [3] 1.0 km (23:00 / km)

Bike 1:01:00 [3] 18.2 mi (3:21 / mi)

over to farmham, bentley and back.

Tuesday Sep 15, 2009 #

Swimming 22:35 [3] 1.0 km (22:35 / km)

Bike intervals 49:00 [4]

Didn't fancy a soaking tonight so did 10x3mins in the gym off 1min.

Monday Sep 14, 2009 #

Swimming 24:00 [2] 1.0 km (24:00 / km)

Nice and easy.

Bike 1:29:05 [2] 25.91 mi (3:26 / mi)

Out to Crondal, Farmham, A331 and back through Hawley. Nice and slow.

Circuits 40:00 [3]

No quads tonight as they are a little tired!!

Sunday Sep 13, 2009 #

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics GT 2140

achillies very stiff and nearly didn't race!!

running race 34:02 [4] 9.0 km (3:47 / km)
shoes: Asics GT 2140

London duathlon, Richmond Park. After 2km i started to feel ok, although my legs were heavy towards the end from yesterday. Saw some of the trail race runners aswell. The times included transition.

Bike race 43:41 [5] 20.0 km (2:11 / km)

Killed myself from the start and flagged a bit on the 2nd lap but didn't die as much as others.

running race 17:59 [5] 5.0 km (3:36 / km)
shoes: Asics GT 2140

Nearly fell off from the bike as my legs were battered!! Achillies had seized up on the bike and it took a mile to warm up. Finished very strongly with the last 2 miles in 6.02 and 6.10. Great event but bloody pricey!! 52 quid and not even a goody bag!!!!!

C • Nice work! Not a bad weeken... 4

Saturday Sep 12, 2009 #

Event: The 2nd City of London Orienteering Race

running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Asics GT 2140

Very slow on the warm down!

Orienteering race 57:54 [5] 8.4 km (6:54 / km)
shoes: Asics GT 2140

Another great race, just like last year!! Hesitant to 2, not the best route choice to 11, 12, and 16 but only very small one's. Didn't get the correct route for 17 or 18, maybe 90 secs between them but pulled it back after that.

C • Trophy 5

Friday Sep 11, 2009 #

Note
(rest day)

Thursday Sep 10, 2009 #

Bike warm up/down 20:00 [2] 5.7 mi (3:31 / mi)

Bike intervals 20:00 [4] 6.91 mi (2:54 / mi)

With the battering my achillies is gonna get this weekend i took the easy option. 2x10mins with 2min recovery. 3.45m and 3.46m.

Wednesday Sep 9, 2009 #

Swimming 22:30 [3] 1.0 km (22:30 / km)

Bike 1:25:00 [3] 26.95 mi (3:09 / mi)

Same as monday but carried on past blackbush.

Circuits 45:00 [3]

Tuesday Sep 8, 2009 #

Swimming 22:30 [3] 1.0 km (22:30 / km)

running warm up/down 26:00 [2] 3.5 mi (7:26 / mi)
shoes: Asics GT 2140

running intervals 40:00 [5] 9.0 km (4:27 / km)
shoes: Asics GT 2140

Road. 4x2km and 5x200 on grass. Felt good tonight and worked well. The 2's were a case of going through the motions. 6.22, 24, 24 and 20.

Monday Sep 7, 2009 #

Swimming 22:15 [3] 1.0 km (22:15 / km)

8.45

Bike 1:15:00 [3] 24.03 mi (3:07 / mi)

Beacon hill, right at the top and down into farmham. Took the hog's back and then the A331. Plenty of wind and speed here. Back through hawley and past the Ely.

Circuits 45:00 [3]

Usual

Sunday Sep 6, 2009 #

running warm up/down 10:00 [1] 1.7 km (5:53 / km)
shoes: Salomon Speed Cross

Very slow this morning.

Orienteering race 43:10 [5] 5.7 km (7:34 / km) +230m 6:18 / km
shoes: Salomon Speed Cross

SE middle champs Blean. An ok run on an area that wasn't technical enough for a middle. Lots of compass work which i mostly executed. Lost 90 secs at 11 when i was too high and a min at 24 which i overshot..

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon Speed Cross

Saturday Sep 5, 2009 #

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics GT 2140

Orienteering race 14:18 [5] 2.9 km (4:56 / km) +10m 4:51 / km
shoes: Asics GT 2140

Canterbury uni. SE sprint champs 1st round. Good run except a 25 sec mistake on the way to 6.

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics GT 2140

Orienteering race 14:57 [5] 2.7 km (5:32 / km) +25m 5:18 / km

Round 2. Hit it hard to try and catch axle and it helped for a few controls. Only about 30 seconds of time loss throughout the course and felt strong at the end.

Friday Sep 4, 2009 #

Note
(rest day)

Thursday Sep 3, 2009 #

Note

My lower back has been killing me for the past few days with all the cycling i've been doing so i skipped the morning exercise:-(

running warm up/down 26:00 [2] 3.5 mi (7:26 / mi)
shoes: Asics GT 2140

running intervals 47:30 [5] 10.0 km (4:45 / km)
shoes: Asics GT 2140

Grass. 10min tempo, min recovery, then 2sets of 3, 2, 1, 1, 2, 3. The recoveries were half the time of the rep. Felt really easy tonight and trained bloody well. Starting to go in the right direction at last!! Went through the 1st lap of the tempo in 7.40.

Wednesday Sep 2, 2009 #

Swimming 23:00 [3] 1.0 km (23:00 / km)

Swim was crap this morning!! 8.42

Bike 1:25:00 [3] 25.5 mi (3:20 / mi)

Up Beacon hill into Farmham, along the hogs back and up the 331, then back through Cove. Absolutely peed on!

Circuits 45:00 [3]

Usual

Tuesday Sep 1, 2009 #

Swimming 21:50 [3] 1.0 km (21:50 / km)

running warm up/down 26:00 [2] 3.5 mi (7:26 / mi)
shoes: Asics GT 2140

running intervals 34:40 [5] 7.89 km (4:24 / km)
shoes: Asics GT 2140

4xthe short 2km loop. Felt ok tonight and pushed hard on the last rep which was on my own. Times were 6. 29 24 25 and 29.

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