Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 30 days ending Jun 30, 2011:

activity

time

miles

Bike

38:52:00

703.87

(3:19)

1132.77

(2:04)

Swimming

12:51:55

24.3

(31:46)

39.1

(19:45)

running

8:06:59

73.16

(6:39)

117.73

(4:08)

Circuits

6:00:00

Transition run

5:05:45

42.4

(7:13)

68.24

(4:29)

Orienteering

44:10

3.73

(11:51)

6.0

(7:22)

Total

71:40:49

847.45

1363.84

averages - sleep:7.6 weight:140lbs

6:32

0:00

» now

Thursday Jun 30, 2011 #

6 AM

Swimming 52:00 [3] 3.0 km (17:20 / km)
slept:8.0

4 laps of the lake and it was very warm today.

4 PM

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

Around Fleet to pick up a few things.

5 PM

Transition run 56:00 [3] 8.0 mi (7:00 / mi)
shoes: Asics 2150

Up and around Ceasar's Camp. Absolutely loved it.

Wednesday Jun 29, 2011 #

6 AM

Bike 1:05:00 [3] 20.8 mi (3:08 / mi)
shoes: Planet X

to work.

3 PM

Bike 2:40:00 [3] 50.0 mi (3:12 / mi)
shoes: Planet X

Garmin works om mains but will not charge???
From work, Sunningdale, Chobham, Woking, Normandy, Aldershot, Pirbright and home.

6 PM

Transition run 30:00 [3] 4.5 mi (6:40 / mi)

Around the Polo Fields.

Tuesday Jun 28, 2011 #

6 AM

Swimming intervals 45:00 [4] 2.0 km (22:30 / km)

200 warm up.
5 x 300 off 30.
6 x 50.
Back to normal.

5 PM

running 1:00:00 [3] 9.0 mi (6:40 / mi)
shoes: Asics 2150

Missed the showers and perfect for a jog. Around Long Valley North.

Monday Jun 27, 2011 #

9 PM

Note
(rest day)

I've drunk copious amounts of water today and have finally hydrated myself.

Sunday Jun 26, 2011 #

7 AM

Swimming 50:00 [3] 3.0 km (16:40 / km)

OWS.
1 down 2 to go.

9 AM

Bike long 3:57:00 [3] 71.0 mi (3:20 / mi)

My Garmin is dead. It took on too much water on Wednesday and hasn't recovered.R.I.P.
The next part of the Long Day was a 4 hour ride with Twiggy and Alex. We had a 90 min rest after the swim and then rode to Albury and did the JS loop minus Cold Harbour. I wasn't feeling great up the climbs but the pace was faster than normal. We finished it off going through Pirbright.

1 PM

Transition run long 1:45:00 [3] 13.0 mi (8:05 / mi)
shoes: Asics 2150

Instead of waiting 90 mins after the ride we went straight out into an oven. Took a small bottle of water. The pace was very easy as Alex is certainly a biker. Twiggy turned around after 30 mins as it was too hot for him. We plugged on up Ceasars Camp and back to Cove. Long Valley was like a desert on the way back as we were running with the wind on our backs. The pace wasn't the problem, just the heat. Finished off with a cold can of coke and a garden hose shower.
Very happy with the days work and very confident now for Bolton.
What doesn't kill me makes me stronger!!!

C • Kill me now! 3

Saturday Jun 25, 2011 #

Note
slept:7.0 weight:140lbs (rest day)

Friday Jun 24, 2011 #

6 AM

Circuits 1:00:00 [2]

Weights x 18.
55, 25, 45, 140 and 115.
Raises and drops.

5 PM

Swimming 50:00 [3] 2.5 km (20:00 / km)

Pull set.
1,2,3,2,1,2,3,2,1,2,3,2,1.

Thursday Jun 23, 2011 #

6 AM

Swimming long 1:10:00 [3] 3.75 km (18:40 / km)
slept:8.0

OWS. guessing the time again but this felt good.

4 PM

Bike 1:58:06 [3] 35.25 mi (3:21 / mi)
ahr:142 max:171

We got further today than Mondays attempt and we're very evenly matched which is good.
Elstead, Hindhead, towards Bordon then Churt, Farnham and home.

Wednesday Jun 22, 2011 #

6 AM

Bike 1:04:48 [3] 20.69 mi (3:08 / mi)
slept:8.0

Tail wind into work.

10 AM

Bike 2:14:08 [3] 41.51 mi (3:14 / mi)
ahr:145 max:164

Did a deal at work so got the day to train. To Maidenhead, Henley, Reading for a brew at Sweatshop and home in the p!ssing rain. Absolutely soaked and cold.

1 PM

Transition run 30:00 [3] 4.23 mi (7:06 / mi)
shoes: Asics 2150

Not the quickest transition as a complete change was needed before going out to get soaked again. Around the fire station loop.

Tuesday Jun 21, 2011 #

6 AM

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

200 crawl.
200 kick.
200 crawl.
200 pull.
200 crawl.
200 catch up.
200 crawl.
200 recovery.
400 pull.

6 PM

running 51:44 [3] 7.83 mi (6:36 / mi)
shoes: Asics 2150

Didn't feel very good at all. Awkward and slow but finished it off.
To North Camp train station, BWVP and back past the stadium.
Could also feel my hamstring.

Monday Jun 20, 2011 #

6 AM

Circuits 1:00:00 [2]
slept:7.5

Weights x 18.
55, 25, 45, 140 and 120.
60 raises and 30kg + bar squats.

4 PM

Bike 59:25 [3] 18.04 mi (3:18 / mi)

Set off for a ride with Twiggy and he had a blow out after 30 mins. 2 innertubes later I decided to head home and collect the skinny wretch in my car. Was a good pace and the rain was warm.

6 PM

running 30:00 [3] 4.52 mi (6:38 / mi)
shoes: Asics 2150

Sunday Jun 19, 2011 #

8 AM

Bike long 4:32:52 [3] 79.76 mi (3:25 / mi)
ahr:148 max:170 slept:10.0

Great weather for a ride and got in a lot of climbs.
Puttenham, Albury, Winterfold, Peaslake, Ewshot, Holmbury, Leith, Coldharbour, Dorking, Brokham, 1 lap of the Ball Buster, Epsom, Kingston and a couple of laps of Richmond Park.

Saturday Jun 18, 2011 #

8 PM

running 45:00 [3] 6.71 mi (6:42 / mi)
shoes: Asics 2150

Friday Jun 17, 2011 #

6 AM

Circuits 1:00:00 [2]

Weights x 18.
55, 25, 45, 140 and 120.
60 raises and 30kg + bar squats.

3 PM

Swimming intervals 51:00 [4] 2.4 km (21:15 / km)

Garrison 40m.
2 x 10 lengths, 2 x 8, 2 x 6, 2 x 4 and 2 x 2,
Worked hard when the going got tough,

Thursday Jun 16, 2011 #

6 AM

Swimming long 55:00 [3] 3.0 km (18:20 / km)
slept:8.0

Still not sure about the time but I was showered and changed by 7.07.

4 PM

Bike 1:01:24 [3] 18.04 mi (3:24 / mi)

Out to Fleet, Crookham, Shot and home.

6 PM

running 30:00 [3] 4.42 mi (6:47 / mi)
shoes: Asics 2150

To the gym and then some.

Wednesday Jun 15, 2011 #

4 PM

Bike long 3:00:20 [4] 54.02 mi (3:20 / mi)
ahr:146 max:167

I made this hard by doing lots of standing to build up the fatigue. It certainly worked. Didn't appreciate the rain for the middle hour and I never really warmed up again.
Hindhead, Haslemere, out to the Petworth road, Godalming, Guildford, Normandy and home.

7 PM

Transition run 58:56 [3] 8.67 mi (6:48 / mi)
ahr:164 max:175 shoes: Asics 2150

Not too bad really.

Tuesday Jun 14, 2011 #

6 AM

Swimming intervals 43:00 [4] 2.0 km (21:30 / km)

200 crawl.
200 pull.
4,3,2,1, 8 x 50 and 200 cool down.

4 PM

running 1:00:03 [3] 9.12 mi (6:35 / mi)
ahr:160 max:171 shoes: Asics 2150

A bit dehydrated, need to sort that.
Canal, ranges and home.

Monday Jun 13, 2011 #

Note

Week 9 and start of the 4 week build period. Slightly higher intensity but getting into more race specific sessions with the rest just fillers.

6 AM

Circuits 1:00:00 [2]
slept:6.5

Weight x 18.
55, 25, 45, 140 and 120.

4 PM

Bike 1:55:33 [3] 35.05 mi (3:18 / mi)
ahr:146 max:166

Good ride catching the sun.
Puttenham, Godalming, Elstead, Tilford, Farnham, Crondall, Fleet( stopped off to say hello to the Beatties and got a bag full of cakes) and home.

Sunday Jun 12, 2011 #

7 AM

Bike 2:37:00 [2] 44.04 mi (3:34 / mi)

A mellow ride with Mark around Wycombe. Good chat.

3 PM

Swimming 20:00 [2] 1.0 km (20:00 / km)

Easy.

Saturday Jun 11, 2011 #

7 AM

Swimming race 24:35 [4] 1.5 km (16:23 / km)

Open water.
Started off in the middle and held my own. Took a narrow route to the first bouy and maybe got too far out of contention. After the initial fast start I felt a little tired half way around the first lap but then recovered and the rest of the swim was good. The only downside was that I was at the front of the 2nd pack so didn't have a toe on the 2nd lap.
Not sure the distance is accurate but if so then very happy. Out of the swim and a transitionof 1.05.

8 AM

Bike race 1:14:30 [5] 42.2 km (1:46 / km)
shoes: Planet X

Got on the bike and the legs were cold. Got my head down and missed the first turn which cost me about 20 seconds. From then on I worked hard into the wind to the turn around point. Got a little slack here and switched off for a while but got on it again for the last 5 miles.
2.2 km longer than a standard event as well.
Transition of about 1.10. Need to loosen the laces on my flats which took too long to put on.

9 AM

running race 36:33 [4] 6.23 mi (5:52 / mi)
ahr:174 max:191 shoes: Asics DS trainer 09

The route was around the lake and back twice on grass. Not the best underfoot conditions but the ground was firm enough.
This felt soooo easy. Didn't push at all for the first 4 miles and I was ripping up the field. When the 2nd lap started all the slower runners were there to pull on as well. Started to work on the 5th mile and it only started to hurt in the last mile. Maybe I should have pushed earlier but thats for next time.
Miles were
6.00.
5.53.
5.54.
5.50.
5.55.
5.54.
Finished strongly in 14th and very happy with joining the sub 220 club in my first attempt. Overall time of 2.17.54.
Got a great blister on my right heel so socks will be needed for the IM.

C • well done 7

Friday Jun 10, 2011 #

4 PM

Swimming 15:00 [2] 0.7 km (21:26 / km)
slept:8.0

400 crawl and 6 x 50m practicing starts and sighting.

Bike 15:00 [2] 5.12 mi (2:56 / mi)
shoes: Planet X

Aound the outside of the polo fields twice with a few spin ups.

running 6:00 [2] 1.0 mi (6:00 / mi)
shoes: Asics 2150

Ready to roll.

Thursday Jun 9, 2011 #

6 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)
slept:8.0

A pull set of 1, 2, 3, 2, 1, 2, 3, 2 and 1. Then 6 x 50 crawl.

4 PM

running warm up/down 14:12 [2] 2.0 mi (7:06 / mi)
ahr:140 max:152 shoes: Asics DS trainer 09

running intervals 14:30 [4] 2.32 mi (6:15 / mi)
ahr:165 max:179 shoes: Asics DS trainer 09

10 x 1 min off 30. Distance includes recoveries.

Wednesday Jun 8, 2011 #

6 AM

Swimming 43:00 [3] 2.0 km (21:30 / km)
slept:8.0

400 crawl.
200 pull.
100 crawl.
100 kick.
100 crawl.
100 catch up.
100 crawl.
100 croc.
3, 2, 1 and 4 x 50.

6 PM

running warm up/down 5:00 [1] 1.12 mi (4:28 / mi)
shoes: Adidas swoops 2

Orienteering 26:11 [3] 3.0 km (8:44 / km)
ahr:159 max:179 shoes: Adidas swoops 2

Windows exercise on Congo Stream.
A good exercise that I've not done before. Overan everything but very enjoyable until my shin decided to meet a tree stump.

7 PM

Orienteering 17:59 [3] 3.0 km (6:00 / km)
ahr:166 max:180 shoes: Adidas swoops 2

Reverse course but with a brown only map. Nice to be able to pick features off as I went.

running 11:00 [3] 1.61 mi (6:50 / mi)
shoes: Asics 2150

Tuesday Jun 7, 2011 #

6 AM

Swimming 45:00 [3] 2.25 km (20:00 / km)
slept:8.0

Mytchett.
3 x 750m loops.

3 PM

Bike 30:00 [3] 8.76 mi (3:25 / mi)
ahr:145 max:156

Bike 1:00:00 [3] 19.37 mi (3:06 / mi)
ahr:151 max:165

6 x 7min on and 3min off.
Did a rolling route and the legs were working well. Kept the HR between 158 and 162.
Fleet, Crondall, Bentley, towards Bordon, Farnham and home.

4 PM

Transition run 12:57 [3] 2.0 mi (6:28 / mi)
ahr:153 max:167 shoes: Asics 2150

Monday Jun 6, 2011 #

Note
slept:7.0

Start of an easy week ending with an olympic race on Saturday and 6 hours Sunday.
My HR has been high whilst exercising for the last 3 days. It might indicate that my body is fighting off a cold so lots of Vit C and rest this week.

6 AM

Swimming 42:00 [3] 2.0 km (21:00 / km)

200 crawl.
200 pull.
1,2,3,4,3,2,1 all crawl off 10 sec recovery per 100.

4 PM

Bike 59:30 [3] 18.41 mi (3:14 / mi)
ahr:143 max:158

Fleet, Crondall, Dora's Green Lane and the Shot.

5 PM

Transition run 12:52 [3] 2.0 mi (6:26 / mi)
ahr:154 max:166 shoes: Asics 2150

Feeling good.

Sunday Jun 5, 2011 #

7 AM

Bike long 4:59:50 [3] 91.02 mi (3:18 / mi)
ahr:148 max:174 slept:4.0 shoes: Planet X

Got next to no sleep in my car on Saturday night so that I could get an early start riding the Ironman course.
I was planning to do 3 laps in full race setup to see how the HR zones worked out and what pace this would give me.
Conditions were bad with strong winds, light rain most of the time and bloody cold.
The hill going up from Rivington is pretty much made for me with it being long but not that steep. It also helped that I had changed my cassettes over from the training bike. The wind along the top was bloody lethal and I was glad I didn't have the disc on.
Did both the first 2 laps evenly in 1.45 each but decided not to do a 3rd after squeaky bum time along the top. Finished off by going straight back at the bottom of Rivington to the start again on the 3rd lap.
Really happy with the pace for both laps and wasn't drained at the end. Averaged 18mph instead of the 17.5 that I had predicted. This equates to 15-20 mins quicker for the bike leg in which were grotty conditions.

Saturday Jun 4, 2011 #

9 AM

running warm up/down 9:42 [1] 1.31 mi (7:24 / mi)
ahr:165 max:176 slept:8.0 shoes: Asics 2150

running race 17:33 [5] 5.0 km (3:31 / km)
ahr:186 max:194 shoes: Asics 2150

Frimley Park Run.
My garmin really doesn't like the trees on this course but it certainly picks up my HR.
Didn't go off too hard and stuck behind a runner who paced it well. In a group of 4 after the first lap with 1st place some 30m off. Had to dig deep on the 2nd lap and managed to claim 2nd place with only 10m to first.
Good start to the weekend!

running warm up/down 5:42 [1] 0.67 mi (8:31 / mi)
ahr:148 max:155 shoes: Asics 2150

A quick warm down with Rich.

12 PM

Swimming 43:00 [3] 2.0 km (21:30 / km)

400 warm up.
200 pull.
100 fast.
300 steady.
200 pull.
100 fast.
300 steady.
200 pull.
200 cool down.

Friday Jun 3, 2011 #

6 AM

Swimming 38:20 [3] 2.0 km (19:10 / km)

Got to the lake and it was shut so went to the Garrison instead.

1 PM

Bike warm up/down 17:43 [3] 5.13 mi (3:27 / mi)

Bike hills 1:11:10 [4] 18.23 mi (3:54 / mi)
ahr:163 max:175

6 x Box Hill.
Same session as last week but i pushed the 1st rep a lot more and paid for it during the latter reps. 11.34 for the 1st one and my HR was very high today.

2 PM

Bike warm up/down 18:41 [3] 5.41 mi (3:27 / mi)
ahr:141 max:158

7 PM

Circuits 1:00:00 [2]

Weights x 12.
Included squats with bar + 40kg.

Thursday Jun 2, 2011 #

Note
slept:7.0 (rest day)

Wiped out after today as well.

Wednesday Jun 1, 2011 #

6 AM

Circuits 1:00:00 [2]

Weight x 12 and the normal round of exercises.

12 PM

running 1:30:00 [3] 12.19 mi (7:23 / mi)
ahr:154 max:172 shoes: Asics 2150

Sometimes, just sometimes, I love my job.
D of E assessing on the North Downs Way. Got a run in checking the various groups.

« Earlier | Later »