Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 30 days ending Apr 30, 2019:

activity	#	time	miles		km		+m
Bike	16	22:49:39	377.71	(3:38)	607.86	(2:15)	6052
Swimming	8	7:00:00	11.53	(36:25)	18.56	(22:38)
running	6	5:34:58	43.52	(7:42)	70.04	(4:47)	833
Orienteering	4	2:41:53	18.16	(8:55)	29.23	(5:32)	510
Circuits	2	1:15:00
Total	36	39:21:30	450.93		725.69		7395

4:20

0:00

» now

Tuesday Apr 30, 2019 #

5 PM

Bike hills 1:55:56 [3] 28.92 mi (4:01 / mi) +839m 3:41 / mi
ahr:142 max:165

Felt good on the hills.

Monday Apr 29, 2019 #

5 PM

running 46:02 [3] 6.24 mi (7:23 / mi) +80m 7:06 / mi
ahr:148 max:166 shoes: Asics

Jog around Bookham Common and the blisters were fine but I’ll tape up for the weekend.

Sunday Apr 28, 2019 #

Bike 2:01:44 [3] 31.56 mi (3:51 / mi) +823m 3:34 / mi
ahr:155 max:178

Into the hills with Gavlar.

7 PM

Swimming 1:00:00 [3] 2.4 mi (25:00 / mi)

Good session.

Saturday Apr 27, 2019 #

9 AM

Bike 1:30:00 [3] 26.0 mi (3:28 / mi)

On the turbo as it was very windy outside.

Friday Apr 26, 2019 #

9 PM

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

Wednesday Apr 24, 2019 #

5 PM

Bike 50:41 [2] 13.45 km (3:46 / km) +229m 3:28 / km
ahr:133 max:156

Easy around the hood.

9 PM

Swimming 1:00:00 [3] 2.4 km (25:00 / km)

Tuesday Apr 23, 2019 #

Note
(rest day)

Very tired so had a sleep.

Monday Apr 22, 2019 #

Note
(injured)

My blister on the foot made the right decision for me to not run today, it wasn't good to start with but it would have caused long term damage if I had run.

Sunday Apr 21, 2019 #

1 PM

Orienteering race 1:09:52 [5] 10.8 km (6:28 / km) +280m 5:44 / km
ahr:172 max:190 shoes: X talon 212

Had a blister underneath my heal so taped up and tried to stick to being clean as I knew I would struggle with the energy levels through terrain.
I could feel the blister go on the way down to #6 so took the downhills easy from there.
Very clean navigationally until a slight blip going into the circle at #13.
I got shouted at by the land owner as I tried to cross the fence that was marked as in bounds near #14, so I did the right thing and went all the way to the gate.
#20 and 21 I dropped about 10 seconds each but ok from there.
Very happy to be in the mix for this race as I normally struggle on the long courses at championships or multiday events.

Saturday Apr 20, 2019 #

1 PM

Orienteering 36:49 [5] 5.3 mi (6:57 / mi) +200m 6:13 / mi
ahr:178 max:187 shoes: Salomon Speed Cross 4

Pretty clean race with only losing 15 seconds at #5 when I started to go towards #10 and then the RC to #11. My legs were dead so I took the longer path route to save climb but it lost me time instead.

Friday Apr 19, 2019 #

Event: JK 2019

2 PM

Orienteering 15:47 [4] 3.4 km (4:39 / km) +30m 4:27 / km
shoes: Asics

My head wasn't really in this and I made a pigs ear of the route to #5.

Thursday Apr 18, 2019 #

Note
(rest day)

Wednesday Apr 17, 2019 #

8 AM

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

T26 session working on alignment.

Tuesday Apr 16, 2019 #

11 AM

Bike warm up/down 31:52 [3] 10.83 mi (2:57 / mi) +100m 2:52 / mi
ahr:147 max:162 shoes: Planet X

Warm up on the TT course in Bentley.

12 PM

Bike 25:08 [5] 10.0 mi (2:31 / mi) +83m 2:27 / mi
ahr:170 max:176 shoes: Planet X

I put the disc wheel on for this and wore my aero helmet. Light north westerly wind in cool conditions.
I started off harder than usual but tried to keep to 230 as best I could. Got to halfway in 12.55 ready to work hard on the 2nd half and just about timed my effort perfectly as I only just had enough in the end.
Very happy with this as I thought I would be in the 26 minute range. Only 38 seconds off my best and this is much earlier in the season than I normally would do this.
Average power 229 and normalised was 233.

C • Exciting 2

Bike warm up/down 7:15 [1] 1.71 mi (4:14 / mi) +46m 3:55 / mi
ahr:129 max:148 shoes: Planet X

Very easy.

Monday Apr 15, 2019 #

1 PM

Bike 59:16 [3] 19.64 mi (3:01 / mi) +187m 2:56 / mi
ahr:143 max:154 shoes: Planet X

Around the Ripley loop on the TT bike.

Sunday Apr 14, 2019 #

10 AM

running 48:23 [3] 6.33 mi (7:39 / mi) +127m 7:12 / mi
ahr:145 max:172 shoes: Asics

Just the other side of Bookham Common.

7 PM

Swimming 55:00 [3] 2.0 km (27:30 / km)

Technical session on breathing with Alan.

Saturday Apr 13, 2019 #

8 AM

Bike 31:11 [3] 8.63 mi (3:37 / mi) +84m 3:30 / mi
ahr:138 max:161

To Shalford.

9 AM

Bike long 3:49:28 [3] 63.45 mi (3:37 / mi) +1031m 3:27 / mi
ahr:141 max:173

Legs again weren’t playing today with all of the digs but not too bad going up Pitch Hill.

Friday Apr 12, 2019 #

4 PM

running hills 52:30 [3] 6.17 mi (8:31 / mi) +304m 7:23 / mi
shoes: Asics

Into the hills and over to Gomshall

Thursday Apr 11, 2019 #

5 PM

Bike 1:35:55 [3] 25.67 mi (3:44 / mi) +595m 3:29 / mi
ahr:140 max:162

I knew as soon as I got on the bike that the legs were not playing today. Started the session up Boxhill but binned it after 2 reps.
A glorious afternoon though.

Wednesday Apr 10, 2019 #

2 PM

running long 1:35:34 [3] 12.88 mi (7:25 / mi) +169m 7:08 / mi
ahr:153 max:169 shoes: Asics

Got the rest of the footpaths towards Cobham and then went over to Bookham Common.

9 PM

Swimming 50:00 [4] 1.8 km (27:47 / km)

CSS test and I was well below par.

Tuesday Apr 9, 2019 #

7 AM

Circuits 45:00 [2]

Core and weights x 18.

5 PM

Bike 1:00:00 [5] 19.0 mi (3:09 / mi)

3 x 10 minutes at FTP. Tough but I now know my FTP has increased quite a bit this winter.

Monday Apr 8, 2019 #

7 AM

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

Very busy pool but got it done.

4 PM

Bike 1:42:31 [3] 25.0 mi (4:06 / mi) +717m 3:46 / mi
ahr:137 max:159

Standard loop and HR was low whilst I felt good.

Sunday Apr 7, 2019 #

Event: Kingston-upon-Thames Urban Race

11 AM

Orienteering race 39:25 [4] 6.5 km (6:04 / km)
shoes: Asics

Generally a good race with just a few hesitations. Maybe I should get a SIAC card to save some time on the course.

Course 2 - Splits

Saturday Apr 6, 2019 #

8 AM

Bike 2:48:50 [3] 44.91 mi (3:46 / mi) +1064m 3:30 / mi

My climbing legs really were playing today so cut it a bit short.

Friday Apr 5, 2019 #

2 PM

running 48:16 [3] 6.61 mi (7:18 / mi) +112m 6:56 / mi
ahr:154 max:173 shoes: Salomon Speed Cross 4

On the footpaths around Cobham.

9 PM

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

Short session tonight and I could tell I haven't swam for a week.

Thursday Apr 4, 2019 #

5 PM

Bike 1:00:00 [4] 19.0 mi (3:09 / mi)

On the turbo again doing 3 x 10 minutes sweet spot.

Wednesday Apr 3, 2019 #

6 PM

running 44:13 [4] 5.29 mi (8:22 / mi) +41m 8:10 / mi
shoes: Salomon Speed Cross 4

Solid session with Adam and I felt like I was moving well for an old man.

Tuesday Apr 2, 2019 #

5 PM

Bike intervals 1:00:00 [4] 19.0 mi (3:09 / mi)

6 x 5 minutes at FTP 225-230 of 2 minutes easy on the trainer.
I really didn't think I would be able to sustain the effort for this session but although it wasn't easy, it wasn't too hard. I think my FTP has improved so that is a plus.

7 PM

Circuits 30:00 [3]

Core and Rehab x 20.

Monday Apr 1, 2019 #

5 PM

Bike 59:52 [2] 16.03 mi (3:44 / mi) +254m 3:34 / mi
ahr:133 max:162

Legs not too bad.

« Earlier | Later »