Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 30 days ending Sep 30, 2019:

activity	#	time	miles		km		+m
Bike	8	11:22:35	195.58	(3:29)	314.76	(2:10)	1694
Circuits	9	6:30:00
running	7	5:31:39	44.05	(7:32)	70.89	(4:41)	325
Swimming	5	4:23:00	7.64	(34:25)	12.3	(21:23)
Orienteering	5	3:15:32	17.68	(11:04)	28.45	(6:52)	615
Total	33	31:02:46	264.95		426.4		2634

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Monday Sep 30, 2019 #

8 PM

Bike 55:00 [4] 18.0 mi (3:03 / mi)

A good hard session at Turnfit.

Sunday Sep 29, 2019 #

7 PM

Swimming 1:00:00 [4] 2.3 mi (26:05 / mi)

Still felt a bit rough from last night but worked hard with lots of short fast intervals.

Friday Sep 27, 2019 #

5 PM

running 54:37 [3] 7.27 mi (7:31 / mi) +28m 7:25 / mi
shoes: Asics

Got a bit wet near Send.

Thursday Sep 26, 2019 #

6 PM

Circuits 45:00 [1]

Core and weights x 12.

7 PM

Bike intervals 50:00 [5] 16.0 mi (3:07 / mi)

I think the bike on Tuesday was calibrated differently as tonight I upped the FTP to 230 and I almost died.

Wednesday Sep 25, 2019 #

5 PM

running 57:11 [3] 7.7 mi (7:26 / mi) +23m 7:21 / mi
shoes: Asics

Got the last of the S Woking paths.

9 PM

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

A chilled session tonight.

Tuesday Sep 24, 2019 #

6 PM

Circuits 45:00 [3]

Core x 20 and weights at 18, 12 and 12.

7 PM

Bike 45:00 [4] 14.0 mi (3:13 / mi)

This felt much easier after the weights session. FTP setting 225, need to move this up tomorrow.

Monday Sep 23, 2019 #

8 PM

Bike 45:00 [4] 14.0 mi (3:13 / mi)

Spin session with 225 FTP setting.

Sunday Sep 22, 2019 #

9 AM

Circuits 45:00 [1]

Core x 20 and 3 sets of weights at 18, 18 and 12.

7 PM

Swimming 50:00 [3] 2.1 km (23:49 / km)

Technical session with Alan.

Saturday Sep 21, 2019 #

10 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics ds skyspeed 2

Orienteering race 55:05 [4] 10.8 km (5:06 / km)
shoes: Asics ds skyspeed 2

Annoyingly I ran past the small recess that #17 was in rather than the main wall. When I looked back I still couldn't see it so I went underneath and promptly lost 4 minutes.
I carried on but without any gusto.
I was slightly disappointed with the planning as the Barbican legs seemed almost out and back without any decisive RC being involved.
I seemed to have lost the love of urban racing and would much rather be in the forest.

Course 3 - Splits

Friday Sep 20, 2019 #

Event: London City Race 2019 Weekend

Note
(rest day)

Thursday Sep 19, 2019 #

5 PM

running 42:39 [3] 5.61 mi (7:36 / mi) +78m 7:17 / mi
shoes: Asics

Got the NW corner of the map.

7 PM

Circuits 45:00 [1]

Weights x 18 and core x 20.

Wednesday Sep 18, 2019 #

Note
(rest day)

Open evening got in the way of training.

Tuesday Sep 17, 2019 #

6 PM

Circuits 45:00 [1]

Weights x 18 and core x 20.
No tiredness from the weekend.

7 PM

Bike 50:00 [4] 15.0 mi (3:20 / mi)

Spin session went better than anticipated.

Monday Sep 16, 2019 #

Note
(rest day)

Busy and made sure i had recovered.

Sunday Sep 15, 2019 #

12 PM

Orienteering race 36:05 [5] 5.2 km (6:56 / km) +190m 5:52 / km

A real shame that both the long and middle champs this year have been a fell race rather than a test of navigation. I enjoyed the run and worked hard after the first part in the slight technical area. I dropped about 20 seconds (mostly on #9 through hesitation on the RC and not reading my control descriptions) on the whole course so am happy how that went but I would never have troubled the podium. Pleasing to still be able to push myself at the end so i'm not in bad running shape.

Saturday Sep 14, 2019 #

Event: British Sprints and Middles weekend

11 AM

Orienteering race 12:40 [3] 2.2 km (5:45 / km) +30m 5:23 / km
shoes: Asics ds skyspeed 2

Took this as just above the pace of a steady run and tried to get the nav right. Made an error near the end going into the last area but knowing that Rog hadn't caught me up, stayed nice and steady to the end.

3 PM

Orienteering race 12:08 [5] 2.0 km (6:04 / km) +30m 5:39 / km
shoes: Asics ds skyspeed 2

I thought this was a great course on a good area, it kept you on your toes for the first half and i couldn't plan ahead as i would have liked to at times.
Almost got caught out at #1 only dropping about 10 seconds. Lost a bit more time navigating towards #5 rather than #4, it was still a feasible route but not the optimal one.
Generally ok for the next few before i was able to flow nicely and work hard just before the spectator control. Hit it hard to the end and managed to get myself on the podium.
It was nice to be able to race and be tired from working hard, rather than being unfit.

Friday Sep 13, 2019 #

Note
(rest day)

Got stung by a wasp on the calf on Wednesdays run and leg still swollen up.

Thursday Sep 12, 2019 #

7 PM

Circuits 45:00 [1]

Weight x 18 and core x 20.

Wednesday Sep 11, 2019 #

5 PM

running 56:45 [3] 7.6 mi (7:28 / mi) +77m 7:14 / mi
shoes: Asics

Footpaths south of Woking.

Tuesday Sep 10, 2019 #

6 PM

Circuits 45:00 [1]

Core x 20 and weights x 18.

Monday Sep 9, 2019 #

Note
(rest day)

Tired from a late flight home and feeling a little under the weather.

Sunday Sep 8, 2019 #

Event: CompassPoint Scottish Orienteering League 4

12 PM

Orienteering 1:19:34 [4] 8.25 km (9:39 / km) +365m 7:54 / km

Wonderful area to run on even if slow going through the heather in places.
Dropped quite a bit of time on 3 controls where I didn't have a good AP but I still had enough energy left at the end.

Saturday Sep 7, 2019 #

Note
(rest day)

Lots of walking around Edinburgh and Arthur's Seat, beautiful day.

Friday Sep 6, 2019 #

5 PM

running 53:14 [3] 6.98 mi (7:38 / mi) +79m 7:22 / mi
shoes: Asics

South of Pyrford on some very overgrown footpaths.

Thursday Sep 5, 2019 #

7 AM

Bike 1:14:35 [3] 20.35 mi (3:40 / mi) +197m 3:33 / mi

Into work and into a headwind.

4 PM

Bike 1:07:31 [3] 20.56 mi (3:17 / mi) +185m 3:12 / mi

Much nicer.

6 PM

Circuits 40:00 [1]

Core x 20 and light weights 3 x 12.

Wednesday Sep 4, 2019 #

5 PM

running 57:13 [3] 7.65 mi (7:29 / mi) +40m 7:22 / mi
shoes: Asics

Out towards Pyrford from Ripley.

9 PM

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

Getting back into it.

Tuesday Sep 3, 2019 #

5 PM

Circuits 35:00 [1]

Core x 18 and light weights 2 x 12.

Monday Sep 2, 2019 #

10 AM

Bike long 4:55:29 [3] 77.67 mi (3:48 / mi) +1312m 3:37 / mi

Long ride out to the Isle of Grain with Sher and Dave.
An enjoyable route through the lanes of Kent and I felt ok until Dave dropped the hammer on the flat section. I just couldn't hold his wheel so saw them both ride off towards the Kent coastline.
After a quick lunch break, we made our way back and the legs weren't too bad going up the hills which was nice but Sher dropped me AGAIN on the A20 decent.
A really nice way to end the summer hols.

Sunday Sep 1, 2019 #

8 AM

Swimming race 33:00 [5] 1.9 km (17:22 / km)

First leg of a middle distance relay team. Watch didn't work properly so distance is a guess.
Went off hard and didn't get too boxed in. It was again hard to see far in front on the back straight due to the sun so at the end of the first lap I had to sprint to catch up the pair in front. This took me longer than I thought and just as I caught them up, I swam into a kayak. I got on the back of one of them but the other had already gone.
I spent the third lap cruising in his draft and then pushed hard to get out in front of him.
I really enjoyed the relay concept and watching the others race for the rest of the morning.

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