Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 30 days ending Nov 30, 2019:

activity	#	time	miles		km		+m
Bike	12	19:33:51	325.13	(3:37)	523.24	(2:15)	3340
Orienteering	6	6:25:51	74.31	(5:12)	119.6	(3:14)	1150
Circuits	7	6:00:00
Swimming	5	4:15:00	6.34	(40:14)	10.2	(25:00)
running	4	3:06:14	23.7	(7:51)	38.15	(4:53)	436
Total	33	39:20:56	429.48		691.19		4926

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Saturday Nov 30, 2019 #

Event: Southern Night Championships

Event: Southern Champs Weekend - Middle Distance Event / Championships and Mike Ne

6 PM

Orienteering race 45:30 [4] 6.7 km (6:47 / km) +80m 6:25 / km
shoes: X talons

I took safe routes to ensure a cleanish run and this worked for most of it. I was hesitant to the first control and i think this continued a little too much for the rest of the course. No real mistakes but i was never going to see the control in the white wood unless i was completely on top of the depression.
Nice area and course to match.

Friday Nov 29, 2019 #

Note
(rest day)

Swim coaching.

Thursday Nov 28, 2019 #

6 PM

Circuits 45:00 [1]

Weights x 6 and core.

7 PM

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

Not pushing too hard.

Wednesday Nov 27, 2019 #

Note
(rest day)

Tuesday Nov 26, 2019 #

7 PM

Orienteering 29:36 [3] 4.75 km (6:14 / km)
shoes: X talons

A couple of errors at 7 and 12 ruined the run but its always nice to get out on the Common.

Monday Nov 25, 2019 #

Note
(rest day)

My body feels battered.

Sunday Nov 24, 2019 #

Event: SE League and Long Distance Champs, incorporating OK Nuts

11 AM

Orienteering race 1:33:29 [4] 13.4 km (6:59 / km) +350m 6:10 / km

I love this area and on the most, orienteered well but let myself down with 3 errors.
Had a good battle with the Doc and tried to take winning routes rather than play it safe.

Saturday Nov 23, 2019 #

Event: SE Night Champs

6 PM

Orienteering 57:38 [3] 64.0 km (54 / km) +210m 53 / km

I wasn't very good tonight and made way too many errors. The area is always a rough one and I probably wont go back as I found myself waist deep in brambles far too many times.
On the plus side, i got it together in the 2nd half of the run.

Friday Nov 22, 2019 #

7 PM

Swimming intervals 1:00:00 [4] 2.5 km (24:00 / km)

3 pyramids and I was working well.

Thursday Nov 21, 2019 #

6 AM

Bike 21:12 [2] 5.58 mi (3:48 / mi) +16m 3:46 / mi

I got as far as Ripley bridge before my left crank sheered off, fortunately I wasn't pedalling hard at the time so didn't fall off.

C • Yicks! 3

7 PM

Circuits 45:00 [1]

Back into it and all went well.

Tuesday Nov 19, 2019 #

7 PM

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

I didn't smash myself but working well.

9 PM

Circuits 1:00:00 [1]

Another good rehab session.

Monday Nov 18, 2019 #

6 AM

Bike 1:18:38 [3] 20.47 mi (3:50 / mi) +190m 3:44 / mi

Very tired legs this morning.

4 PM

Bike 1:12:07 [3] 20.47 mi (3:31 / mi) +167m 3:26 / mi

Much better on the way home.

Sunday Nov 17, 2019 #

Event: SN Trophy SE League Event

11 AM

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

Orienteering race 1:13:43 [4] 11.4 mi (6:28 / mi) +230m 6:05 / mi

I was looking forward to this area but we seemed to spend a lot of the time running along the road missing out the climb.
Pretty clean run with the only real time lose being caught in the grot going out of #20.
I did take the high route to #24 to see if there was a difference with Antoine as I was running with him at this stage. Over was about 10 seconds quicker.

7 PM

Swimming 40:00 [3] 1.8 km (22:13 / km)

Banging headache so got out a little early.

Saturday Nov 16, 2019 #

8 AM

Bike long 4:41:00 [3] 76.98 mi (3:39 / mi) +1177m 3:29 / mi
ahr:146 max:177

Nice long ride over to The South Downs. I fuelled well this week and was strong to the end.

Friday Nov 15, 2019 #

7 PM

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

Thursday Nov 14, 2019 #

Note
(rest day)

Parents evening and AGM.

Wednesday Nov 13, 2019 #

7 PM

running tempo 49:34 [4] 7.05 mi (7:02 / mi) +127m 6:39 / mi
ahr:173 max:184 shoes: Speedcross4

Run along the NDW from Ranmore Common to Newlands Corner with Adam and Rich C. Pretty boggy in places but nice when we got back onto the main path until Hollister.
A bit quicker than anticipated to Whitedowns but kept the pace honest to the end. Although my legs were a little tired from yesterday, it didn't effect the speed or effort that I put in. Legs were spent by the end and good fun.

Tuesday Nov 12, 2019 #

6 AM

Bike 1:14:07 [3] 20.56 mi (3:36 / mi) +182m 3:31 / mi

ITW

4 PM

Bike 1:09:24 [3] 20.5 mi (3:23 / mi) +173m 3:18 / mi

A little tail wind on the way home.

8 PM

Circuits 1:00:00 [2]

TRX, I’m going to hurt tomorrow.

Sunday Nov 10, 2019 #

10 AM

running 1:01:51 [3] 7.23 mi (8:33 / mi) +309m 7:33 / mi
ahr:155 max:184 shoes: Speedcross4

Otford hill was a good one.

7 PM

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

Felt good in the water.

Saturday Nov 9, 2019 #

8 AM

Bike long 4:14:29 [3] 67.74 mi (3:45 / mi) +1038m 3:35 / mi
ahr:152 max:181

HR very high but the effort was much lower.

Friday Nov 8, 2019 #

Note
(rest day)

New bike day:-)

Thursday Nov 7, 2019 #

7 PM

Circuits 45:00 [1]

Weights x 6, a busy week.

Wednesday Nov 6, 2019 #

Note
(rest day)

Busy.

Tuesday Nov 5, 2019 #

6 AM

Bike 1:16:56 [3] 20.59 mi (3:44 / mi) +217m 3:37 / mi

Into work.

4 PM

Bike 1:06:35 [3] 20.24 mi (3:17 / mi) +180m 3:12 / mi

Home from work and getting dark early.

8 PM

Circuits 1:00:00 [1]

Good club rehab session and I'm still feeling it a few days later.

Monday Nov 4, 2019 #

5 PM

Bike 1:14:23 [2] 20.0 mi (3:43 / mi)

Easy on the turbo.

Sunday Nov 3, 2019 #

Event: November Classic (UKOL)

11 AM

Orienteering race 1:25:55 [4] 12.4 km (6:56 / km) +280m 6:14 / km

A tough first loop in boggy conditions and I was a little way off the compass. I got into it after that and made good progress until 3 controls near the end where I caught up my 8 minute man and got a little distracted.

7 PM

Swimming 45:00 [3] 1.6 km (28:07 / km)

Started to cramp up early tonight.

Saturday Nov 2, 2019 #

3 PM

Circuits 45:00 [1]

Weights x 6 and core.

Friday Nov 1, 2019 #

9 AM

running 1:04:49 [3] 8.18 mi (7:55 / mi)

From the leisure center and up onto Norbury Park.
Twisted my ankle walking back to the car.

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