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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 30 days ending Sep 30, 2020:

activity # timemileskm+m
  Bike27 36:26:43 670.3(3:16) 1078.74(2:02) 8659
  Orienteering5 4:25:37 28.28(9:24) 45.51(5:50) 856
  Swimming5 2:11:43 4.73(27:50) 7.62(17:18)
  Total37 43:04:03 703.31(3:40) 1131.87(2:17) 9515

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Wednesday Sep 30, 2020 #

6 PM

Swimming 30:58 [3] 1.07 mi (28:53 / mi)

Tuesday Sep 29, 2020 #

6 AM

Bike 1:08:22 [3] 20.38 mi (3:21 / mi) +212m 3:15 / mi
shoes: Canyon Endurace CF SL

4 PM

Bike 57:16 [4] 20.14 mi (2:51 / mi) +190m 2:46 / mi
shoes: Canyon Endurace CF SL

Feeling good so pushed it on the 2nd half.

Monday Sep 28, 2020 #

6 AM

Bike 1:06:24 [3] 20.07 mi (3:19 / mi) +258m 3:11 / mi
shoes: Canyon Endurace CF SL

Legs are fine.
3 PM

Bike 1:02:05 [3] 20.5 mi (3:02 / mi) +200m 2:56 / mi
shoes: Canyon Endurace CF SL

Sunday Sep 27, 2020 #

11 AM

Orienteering 54:28 [4] 5.46 mi (9:59 / mi) +142m 9:14 / mi
ahr:168 max:191 shoes: X talons

A pretty solid run with only 3 x 30 second errors so I'll take that. The result was better than the performance but the pleasing part, was having lots of energy in the last 1/3.

Saturday Sep 26, 2020 #

Bike 16:40 [3] 5.0 mi (3:20 / mi)
shoes: Canyon Endurace CF SL

The extra distance my Garmin left off.
8 AM

Bike 3:04:27 [3] 48.95 mi (3:46 / mi) +1031m 3:32 / mi
shoes: Canyon Endurace CF SL

Steady club ride with just a few efforts thrown in.

Thursday Sep 24, 2020 #

6 PM

Orienteering 56:09 [3] 6.94 mi (8:05 / mi) +302m 7:08 / mi
shoes: Speedcross4

Score on a 1:50000 map, from St. Martha's over to Blackheath.
Took this more as a steady run but managed to take the win as the others overestimated the time.
1.0.0.

Wednesday Sep 23, 2020 #

6 PM

Swimming 34:55 [3] 1.24 mi (28:09 / mi)

Finally got through the whole drills session.

Tuesday Sep 22, 2020 #

6 AM

Bike 1:07:43 [3] 20.49 mi (3:18 / mi) +224m 3:12 / mi
shoes: Canyon Endurace CF SL

4 PM

Bike 1:02:42 [3] 20.44 mi (3:04 / mi) +207m 2:58 / mi
shoes: Canyon Endurace CF SL

Always good to see white vans living up to their reputation.

Monday Sep 21, 2020 #

6 AM

Bike 1:08:17 [3] 20.31 mi (3:22 / mi) +236m 3:15 / mi
shoes: Canyon Endurace CF SL

Quiet for a Monday morning.
4 PM

Bike 1:04:01 [3] 20.57 mi (3:07 / mi) +178m 3:02 / mi
shoes: Canyon Endurace CF SL

Another great afternoon for a ride home.

Sunday Sep 20, 2020 #

8 AM

Swimming 25:50 [3] 0.93 mi (27:46 / mi)

Getting there.

Saturday Sep 19, 2020 #

8 AM

Bike 4:43:00 [3] 81.69 mi (3:28 / mi) +1375m 3:18 / mi
shoes: Canyon Endurace CF SL

Another club ride where I felt great the whole way.

Friday Sep 18, 2020 #

4 PM

Orienteering 44:45 [3] 5.09 mi (8:47 / mi) +58m 8:29 / mi
shoes: X talons

Nice trot around n old stomping ground at Hawley. I did the blue course and it was a lovely afternoon for it.

Wednesday Sep 16, 2020 #

6 PM

Swimming 23:12 [3] 1.4 km (16:34 / km)

I felt better in the water this week and the times stayed steady.

Tuesday Sep 15, 2020 #

6 AM

Bike 1:08:59 [3] 20.49 mi (3:22 / mi) +234m 3:15 / mi
shoes: Canyon Endurace CF SL

4 PM

Bike 1:03:57 [3] 20.53 mi (3:07 / mi) +183m 3:02 / mi
shoes: Canyon Endurace CF SL

Monday Sep 14, 2020 #

6 AM

Bike 1:08:22 [3] 20.34 mi (3:22 / mi) +231m 3:15 / mi
shoes: Canyon Endurace CF SL

Legs not too bad this morning.
3 PM

Bike 1:06:19 [3] 20.66 mi (3:13 / mi) +197m 3:07 / mi
shoes: Canyon Endurace CF SL

Sunday Sep 13, 2020 #

12 PM

Orienteering 1:10:55 [3] 6.52 mi (10:53 / mi) +252m 9:43 / mi
shoes: X talons

I could feel my legs were tired from yesterdays ride but fortunately there were no major hills on the course. Dropped a minute on 4 controls but the rest went okish.
Really enjoyed the style of the course and it kept me on my toes.

Saturday Sep 12, 2020 #

8 AM

Bike 4:12:18 [3] 71.62 mi (3:31 / mi) +1529m 3:18 / mi
shoes: Canyon Endurace CF SL

My legs were on fire this morning and stuck in behind Rich up Bexley. Managed to get past him just before the top to claim KOM for our club on that climb.
C • Poor Rich! 2

Friday Sep 11, 2020 #

4 PM

Orienteering 39:20 [3] 4.27 mi (9:13 / mi) +102m 8:34 / mi
shoes: X talons

Around the course from the Minley event, navigating well and some of the tracks were still in the woods to help me out.

Thursday Sep 10, 2020 #

6 AM

Bike 1:06:58 [3] 20.31 mi (3:18 / mi) +223m 3:11 / mi
shoes: Canyon Endurace CF SL

Wonderful sunrise.
4 PM

Bike 59:19 [3] 20.54 mi (2:53 / mi) +178m 2:49 / mi
shoes: Canyon Endurace CF SL

Finally broke the hour with only pushing from Ripley.

Wednesday Sep 9, 2020 #

6 PM

Swimming 16:48 [3] 0.62 mi (27:05 / mi)

Well that felt awful. Lots of effort without any speed or feel for the water. The only way is up.

Tuesday Sep 8, 2020 #

6 AM

Bike 1:06:46 [3] 20.37 mi (3:17 / mi) +223m 3:10 / mi
shoes: Canyon Endurace CF SL

BTW
4 PM

Bike 1:00:58 [3] 20.65 mi (2:57 / mi) +185m 2:52 / mi
shoes: Canyon Endurace CF SL

A little wind helping me along with the traffic lights.

Monday Sep 7, 2020 #

6 AM

Bike 1:05:39 [3] 20.07 mi (3:16 / mi) +219m 3:10 / mi
shoes: Canyon Endurace CF SL

A bit chilly this morning.
4 PM

Bike 1:02:10 [3] 20.44 mi (3:02 / mi) +179m 2:58 / mi
shoes: Canyon Endurace CF SL

BFW

Sunday Sep 6, 2020 #

7 AM

Bike 33:03 [3] 10.85 mi (3:03 / mi) +100m 2:58 / mi
shoes: Planet X

A lap of the 10 mile course.

Bike 26:55 [3] 10.16 mi (2:39 / mi) +89m 2:35 / mi
shoes: Planet X

I was definitely up for this and felt ok for the first few miles but then my legs weren't playing and they felt crap. Binned it after the 10 mile mark so a little disappointed but after Tuesdays effort, I don't really mind.

Saturday Sep 5, 2020 #

3 PM

Bike 32:41 [3] 11.21 mi (2:55 / mi) +102m 2:50 / mi
shoes: Planet X

Feeling good around the Ripley route.

Wednesday Sep 2, 2020 #

6 AM

Bike 1:06:24 [3] 20.39 mi (3:15 / mi) +251m 3:08 / mi
shoes: Canyon Endurace CF SL

BTW.
Legs felt ok which was a nice surprise along with a sunny crisp morning.
3 PM

Bike 1:03:04 [3] 20.32 mi (3:06 / mi) +185m 3:01 / mi
shoes: Canyon Endurace CF SL

Slight tailwind made up for the weatherman’s incorrect timing of the rain.

Tuesday Sep 1, 2020 #

4 PM

Bike warm up/down 30:29 [3] 11.02 mi (2:46 / mi) +100m 2:41 / mi
ahr:154 max:195 shoes: Planet X

Bike 23:42 [5] 10.04 mi (2:22 / mi) +93m 2:18 / mi
ahr:171 max:178 shoes: Planet X

The wind felt like it was from the NE so a little behind me on the way out. Power was above expected on the first hill so I relaxed a little on the downhills to ride the course rather than be rigid with the power.
The normal tiredness after 3 miles didn't really happen so kept pushing all the way and the wind was never drastically in my face on the way home.
35 second pb which was a bit more than I thought would happen and NP of 263 which is 10 more than last year. Hopefully the weather is good for Sundays 25mTT.

Bike warm up/down 7:43 [1] 1.75 mi (4:25 / mi) +48m 4:04 / mi
ahr:131 max:154 shoes: Planet X

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