Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 31 days ending Mar 31, 2010:

activity

time

miles

Circuits

26:25:00

Swimming

20:32:17

21.59

34.74

Bike

19:27:14

351.18

(3:19)

565.17

(2:04)

walking

9:04:50

27.85

(19:34)

44.82

(12:09)

Total

75:29:21

400.62

644.73

averages - sleep:8.2 rhr:55 weight:136.2lbs

4:23

0:00

» now

Wednesday Mar 31, 2010 #

10 AM

Bike 1:38:45 [3] 28.24 mi (3:30 / mi)
ahr:156 max:180 rhr:54 slept:8.5 weight:136lbs

From Dave's to Elstead, Hindhead, Haslemere, Witley, Godalming, Hurtmore and Puttenham.
Nice ride with a few good hills.
Glad Dave has a Hybrid otherwise I'd have been in trouble.

1 PM

Swimming 1:08:00 [3] 3.0 km (22:40 / km)

Garrison 25m.
200 warmup.
200 fins.
200 crawl.
200 pull.
200 crawl.
200 recovery stroke.
200 crawl.
200 long stroke.
3 x 400m off 1 min.
200 cool down.
Did the 4's in 7.29, 7.29 and 7.31.
Chuffed with this and paced them all good going through 200 in about 3.43 for each.

4 PM

Circuits 1:05:00 [3]

Circuits of 20, 30, 40, 40 and 30 secs.
3min and core x 40.

Tuesday Mar 30, 2010 #

10 AM

Bike warm up/down 23:26 [2] 6.68 mi (3:30 / mi)
ahr:155 max:171 rhr:55 slept:8.5 weight:136lbs

1 lap warm up.

Bike hills 1:57:35 [4] 34.52 mi (3:24 / mi)
ahr:161 max:178

10 reps from Sheen gate to Richmond gate all in the hardest gear.
I counted 300 strokes on each rep as I had to do something to keep my mind going.
At 200 strokes the hill steepened, and for 15 I was at walking pace. Thought I may break the crank each time or fall off trying.
About a 7 minute hill with a turn around of just under 12 minutes.

C • this is getting ridiculous 8

12 PM

Bike warm up/down 22:32 [2] 6.56 mi (3:26 / mi)
ahr:157 max:174

The hill felt so much easier in my cruising gear on the warm down.
Saw David Weir flying in the opposite direction on his wheel chair.

Just a swimming and weights session left:-)

4 PM

Swimming 1:20:00 [3] 3.04 km (26:19 / km)

Garrison 40m.
2 sets of
(240 warm up.
240 pool bouy.
240 crawl.
240 forgot my fins so did 1 length kicking and 1 catch up alternating.
240 crawl.
240 long strokes.)
Then 160 cool down.
Got a good rhythm going this afternoon.

6 PM

Circuits 20:00 [1]

My body told me where to go after a few exercises.
Not through bad hydration or diet, just ball bagged.
3 min plank.
2 bicep exercises and 2 back.
Good decision after a great day of training, so I'm not bothered at all.

Monday Mar 29, 2010 #

11 AM

Bike 2:00:00 [3] 34.7 mi (3:27 / mi)
ahr:146 max:151 rhr:55 slept:8.5 weight:137lbs

Ty was scared to go out in the rain so did 2 hours at level 9.

1 PM

Swimming 20:32 [3] 1.0 km (20:32 / km)

Straight into Pirbright pool.

5 PM

Swimming 33:00 [4] 1.5 km (22:00 / km)

Garrison 50m.
400m 7.44.
200 fins.
200 pool bouy.
200 long strokes.
6 x 5o off 10 sec.
200 warm down.
The pool was rammed tonight with club swimmers aswell.
Got the session over with quickly though.

6 PM

Circuits 1:10:00 [3]

Chest, Tri and Shoulders.
80, 100 and 45 x 6.
32.5, 33 and 40 x 6.
10, 20 and 8 x 10.
3min and core x 40.

Sunday Mar 28, 2010 #

9 AM

Bike tempo 2:00:00 [4] 36.64 mi (3:17 / mi)
ahr:159 max:181 rhr:55 slept:7.0 weight:137lbs

Tested my achillies out today on a couple of climbs and it was fine.
After 30 mins I chucked in an hour of big gear work, always one up from what I would normally be in.
Made the last 30mins easier in my normal gears.
Up Beacon Hill, Crondall, Bentley, Bordon, back to Farnham, Castle Hill and the backwards way around the Fleet half route.

1 PM

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

Garrison 50m.
200 warm up.
200 fins.
200 crawl.
200 pool bouy.
200 crawl.
200 catch up.
5 x 100m and 10 x 50m off 10 secs.
300 cool down.

2 PM

Circuits 1:10:00 [3]

Biceps, Back and Legs session.
16's x 6 and 48 x 10.
18's and 33 x 6.
20 x 6 and 20 x 10.
65, 37.5 and 27.5, 45 and 30, 152.5 and 120.

Saturday Mar 27, 2010 #

9 AM

Bike 2:00:00 [3] 35.3 mi (3:24 / mi)
ahr:149 max:172 rhr:55 slept:8.0 weight:137lbs

Aldershot, Farnham, Tilford but took a wrong turn and ended up in Millbridge, Hindhead(nice hill up to the top), then back to Farnham, Aldershot and around Fleet to make up the time.
Got a couple of hills in and my achillies was fine even when standing up.

12 PM

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

Garrison 50m.
200 warm up.
200 fins.
200 crawl.
200 pool bouy.
200 crawl.
200 catch up.
200 crawl.
200 fins.
200m fins and arms.
5 x 100 off 10secs.
200 warm down.
Tried to concentrate on the entry today.

1 PM

Circuits 1:10:00 [3]

Chest, Triceps and Shoulders.
Same session as Thursday.
3min and core x 40.

Friday Mar 26, 2010 #

9 AM

Bike 2:00:00 [3] 37.11 mi (3:14 / mi)
ahr:150 max:173 rhr:55 slept:8.0 weight:136lbs

Aldershot, Farnham, Elstead, Milford, Godalming, Compton, Puttenham, Seale(Dave & Sarah not in!!!), A331 and Farnborough.
Slightly hillier ride today and a lot more windy.
Also saw the Southampton fans that are walking to Wembley for Sundays match, so gave them a cheer!!!

C • sorry! 3

12 PM

Swimming 1:10:00 [3] 2.5 km (28:00 / km)

Pirbright.
200 warm up.
200 fins.
200 crawl.
200 paddle.
200 crawl.
200 catch up.
200 crawl.
200 pool bouy.
200 crawl.
200 fins.
200 timed. 3.40.
300 cool down.
It's starting to feel very natural and easier now.

2 PM

Circuits 1:10:00 [3]

Weights.
Biceps, Back and Legs.
16's x 6, 48 x 10.
16's and 75 x 6.
20 and 20 x 10.
70, 37.5 and 27.5, 45 and 35, 152.5 and 120.
Core x 40 and 3min.

Thursday Mar 25, 2010 #

9 AM

Bike 2:00:54 [3] 38.85 mi (3:07 / mi)
ahr:153 max:176 rhr:55 slept:8.0 weight:136lbs

Odiham, Alton, Farnham, A331 and back through Farnborough.
The A331 was very fast today, hence the quicker pace than normal.

4 PM

Swimming 50:00 [4] 2.0 km (25:00 / km)

Pirbright.
50, 100, 150, 200, 250, 300, 250, 200, 150, 100 and 50.
All with a minute rest.
Good session and kept all the reps between 5 and 10 seconds under 8min 400 pace.

6 PM

Circuits 1:10:00 [3]

Changed the weights around and did chest, triceps and shoulders.
80, 100 and 45. x6.
32.5, 33 and 40. x6.
10's, 20 and 7.5's. x10.
Plank 3min and core x 40.

Wednesday Mar 24, 2010 #

9 AM

Bike 2:00:00 [3] 36.63 mi (3:17 / mi)
ahr:155 max:174 rhr:55 slept:8.0 weight:136lbs

Hatney Witney, Swallowfield, Reading, Wokingham, Yateley and then the fleet half course.
Started off dull but then finished in glorious sunshine.
Tried to change my saddle but the seatpost is wedged in so having to put up with an uncomfortable backside!!!

12 PM

Swimming 55:00 [4] 2.2 km (25:00 / km)

Various drills in blocks of 200m.

1 PM

Circuits 1:00:00 [3]

Same circuit as last week and core x 40.
3min.

Tuesday Mar 23, 2010 #

9 AM

Bike 1:30:00 [3] 27.53 mi (3:16 / mi)
ahr:155 max:175 rhr:54 slept:8.5 weight:136lbs

Out to Yateley and then joined yesterdays route finishing through the Heath.
Felt good again although I think I'll being changing back to the comfy bum seat for a while.

12 PM

Swimming long 50:37 [4] 2.5 km (20:15 / km)

Chuffed to bits with this.
Felt good throughout and only hurt in the last 200m.
Both the first 2 k's were quicker than I've ever swam before.
7.58 400m.
20.09 1km.
32.16 1mile.
40.24(20.15) 2km.

1 PM

Circuits 35:00 [3]

Core x 40 and 3min.

Monday Mar 22, 2010 #

Bike 1:00:06 [2] 17.97 mi (3:21 / mi)
ahr:152 max:173 rhr:55 slept:8.0 weight:136lbs

Nice easy ride out to Odiham going through Hartney Witney and Hook.
Feels good again and just want to build up a base.
Just hope the heart rate comes down with the fitness going up.

Swimming 50:00 [4] 2.0 km (25:00 / km)

Garrison 25m.
The same session as Saturday but feeling so much better.
Noticed that I was looking forward rather than straight down and it certainly helped.

Circuits 1:30:00 [3]

Weights, core x 40 and 3 min plank.
80, 100, 15's, 48 x 10 and 45.
30, 33, 15's, 75 and 40.
67.5, 37.5 and 25, 45 and 32.5, 152.5 and 120.

Sunday Mar 21, 2010 #

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

Supposed to be 4 x 500m but felt like crap on the first rep so shortened the session.
100m warm up.
3 x 400m off 3min.
4 x 100m off 100 sec.
8.18, 8.17 and 8.24.
Shoulders are sore and could proberbly do with a rest but sod that!!!

Circuits 30:00 [3]

3 min and core x 40.

Bike 33:56 [3] 10.45 mi (3:15 / mi)
ahr:163 max:178

Just a quick one to test the foot out and it caused me no pain at all.
Kept to the flats to ensure no unwanted downward pressure.
Around some of the Fleet half course.

Saturday Mar 20, 2010 #

10 AM

Swimming 52:00 [4] 2.0 km (26:00 / km)
rhr:57 slept:8.5 weight:136lbs

Garrison.
200 warm up.
200 Kick.
200 crawl.
200 catch up.
200 crawl.
200 pool bouy.
200 crawl.
200 kick.
200 timed.
200 cool down.
Felt tired this morning.

11 AM

Circuits 1:30:00 [3]

Weights, core x 40 and 3min.
80, 100, 15's, 48 x 10 and 45.
30, 33, 15's, 75 and 40.
65, 37.5 and 22.5, 45 and 30, 152.5 and 120.
I think a rest before doing this would have helped but busy today so no chance.

Friday Mar 19, 2010 #

9 AM

Swimming 40:00 [4] 1.6 km (25:00 / km)
rhr:54 slept:8.0

Pirbright.
200 crawl.
200 forward paddle.
200 crawl.
200 catch up.
200 crawl.
200 legs only in fins.
400 timed swim.
3.48 and 7.48.
Must work on keeping my arms on the line and legs closer together more.
This is hard because I don't want to catch the back of my achillies.

5 PM

Swimming 32:00 [3] 1.4 km (22:51 / km)

Garrison 50m.
400m warm up then some drills and tried to get a good entry into the water.

6 PM

Circuits 35:00 [3]

3min and core x 39.

Thursday Mar 18, 2010 #

Swimming 35:00 [3] 1.2 km (29:10 / km)
rhr:57 slept:8.0 weight:136lbs

Session at Pirbright camp with Ty.
Good to have someone else rip my stroke apart.
Did loads of drills and finished off with a 400m swim. Did it in 7.41 and I wasn't pushing it too much.
Really pleased with this and gonna be swimming with Ty most days now as i've still got over 4 weeks off work:-):-)
My aim is to get under 7 mins by the time I go back!!!

C • Swimming 2

10 AM

Circuits 1:30:00 [3]

Weights upper x 6 and lower x 12.
I was able to up some of the leg weights and the gym was empty so i didn't have to mix the session around.
80, 100, 15's, 48 x 10 and 45.
30kg on the smith machine, 33, 15's on hammer curls, 75 and 40.
62.5, 37.5 and 20, 45 and 27.5, 152.5 and 120.
Also picked up my bike from it's service and spent the afternoon setting the bike position up correctly and putting all the bits back on.

Wednesday Mar 17, 2010 #

11 AM

Circuits 1:00:00 [3]
rhr:58 slept:8.0

Circuits.
Press ups
Sit ups
Squats
Reverse dips
1/2 sits
Step ups
Bicep curls
Supermen
Squats
Various shoulder exercises.
Did 20 secs, 30, 40, 40 and 30.
Felt ok and took it very easy on the step ups.
Then finished off with 30 min of core x 37 and 3min plank.

12 PM

Swimming 21:08 [3] 1.0 km (21:08 / km)

Did an easy k but was pretty tired from the circuits.

9 PM

Swimming 20:00 [3] 0.8 km (25:00 / km)

Technical session with Rob. Within 100m of me swimming he sorted many things out. Things to remember:
1. Widen my arms on point of entry.
2. Accelerate the end part of my pull to finish it off whipping through.
3. Kick my legs up and down rather than a circular motion.

Tuesday Mar 16, 2010 #

Swimming 1:30:00 [4]
slept:8.5

1km warm up. 10 x 3 min of aqua jogging off 30 secs. 400m of drills including pool bouy, float and increasing length. 6 x 100m off 10 secs. 25m pool today. Going to start reducing the aqua jogging whilst increasing the swim distance as i think 90 mins is enough. 7.58 and 20.26.

Circuits 30:00 [3]

3min and core x 36.

Monday Mar 15, 2010 #

12 PM

Swimming 1:15:00 [4]

1 km warm up. 10 x 3 min off 30 secs of aqua jogging. 4 x 100m and 4 x 50m all off 10 secs. Got to the pool and they had changed it from 50m to 25m, it seemed so small. Also made it easier to swim as i could push off twice as much. 8.10 and 20.28.

5 PM

Circuits 1:25:00 [3]
rhr:55 slept:8.5 weight:136lbs

Weights upper x 6 and lower x 12. 80, 100, 15's, 48 x10 and 45. 20's, 33, 32.5, 75 and 40. 60, 37.5 and 17.5, 45 and 25, 152.5 and 120. 3 min and core x 35.

Sunday Mar 14, 2010 #

Circuits 30:00 [3]

Plank 3min. Core x 35.

Swimming 1:05:00 [3]

1km then 10 x 2.30 min off 30 secs of aqua jogging. Finished off with 10 x 50m off 10secs. 8.33 and 21.48. The swimming is really helping to loosen the achillies and it's getting much better daily:-):-)

Saturday Mar 13, 2010 #

Swimming 1:00:00 [4]

800m warm up then 10 x 2min of 30 secs of aqua jogging. Finished off with 400m of stroke drills. Saw Charlie P in there and finally i've found i'm better than her at something:-)-)

Circuits 1:25:00 [3]

Thought this would be a struggle being the 2nd session back but no problems.
Weights upper x 6 and legs x 12.
80, 100, 15's, 48 x 10 and 45.
20's, 33, 32.5, 75 and 40.
60, 37.5 and 17.5, 45 and 25, 152.5 and 120.
2.45 plank and core x 35.

Friday Mar 12, 2010 #

Circuits 40:00 [3]

2.40. Core x 35 and stretch cord.

Swimming 55:00 [3]

400m warm up then 5 min aqua jogging into 10 x 1.30 on off 30 secs.
Then 800m at the end.
Took it nice and easy on the 800 and tried to keep good form.
Really enjoyed it today for some obscure reason?!!:-)

Thursday Mar 11, 2010 #

Swimming 45:00 [3]

Did 600m of crawl alternating with a pool bouy. Felt like i was able to kick at about 70% with absolutely no pain. Then moved onto 10 x 1min on and 1min off aqua jogging.

Circuits 1:20:00 [3]

Weights upper x 6, lower x 12 and core x 35. Plank at 2.30.
Did most of the exercises that i was able to do a few weeks back.

Wednesday Mar 10, 2010 #

Note
(rest day)

Woop woop!!! The plaster is off and so are my next 2 weeks at work:-) pool running and swimming starts tomorrow along with weights and core:-) yipee:-):-):-):-) got to wear a Beckham/Rooney style boot but all is good:-):-)

C • beckham style boot 4