Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 31 days ending Mar 31, 2011:

	activity	#	time	miles		km		+m
	Bike	36	42:26:24	772.0	(3:18)	1242.41	(2:03)
	Circuits	19	10:25:00
	running	14	9:41:55	85.3	(6:49)	137.27	(4:14)
	Swimming	4	2:34:00	4.66	(33:03)	7.5	(20:32)
	Orienteering	3	2:20:04	13.86	(10:06)	22.3	(6:17)	550
	Total	71	67:27:23	875.81		1409.49		550
averages - sleep:9.5

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Thursday Mar 31, 2011 #

10 AM

Bike 40:00 [5] 13.5 mi (2:58 / mi)

Did a FT test but my HR monitor didn't save the data. Gutted. Hr seems to be down a few beats though.

12 PM

Swimming 42:00 [3] 2.0 km (21:00 / km)

Pirbright.
400 crawl.
200 kick with fins.
200 crawl.
200 pull with paddles.
200 crawl.
200 catch up.
200 crawl.
200 pull with paddles.
200 crawl.

6 PM

Circuits 50:00 [2]

Light weights x 15, core x 35 and 2.45.

Wednesday Mar 30, 2011 #

9 AM

Circuits 30:00 [2]

core x 35 and 3 min.

1 PM

running 5:32 [1] 1.17 mi (4:44 / mi)
shoes: Adidas swoops 2

Orienteering race 49:59 [4] 8.7 km (5:45 / km) +270m 4:58 / km
ahr:175 max:186 shoes: Adidas swoops 2

Army league. Barossa, brown.
Another enjoyable run and the rain was nice too.
A pretty good course and it took me to parts of the map that were new to me.
About 6 x 10 second errors in the control circle and 20 at #17 when i misread the contours and nearly ended up at the fence to the north.

5 PM

Swimming 50:00 [3] 2.5 km (20:00 / km)

1, 2, 3, 2, 1, 2, 3, 2, 1, 2, 3, 2 and 1.
Normal pull session.
Started to get cold at the end so binned the bike.

Tuesday Mar 29, 2011 #

12 PM

Swimming 42:00 [3] 2.0 km (21:00 / km)

Garrison 25m.
400 crawl.
100 pull.
100 kick.
100 catch up.
100 kick drill.
10 x 50 off 10.
500 pull.
200 crawl.

1 PM

Circuits 30:00 [2]

core x 35 and 2.30.

2 PM

Bike 1:58:12 [4] 43.34 mi (2:44 / mi)
ahr:147 max:162 shoes: Planet X

Got this done when it dried up outside. Got new deep rim wheels which are quick but i don't think as fast as the disc.
Did 30 steady. 20 min effort above an hr of 150, 20 steady, another 20 effort and then 30 steady. Did the session on the tt route and it felt good. Quite a struggle to get the hr up when going downhill.

Monday Mar 28, 2011 #

10 AM

Bike hills 1:43:02 [4] 27.59 mi (3:44 / mi)
max:169

Did the ride i had planned to do yesterday. Bagged another 3 hills of the hundred so that's 6 in total.
Toys Hill. 2750m and 170m height gained in 9 mins.
White Lane. 705m and 79 in 4 mins.
York's Hill. 647 and 92 in 4 mins. This was bloody steep at the top and the very last bit of the ride so a cheeky finish.
The most pleasant hill was the gradual climb up the north approach of Toys Hill on the way back.
Siesta time!

6 PM

Swimming 20:00 [3] 1.0 km (20:00 / km)

Crawl and pull.

7 PM

Circuits 30:00 [2]

Core x 35 and 2 min.

Sunday Mar 27, 2011 #

11 AM

running 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas swoops 2

Orienteering race 51:30 [4] 7.9 km (6:31 / km) +280m 5:32 / km
shoes: Adidas swoops 2

Mill Bank, brown. Super weather, good area and a nice course. Haven't enjoyed orienteering this much for ages. Only small errors so happy with the run.

2 PM

Bike 1:15:21 [3] 23.34 mi (3:14 / mi)

From my parents to Wittersham, Appledore, Woodchurch, High Halden and home.
Feeling strong and ready to step it up this coming week.

Saturday Mar 26, 2011 #

9 AM

running 12:03 [1] 1.76 mi (6:51 / mi)
shoes: Asics 2150

Did a warm up for the park run and felt like crap. Started it but wasn't feeling the love so canned it.

10 AM

Bike 2:01:57 [3] 34.19 mi (3:34 / mi)
ahr:142 max:162

JS loop from Newlands. HR really low today so very happy. A bit faster than normal and felt ok on the hills:-)

Friday Mar 25, 2011 #

6 AM

Bike 1:33:35 [3] 28.72 mi (3:16 / mi)

also to wexham and back.

3 PM

Bike 1:05:04 [3] 20.39 mi (3:11 / mi)

loving this weather!

6 PM

Circuits 30:00 [2]

core x 35 and 2.30.

Thursday Mar 24, 2011 #

6 PM

running 10:00 [2] 1.5 mi (6:40 / mi)
shoes: Asics 2150

running tempo 46:00 [5] 6.66 mi (6:54 / mi)
shoes: Asics 2150

Treadmill.
15, 10, 10 and 5 min off 2 min.
Tough session as my inners were doing somersaults.

7 PM

Circuits 30:00 [2]

Core x 35.

Wednesday Mar 23, 2011 #

6 AM

Bike 1:04:05 [3] 20.25 mi (3:10 / mi)

Shorts again:-)

3 PM

Bike 1:02:27 [3] 20.0 mi (3:07 / mi)

I love this weather but what's the chances that it turns next week as I've got it off?

6 PM

Circuits 40:00 [2]

Core x 35, 3 min and some legs circuits.

Tuesday Mar 22, 2011 #

9 AM

Bike 2:15:26 [3] 39.67 mi (3:25 / mi)
ahr:144 max:163

Tongham, Seale, Elstead, Hindhead, Haslemere, Godalming, past Charter House, Puttenham and home.
Great weather for it and in summer gear but had no zip in my legs though.

7 PM

running 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas swoops 2

Orienteering race 38:35 [4] 5.7 km (6:46 / km)
ahr:165 max:181 shoes: Adidas swoops 2

Wimbledon Common night.
Really warm evening and it was nice running around a new area. Didn't find any wombles though:-(
First O for 2 months and I still FU when I'm near other runners.
Stuffed up 5, 8, 9 and 13.

Monday Mar 21, 2011 #

6 AM

Bike 1:04:36 [3] 20.59 mi (3:08 / mi)

I hate people who walk up to traffic lights, press the button, then look and see it's safe to cross, cross and then the lights go red after they've already got across the road!!!!

4 PM

Bike 1:11:46 [3] 22.46 mi (3:12 / mi)

No gloves:-)

7 PM

Circuits 40:00 [2]

Core x 35, 2.30 and some light leg weights.

Sunday Mar 20, 2011 #

10 AM

running warm up/down 4:26 [1] 0.61 mi (7:16 / mi)
shoes: Asics 2150

running race 1:19:29 [5] 13.1 mi (6:04 / mi)
ahr:181 max:185 shoes: Asics 2150

Fleet Half.
The plan was to go off at 6 min pace for the first 5 miles and then settle into 6.10's.
Kept the pace ok to 10m going through in 60.07 and I felt my hamstring sieze a little. It was only momentary and although I was going through a little bad patch, kept plugging on.
Felt great from 12 onwards and stayed with Paul Bridgeman(who was dying) as we had throughout the race.
Legs are in good nick walking around now and was only in zone 5 for miles 10-12 during the race with the rest in 4.
Splits were
5.44(downhill)
5.54
5.58
6.00
6.00
5.56
6.05(uphill)
6.06
6.07
6.16
5.56(downhill)
6.12
6.11
Definately not doing London anymore as I haven't got the miles in this year to get under 2.45.
It is a shame as it's a good day out but my goal is the IM this year. I've got quite a bit of time off work before the training starts for real so I can get a small base in.

Saturday Mar 19, 2011 #

Note
(rest day)

About time I had a full one of these.

C • Rest Day 2

Friday Mar 18, 2011 #

7 PM

running 20:00 [2] 2.9 mi (6:54 / mi)
shoes: Asics 2150

After a massage to loosen the glutes I did a steady trot on the mill.

Circuits 30:00 [2]

Core x 35, 2.45 and 20kg.

Thursday Mar 17, 2011 #

7 PM

running 25:00 [3] 4.0 mi (6:15 / mi)
shoes: Asics 2150

Treadmill.
10 min warm up and then 15 min at 16kmph.
Felt good and then did some strides outside.

Circuits 30:00 [2]

Core x 35.

Wednesday Mar 16, 2011 #

6 AM

Bike 1:06:59 [3] 19.59 mi (3:25 / mi)

Down to shorts,whoop whoop.

3 PM

Bike 1:02:43 [3] 20.18 mi (3:06 / mi)

6 PM

Circuits 30:00 [2]

core x 35 and 2.30.

Tuesday Mar 15, 2011 #

11 AM

Bike 16:46 [2] 5.03 mi (3:20 / mi)

Wonderful day, shame i'm training tonight so a long ride would be bad.
From scrap dealers to bank and then home.

7 PM

running warm up/down 10:07 [1] 1.38 mi (7:20 / mi)
shoes: Asics 2150

running intervals 23:20 [4] 4.9 km (4:46 / km)

grass. 5 min tempo, 1km, 6 x 400.
Glute was hurting tonight on the faster stuff so bailed out.

8 PM

Circuits 40:00 [2]

some core but lots of stretching.

Monday Mar 14, 2011 #

6 AM

Bike 1:07:16 [3] 20.85 mi (3:14 / mi)

The sun was waiting for me outside this morning.

4 PM

Bike 1:24:28 [3] 26.19 mi (3:14 / mi)

Home via the academy.

7 PM

Circuits 35:00 [2]

Core x 35, 2.15 and some rehab.

Sunday Mar 13, 2011 #

11 AM

running 1:13:42 [3] 10.86 mi (6:47 / mi)
ahr:161 max:172 shoes: Asics 2150

So it's working it's way up to my glute.
An ok run up the BWVP to Camberley and back through Hawley.
90% sure no London.

6 PM

Circuits 30:00 [2]

Core x 35 and 2 min.

Saturday Mar 12, 2011 #

11 AM

running warm up/down 10:00 [2] 1.4 mi (7:09 / mi)
shoes: Asics 2150

running intervals 48:00 [5] 6.66 mi (7:12 / mi)
shoes: Asics 2150

Treadmill.
Starting to like doing these sessions.
3 x 10min and 2 x 5min all off 2min.
HR monitor went down after 5 mins so no data which is annoying as I felt great today. Can feel the hamstring which I kept stretching off.
16 kmph and 1%.

12 PM

Circuits 30:00 [2]

Core x 35.

5 PM

Bike 16:58 [1] 4.94 mi (3:26 / mi)

Halfords and back.

Friday Mar 11, 2011 #

6 AM

Bike 1:06:36 [3] 21.36 mi (3:07 / mi)

Gear cable broke so i only have 10th or 20th gear. Should be an interesting ride home into the wind.

3 PM

Bike 45:24 [3] 12.69 mi (3:35 / mi)

A tough one to Ascot.

Thursday Mar 10, 2011 #

6 AM

Bike 1:06:21 [3] 21.08 mi (3:09 / mi)

In via S&E.

9 PM

Bike 1:15:43 [3] 20.45 mi (3:42 / mi)

Options evening finished late so a dark windy ride.

Wednesday Mar 9, 2011 #

Bike 1:04:40 [3] 20.21 mi (3:12 / mi)

Nice and warm this morning.

4 PM

Bike 1:09:46 [3] 20.05 mi (3:29 / mi)

Nice head wnd:-)

6 PM

Circuits 30:00 [2]

Core x 35 and 2min.

Tuesday Mar 8, 2011 #

6 AM

Bike 1:07:34 [3] 20.38 mi (3:19 / mi)

Chilly but another great day.

4 PM

Bike 43:54 [2] 11.75 mi (3:44 / mi)

Strong wind but took it easy to ascot.

6 PM

running 10:00 [1] 1.3 mi (7:42 / mi)
shoes: Asics 2150

running intervals 50:00 [5] 6.5 mi (7:42 / mi)
shoes: Asics 2150

Did a session on the treadmill as i wasn't sure my hamstring would hold out. With all the oxygen thieves in there i melted tonight.
4 x 6 min, 5, 4, 3, 2 and one min. Off 90 except for the 3 and 2 which were 60.
HR date wiped out but was maxing out in the 170's.
At 16 kmph and 1 degree although i'm sure it feels faster.

7 PM

Circuits 30:00 [2]

Core x 35.

Monday Mar 7, 2011 #

6 AM

Bike 1:05:53 [3] 19.71 mi (3:21 / mi)

No NE wind today and the sun was very warming when it made an appearance.

4 PM

Bike 1:07:12 [3] 21.85 mi (3:05 / mi)

Best ride home yet. Sun was out and i was down to shorts, 1 top and running gloves.
Tail wind as well.

7 PM

Circuits 30:00 [2]

Core x 35 and 2min.

Sunday Mar 6, 2011 #

2 PM

running long 1:36:26 [3] 14.1 mi (6:50 / mi)
ahr:162 max:175 shoes: Asics 2150

Up the canal to Crookham and back.
Started off fine and felt good up until the hour pottering along in 6.40's. Then the Hamstring started to hurt again and had to stretch it off every 5 mins.
I'm starting to question if London is a good idea. If I can't run a half then I'm not going to go to London for a long walk. It would also give me more time to train for the IM which has to be the focus this year with a 320 quid entry fee.

Saturday Mar 5, 2011 #

11 AM

running warm up/down 13:50 [2] 2.0 mi (6:55 / mi)
slept:10.0 shoes: Asics 2150

running intervals 34:00 [5] 5.11 mi (6:39 / mi)
ahr:172 max:180 shoes: Asics 2150

3 x 10min off 2min jog around the fire station loop.
Legs feeling all sorts of niggles from the massage but my R Hamstring not too bad.
1.69, 1.72 and 1.7 miles.
Ave of 5.57, 5.50 and 5.55.