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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 31 days ending Dec 31, 2019:

activity # timemileskm+m
  Bike7 10:26:09 176.82(3:32) 284.57(2:12) 1830
  Circuits9 7:30:00
  Orienteering7 6:10:02 37.91(9:46) 61.01(6:04) 784
  Swimming6 5:25:00 9.21(35:18) 14.82(21:56)
  Total29 29:31:11 223.94 360.39 2614

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Tuesday Dec 31, 2019 #

9 AM

Bike 3:17:32 [3] 56.29 mi (3:31 / mi) +849m 3:21 / mi
ahr:152 max:185 shoes: Canyon Endurace CF SL

Nice sociable ride with a few efforts thrown in plus a boozy ride home from the pub.

Monday Dec 30, 2019 #

8 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Getting the kicking going.
2 PM

Bike 1:23:20 [3] 21.2 mi (3:56 / mi) +552m 3:38 / mi
ahr:146 max:172 shoes: Canyon Endurace CF SL

Over to Holmbury and up Whitedowns.

Sunday Dec 29, 2019 #

10 AM

Bike 1:05:17 [3] 17.33 mi (3:46 / mi) +429m 3:30 / mi
shoes: Canyon Endurace CF SL

Finally got out on the new bike and it feels great.
C • Nice 2

Saturday Dec 28, 2019 #

Note
(rest day)

Flying home.

Friday Dec 27, 2019 #

1 PM

Orienteering 1:05:00 [2] 6.1 mi (10:39 / mi) +115m 10:04 / mi
shoes: X talons

Putting out and collecting controls on Tisvilde Hegn.

Wednesday Dec 25, 2019 #

11 AM

Orienteering 1:00:26 [3] 6.12 mi (9:52 / mi) +114m 9:20 / mi
shoes: X talons

First part of the middle final and then a control pick on a Tisvilde Hegn using WMOC sites.

Tuesday Dec 24, 2019 #

Note
(rest day)

Food.

Monday Dec 23, 2019 #

9 AM

Circuits 45:00 [1]

Weights 3 x 7.

Sunday Dec 22, 2019 #

10 AM

Bike 1:00:00 [2] 17.0 mi (3:32 / mi)

Another easy hour on the turbo.
7 PM

Swimming 55:00 [3] 2.2 km (25:00 / km)

Last club session of the year.

Saturday Dec 21, 2019 #

9 AM

Bike 2:00:00 [2] 33.0 mi (3:38 / mi)

Easy on the turbo. I didn’t fancy the grim weather and surface water this morning so playing it safe.
3 PM

Circuits 45:00 [1]

Weights x 6.
105 and 42.5’s.
70, 45 and 15.

Friday Dec 20, 2019 #

6 PM

Swimming 45:00 [3] 2.0 mi (22:30 / mi)

Drills.

Thursday Dec 19, 2019 #

2 PM

Circuits 45:00 [3]

Weights x 6.
102.5 and 37.5's.
70, 45 and 15.

Wednesday Dec 18, 2019 #

9 PM

Swimming 1:00:00 [3] 2.3 km (26:05 / km)

Not as bad as I thought it would be.

Tuesday Dec 17, 2019 #

8 PM

Circuits 1:00:00 [1]

Club session.

Monday Dec 16, 2019 #

Note
(rest day)

A screw up with timings at school made for missing spin.

Sunday Dec 15, 2019 #

Event: South East Families & Veterans
 
11 AM

Orienteering 42:49 [4] 6.4 km (6:41 / km) +170m 5:54 / km

I enjoyed the course with a good couple of route choices using the large spurs. Felt ok physically and no injuries:-)

Saturday Dec 14, 2019 #

Event: SN Saturday Series - Event 4
 
11 AM

Orienteering 36:33 [4] 5.0 mi (7:19 / mi) +60m 7:03 / mi
shoes: X talons

A very diverse area made for lots of different techniques including swimming as I went up to my neck in the river. I did manage to get the quickest split on that one though.

Friday Dec 13, 2019 #

Note
(rest day)

Thursday Dec 12, 2019 #

6 PM

Circuits 45:00 [1]

Weights x 6.
7 PM

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

Felt tougher tonight.

Wednesday Dec 11, 2019 #

7 PM

Orienteering 59:35 [3] 6.7 km (8:54 / km)
shoes: X talons

Technical corridor training on Puttenham with Adam and Rich C.
I was generally pretty good with the compass and only lost contact in the open area between stars. Rich caught me up when I was hunting for a pit so I talked through what I was doing as we went round the 2nd star.

Tuesday Dec 10, 2019 #

8 PM

Circuits 1:00:00 [1]

Hamstrings going to hurt after this.

Monday Dec 9, 2019 #

7 PM

Bike 50:00 [4] 16.0 mi (3:07 / mi)

Feeling strong tonight.

Sunday Dec 8, 2019 #

Event: CHIG Mitre SE League Event - Middle Distance
 
11 AM

Orienteering race 40:33 [5] 6.8 km (5:58 / km)
ahr:179 max:185 shoes: X talons

A pretty solid race on nice runnable area. The course was twisty and my bearings were spot on.
7 PM

Swimming 1:00:00 [3] 2.6 km (23:05 / km)

Saturday Dec 7, 2019 #

4 PM

Circuits 45:00 [1]

3 x 6 and getting massive...
100, 37.5's
70, 40 and 15.

Thursday Dec 5, 2019 #

6 PM

Circuits 45:00 [1]

Lehman aching from Tuesday and they performed well.
1 x 18 and 2 x 6.

Wednesday Dec 4, 2019 #

9 PM

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

First session for a few weeks but it went ok. Times weren’t great but there was some sort of rhythm.

Tuesday Dec 3, 2019 #

8 PM

Circuits 1:00:00 [1]

Club core session.

Monday Dec 2, 2019 #

Note
(rest day)

Sunday Dec 1, 2019 #

11 AM

Orienteering race 1:05:06 [4] 8.33 mi (7:49 / mi) +325m 6:58 / mi
shoes: X talons

A good course on a tough, slow area. I think the area attacked me rather than me attacking the course today. I didn't really make many mistakes but some RC's were not optimal and i had a negative mindset for some unknown reason.

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