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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 31 days ending Mar 31, 2020:

activity # timemileskm+m
  Bike18 29:43:03 494.77(3:36) 796.26(2:14) 7760
  running9 8:34:16 64.59(7:58) 103.95(4:57) 2003
  Swimming4 3:20:00 6.07(32:56) 9.77(20:28)
  Orienteering3 3:09:07 18.45(10:15) 29.7(6:22) 411
  Circuits3 2:05:00
  Total37 46:51:26 583.89 939.68 10174

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Tuesday Mar 31, 2020 #

2 PM

Bike hills 2:21:51 [3] 37.57 mi (3:47 / mi) +1005m 3:29 / mi
shoes: Canyon Endurace CF SL

Lots of climbing on the southern ridge and legs felt good the whole way.

Monday Mar 30, 2020 #

10 AM

Bike 1:40:54 [3] 25.01 mi (4:02 / mi) +629m 3:45 / mi

Took out the trusty old steed into the hills as it was due to rain. Managed to clip a few segments without pushing at all.
6 PM

Circuits 15:00 [1]

Needed some colour in the log.

Sunday Mar 29, 2020 #

10 AM

running 1:14:01 [3] 9.39 mi (7:53 / mi) +322m 7:07 / mi
shoes: Asics

Felt pretty good today on the hills.

Saturday Mar 28, 2020 #

9 AM

Bike 2:22:19 [3] 39.31 mi (3:37 / mi) +902m 3:23 / mi
shoes: Canyon Endurace CF SL

Boxhill and the out to Newdigate with a nice tail wind.

Friday Mar 27, 2020 #

11 AM

running 41:27 [3] 5.13 mi (8:05 / mi) +167m 7:20 / mi
shoes: Asics

Bits below Newlands and the golf club.

Thursday Mar 26, 2020 #

11 AM

Bike 2:46:18 [3] 50.03 mi (3:19 / mi) +543m 3:13 / mi
shoes: Canyon Endurace CF SL

Into work to sort a few things out and back home via Frimley Green. Another lovely day out if a bit windy.

Wednesday Mar 25, 2020 #

10 AM

running 55:29 [3] 7.17 mi (7:44 / mi) +199m 7:07 / mi
shoes: Asics

Got the rest of urban Guildford with paths towards Newlands. Lovely quiet day due to the lack of traffic and the golf course was great to run on.

Tuesday Mar 24, 2020 #

1 PM

Bike 2:14:14 [3] 36.79 mi (3:39 / mi) +848m 3:24 / mi

Hilly ride in the sun, legs felt good.
Box, Coldharbour and Whitedowns.

Monday Mar 23, 2020 #

4 PM

Bike 1:31:25 [3] 23.28 mi (3:56 / mi) +713m 3:35 / mi
shoes: Canyon Endurace CF SL

New bike is such a smooth ride and it loves going up Barhatch.
C • Barhatch 3
C • 1

Sunday Mar 22, 2020 #

10 AM

running 1:02:21 [3] 7.69 mi (8:06 / mi) +272m 7:18 / mi
shoes: Asics

From Ranmore clearing up a few more paths, finishing straight up was a bugger.

Saturday Mar 21, 2020 #

8 AM

Bike 2:32:05 [3] 38.97 mi (3:54 / mi) +891m 3:39 / mi

Legs weren’t feeling the love today.

Friday Mar 20, 2020 #

5 PM

running 58:18 [3] 7.23 mi (8:04 / mi) +260m 7:15 / mi
shoes: Asics

Good paths around The Chanteries and weather to match.

Thursday Mar 19, 2020 #

6 PM

Bike 1:00:00 [3] 17.0 mi (3:32 / mi)
shoes: Planet X

On the turbo as I ran out of time.

Wednesday Mar 18, 2020 #

5 PM

running 46:44 [3] 5.91 mi (7:54 / mi) +121m 7:26 / mi
shoes: Speedcross4

A boggy run around Ashstead Common.

Tuesday Mar 17, 2020 #

6 AM

Bike 1:10:02 [3] 21.22 mi (3:18 / mi) +180m 3:13 / mi
shoes: Canyon Endurace CF SL

What a difference a bike makes.
C • Full time training? 6
4 PM

Bike 1:05:07 [3] 21.29 mi (3:04 / mi) +173m 2:59 / mi
shoes: Canyon Endurace CF SL

Lots of segments this afternoon.

Monday Mar 16, 2020 #

Note
(rest day)

Resting up before the madness.

Sunday Mar 15, 2020 #

Event: CompassSport Cup Heat
 
12 PM

Orienteering 50:38 [4] 8.0 km (6:20 / km) +200m 5:38 / km
shoes: X talons

Not the best of areas to orienteer and I let myself down at #18 following another runner who certainly wasn't on my course.
Good to get to the final though.
7 PM

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


2 - Splits

Saturday Mar 14, 2020 #

11 AM

Bike 1:09:55 [3] 17.52 mi (3:59 / mi) +398m 3:44 / mi

Taking it easy so my legs can work tomorrow.
3 PM

Swimming 35:00 [2] 1.6 mi (21:52 / mi)

Nice and easy drills.

Friday Mar 13, 2020 #

5 PM

running 54:23 [3] 6.78 mi (8:01 / mi) +237m 7:14 / mi
shoes: Speedcross4

Getting the paths at the bottom end of Guildford and into Shalford. I felt good on the steep hills.

Thursday Mar 12, 2020 #

Note
(rest day)

Felt asleep when I got home.

Wednesday Mar 11, 2020 #

7 PM

Orienteering 1:11:30 [3] 10.4 km (6:53 / km)
shoes: X talons

Night O on Hankley with Adam and Rich using a 1:15000 map.
Generally a good run and enjoyed the higher intensity around the loops. My RC still has a lot to be desired and this is where Rich caught me up after dropping him on the loops.
Always good fun to be with others on a Night O.

Tuesday Mar 10, 2020 #

7 PM

Bike 1:00:00 [4] 18.0 mi (3:20 / mi)

Pretty warm spinning tonight.
8 PM

Circuits 55:00 [1]

Feeling solid again.

Monday Mar 9, 2020 #

6 AM

Bike 1:12:08 [3] 20.34 mi (3:33 / mi) +182m 3:27 / mi

Even a bit of sunshine this morning.
4 PM

Bike 1:13:15 [3] 20.71 mi (3:32 / mi) +181m 3:27 / mi

Got rained on.

Sunday Mar 8, 2020 #

10 AM

running 1:14:16 [3] 9.1 mi (8:10 / mi) +291m 7:25 / mi
shoes: Speedcross4

From the leisure centre over Norbury Park, pretty boggy in places.
7 PM

Swimming 50:00 [2] 2.0 km (25:00 / km)

Chilled session on breathing with Alan.

Saturday Mar 7, 2020 #

9 AM

Bike 3:04:21 [3] 49.43 mi (3:44 / mi) +764m 3:34 / mi

Good to start with and only tired in the last half hour which I expected as I haven't been out for a longer one in a while.

Friday Mar 6, 2020 #

5 PM

running 47:17 [3] 6.19 mi (7:38 / mi) +134m 7:09 / mi
shoes: Asics

Central Guildford.

Thursday Mar 5, 2020 #

7 AM

Bike 1:13:20 [3] 20.56 mi (3:34 / mi) +199m 3:28 / mi

Felt ok going into work and it wasn't so wet.
4 PM

Bike 1:10:49 [3] 20.74 mi (3:25 / mi) +152m 3:20 / mi

The weatherman really got it wrong today...

Wednesday Mar 4, 2020 #

9 PM

Swimming intervals 1:05:00 [4] 3.1 km (20:58 / km)

A solid 2.4km main set in a long course pools so all good.

Tuesday Mar 3, 2020 #

7 PM

Bike 55:00 [4] 17.0 mi (3:14 / mi)

Good spin session with the club.
8 PM

Circuits 55:00 [1]

Lots of squats so legs will be hurting in the morrow.

Monday Mar 2, 2020 #

Note
(rest day)

Just too busy.

Sunday Mar 1, 2020 #

Event: HH Ace of Herts SE League Event & Interland
 
12 PM

Orienteering race 1:06:59 [3] 7.02 mi (9:32 / mi) +211m 8:44 / mi
shoes: X talons

Must go to all controls rather than miss 16&17.
Will be interesting looking at the splits because I was moving well and had a generally good run. Would probably have been around 71...

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