Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 31 days ending Oct 31, 2020:

activity	#	time	miles		km		+m
Bike	17	32:24:13	540.07	(3:36)	869.15	(2:14)	9888
running	5	2:52:42	20.69	(8:21)	33.3	(5:11)	792
Swimming	6	2:37:24	5.3	(29:43)	8.52	(18:28)
Orienteering	2	1:25:47	8.28	(10:22)	13.32	(6:26)	295
Total	29	39:20:06	574.33	(4:07)	924.3	(2:33)	10975

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Saturday Oct 31, 2020 #

8 AM

Bike 3:17:39 [3] 49.51 mi (4:00 / mi) +1245m 3:42 / mi

Got very wet in the last hour but legs were good.

Friday Oct 30, 2020 #

8 AM

Swimming 15:03 [3] 0.56 mi (26:53 / mi)

Right shoulder started to hurt so cut it short.

Wednesday Oct 28, 2020 #

10 AM

Bike 27:49 [3] 6.06 mi (4:35 / mi) +235m 4:06 / mi

47/100 Challacombe 6/10 166m climb over 1.5km.
No warm up and a belly full of breakfast didn't make this a pleasant climb.

3 PM

Bike 17:40 [3] 3.73 mi (4:44 / mi) +166m 4:10 / mi

48/100 Salcombe 5/10 159m climb over 1.2km.
I didn't want to cycle the 50 miles between the hills in the rain with no jacket so took the easy option of a lift.

Tuesday Oct 27, 2020 #

7 AM

running 50:18 [3] 5.84 mi (8:37 / mi) +249m 7:36 / mi
shoes: Speedcross4

Nice early one around Blackheath.

Monday Oct 26, 2020 #

10 AM

Bike 54:28 [3] 16.05 mi (3:24 / mi) +147m 3:18 / mi

Trip to the shop.

2 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

100's.

Saturday Oct 24, 2020 #

8 AM

Bike 6:18:44 [3] 100.19 mi (3:47 / mi) +1844m 3:35 / mi
shoes: Canyon Endurace CF SL

Bye Bye BST. Not the best weather with the wind and light rain but at least it was warm.

Friday Oct 23, 2020 #

4 PM

running 35:44 [3] 4.72 mi (7:34 / mi) +67m 7:15 / mi
shoes: Asics

Paths south of Shalford.

Wednesday Oct 21, 2020 #

6 PM

Swimming 33:46 [3] 0.99 mi (34:07 / mi)

SM session and it went ok.

Tuesday Oct 20, 2020 #

6 PM

Orienteering 56:40 [4] 6.09 mi (9:18 / mi) +204m 8:26 / mi
shoes: X talons

Mass start night O on Sheepleas and Nettley Heath against Adam and Tom.
Really good fun as usual and I think I was pretty steady except for a few small misses in Sheepleas.
1100

C • Sneaky orienteering training 2

Monday Oct 19, 2020 #

6 AM

Bike 1:21:42 [3] 23.36 mi (3:30 / mi) +330m 3:21 / mi
shoes: Canyon Endurace CF SL

ITW via Ascot which is much safer than the Bagshot road in the mornings.

4 PM

Bike 1:16:36 [3] 23.08 mi (3:19 / mi) +266m 3:12 / mi
shoes: Canyon Endurace CF SL

Bit of a headwind but an ok route the other way around.

Sunday Oct 18, 2020 #

8 AM

Bike 3:12:19 [3] 51.47 mi (3:44 / mi) +1370m 3:27 / mi
shoes: Canyon Endurace CF SL

A bit tired today, especially on the hills.

Saturday Oct 17, 2020 #

8 AM

Bike 4:11:37 [3] 74.09 mi (3:24 / mi) +1289m 3:13 / mi
shoes: Canyon Endurace CF SL

Feeling good.

9 AM

Bike 15:00 [3] 4.5 mi (3:20 / mi)
shoes: Canyon Endurace CF SL

Missed miles.

Wednesday Oct 14, 2020 #

6 AM

Bike 1:11:36 [3] 20.35 mi (3:31 / mi) +210m 3:25 / mi

ITW

4 PM

Bike 1:07:55 [3] 20.53 mi (3:18 / mi) +187m 3:13 / mi

HFW

Tuesday Oct 13, 2020 #

6 PM

Swimming 33:23 [3] 1.26 mi (26:30 / mi)

Felt better in the water this week with a little pyramid thrown in.

Monday Oct 12, 2020 #

7 PM

running 26:20 [4] 3.84 mi (6:51 / mi) +1m 6:51 / mi
shoes: Asics

First track session in 9 years but it was kind of nice.
Only 1600, 1200 and 800 off 2 min and 90 seconds. Kept a consistent pace of 6 min milling so not full out.

Sunday Oct 11, 2020 #

2 PM

Bike 2:07:57 [3] 36.31 mi (3:31 / mi) +856m 3:17 / mi
shoes: Canyon Endurace CF SL

I LOVE THIS BIKE

Saturday Oct 10, 2020 #

8 AM

Bike 3:15:01 [3] 54.71 mi (3:34 / mi) +929m 3:23 / mi

Club ride down to Kirkford.

Thursday Oct 8, 2020 #

6 PM

running 4:18 [3] 0.61 mi (7:03 / mi) +45m 5:44 / mi
shoes: X talons

running 13:42 [3] 1.41 mi (9:43 / mi) +152m 7:17 / mi
shoes: X talons

running 11:09 [3] 1.38 mi (8:05 / mi) +117m 6:24 / mi
shoes: X talons

running 7:47 [3] 0.69 mi (11:17 / mi) +10m 10:49 / mi
shoes: X talons

Should have just kept this session to one activity.
5 x reps on Chinthurst with Adam and Rich. I went off way too hard on the first rep and paid the price but in a good way. Hamstring started to hurt on the 4th rep from the fast downhill section so only did a few bits of the last 2.

Wednesday Oct 7, 2020 #

Swimming 11:00 [3] 0.5 km (22:00 / km)

6 PM

Swimming 24:12 [3] 0.93 mi (25:58 / mi)

Tuesday Oct 6, 2020 #

6 AM

Bike 1:10:09 [3] 20.35 mi (3:27 / mi) +238m 3:20 / mi

Back on the warhorse for the foreseeable future.

C • Interesting 3

4 PM

Bike 1:04:18 [3] 20.32 mi (3:10 / mi) +190m 3:05 / mi

Saturday Oct 3, 2020 #

3 PM

Bike 53:43 [3] 15.46 mi (3:28 / mi) +388m 3:13 / mi
shoes: Canyon Endurace CF SL

Probably the last time on the summer bike for the year, decent effort up Whitedowns.

Thursday Oct 1, 2020 #

6 PM

running 16:02 [3] 1.43 mi (11:13 / mi) +101m 9:12 / mi
shoes: X talons

Orienteering 29:07 [3] 2.19 mi (13:18 / mi) +91m 11:47 / mi
shoes: X talons

Good session on Leith East with quite a bit of bracken but runnable enough. Hard to interpret the map at the end in darkness and over 10 years old but bearings were good enough.

running 7:22 [2] 0.77 mi (9:34 / mi) +50m 7:58 / mi
shoes: X talons

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