Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 31 days ending Jan 31, 2021:

activity	#	time	miles		km		+m
Bike	21	25:14:32	453.6	(3:20)	730.0	(2:04)	2346
running	13	15:08:11	110.56	(8:13)	177.93	(5:06)	3100
Total	34	40:22:43	564.16	(4:18)	907.93	(2:40)	5446

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Sunday Jan 31, 2021 #

10 AM

running 59:08 [3] 7.43 mi (7:58 / mi) +108m 7:37 / mi
shoes: Speedcross4

Shorter one this week to give the body a rest.

6 PM

Bike 50:00 [3] 14.0 mi (3:34 / mi)
shoes: Planet X

Ticking over on the turbo.

Saturday Jan 30, 2021 #

9 AM

Bike 1:46:59 [3] 30.0 mi (3:34 / mi)
ahr:149 max:159 shoes: Planet X

Crappy weather outside but I still made it into the Surrey Hills on Zwift.

Friday Jan 29, 2021 #

3 PM

running 56:51 [3] 7.27 mi (7:49 / mi) +115m 7:27 / mi
shoes: Speedcross4

Bloody hell the footpaths were muddy today but it was nice to run along the Downs Link Path for a while.

Thursday Jan 28, 2021 #

7 PM

Bike 1:15:00 [4] 23.5 mi (3:11 / mi)
shoes: Planet X

TTT on Zwift. First one I have done online and I eventually got a workout on the 2nd lap, looking forward to next week.

Wednesday Jan 27, 2021 #

3 PM

running 42:43 [3] 5.29 mi (8:05 / mi) +161m 7:23 / mi
shoes: Speedcross4

Better footpaths near Peaslake made for a nice run.

Tuesday Jan 26, 2021 #

4 PM

Bike 1:02:19 [5] 20.8 mi (3:00 / mi)
shoes: Planet X

4 week FTP booster Week 2 day 6.
Legs were good tonight and recovered from Sunday.

Monday Jan 25, 2021 #

4 PM

Bike 45:00 [2] 12.5 mi (3:36 / mi)
ahr:132 max:185 shoes: Planet X

Ticking the legs over from the run yesterday. They are a bit tired as expected with running in the snow for 2 hours but good pains.

Sunday Jan 24, 2021 #

9 AM

running long 2:00:32 [3] 15.1 mi (7:59 / mi) +351m 7:27 / mi
shoes: Speedcross4

Great run and speedcross were the perfect option. I went out in a few flakes and came back in about 15cm of snow. Was able to push a little in the 2nd hour to bring the mph up nicely.

Saturday Jan 23, 2021 #

10 AM

Bike 1:55:07 [3] 33.0 mi (3:29 / mi)
ahr:158 max:185 shoes: Planet X

I didn't fancy facing the cold outside so I popped my Alp du Zwift cherry. Really enjoyed it and raised the power throughout.

Friday Jan 22, 2021 #

4 PM

Bike 1:00:00 [5] 20.0 mi (3:00 / mi)
shoes: Planet X

4 week FTP booster Week 2 day 4.
First time I could really feel my legs from the previous days run. Fatigue during the first part but I was balls to the wall on the final 3 minutes at 300 watts.

Thursday Jan 21, 2021 #

3 PM

running 1:03:43 [3] 6.87 mi (9:16 / mi) +339m 8:03 / mi
shoes: Speedcross4

Muddy again but lots of hills in this run and I loved them. I felt good even on the last climb so the consistency is working.

Wednesday Jan 20, 2021 #

4 PM

Bike 1:00:06 [5] 20.0 mi (3:00 / mi)
ahr:157 max:181 shoes: Planet X

4 week FTP booster Week 2 day 3.
Tough finish to the session but gains being made.

Tuesday Jan 19, 2021 #

3 PM

running 56:55 [3] 6.92 mi (8:13 / mi) +192m 7:34 / mi
shoes: Speedcross4

Although its great strength training, I'm starting to wish for the footpaths to dry up. Fat chance that happening for the next week so learn to embrace it.

Monday Jan 18, 2021 #

5 PM

Bike 1:00:09 [5] 20.0 mi (3:00 / mi)
ahr:149 max:175 shoes: Planet X

4 week FTP booster Week 2 day 2. Found out my turbo is fine to turn up to the next level when I am putting a lot of power in so it now stops me spinning out too soon:-)

Sunday Jan 17, 2021 #

9 AM

running 1:47:31 [3] 12.27 mi (8:46 / mi) +512m 7:45 / mi
shoes: Speedcross4

Lots of small climbs and mud. Really enjoyed this and plenty of strength training in the bank.

Saturday Jan 16, 2021 #

12 PM

Bike 1:59:40 [3] 33.9 mi (3:32 / mi) +493m 3:23 / mi

I waited until the weather improved and legs were ok today.

Friday Jan 15, 2021 #

4 PM

Bike 54:13 [4] 17.5 mi (3:06 / mi)
ahr:150 max:164 shoes: Planet X

4 week FTP booster Week 2 day 1
This felt much easier than some of the other sessions.

Thursday Jan 14, 2021 #

3 PM

running 57:46 [3] 6.96 mi (8:18 / mi) +209m 7:35 / mi
shoes: Speedcross4

For once the bridleways were better to run on than the fields full of cows. I did see 11 Red Kites circling in one place.

Wednesday Jan 13, 2021 #

4 PM

Bike 1:03:03 [4] 20.0 mi (3:09 / mi)
ahr:157 max:181 shoes: Planet X

4 week FTP booster day 7. Sweet spot work which I enjoy.

Tuesday Jan 12, 2021 #

4 PM

running 50:34 [3] 6.1 mi (8:17 / mi) +167m 7:38 / mi
shoes: Speedcross4

In the fading light around Shere to avoid the tourists.

Monday Jan 11, 2021 #

1 PM

Bike 1:57:14 [3] 30.65 mi (3:49 / mi) +754m 3:33 / mi

Finally it’s started to warm up a little and working from home has its perks.

Sunday Jan 10, 2021 #

9 AM

running 1:41:45 [3] 12.66 mi (8:02 / mi) +380m 7:21 / mi
shoes: Speedcross4

Over towards Shamley Green and legs were good for most parts. Hamstrings starting to tire towards the end but nothing a bit of Med ball work won't sort out.

5 PM

Bike 47:31 [3] 14.25 mi (3:20 / mi)
ahr:142 max:195 shoes: Planet X

Getting in the weekly minimum.