Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 31 days ending May 31, 2021:

activity	#	time	miles		km		+m
Bike	19	42:01:35	701.43	(3:36)	1128.84	(2:14)	11312
Swimming	12	7:14:23	16.21	(26:47)	26.09	(16:39)
running	5	5:20:39	38.14	(8:24)	61.38	(5:13)	1296
Orienteering	2	3:05:04	17.76	(10:25)	28.58	(6:28)	1002
Total	37	57:41:41	773.55	(4:29)	1244.9	(2:47)	13610

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Monday May 31, 2021 #

9 AM

Bike 2:04:36 [1] 30.95 mi (4:02 / mi) +765m 3:44 / mi
shoes: Canyon Endurace CF SL

Kept this very easy to let the legs recover, job done.

Sunday May 30, 2021 #

9 AM

running 1:30:00 [3] 11.54 mi (7:48 / mi) +161m 7:29 / mi

Legs were good after yesterday but the route was very flat which helped.

C • Stop - start 3

6 PM

Swimming 16:22 [2] 0.62 mi (26:24 / mi)

Spent 30 minutes of the session taking the tent down...

Saturday May 29, 2021 #

8 AM

Bike 4:59:46 [3] 77.48 mi (3:52 / mi) +2130m 3:34 / mi
shoes: Canyon Endurace CF SL

Leith Hill Octopus and it went pretty well. Felt strong on the climbs to the very end and gave it some going up Coldharbour.

Friday May 28, 2021 #

7 PM

Swimming 42:26 [3] 2.7 km (15:43 / km)

Getting a bit warm now so this might be the last session in a wetsuit.

Thursday May 27, 2021 #

4 PM

Bike 2:01:02 [3] 34.35 mi (3:31 / mi) +975m 3:14 / mi
shoes: Canyon Endurace CF SL

5 reps up Boxhill averaging about 248 watts and a big pb on a few years ago.
Just under 57 minutes.

Wednesday May 26, 2021 #

5 PM

running 44:04 [3] 4.81 mi (9:10 / mi) +240m 7:56 / mi
shoes: Speedcross4

Hilly around Leith Hill, there won't be any good orienteering there for a few years now that they have ripped the forest apart.

C • No! 4

9 PM

Swimming 40:45 [3] 2.3 km (17:43 / km)

Not the quickest of sessions but I didn't fade in the 2nd half.

Tuesday May 25, 2021 #

5 PM

Bike 1:27:26 [4] 29.0 mi (3:01 / mi)
shoes: Canyon Endurace CF SL

3 x 15 min @Sweet spot.
Tough session to start with but improved over the set.

Monday May 24, 2021 #

5 PM

Bike 1:45:21 [3] 30.0 mi (3:31 / mi)
shoes: Canyon Endurace CF SL

Just a steady one on Zwift.

Sunday May 23, 2021 #

Event: TVOC Chiltern Challenge National Event TBC

11 AM

Orienteering 1:31:40 [3] 8.79 mi (10:26 / mi) +544m 8:45 / mi
shoes: X talons

Always an enjoyable area except for the nettles this year, there is a reason orienteering happens less in the summer.
Had an ok run but nothing in the tank on the hills. The only real error was at #7 where I didn't look closely enough at the extent of the open area.
Had a nice tow around when Tom Bray came past me on the way to #14, he often went out of sight but I managed to stay on it until #26.

6 PM

Swimming 32:15 [3] 1.24 mi (26:00 / mi)

Just an easy 2km swim at the Lido.

Saturday May 22, 2021 #

9 AM

Bike long 5:00:00 [3] 80.0 mi (3:45 / mi) +2000m 3:29 / mi
shoes: Canyon Endurace CF SL

Inside for the 3rd week running but still enjoyable.

Friday May 21, 2021 #

7 PM

Swimming 40:56 [3] 2.7 km (15:10 / km)

Bloody freezing in the Lido tonight but good to get some distance in.

Thursday May 20, 2021 #

5 PM

Bike warm up/down 12:45 [2] 3.5 mi (3:39 / mi)
shoes: Canyon Endurace CF SL

Bike intervals 52:14 [4] 16.0 mi (3:16 / mi)
shoes: Canyon Endurace CF SL

Steady session to keep the recovery going, felt very good.

Wednesday May 19, 2021 #

9 PM

Swimming 39:54 [4] 2.3 km (17:21 / km)

First session back at SSP and it wasn't too bad.

Tuesday May 18, 2021 #

Note
(rest day)

Needed this.

Monday May 17, 2021 #

5 PM

Bike 42:56 [2] 12.0 mi (3:35 / mi)
shoes: Canyon Endurace CF SL

Week 4 day 1. Start of an easy week so taking it easy.

Sunday May 16, 2021 #

9 AM

running 1:18:43 [3] 9.05 mi (8:42 / mi) +358m 7:45 / mi
shoes: Speedcross4

Pretty boggy from the rain so slow going but speed is not what I need, it's all about strength.
Calves were fine and felt good on the hills.

5 PM

Swimming 47:56 [3] 3.0 km (15:59 / km)

3 x 1km off 1 min. Much better than a few weeks ago. 15.45, 15.58 and 16.12.

Saturday May 15, 2021 #

9 AM

Bike long 3:46:51 [4] 68.0 mi (3:20 / mi)
shoes: Canyon Endurace CF SL

4 x 20 min @160, 20 min @190 and 20 min @210 watts.
The session got tougher towards the end and I could see my HR drifting higher. I binned the last 20 mins as the legs were screwed from being in Erg mode for that long.

Friday May 14, 2021 #

4 PM

running 46:43 [3] 5.63 mi (8:18 / mi) +203m 7:28 / mi

I didn't feel the calf at any point so a good sign.

7 PM

Swimming 39:23 [3] 2.4 km (16:25 / km)

Longer session with drills tonight and the pool seemed warmer.

Thursday May 13, 2021 #

5 PM

Bike intervals 1:18:32 [4] 23.0 mi (3:25 / mi)
ahr:142 max:172 shoes: Planet X

Over/Under 80/125%
My legs were not ready for the intensity needed but it wasn't a completely wasted session.

Wednesday May 12, 2021 #

5 PM

Bike 1:50:57 [3] 31.0 mi (3:35 / mi)
ahr:124 max:173 shoes: Planet X

No chance of a run as calf still not quite right.

Tuesday May 11, 2021 #

5 PM

Bike tempo 1:13:36 [4] 23.0 mi (3:12 / mi)
ahr:141 max:171 shoes: Planet X

3 x 12 min @Sweet spot.
A bit of a struggle but understandable.

Monday May 10, 2021 #

Note
(rest day)

Week 3 Day 1
I was thinking about an easy ride but no chance.

Sunday May 9, 2021 #

12 PM

Orienteering 1:33:24 [4] 8.97 mi (10:25 / mi) +458m 8:59 / mi
shoes: X talons

Always a pleasure to run on this area and Andy did a great job planning the long legs. I think I got the first one ok but not good on the others. Legs buggered by the end which was fine as my calf was making me unsure whether I would finish before I started the race.

Saturday May 8, 2021 #

9 AM

Bike 3:03:56 [3] 60.0 mi (3:04 / mi)
shoes: Planet X

Getting the 25 lap badge around the volcano. Tried to stay in the TT position for as much as possible.

Friday May 7, 2021 #

10 AM

Bike 1:08:32 [3] 20.74 mi (3:18 / mi) +544m 3:03 / mi
ahr:127 shoes: Canyon Endurace CF SL

Instead of a run to ensure my calf heals well.

7 PM

Swimming 33:55 [4] 2.1 km (16:09 / km)

I never felt warm in the water tonight.
400 and 200 CSS at the Lido in a wet suit.
5.59 and 2.53

Thursday May 6, 2021 #

7 PM

Bike tempo 1:05:12 [4] 12.0 mi (5:26 / mi) +1045m 4:17 / mi
ahr:151 max:171 shoes: Canyon Endurace CF SL

Tempo up the Alpe. Started off well within myself and was pleased to finish comfortable.
53.40, I'll take that.

Wednesday May 5, 2021 #

5 PM

running 1:01:09 [3] 7.11 mi (8:36 / mi) +335m 7:30 / mi

This turned out pretty hilly and my calf where the pain was last week was ok until the last mile where is starting hurting somewhere else.

Swimming 28:15 [3] 1.6 km (17:39 / km)

Times are very slow so lots to work on.

Tuesday May 4, 2021 #

5 PM

Bike 1:12:48 [4] 23.0 mi (3:10 / mi)
ahr:146 max:166 shoes: Canyon Endurace CF SL

3 x 10 min @Sweet spot.
Much better this week keeping a steady 250 watts.

Monday May 3, 2021 #

9 AM

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

Week 2 Day 1
Drills session in the pool.

2 PM

Bike 1:46:32 [3] 29.96 mi (3:33 / mi) +850m 3:16 / mi
ahr:126 max:145 shoes: Canyon Endurace CF SL

Watopia Three Sisters.
Nice and steady and I have noticed that my HR is coming down nicely.

Sunday May 2, 2021 #

9 AM

Bike hills 2:24:43 [3] 28.97 mi (5:00 / mi) +1700m 4:14 / mi
shoes: Canyon Endurace CF SL

Only 2 more reps up the Alpe to get the badge.
Left calf still a bit sore so did this rather than the planned 75 min run.

5 PM

Swimming 32:16 [3] 2.0 km (16:08 / km)

Nice chilled 2 x 1km at the Lido.

Saturday May 1, 2021 #

8 AM

Bike 4:03:50 [3] 68.48 mi (3:34 / mi) +1303m 3:22 / mi
shoes: Canyon Endurace CF SL

Club ride and pretty steady for most of it.

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