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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 31 days ending Jan 31, 2022:

activity # timemileskm+m
  Bike20 28:39:08 480.32(3:35) 773.01(2:13) 9808
  Swimming10 6:22:58 14.13(27:06) 22.75(16:50)
  running4 2:15:28 15.57(8:42) 25.06(5:24) 445
  Orienteering1 58:21 5.35(10:54) 8.61(6:47) 312
  Total35 38:15:55 515.38(4:27) 829.42(2:46) 10565

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Monday Jan 31, 2022 #

5 PM

Bike 38:12 [3] 11.0 mi (3:28 / mi) +61m 3:25 / mi
ahr:135 max:150 shoes: Canyon Endurace CF SL

Recce of tomorrow race. Feeling much better today.

Sunday Jan 30, 2022 #

Note
(sick)

Sore throat and cold so taking it easy.

Saturday Jan 29, 2022 #

8 AM

Bike 3:57:32 [3] 58.45 mi (4:04 / mi) +1137m 3:50 / mi

Did the short ride this week as I have a sore throat and cold coming on.

Friday Jan 28, 2022 #

8 PM

Swimming 44:22 [4] 2.6 km (17:04 / km)

A good sweet spot session that just tickled the ivories.
C • Ivories? 2

Thursday Jan 27, 2022 #

5 PM

Bike warm up/down 27:17 [2] 7.5 mi (3:38 / mi) +15m 3:37 / mi
ahr:145 max:162 shoes: Canyon Endurace CF SL

Bike 39:20 [5] 17.37 mi (2:16 / mi) +67m 2:14 / mi
ahr:176 max:184 shoes: Canyon Endurace CF SL

TTT with Gjallarhorn this week and they had a beast of a rider taking most of the front. Another good race and one more will push me up to Cat A.

Wednesday Jan 26, 2022 #

8 PM

Swimming 38:33 [3] 2.3 km (16:46 / km)

Relaxed at the back of the lane tonight to help recovery.

Tuesday Jan 25, 2022 #

6 PM

Bike 56:35 [5] 21.34 mi (2:39 / mi) +436m 2:30 / mi
ahr:175 max:183 shoes: Canyon Endurace CF SL

Where is the intensity level 6 when you need it.
First ZRL race and a baptism of fire in Central Park.
It's not a course that suits a light rider but I held onto the front group for 32 minutes before getting shot out of the back. I managed to stay in 30th by TT to the end and raising my FTP to 269.
I think this is a better measure than the ramp test so I'll take that.

Monday Jan 24, 2022 #

5 PM

Bike 1:13:26 [2] 21.36 mi (3:26 / mi) +437m 3:14 / mi
ahr:128 max:153 shoes: Canyon Endurace CF SL

An easy recce with a few spin ups for tomorrows race.

Sunday Jan 23, 2022 #

9 AM

running 50:55 [3] 6.03 mi (8:27 / mi) +211m 7:37 / mi
shoes: Salomon Speedcross 5

Need to start building up the distance again and it was a nice one out to St. Martha's.

Saturday Jan 22, 2022 #

8 AM

Bike warm up/down 17:17 [2] 5.07 mi (3:25 / mi)
ahr:108 max:146 shoes: Canyon Endurace CF SL

Bike race 32:39 [5] 13.58 mi (2:24 / mi) +91m 2:21 / mi
ahr:174 max:187 shoes: Canyon Endurace CF SL

Crit City race and my aim was to go as long as possible before getting dropped. This worked as I made it to the final sprint ok and finished only 3 seconds back in 10th.
Nice to get the summer bike on the trainer again.

Friday Jan 21, 2022 #

8 PM

Swimming 28:18 [3] 1.7 km (16:39 / km)

Not feeling great again but am testing lots at the moment.

Thursday Jan 20, 2022 #

5 PM

Bike warm up/down 15:28 [3] 4.33 mi (3:34 / mi) +6m 3:33 / mi
ahr:114 max:136

Bike 37:35 [4] 16.03 mi (2:21 / mi) +93m 2:18 / mi
ahr:160 max:182

Good tonight but as it was flat, I wasn't able to really hit it hard.

Wednesday Jan 19, 2022 #

4 PM

running 30:07 [3] 3.85 mi (7:49 / mi) +36m 7:36 / mi

Not too bad.
9 PM

Swimming 43:53 [3] 2.6 km (16:53 / km)

Led the lane and decent times.

Tuesday Jan 18, 2022 #

5 PM

Bike 20:00 [2] 6.0 mi (3:20 / mi)

Started a session but again I didn't feel great.

Monday Jan 17, 2022 #

5 PM

Bike 1:08:28 [3] 18.51 mi (3:42 / mi) +101m 3:38 / mi
ahr:113 max:130

Steady but not feeling great.

Sunday Jan 16, 2022 #

9 AM

running 34:26 [3] 3.9 mi (8:50 / mi) +183m 7:42 / mi
shoes: Salomon Speedcross 5

Holmbury Hill one lap. I knew as soon as I started that this would be a short run. My hamstrings need some exercise so I now need to build in consistency.

Saturday Jan 15, 2022 #

8 AM

Bike 4:30:20 [3] 69.27 mi (3:54 / mi) +1143m 3:43 / mi

Legs not recovered from the TTT's so this was a bit of a struggle.

Friday Jan 14, 2022 #

8 PM

Swimming 43:31 [3] 2.6 km (16:44 / km)

Good session with Gav but sitting in on the reps.

Thursday Jan 13, 2022 #

5 PM

Bike warm up/down 18:31 [1] 6.06 mi (3:03 / mi) +88m 2:55 / mi
ahr:134 max:155

One lap of the course.

Bike race 42:06 [5] 16.18 mi (2:36 / mi) +258m 2:29 / mi
ahr:173 max:184

Toughest TTT yet.
Tommy and myself took most of the pulls on the Hilly Route and I averaged 260 with NP of 266 for the race. This was pretty much FTP the whole way so this should help develop my bike fitness.

Bike 43:12 [5] 16.2 mi (2:40 / mi) +258m 2:32 / mi
ahr:167 max:183

After stupidly clicking a link being nosey, I sort of needed to do this 2nd TTT.
Only 3.6 W/kg rather than 4 didn't make a difference as my legs were spent by the end.
A good evening work.

Wednesday Jan 12, 2022 #

9 PM

Swimming 42:44 [4] 2.5 km (17:06 / km)

Not too hard tonight which was needed.

Tuesday Jan 11, 2022 #

5 PM

Bike 55:49 [4] 18.07 mi (3:05 / mi) +283m 2:57 / mi
ahr:141 max:162

Sweet spot work.

Monday Jan 10, 2022 #

5 PM

Bike 38:14 [3] 10.32 mi (3:42 / mi) +54m 3:39 / mi
ahr:122 max:133

Bike 18:47 [3] 5.0 mi (3:45 / mi) +84m 3:34 / mi
ahr:125 max:144

Course recce.

Sunday Jan 9, 2022 #

10 AM

Orienteering 58:21 [3] 5.35 mi (10:54 / mi) +312m 9:14 / mi
shoes: Speedcross4

Most of the Brown course from the OK NUTS on Winterfold.
Calf was tight on warm up but that and the Achilles were fine:-)

Saturday Jan 8, 2022 #

9 AM

Bike 3:01:59 [3] 38.63 mi (4:43 / mi) +2112m 4:02 / mi
ahr:136 max:158

Assisting Mo up the Alp for ascent 3 and 4.
7 PM

Bike 1:29:45 [3] 18.22 mi (4:56 / mi) +914m 4:16 / mi
ahr:128 max:148

Joining him for #8.

Friday Jan 7, 2022 #

8 PM

Swimming 41:31 [3] 2.3 km (18:03 / km)

Some faster stuff with Alan.

Thursday Jan 6, 2022 #

5 PM

Bike warm up/down 22:05 [1] 6.0 mi (3:41 / mi) +1m 3:41 / mi
ahr:128 max:149

Bike 54:23 [4] 17.42 mi (3:07 / mi) +530m 2:51 / mi
ahr:153 max:177

First TTT of the season with a new team. Much more evenly balanced but we stuck together to keep a struggling team member with us.

Wednesday Jan 5, 2022 #

4 PM

running 20:00 [1] 1.79 mi (11:10 / mi) +14m 10:54 / mi

Testing out the Achilles, very easy.
9 PM

Swimming 35:50 [4] 2.1 km (17:04 / km)

CSS test. After Monday's session I was really looking forward to this but I seemed to be fighting the water tonight.
6.31 and 3.09.

Tuesday Jan 4, 2022 #

4 PM

Bike 28:57 [5] 9.0 mi (3:13 / mi)
ahr:150 max:189

Ramp test on the winter bike so I think the summer one will help next time.
It's nicely gone up to 263 from 253 so going in the right direction. My legs weren't completely fresh so all good signs.

Monday Jan 3, 2022 #

9 AM

Bike 38:45 [3] 11.0 mi (3:31 / mi) +57m 3:28 / mi
ahr:126 max:140

Recovery and testing week.
2 PM

Swimming 31:48 [3] 1.24 mi (25:38 / mi)

200 wu
200 pull
4 x 25 fast
10 x 100 on 1.55
400 pull
100 wd

Hitting 1.33 average on the reps without pushing it so very happy with how the last 2 weeks have gone.

Sunday Jan 2, 2022 #

9 AM

Swimming 32:28 [3] 2.05 km (15:50 / km)

Feeling good in the water.
4 PM

Bike 27:02 [3] 8.67 mi (3:07 / mi) +231m 2:53 / mi
ahr:137 max:153

Bike 34:32 [3] 11.01 mi (3:08 / mi) +300m 2:53 / mi
ahr:141 max:171

Saturday Jan 1, 2022 #

2 PM

Bike 1:30:52 [3] 18.73 mi (4:51 / mi) +1049m 4:08 / mi
ahr:126 max:141

Road to Sky and keeping the HR down as best I could.

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