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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Jan 20, 2014:

activity # timemileskm+m
  Bike6 6:40:55 115.9(3:28) 186.52(2:09) 694
  Swimming3 2:10:00 3.73(34:52) 6.0(21:40)
  Orienteering2 1:33:13 10.77(8:39) 17.33(5:23) 216
  Circuits1 20:00
  running1 10:00 1.24(8:03) 2.0(5:00)
  Total12 10:54:08 131.64 211.85 910

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Monday Jan 20, 2014 #

7 AM

Bike 1:08:33 [3] 19.71 mi (3:29 / mi) +76m 3:26 / mi

Cold going into work but at least it was dry.
6 PM

Bike 1:02:23 [3] 19.39 mi (3:13 / mi)

No laptop, a slight tailwind and not freezing cold made a difference.

Sunday Jan 19, 2014 #

11 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3

Orienteering race 1:01:27 [5] 11.6 km (5:18 / km) +150m 4:59 / km
shoes: Salomon speed cross 3

This was a fantastic fast area to run on. Straight was certainly great but unlike the New Forest, there were tracks every so often to keep you on line.
I hit the first part hard to the road crossing and only dropped time when I was to the right of #2.
Started to get a bit scrappy for the 2nd 3rd of the race but pulled it together technically when I caught my 4 minute man towards the last part and got in front.
Right hamstring certainly slowed me down in the 2nd half as it was complaining quite a bit but a very enjoyable run.
Shame the new mark 2 Routegadget didn't save my route even though it told me it had. Also it's not very user friendly when marking your course...
8 PM

Circuits 20:00 [1]

Core x 20.

Saturday Jan 18, 2014 #

8 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Usual drills in an emptier pool due to the tri squad getting booted out:-)
12 PM

Bike 1:29:25 [3] 23.27 mi (3:51 / mi) +480m 3:37 / mi

From a layby near Junc 9, Headley and then 2 1/2 loops of the Ballbuster finishing at the top of Boxhill.
I forgot the fell race was on so plenty of Slowies marshalling to talk to.
I got up the hills but the legs need some strength in them as I was found wanting for most of them.

Friday Jan 17, 2014 #

4 PM

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

Another fast cadence session.
6 PM

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

5 sets of 200 pull and 200 fs

Thursday Jan 16, 2014 #

4 PM

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

Fast cadence session.

Wednesday Jan 15, 2014 #

4 PM

Orienteering 31:46 [2] 5.73 km (5:33 / km) +66m 5:15 / km
ahr:145 max:167 shoes: Salomon speed cross 3

Nice run around the Night O course that I'm planning in March in RP.
Started off in the light but had to switch the head torch on half way through. Garmin went flat towards the end so still a bit of distance to add on.
6 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills session.

Tuesday Jan 14, 2014 #

4 PM

Bike 1:00:34 [3] 17.53 mi (3:27 / mi) +138m 3:22 / mi

2 laps on a lovely evening.

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