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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Jan 29, 2014:

activity # timemileskm+m
  Bike5 5:00:45 82.8(3:38) 133.25(2:15) 232
  Swimming5 3:58:00 7.25(32:50) 11.67(20:24)
  Orienteering2 1:54:00 11.0(10:22) 17.7(6:26) 260
  Circuits2 40:00
  Total14 11:32:45 101.05 162.62 492

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ThFrSaSuMoTuWe

Wednesday Jan 29, 2014 #

4 PM

Bike 1:00:00 [3] 18.5 mi (3:15 / mi)

High cadence session on the trainer.
6 PM

Swimming 50:00 [4] 2.5 km (20:00 / km)

400 wu
400 drills
8 x 100 pull off 20
8 x 100 fs off 20
100 wd
Really feeling the water and swimming is now getting up to speed.

Tuesday Jan 28, 2014 #

4 PM

Circuits 20:00 [1]

Core x 20
7 PM

Orienteering 34:41 [5] 6.0 km (5:47 / km)
shoes: Adidas swoops 2

An enjoyable run even though my navigation wasn'tgreat.
Hit hte first 3 well, hesitation and RC to 4 weren't good. Slightly confused at 5 but only lost 20 seconds. Lots of tracks around 6 but not too bad then 7 was further south than i think it should be. Doubled back and went north eventually losing 2 minutes.
Got caught by an unmapped path to 9 but the rest was fine.
Nice to eventually do one of the Night O with other runners around me for fun.

Monday Jan 27, 2014 #

3 PM

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

Up and down the gears with some single leg work too.
6 PM

Swimming 48:00 [4] 2.5 km (19:12 / km)

50, 100, 150, 200. 150. 100 and 50fs off 10 secs warm up.
3 x 200 pull
3 x 200 fs
3 x 100fs
3 x 50fs
all off 30.
50 wd
Feeling much better in the water now and a good session.
7 PM

Circuits 20:00 [1]

C&C x 20.

Sunday Jan 26, 2014 #

12 PM

Orienteering race 1:19:19 [5] 11.7 km (6:47 / km) +260m 6:06 / km
shoes: Salomon speed cross 3

An average run overall but annoyingly made mistakes at #17 and 21.
Started off ok and got into the 1:15 by #3. The long leg to #6 was really nice and got lucky in the circle at #10 where it's hard to see the detail even on a 1:10.
Caught a young lad up at #14 and I started to get scrappy. I should have concentrated on my own navigation but seemed to be on the look out to where he was rather than my next control. This led to a stupid error at #17 where I dropped 1.30.
I took quite a straight route to #18 through the marsh and this turned out well. I slowed down in the control pick but misread my ditch for a thicket at #21 so found 2 others before mine(2 minutes). I should have gone around the outside that late into the race but shit happens.
I got away with it on the M40 competition but was disappointed that I wasn't further up the results on the course.

Saturday Jan 25, 2014 #

8 AM

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

Drills. It was all kicking off in the pool with the triathletes this morning. Very entertaining.
11 AM

Bike 1:00:00 [1] 10.71 mi (5:36 / mi) +104m 5:26 / mi

Around Putney checking sites for the Street O.

Friday Jan 24, 2014 #

4 PM

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

Technique session on the trainer.
6 PM

Swimming intervals 50:00 [4] 2.67 km (18:45 / km)

10 sets of 200 fs and 66 pull.
The pull was good to put in there to keep good form on the front end. I tried to go off 15 seconds each time but the pool was busy so this didn't always happen.

Thursday Jan 23, 2014 #

4 PM

Bike 1:00:45 [3] 17.59 mi (3:27 / mi) +128m 3:23 / mi

Legs ok but new jacket, goooood.
6 PM

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

Drills followed by 6 x 100
Much better.

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