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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending May 18, 2016:

activity # timemileskm+m
  Bike4 4:49:06 76.76(3:46) 123.53(2:20) 1663
  Swimming2 1:30:00 2.49(36:13) 4.0(22:30)
  Transition run1 1:22:51 11.36(7:17) 18.29(4:32) 201
  Circuits1 45:00
  running2 45:00 6.84(6:35) 11.01(4:05) 54
  Orienteering1 23:37 2.73(8:38) 4.4(5:22)
  Total10 9:35:34 100.18 161.23 1918

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ThFrSaSuMoTuWe

Wednesday May 18, 2016 #

6 PM

Bike 1:01:23 [3] 17.29 mi (3:33 / mi)
ahr:146 max:159

Around the hood.

Tuesday May 17, 2016 #

Event: London Park Race Series: #1 SW London
 
7 PM

running warm up/down 5:00 [1] 1.0 mi (5:00 / mi)

Orienteering race 23:37 [5] 4.4 km (5:22 / km)

Enjoyed the race and kept it clean in the housing except for #8. A nice course and good run out at the end.

Long - Splits

Monday May 16, 2016 #

Note
(rest day)

Expedition and easy week.

Sunday May 15, 2016 #

5 PM

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

Drills.

Saturday May 14, 2016 #

10 AM

Bike 1:58:03 [3] 32.91 mi (3:35 / mi) +768m 3:21 / mi
ahr:149 max:173 shoes: Planet X

Mostly in the hills to tire the legs a little.
12 PM

Transition run 1:22:51 [3] 18.29 km (4:32 / km) +201m 4:18 / km
ahr:158 max:172

Up sheepleas to the NDW and along to the Hollister car park.
Legs felts good and turning over nicely except for the steeper sections.

Friday May 13, 2016 #

6 PM

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

Drills.
7 PM

running 40:00 [4] 5.84 mi (6:51 / mi) +54m 6:39 / mi

5 x 3 min efforts along the railway track.

Thursday May 12, 2016 #

6 PM

Bike tempo 28:32 [3] 6.77 mi (4:13 / mi) +192m 3:52 / mi
ahr:147 max:163

Over to Ranmore.

Bike hills 1:00:50 [4] 13.47 mi (4:31 / mi) +650m 3:56 / mi
ahr:155 max:169

5 x up Ranmore from the chippy to church rd.
Legs felt pretty good and could have gone on a little more. Even reps too.
7 PM

Bike warm up/down 20:18 [2] 6.32 mi (3:13 / mi) +53m 3:08 / mi
ahr:138 max:154

Back home.
8 PM

Circuits 45:00 [2]

Weights x 12 and core x 20.

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