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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Jan 23:

activity # timemileskm+m
  Bike4 4:41:55 78.03(3:37) 125.58(2:15) 292
  Swimming3 2:35:00 4.29(36:09) 6.9(22:28)
  Orienteering2 2:04:22 10.69(11:38) 17.2(7:14) 410
  Circuits1 45:00
  running1 5:00 0.62(8:03) 1.0(5:00)
  Total10 10:11:17 93.63 150.68 702

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Wednesday Jan 23 #

5 PM

Bike 1:00:00 [3] 16.0 mi (3:45 / mi)
ahr:121 max:126

Recovery ride on the TT bike. It felt comfortable doing 2 mins sitting and 3 mins in the TT position.
9 PM

Swimming 55:00 [3] 2.4 km (22:55 / km)

Much better feeling tonight.

Tuesday Jan 22 #

7 PM

Orienteering race 42:08 [4] 5.2 km (8:06 / km) +100m 7:24 / km
ahr:165 max:180 shoes: Salomon Speed Cross 4

Very tired from the off and the splits show that I was just slower generally throughout.
I was technically poor through not planning ahead and I can't always blame the map for problems in the circle.

Monday Jan 21 #

6 PM

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

Drills felt like treacle.
8 PM

Bike 1:00:00 [3] 17.0 mi (3:32 / mi)

Legs very tired so I tried not to push.

Sunday Jan 20 #

11 AM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon Speed Cross 4

Orienteering race 1:22:14 [5] 12.0 km (6:51 / km) +310m 6:04 / km
shoes: Salomon Speed Cross 4

I enjoyed the run today as the sun made an appearance and the mistakes only really crept in on the 2nd half when it was a physical struggle.
When I went through the road crossing there didn't seem to be a path, looking at Route Gadget, the controls were not on the path so my AP was way off.
Dropped more time at #27 when I went up the path way too far before diving in. I think brain fade was the problem here.
#30 was in the wrong place and I didn't see it quick enough.

Saturday Jan 19 #

9 AM

Bike 1:56:55 [3] 31.03 mi (3:46 / mi) +292m 3:40 / mi
ahr:149 max:188

Wet this morning and after 1 hour, my rear mech cable went leaving me in only the highest gear. I think the others were happy with this as it gave us all an excuse to finish early. Some tough bits getting back.

Friday Jan 18 #

9 PM

Swimming 55:00 [3] 2.5 km (22:00 / km)

Not quick but very consistent.

Thursday Jan 17 #

6 PM

Circuits 45:00 [1]

Transition week.
50-75
12.5-20
20-25
6-10
37.5-45
27
7 PM

Bike 45:00 [4] 14.0 mi (3:13 / mi)

Felt good tonight.

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