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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 7 days ending May 21, 2013:

activity # timemileskm+mload
  Road running3 1:22:05 9.94(8:15) 16.0(5:08) 6039.8
  Swimming2 48:33 1.15(42:14) 1.85(26:15)32.8
  Cycling1 42:34 12.43(3:26) 20.0(2:08) 27034.1
  Off-road running1 33:35 3.98(8:27) 6.4(5:15)13.4
  Orienteering1 28:08 3.85(7:18) 6.2(4:32)22.5
  Transition1 5:040.3
  Total5 3:59:59 31.35 50.45 330142.9
  [1-5]5 3:54:55

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Tuesday May 21, 2013 #

7 PM

Orienteering race 28:08 [4] 6.2 km (4:32 / km)
shoes: inov8 road-x 233 (ii)

Wandle park race
Felt like I was running quite nicely but not really a very good orienteering performance. Fell into the trap at #7, and then repeatedly got the small route choice decisions wrong for the rest of the course. I had chased down my ~1 minute man by #8 but the pattern for the rest was: fall behind on route choice/catch up on running/repeat. Just need to engage brain and think about things a bit.

Road running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: inov8 road-x 233 (ii)

Sunday May 19, 2013 #


Overall time 1:25:18 which is a nice benchmark to try and improve on with a bit more swim/bike training. A good target would be 1:15 - with improvements coming from the swim (3 mins def achievable), T1 (1.5 mins), bike (3 mins) and run (0.5 mins). That is not quite enough so would have to find another 2 mins either through a fast course (open water/wetsuit swim + flat bike/run) or through really giving the swim/bike training a proper go.
11 AM

Swimming race 18:33 [5] 0.75 km (24:44 / km)

Crystal palace triathlon
Bit disappointed by my swim time but in hindsight that's mainly because I'd done nearly all my training in a wetsuit and had unrealistic expectations. Found the going tough almost from the start and was broken by the end. Still, it was better than average so I should be pleased to have improved from 'dreadful' to 'mediocre' in swimming ability since last year.
Time includes part of T1 getting outside from the pool.

Transition race 3:45 [0]

T1 - true to form I was very slow. Had no issues with head spinning this time (so I put it down to lack of ear plugs) but still took it easy given how hard I found the swim.

Cycling race 42:34 [4] 20.0 km (2:08 / km) +270m 2:00 / km

Aimed to push consistently hard but not flat out although that was tricky on a circuit with one sharp hill and a fast descent. Did well on the consistency front though with 7/9 laps in the 4:41-4:44 range, one in 4:32 where I think I got a very clear run through both chicanes and on the descent, and one not properly timed (part of the 'out' lap and part of the 'in' lap).

Transition race 1:19 [0]

I'm alright at T2 though

Road running race 19:07 [5] 5.0 km (3:49 / km) +60m 3:36 / km
shoes: Asics Hyperspeed (i)

Good solid run leg as I focused on good form rather than worrying how fast (or otherwise) it felt.
Not 100% convinced it was the full 5km. No garmin so I can't be sure but it didn't feel quite that fast - although off the bike maybe it never does. The course record is 16:36 which would be impressive off the swim/bike and over a hilly course, but not impossible I suppose.

Friday May 17, 2013 #

7 PM

Off-road running 33:35 [2] 6.4 km (5:15 / km)
shoes: inov8 roclite 285

Just an easy loop or two around BPP

Thursday May 16, 2013 #

7 PM

Road running intervals 14:58 intensity: (6:28 @2) + (8:30 @5) 3.2 km (4:41 / km)
shoes: inov8 road-x 233 (ii)

3 sets of 2x 300/100/300/100 with 1 lap walk/jog between sets at Ladywell track
Very hard session. Ran the 300s flat out at around 3:00/km then the 100s steady. Planned to keep running them hard until the quality started to go which happened surprisingly quickly! It's obvious I haven't done any of this kind of training in a long while so should hopefully improve very quickly.

Road running warm up/down 38:00 [1] 5.8 km (6:33 / km)
shoes: inov8 road-x 233 (ii)

Really easy jogging to train station/track/train station

Wednesday May 15, 2013 #

7 PM

Swimming 30:00 intensity: (15:00 @2) + (15:00 @3) 1.1 km (27:16 / km)

Crystal palace pool
3x 250m every 7 mins, aiming for a quicker pace but not really finding it. Got very frustrated with the whole thing, felt like a step back tonight.

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