Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 7 days ending Jun 2, 2013:

activity	#	time	miles		km		+m	load
Cycling	4	3:02:49	42.87	(14.1/h)	69.0	(22.6/h)		77.8
Road running	4	2:51:00	20.01	(8:33)	32.2	(5:19)		61.5
Swimming	2	1:07:30	1.62	(41:47)	2.6	(25:58)		30.8
Orienteering	1	24:40	3.6	(6:51)	5.8	(4:15)		19.7
Cycling (turbo)	1	20:00						4.0
Running drills	1	15:00						6.0
S&C	1	15:00						8.3
Off-road running	1	7:28	1.24	(6:00)	2.0	(3:44)	100	7.5
Total	10	8:23:27	69.35		111.6		100	215.5

1:47

0:00

» now

Sunday Jun 2, 2013 #

1 PM

Swimming 25:00 [3] 1.0 km (25:00 / km)

Brockwell lido
More of a stop start fartlek session, trying to work on a quicker technique. Think I'm moving a fair bit faster but got very tired very quickly.

Cycling 50:00 [1] 16.0 km (19.2 kph)

to & from lido with em

Saturday Jun 1, 2013 #

4 PM

Off-road running hills 7:28 [5] 2.0 km (3:44 / km) +100m 2:59 / km
shoes: inov8 road-x 233 (ii)

8x Avenue hill reps
V long walk/jog down recoveries so went really hard on each rep. Times: 59, 58, 56, 56, 54, 55, 56, 54.
Did this same session in January and my times were 63-71 secs - nice to see some real progress.

Road running warm up/down 45:00 [1] 7.4 km (6:05 / km)
shoes: inov8 road-x 233 (ii)

Long warm up loop with em plus the recoveries from the reps.

Friday May 31, 2013 #

8 AM

Cycling 41:19 [3] 17.0 km (24.7 kph)

ITW
gotta love half term

7 PM

Cycling 41:30 [3] 17.0 km (24.6 kph)

HFW

Thursday May 30, 2013 #

8 PM

Cycling (turbo) 20:00 [1]

Wednesday May 29, 2013 #

7 PM

Road running 1:18:00 [3] 16.1 km (4:51 / km)
shoes: inov8 road-x 233

HFW
tiring, longest run since London I think.

Tuesday May 28, 2013 #

7 AM

Running drills 15:00 [2]
shoes: inov8 roclite 285

Road running warm up/down 13:00 [1] 2.2 km (5:55 / km)
shoes: inov8 roclite 285

7 PM

Orienteering race 24:40 [4] 5.8 km (4:15 / km)
shoes: inov8 road-x 233

Wandsworth Common park race
Fairly relentless sort of area with no major route choices but you still had to keep on line. No errors really I don't think.
Must get a new Si card tho as mine is super slow to punch. Had to go back to a control twice.

Road running warm up/down 35:00 [1] 6.5 km (5:23 / km)
shoes: inov8 road-x 233

Long - Splits

Monday May 27, 2013 #

12 PM

Swimming 42:30 [2] 1.6 km (26:34 / km)

Brockwell lido
Mostly drills (about 200m each of pull, paddles, pull + paddles, catch up and low recovery arm) and steady swimming.
Seemed to find some extra pace by exaggerating body roll a bit more. Felt like more of a corkscrew sort of motion.could be a technique breakthrough but it came very late in the swim so I'm not sure.

Cycling 50:00 19.0 km (22.8 kph)

6 PM

S&C 15:00 [3]

« Earlier | Later »