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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 7 days ending Jun 7, 2013:

activity # timemileskm+mload
  Cycling3 2:17:20 31.07(4:25) 50.0(2:45)51.4
  Road running3 1:19:30 8.33(9:33) 13.4(5:56)15.9
  Off-road running2 30:28 4.47(6:49) 7.2(4:14) 10030.5
  Orienteering1 28:30 3.6(7:54) 5.8(4:55)15.7
  Running drills1 25:00 1.24 2.07.3
  Swimming1 25:00 0.62(40:14) 1.0(25:00)13.8
  Total7 5:25:48 49.34 79.4 100134.5

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Friday Jun 7, 2013 #

7 AM

Off-road running intervals 23:00 [5] 5.2 km (4:25 / km)
ahr:185 shoes: inov8 road-x 233

6x 3 mins/1 min at Cator Park
Proper hard work and was on the pace from the first rep (which was slightly further due to underestimating my loop and leaving a 100m path run to finish rather than grass).
So 850m for that one then about 820m for the rest.

Road running warm up/down 20:30 [1] 3.4 km (6:02 / km)
shoes: inov8 road-x 233

Thursday Jun 6, 2013 #

Note

From my latest 'Prudential Ride 100' email:
"You probably won’t be surprised to hear that the foundations of endurance are laid on long rides"

uh-oh...
7 PM

Orienteering race 28:30 [3] 5.8 km (4:55 / km)
shoes: inov8 road-x 233 (ii)

Grovelands Park parkrace

Road running warm up/down 14:00 [1] 2.6 km (5:23 / km)
shoes: inov8 road-x 233 (ii)

Wednesday Jun 5, 2013 #

8 AM

Cycling 44:00 [2] 17.0 km (2:35 / km)

ITW
Unfortunately clipped another cyclist coming the other way at the ludicrous tunnel through the roadworks near elephant & castle. Cyclists are directed through a narrow low visibility passage and she appeared coming the other way at just the wrong time. She came off worst taking a fall but luckily was just shaken up with a couple of small scrapes.
I don't think either of us was going at a reckless speed, but by definition since we couldn't avoid one another we were going too fast. I think though we'd only have avoided a collision if we were off the bikes and walking. It would be better if the signs told us that rather than encouraging us to keep cycling.
6 PM

Cycling 43:20 [3] 17.0 km (2:33 / km)

HFW
and managed not to knock anyone off which was a bonus

Tuesday Jun 4, 2013 #

Note
(rest day)

Enforced rest - because instead of a half hour wardrobe design visit + run in the sun in the evening, I had a nearly 4 hour wardrobe design visit. 4 hours! At the end of it me and Em were pretty much shell-shocked, wondering how on earth she'd spun it out for so long.

Monday Jun 3, 2013 #

7 AM

Running drills 11:30 [2]
shoes: inov8 road-x 233 (ii)

Running drills warm up/down 13:30 [1] 2.0 km (6:45 / km)
shoes: inov8 road-x 233 (ii)

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 (3:08 / km)

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.

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