Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 31 days ending Jan 31, 2017:

activity	#	time	miles		km		+m
Cycling	8	10:55:42	152.2	(4:18)	244.95	(2:41)
Grass/Road	8	4:28:48	32.04	(8:23)	51.57	(5:13)	91
Static Bike	5	2:54:12
S&C	5	1:40:00
Orienteering	2	1:32:54	9.47	(9:49)	15.24	(6:06)	221
Core	10	50:00
Watt Bike	1	30:00
Spinning	1	30:00
Trail/Terrain	1	29:59	2.24	(13:22)	3.61	(8:18)	199
Total	33	23:51:35	195.96		315.37		511
[1-5]	28	23:01:35

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Tuesday Jan 24, 2017 #

6 PM

Grass/Road warm up/down 23:19 [3] 4.23 km (5:31 / km)
ahr:165 max:182 shoes: Brooks Ghost 8

Grass/Road 32:55 [4] 6.84 km (4:49 / km)
ahr:187 max:201 shoes: Brooks Ghost 8

15' @ LT (3') + 5 x 2' (1').
First session in 20 days. Bit of work to do to get back to where I was. Getting whupped.

7 PM

Grass/Road 17:32 [3] 2.82 km (6:13 / km) +17m 6:02 / km
shoes: Brooks Ghost 8

Sunday Jan 22, 2017 #

11 AM

Trail/Terrain 29:59 [3] 3.61 km (8:18 / km) +199m 6:31 / km
shoes: Inov8 X-Talon 212 (Blue/Orange

Not enough time to do the orienteering so just ran up Arthur's Seat with Laurence. Went by the start to get maps. Course looked like good fun, will have to run it sometime.

Saturday Jan 21, 2017 #

12 PM

Orienteering 1:00:23 [3] 9.75 km (6:12 / km) +209m 5:36 / km
ahr:154 max:184 shoes: Brooks Ghost 8

Woke up with the worst DOMS imaginable in left glute and calves. I was only going to steady run around but turned into a crawl soon enough. Cut very short. Apparently I wasn't moving for 5mins...makes sense.

Friday Jan 20, 2017 #

7 PM

Grass/Road 15:40 [2] 3.03 km (5:10 / km) +32m 4:55 / km
ahr:148 max:180 shoes: Brooks Ghost 8

To King's for orienteering.

8 PM

Orienteering 32:31 [3] 5.49 km (5:55 / km) +12m 5:52 / km
ahr:163 max:177 shoes: Brooks Ghost 8

King's orienteering. Just going really slowly.

9 PM

Grass/Road 17:53 [3] 3.09 km (5:47 / km) +42m 5:25 / km
ahr:158 max:175 shoes: Brooks Ghost 8

Thursday Jan 19, 2017 #

Cycling 30:00 [3] 10.0 km (3:00 / km)

Wednesday Jan 18, 2017 #

1 PM

Cycling 1:04:54 [3] 27.67 km (2:21 / km)
ahr:164 max:190

7 PM

Cycling 55:00 [3] 20.0 km (2:45 / km)

Tuesday Jan 17, 2017 #

Static Bike 30:00 [1]

S&C 20:00 [3]

Core 5:00 [0]

Sunday Jan 15, 2017 #

10 AM

Cycling 2:26:28 [3] 51.71 km (2:50 / km)
ahr:150 max:190

Saturday Jan 14, 2017 #

10 AM

Cycling 1:23:52 [3] 32.12 km (2:37 / km)
ahr:155 max:194

1 PM

Core 5:00 [0]

7 PM

S&C 20:00 [3]

Friday Jan 13, 2017 #

Static Bike 40:00 [3]

Core 5:00 [0]

Thursday Jan 12, 2017 #

9 PM

Static Bike 41:05 [1]

10 PM

Core 5:00 [0]

Wednesday Jan 11, 2017 #

9 PM

Static Bike 43:03 [1]

10 PM

Core 5:00 [0]

Tuesday Jan 10, 2017 #

1 PM

Cycling 1:10:01 [3] 27.67 km (2:32 / km)
ahr:156 max:187

5 PM

Spinning 30:00 [3]

10' WU, [2 x (3 x 1' (1'))] (5'), 5' CD.
Wanted to go on the elliptical but didn't know how to work it. Of course, realised later the machine I was attempting to use wasn't an elliptical.... Double cycling days are not fun.

Sunday Jan 8, 2017 #

S&C 20:00 [3]

Core 5:00 [0]

12 PM

Grass/Road 39:07 [3] 7.36 km (5:19 / km)
shoes: Saucony Ride 9

Went without socks. Shoes stayed on! Bit of blister trouble after though.

Saturday Jan 7, 2017 #

6 PM

Static Bike 20:04 [1]

One episode of It's Always Sunny... Meant to go cycling much earlier. Need to start getting up earlier.

S&C 20:00 [3]

Core 5:00 [0]

Friday Jan 6, 2017 #

2 PM

Cycling 1:07:25 [3] 27.68 km (2:26 / km)
ahr:151 max:188

Easy texaco, going a bit harder on a couple of climbs. Very wet, loved it.

3 PM

Core 5:00 [0]

Thursday Jan 5, 2017 #

4 PM

Watt Bike 30:00 [1]

In the gym. Went to physio about pain. Nothing serious, just a few days crosstraining and ice/self massage.

S&C 20:00 [3]

Core 5:00 [0]

Wednesday Jan 4, 2017 #

2 PM

Grass/Road warm up/down 15:15 [3] 2.97 km (5:08 / km)
ahr:157 max:172 shoes: Brooks Ghost 8

Grass/Road 46:01 [4] 9.85 km (4:40 / km)
ahr:178 max:193 shoes: Brooks Ghost 8

10' @ LT (3'), [10 x 200 @ 3k pace (200)] (3'), 10' @ LT.
The ultimate session, loved every second.

C • Nice one son 3

3 PM

Grass/Road warm up/down 16:08 [2] 2.59 km (6:14 / km)
ahr:145 max:156 shoes: Brooks Ghost 8

Tuesday Jan 3, 2017 #

Note

Figured I should probably put together some goals for 2017. I'm not going to put down any performance related goals but rather controllable goals that can be achieved with a little self-determination.
1. Train at least 6 days a week (includes crosstraining).
2. Do at least 2 strength sessions per week in the gym (preferably 3 but never more than that).
3. Eat a more balanced diet (lots of fruit and veg, try and cut out the inordinate amounts of junk food).
4. Do 5mins of core every training day (straight after training sessions).
5. Find the drive for training again.
6. Enjoy it.

2 PM

Grass/Road 44:58 [3] 8.79 km (5:07 / km)
ahr:157 max:181 shoes: Saucony Ride 9

Shoes still slipping even in thin socks. Jogged about the garden without socks and it seemed alright. Things that make you go hmmm...

3 PM

Core 5:00 [0]

Sunday Jan 1, 2017 #

1 PM

Cycling 2:18:02 [3] 48.1 km (2:52 / km)
ahr:141 max:175

Long cycle to Crone and back by Glendoo. Got unbelievably cold at the top, fingers frozen. Had to stop a couple times to try and warm up a bit. Not very enjoyable but so much satisfaction after. Should probably try harder on the climbs.

C • Frozen Fingers 2

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