Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thraws

In the 28 days ending Feb 28, 2019:

activity # timemileskm+m
  Cycling13 18:01:57 226.3(4:47) 364.2(2:58) 700
  Road run4 5:19:34 42.24(7:34) 67.97(4:42) 165
  Walk1 3:45:00 10.5(21:26) 16.9(13:19)
  Trail race2 44:10 6.21(7:06) 10.0(4:25) 77
  Warm up1 8:15 1.0(8:15) 1.61(5:08)
  Total21 27:58:56 286.25(5:52) 460.68(3:39) 942
averages - rhr:52 weight:71.3kg

«»
3:52
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Wednesday Feb 27, 2019 #

7 AM

Cycling (Felpham and back) 1:05:00 [1] 22.0 km (2:57 / km)

Had a slow puncture after work, but pumped up tyre and got home ok. Which was good, as tonight it's the ...
7 PM

Road run race (Corporate Challenge) 17:40 [5] 4.5 km (3:56 / km)
ahr:148 max:175 rhr:56 weight:71kg shoes: saucony swerve

Had no idea how this would go, but felt ok warming up. Did some sprints to get HR over 120. Pace judgement was important and I focused on relaxed and comfortable through first lap. Was ready to ease back for second and third but felt fine gradually picking off other runners. Splits were 4.15, 4.30, 4.30, 4.27. Felt much faster than an average time suggests, but I'm pleased to be comfortably sub-18 mins again. Average stride length 1.4m, and max cadence 189 spm.

Tuesday Feb 26, 2019 #

7 AM

Cycling (Felpham and back) 1:05:00 [1] 22.0 km (2:57 / km)

Monday Feb 25, 2019 #

7 AM

Cycling (Felpham and back) 1:05:00 [1] 22.0 km (2:57 / km)

Midwinter spring is its own season ...

Sunday Feb 24, 2019 #

4 PM

Road run (Chi Half Marathon) 1:37:54 [4] 13.1 mi (7:28 / mi) +65m 7:22 / mi
ahr:139 max:159 shoes: saucony swerve

Reining back a bit. Whilst keeping my eye in. Three large Summersdale laps to get half marathon distance in (plus an extra loop before stopping to make sure). Could have done with a half decent warm up before the first lap, which was uncomfortable. Second felt fine. Third was hard but it was the last so I was able to kick on a bit. Again, good to have this go reasonably well. Day after a hard parkrun too. Encouraging.

Saturday Feb 23, 2019 #

9 AM

Trail race race (Chichester parkrun) 21:53 [5] 5.0 km (4:23 / km) +27m 4:16 / km
ahr:141 max:157 weight:72kg

Good conditions. Sunny and mostly dry. Still losing time on the 2nd and 3rd climbs. Mile splits 7.00, 7.15, 7.03. Cadence 173 steps per min. Stride 1.31 metres, or 10 cm less than road run.

Friday Feb 22, 2019 #

Walk (Lower Adur) 3:45:00 [1] 10.5 mi (21:26 / mi)
ahr:71 max:136

Riparian ramble along the lower Adur from Bramber to Shoreham and back with Jan. And with lunch.

Thursday Feb 21, 2019 #

10 AM

Cycling (Recovery ride from home) 3:21:14 [2] 66.0 km (3:03 / km) +300m 2:59 / km
ahr:104 max:145

West Stoke, Compton (coffee), Idsworth, Chalton, Finchdean, Rowlands Castle, Westbourne, Hambrook, Nutbourne, Chidham loop, Bosham Harbour (lunch) and loop, home. Utterly delightful and relaxed companionable recovery ride. Felt right over Sunday's 20 miles at the outset so enjoyed the feeling of strength throughout. Three little hills and some efforts on the flat were thoroughly enjoyed. Looking forward to a half marathon challenge soonest.

Monday Feb 18, 2019 #

10 AM

Cycling (Billi to Henfield and bac) 3:52:15 [2] 78.0 km (2:59 / km) +400m 2:54 / km
ahr:104 max:158

With Jan, from hers to Slinfold, Itchingfield, Barns Green, Southwater, Copsale, Cowfold (coffee), Wineham, Henfield, Partridge Green, Ashurst, Ashington (lunch), Billingshurst. Just took it real steady and found 19-20 kph a comfortable pace. Extremely pleasant even with drizzle then rain for final leg. Best thing to do when legs won't work after day before's effort.

Sunday Feb 17, 2019 #

11 AM

Road run (Chichester in a Day) 2:42:33 [5] 32.39 km (5:01 / km) +100m 4:57 / km
ahr:148 max:184 weight:71kg shoes: saucony swerve

Florence Rd, Quarry Lane and Terminus Road, Centurion Way and back, Parklands loop, city, Summersdale loop, Sainsburys, Bognor Road, Kingsham Rd, home. Running on the edge. With Lu. Felt just as bad as the last big effort but went 2 miles further this time. Such a relief getting through in one piece.
Nerdy bit: ave cadence was 171 steps per min, ave stride length was 1.17 metres. Garmin shows we were steady along the CW, slowed through the Parklands loop, but picked up effort through the (familiar) Summersdale one.

Friday Feb 15, 2019 #

7 AM

Cycling (Felpham and back) 1:05:00 [1] 22.0 km (2:57 / km)

Fost 'n' frog morning. Very brrr. Nice ride home though.

Thursday Feb 14, 2019 #

7 AM

Cycling (Felpham and back) 1:05:00 [1] 22.0 km (2:57 / km)

Wednesday Feb 13, 2019 #

7 AM

Cycling (Felpham) 32:34 [1] 11.09 km (2:56 / km)
ahr:107 max:125 rhr:50

4 PM

Cycling (And back) 30:54 [2] 11.11 km (2:47 / km)
ahr:103 max:123

Tuesday Feb 12, 2019 #

7 AM

Cycling (Felpham and back) 1:05:00 [1] 22.0 km (2:57 / km)

No lights.

Saturday Feb 9, 2019 #

9 AM

Trail race race (Chichester parkrun) 22:17 [5] 5.0 km (4:27 / km) +50m 4:15 / km
weight:71kg

Failed to start sports watch so no splits, hr, etc. Slightly disappointing after last week's 10k. Rhythm spoilt by slippy mud, hills and wind. Ah well.

Thursday Feb 7, 2019 #

7 AM

Cycling (Felpham and back) 1:05:00 [1] 22.0 km (2:57 / km)

Wednesday Feb 6, 2019 #

7 AM

Cycling (Felpham and back) 1:05:00 [1] 22.0 km (2:57 / km)
rhr:50

No ballot place in the Ride London 100 unfortunately. Charity ride?

Tuesday Feb 5, 2019 #

7 AM

Cycling (Felpham and back) 1:05:00 [1] 22.0 km (2:57 / km)

Stayed dry, but next few days look dreich.

Sunday Feb 3, 2019 #

9 AM

Warm up 8:15 [2] 1.0 mi (8:15 / mi)

Easy, with Lu.
10 AM

Road run race (Chichester 10k) 41:27 [5] 10.0 km (4:09 / km)
ahr:134 max:200 shoes: saucony swerve

Training run. Just wanted to get round ok. Anything resembling 42 mins would be a bonus. Started very easy and soon caught Kav and Slogs. Felt comfy so eased past thinking they'd stay with me. As I settled into race I realised things were alright and I kept needing to overtake, which was a psychological boost. The recovery from last week's epic had left me limping on Tuesday, but seemingly refreshed after 6 days. Felt the benefit of the massive effort and was grateful for it. Felt just fine rejoining the race circuit and continued overtaking (Chi Runners), which gave me the incentive to push on, although I reined it in a bit for penultimate km. Mile splits all between 6.33 and 6.44. A really good morning.

« Earlier | Later »