Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thraws

In the 31 days ending Dec 31, 2019:

	activity	#	time	miles		km		+m
	Walk	4	13:55:00	34.4	(24:16)	55.36	(15:05)	900
	Cycling	10	11:08:32	136.83	(4:53)	220.2	(3:02)
	Orienteering	2	1:48:48	8.01	(13:35)	12.89	(8:26)	257	17 /	21c	80%
	Trail race	3	1:09:07	9.32	(7:25)	15.0	(4:36)	135
	Intervals	1	20:20	2.49	(8:11)	4.0	(5:05)	55
	Warm up	1	19:00	2.36	(8:03)	3.8	(5:00)
	Total	20	28:40:47	193.4	(8:54)	311.25	(5:32)	1347	17 /	21c	80%
averages - sleep:8.5 weight:73.7kg

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Tuesday Dec 31, 2019 #

11 AM

Walk (Chidham peninsula) 2:50:00 [2] 7.0 mi (24:17 / mi)
ahr:77

NYE anti-clockwise stroll round Chidham shoreline from Nutbourne.

Sunday Dec 29, 2019 #

Event: SO - Elizabeth Brown Memorial Score event - Worthlodge Forest, Crawley

11 AM

Orienteering race (Worth Lodge Xmas Score) 57:01 [4] 6.89 km (8:17 / km) +142m 7:30 / km
ahr:142 slept:9.0

Thought I could get all 8 of the 'odds' south of the pylons in 30 minutes, but ran down a wrong path and had to leave 109. After slightly missing 105 I was never going to get all 8 'evens' so decided to leave the two western ones. As has become usual, lacked confidence and that made the difference.

Saturday Dec 28, 2019 #

9 AM

Trail race race (Chichester parkrun) 22:49 [5] 5.0 km (4:34 / km) +55m 4:20 / km
ahr:154 max:172 weight:74kg

Felt pretty rested.

Thursday Dec 26, 2019 #

1 PM

Walk (Grand Union Canal) 1:35:00 [1] 5.0 mi (19:00 / mi)
ahr:87

Out and back walk from Linford Wharf.

Saturday Dec 21, 2019 #

9 AM

Trail race race (Chichester parkrun) 23:21 [5] 5.0 km (4:40 / km) +40m 4:29 / km
ahr:152 max:172 weight:74kg

Complete mud bath. Even had a shower at one point. Wore inov8s.

Wednesday Dec 18, 2019 #

7 AM

Cycling (Felpham and back) 1:23:32 [1] 22.2 km (3:46 / km)
ahr:94

145 13.8 mile round trips to work and back add up to an annual 2,000 mile commute. That's about £300 worth of petrol. Or £1,130 of bus fares.

C • Savings 1

Monday Dec 16, 2019 #

7 AM

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

Not nice. Good job I took dry socks. 1,986 mile annual commute. So far.

Saturday Dec 14, 2019 #

9 AM

Trail race race (Chichester parkrun) 22:57 [5] 5.0 km (4:35 / km) +40m 4:25 / km
ahr:156 max:174 slept:8.0 weight:73kg

Ginger warm up, but felt alright. Very muddy/slippy in bottom half of park. Laps (approx) 7.30, 7.45, 7.40.

Friday Dec 13, 2019 #

7 AM

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

C • four more rides 3

Wednesday Dec 11, 2019 #

7 AM

Cycling (Felpham and back) 1:05:00 [1] 22.0 km (2:57 / km)
ahr:105

142nd commute to work this year. That's over 1,950 miles. Four more rides in 7 days to pass 2,000 for 2019?

Tuesday Dec 10, 2019 #

7 AM

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

Horrible dark windy wet day (night actually). So wore lenses.

Monday Dec 9, 2019 #

7 AM

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

Sunday Dec 8, 2019 #

12 PM

Walk (Cissbury Ring twice) 4:45:00 [2] 10.4 mi (27:24 / mi) +500m 23:51 / mi

Findon, Cissbury, Canada Bottom, Roundhill, Steyning (Tea Rooms), Monarchs Way to Cissbury. Just an excuse for another baked potato at Steyning. Caught a shower and saw a rainbow. Finished in moonlight.

Saturday Dec 7, 2019 #

Event: SO - SOG A6 - Inholmes Wood, Stoughton (north-west of Chichester)

10 AM

Orienteering race (Inholmes SOG) 51:47 [4] *** 6.0 km (8:38 / km) +115m 7:53 / km
ahr:139 spiked:17/21c (injured)

Probably shouldn't have given state of back in second part of week. Made possible only by ibuprofen. Ran with caution as a result to avoid mishap. Terrain pretty grotty despite RS's promises. Overshot 5 (1 minute) otherwise pretty sound. If slow. Three longer legs were somehow managed without proper attackpoints, but I got lucky. Nice map!

Thursday Dec 5, 2019 #

7 AM

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

Coldest morning?

Wednesday Dec 4, 2019 #

7 AM

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

Tuesday Dec 3, 2019 #

7 AM

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

One more commute to go. Thirteen days to do it.

6 PM

Warm up (To Oaklands and back) 19:00 [2] 3.8 km (5:00 / km)
ahr:142 max:160

Warm up and down to Oaklands and back, via Jubilee Gdns and city centre.

Intervals (Oaklands hill reps 500m.) 20:20 [5] 4.0 km (5:05 / km) +55m 4:45 / km
ahr:142 max:180 shoes: saucony swerve

4 x Oaklands Park with jog back down recovery. Roughly 2.10 up and 2.50 down. Felt OK.

Monday Dec 2, 2019 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Feels like minus 4. Eschew all ease and comfort.

Sunday Dec 1, 2019 #

12 PM

Walk (Chanctonbury twice) 4:45:00 [1] 12.0 mi (23:45 / mi) +400m 21:31 / mi

Washington CP, Chanctonbury Ring, SDW to Botolphs, Steyning, Wiston, Chanctonbury again. Left heel sore by the end. Cold wind. Superb baked potato with crayfish mayo in Steyning Tea Rooms.

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