Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FE

In the 31 days ending Oct 31, 2012:

activity	#	time	miles		km		+m
Cycling	11	14:29:01	242.2	(3:35)	389.78	(2:14)	2110
Pilates/yoga	26	4:38:00
Running	6	2:41:00	14.11	(11:25)	22.7	(7:06)
Swimming	7	2:40:00	2.39		3.84
Spinning	1	30:00
Body conditioning	1	15:00
Total	31	25:13:01	258.69		416.32		2110

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Wednesday Oct 31, 2012 #

Running (Orienteering) 42:00 [2] 6.0 km (7:00 / km)

Henley Gate & Congo Stream BAOC Event - 4.5k, 36.47. Plus 5 mins jog wu.
Just missed the last map on the light green (4.5k) so ran the blue and missed out 3 controls and 2.5k of mainly dead running. Lost maybe 45s and another 60s as ran without magnifying glasses. Went really well through the rougher terrain, kept it steady and relaxed. Hamstrings tight before but OK during the run, calf very sore just in one small area afterwards and walked for 10s.

Pilates/yoga 10:00 [1]

Tuesday Oct 30, 2012 #

Pilates/yoga 15:00 [1]

Including leg stretching routine. Need to do these regularly again, use it or loose it.

Monday Oct 29, 2012 #

Swimming 30:00 [3] 0.84 km (35:43 / km)

5 x 80m av 1.56 (45s off), 5 x 40m pb, 120m wu, steady 120m at end.
Pulling technique better today.

Pilates/yoga 10:00 [1]

Sunday Oct 28, 2012 #

Cycling 3:32:00 [2] 55.5 mi (3:49 / mi) +950m 3:38 / mi
ahr:129 max:153 shoes: Giant Defy 1

Club Ride: Warren Rd - Radnor - Horsham (Pavilion cafe) - Slinfold - Cranleigh.
Woke at 8.40 and got to Spectrum by 9.05! We started within 30s, got caught at the lights so waited for three guys. One guy went home, leaving Dave a novice group rider and Rob Hawkins, the owner of Just Pedal that run cycle tours in the UK and Europe. Turned out to be an interesting ride. On way the out it was 2 to 4 degrees with a headwind and I was averaging a HR of only 120, having to keep the speed down for Dave to keep up, another 10 miles and I reckon hypothermia would have kicked in. The main group of 20 never turned up at the cafe (some emergency or too cold?). After swopping long sleeved for short waterproof, I was OK at 6 degrees on the way back, but we were going 10% faster.

Really need to get out on some faster long rides. Felt I could have ridden a 100 at this pace, if warmer. There's always next week, if I get there on time.

Pilates/yoga 8:00 [1]

Saturday Oct 27, 2012 #

Body conditioning 15:00 [2]

Some basic leg exercises without weights.

Friday Oct 26, 2012 #

Cycling (ITW) 23:19 [3] 7.1 mi (3:17 / mi)
shoes: Giant Defy 1

Used garmin, trying to get a feel for speed and gear selection. Cadence does not compensate fully when dropping down a gear (intuitively knew this already). Need to get cadence meter working and train to increase comfortable cadence range and hopefully reduce effect. Into NE wind.

Cycling (HFW) 23:22 [3] 7.4 mi (3:09 / mi)
shoes: Giant Defy 1

Back for heating engineer and said we need a new boiler. Could buy a secondhand professional bike with the same money!

Pilates/yoga 12:00 [2]

Thursday Oct 25, 2012 #

Running 24:00 [2] 3.0 km (8:00 / km)

Easy running at St John's Lye. Hamstrings definitely improving, calf just OK for 3k. Trying out bike Garmin.

Wednesday Oct 24, 2012 #

Swimming 30:00 [3] 0.8 km (37:30 / km)

3 x 200m (90s rest), 5.19, 5.41, 5.30. 200m wu wd

Pilates/yoga 10:00 [1]

Tuesday Oct 23, 2012 #

Cycling (ITW) 22:05 [4] 7.1 mi (3:07 / mi) +80m 3:00 / mi
shoes: Giant Defy 1

First time I've timed the ride into the new office. A minute quicker than I'd estimated. Without the traffic it would make a reasonable sporting TT course with a hill at the end.

Cycling (HFW) 20:45 [3] 6.4 mi (3:15 / mi)
shoes: Giant Defy 1

Pilates/yoga 10:00 [1]

Monday Oct 22, 2012 #

Pilates/yoga 10:00 [1]

Sunday Oct 21, 2012 #

Note

Car lost all power on the M40 on the way to YBT O event, expected a big bill. Turned out the electronic fuel gauge was faulty, Returned home without C getting a run. Day turned out well in the end. Could do with more mini run/swim days.

Swimming 15:00 [3] 0.4 km (37:30 / km)

3 x 100m (around 155s), left part way through as C was getting cold.

Running 23:00 [2] 3.5 km (6:34 / km)

Easy running on Chantries ridge animal track with C, calf fine during run, but sore after.

Pilates/yoga 8:00 [1]

Saturday Oct 20, 2012 #

Cycling 2:15:00 [2] 37.0 mi (3:39 / mi)
shoes: Giant Defy 1

WM Ride: Sale-Odiham-Well-Crondall-Rowledge-Bourne.
Good social ride and blitzed the last 3k. A bit frustrated today, pace was too slow, perhaps I should have gone with the wipper snappers when I had the chance, but legs are too iffy at the moment.
Spent an hour drinking coffee afterwards in the shop, drawling over the end of season sale of the £10k UK Youth professional team bikes for sale at a third of the price, including wheels costing £4k. Wheels only £870, without £2,600. Around 10 are still left, professional fit included for anyone that's interested.

C • Wot wheels?? 2

Friday Oct 19, 2012 #

Note

30 mins of massage at physio by student, it was meant to be 10 mins, felt a lot worse afterwards and was told not run the following day. Physio expects to "sign me off" in 6 weeks, fingers crossed!

Pilates/yoga 15:00 [1]

Thursday Oct 18, 2012 #

Note

Hamstrings painful on both sides especially behind knee on right, maybe related to reduced flexibility from cycling (need additional different daily stretches), calf only moderately sore.

Pilates/yoga 12:00 [1]

Wednesday Oct 17, 2012 #

Running 35:00 [2] 5.0 km (7:00 / km)

Score Event - BAOC Velmead - 3.8k 33.10
45 min score, ran at an easy pace without stopping, sore before, during and after, but no worse at the end! Decided to do the western controls and called it a day at 33 mins. Great to be out with a map and felt not far off O fit.

Pilates/yoga 10:00 [1]

Tuesday Oct 16, 2012 #

Cycling (ITW) 15:00 [3] 4.5 mi (3:20 / mi)
shoes: Giant Defy 1

Reunited with car. Expensive, but at least it forced me to commute.

Pilates/yoga 8:00 [1]

Monday Oct 15, 2012 #

Swimming 20:00 [3] 0.6 km (33:20 / km)

4 x 100m, wore goggles for the first time in a pool and concentrated on hands. Slow times 148s,150s,155s,160s. 200m wu wd. Tired from yesterday.

Pilates/yoga 10:00 [1]

Including a couple of mins of extensions, calf feeling better for break from jogging.

Sunday Oct 14, 2012 #

Cycling 3:02:00 [3] 51.2 mi (3:33 / mi) +730m 3:24 / mi
shoes: Giant Defy 1

Club Ride cum Dorking Sportive. Farncombe-Hydestile-Chiddingfold-Alfold-Forest Green-Leith-foot White Downs-Newlands.
Was at back of slower club ride group minding a young lad on a mountain bike, lights in Guildford town centre went red, followed him onto the pavement and tools fell out and I didn't see where the group went, overtook the lad and it turned out he wasn't even on the group ride, suckered! Joined the Dorking Sportive near Godalming and after 10 miles of soloing joined up with two guys, which was great fun as we were perfectly matched and were moving steadily past fastish groups. Only15s apart even when we split on the 6 mile Leith to A25 section. Called it a day at the foot of White Downs. Hamstring playing up. 1 degree at the start and 9 by the end, crystal sunny day. Must enter some sportives

Confidence boost today, feel relatively I'm already riding better than I run when fit (not saying much!), if you ignore O terrain.

Saturday Oct 13, 2012 #

Note

Weight still too low, so analysed food intake. Content of low meat diet fine. Just need 3 meals and 3 snacks daily, it's a hard life (2 currently), which I gather is recommended for sport nutrition.

C • Tonight if you're interested.. 3

Pilates/yoga 15:00 [2]

Friday Oct 12, 2012 #

Cycling (ITW) 30:00 [3] 9.0 mi (3:20 / mi)
shoes: Giant Defy 1

ITW and work errand.

Cycling (HFW) 24:00 [3] 7.2 mi (3:20 / mi)
shoes: Giant Defy 1

Pilates/yoga 10:00 [1]

Thursday Oct 11, 2012 #

Cycling (ITW) 23:00 [3] 7.2 mi (3:12 / mi)
shoes: Giant Defy 1

Cycling (HFW) 23:30 [3] 7.2 mi (3:16 / mi)
shoes: Giant Defy 1

Puddles not as bad I'd feared on low lying flat and fast commute route. Commuting on wet roads certainly hones your bike handling skills!

Pilates/yoga 15:00 [1]

Needing to stretch more in the morning with twice daily riding.

Wednesday Oct 10, 2012 #

Cycling (ITW) 20:00 [3] 5.5 mi (3:38 / mi)
shoes: Giant Defy 1

Lower hamstring still not right.

Cycling (HFW) 24:00 [3] 7.2 mi (3:20 / mi)
shoes: Giant Defy 1

Pilates/yoga 10:00 [1]

Tuesday Oct 9, 2012 #

Running 27:00 [1] 4.0 km (6:45 / km)

Jog (80%)/walk. Lock Cottages and church. Lower calf cramped but went after walking. Still too tarmacy. Progress, better than two weeks ago.

Pilates/yoga 10:00 [1]

Monday Oct 8, 2012 #

Swimming 25:00 [3] 0.8 km (31:15 / km)

4 x 100m, 143,143,143,141s. Relaxed 40s trying to breadth on both sides. 140 wu,wd.
Annoyed with self over lack of progress. Worked, as nearly 5% faster than recently.

Pilates/yoga 10:00 [1]

Sunday Oct 7, 2012 #

Note

Watched club Staples Hill Climb Champs. Glad I did, online map wrong, only 0.75 mile rather than 1.1, no wonder I couldn't get close to the slowest in training.

Running 10:00 [1] 1.2 km (8:20 / km)

Alternating jog walk with C at Chantries, sore behind knee then usual symptoms came on rapidly.
Bumped into Roger Black and family.

Saturday Oct 6, 2012 #

Cycling 1:30:00 [3] 22.5 mi (4:00 / mi) +350m 3:49 / mi
shoes: Giant Defy 1

Newlands-Peaslake-Ewhurst-Smithwood-Shalford Avoiding hills and easy pace.
Sunny autumnal morning slightly spoilt by continuing tightness and pain behind right knee, lowered saddle by 5mm which helped a bit. Good thing I missed a group ride in case I got carried away - as if!

Pilates/yoga 10:00 [1]

10 mins US.

Friday Oct 5, 2012 #

Pilates/yoga 10:00 [1]

Thursday Oct 4, 2012 #

Pilates/yoga 10:00 [1]

Wednesday Oct 3, 2012 #

Cycling 1:00 [2] 0.2 mi (5:00 / mi)
shoes: Giant Defy 1

Rear tire blew 300m into a work errand, no idea why, but its time to replace the tire.

C • Armadillos 2

Spinning 30:00 [3]
shoes: Keiser M3 Spin Bike

Spin class (intervals), calf behind knee started to tighten up so left class halfway through.

Swimming 15:00 [2] 0.4 km (37:30 / km)

40m easy intervals experimenting with PB and technique, avoiding any kicking with tight calf.

Pilates/yoga 10:00 [1]

Tuesday Oct 2, 2012 #

Pilates/yoga 10:00 [1]

10 mins US right, 5 left.

Monday Oct 1, 2012 #

Swimming 25:00 [3]

3 x 100m, 5 x 40m pull buoy, 200m wu wd
Did this to try to speed up recovery from weekend, so kept it short. First attempt at pull buoy was interesting, around 5s quicker per 20m length, certainly helps in encouraging reach and more vigorous strokes.

C • That's a big difference...! 2

Pilates/yoga 10:00 [1]

10 mins US.

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