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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Orig4mi

In the 7 days ending Dec 17, 2012:

activity # timemileskm+m
  Cycling13 2:13:00 24.54(5:25) 39.49(3:22)
  Orienteering2 1:57:54 9.01(13:05) 14.5(8:08) 29030c
  Swimming2 1:20:49 2.49(32:31) 4.0(20:12)
  Badminton1 50:00
  Running1 34:47 4.66(7:28) 7.5(4:38)
  Total16 6:56:30 40.7 65.49 29030c
averages - sleep:4.5

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TuWeThFrSaSuMo

Monday Dec 17, 2012 #

7 AM

Cycling 6:00 [3] 1.4 km (4:17 / km)
slept:4.5 shoes: Diadora

Home -> Pool
Start of another week after a busy weekend and far too little sleep.
+5C, so thin fleece + goretex fronted fleece top were ample.

Swimming 41:09 [3] 2.0 km (20:35 / km)

Started ok with a couple of effortless lengths. At about evens at 10 gone, then lost time progressively through the remainder of the session. Not too surprised really considering general fatigue. Just after the start of the swim I was thinking that I'd probably stop at the metric mile (32 lengths), but pushed on for completion of the session.
8 AM

Cycling 14:00 [3] 3.0 mi (4:40 / mi)
shoes: Diadora

Pool -> Work
Obviously tired, but fairly standard commute from pool.
Nice clear morning- lights not needed at 08:15. Made an effort to time the ride to find the typical duration. Not pushing particularly hard.
6 PM

Cycling 10:00 [3] 1.6 mi (6:15 / mi)
shoes: Diadora

Work -> Home

Sunday Dec 16, 2012 #

10 AM

Orienteering race 1:19:00 [4] 8.7 km (9:05 / km) +290m 7:47 / km
30c shoes: VJ Falcon

Ightham Brown Course.
Approx time (results taken down)
Felt that it was a couple of km longer than I should've undertaken. Should've done the Blue.

Saturday Dec 15, 2012 #

6 PM

Orienteering 38:54 [3] 5.8 km (6:42 / km)
shoes: Saucony Trigon 5

Brighton City Race, Course 2. 18:30 mass start (all the courses).

Unsure why I do these type of events as there are particular aspect which I don't like. I suppose that on balance the pros outweigh the cons!

Pros:
Great atmosphere in the event centre school hall.
Novelty aspect of the seafront area, but also gave a reasonable Nav challenge.
Challenging course (more so than 2011).


Cons:
Saturday evening road traffic
Christmas Saturday Shopping night pedestrian traffic.
not enough SI boxes at controls (throughout course).

Friday Dec 14, 2012 #

8 AM

Cycling 8:00 [3] 1.6 mi (5:00 / mi)
(rest day) shoes: Diadora

Home -> Work
Positively tropical! +5C.
Southerly wind to whisjk me along.
During the ride: overtook Father Christmas riding a rather smart white fixed wheel urban commuting bike.
2 PM

Cycling 10:00 [3] 1.6 mi (6:15 / mi)
shoes: Diadora

Work -> Home (via Asda)
Lots of heavy shopping to transport on the bike.

Thursday Dec 13, 2012 #

8 AM

Cycling 8:00 [3] 1.6 mi (5:00 / mi)
shoes: Diadora

Home -> Work
-2.5C. Finger tips very cold by the time I got to work.
Cycle shed user numbers reducing even more: choice of stands to lock it to.
Cold weather definitely has more of an influence on cycle commuting than wet.
1 PM

Running 34:47 [3] 7.5 km (4:38 / km)
shoes: Saucony Trigon 5

Thursday Run. Distance estimated.
Still quite cold, but some signs that the frost was melting. Felt unenthusiastic (tired) to start and sluggish for most of the way round. A bit more fluid in my running after an enforced stop at the High Street level crossing. Felt that I was just going through the motions in prep for Saturday evenings race rather than properly training.
6 PM

Cycling 8:00 [3] 1.6 mi (5:00 / mi)
shoes: Diadora

Work -> Home
Slightly above freezing now, though still with a bit of a nip in the air.

Wednesday Dec 12, 2012 #

7 AM

Cycling 8:00 [3] 1.4 km (5:43 / km)
shoes: Diadora

Home -> Pool.
Very cold (-5C at home, prob slightly colder up hill and at K2). Fog had been forecast, but none materialised.
Thick fleece top coat, balaclave, riding glasses etc., but still sticking with shorts - only a week and a half to go!

Swimming 39:40 [5] 2.0 km (19:50 / km)

Felt good at the start and went for it!
very pleased with the sub 1 min/length pace. Gains not all made at the strt either (though first couple of lengths were the usual effortless quick ones, followed by a settling in to a more moderate rate). -10s at 10 lengths, -15s at 30 lengths, and -20s at 40 lengths.

Pool quiet (often is when cold outside), but still a bit of congestion causing me to slow up at the end at one point. Caught ropes a couple of times (no major disruption), but also had an over the rope hand collision - quite a blow (felt like a head!).

Generally very pleased with the session - shows that I can still do it when conditions are right.
8 AM

Cycling 13:00 [3] 3.0 mi (4:20 / mi)
shoes: Diadora

Pool -> Work.
Not a bad journey - seemed quiet on the roads as if the cold weather was deterring people from going out - not sure why on a work day. Still no fog and still cold. Top half (with all the extra clothing) fine, but legs quite chilly by arrival. Gears not changing as well as they could - possibly a bit of water in the cables freezing and making movement less reliable. Bike shed getting much less busy now (got a space inside) - only the hardy braving the winter cold and dark!
6 PM

Cycling 10:00 [3] 1.6 mi (6:15 / mi)
shoes: Diadora

Work -> Home
Still Cold, but no problems with road conditions.

Tuesday Dec 11, 2012 #

8 AM

Cycling 8:00 [3] 1.6 mi (5:00 / mi)
shoes: Diadora

Home -> Work.
Frosty morning. Roads didn't appear to have been treated (frost in the middle of the level crossing). Proceded carefully, but didn't notice any slipping.
Seemed to get colder between getting the bike out at 06:45 and leaving at 08:10. Probably about -2.5C.
5 PM

Cycling 15:00 [3] 2.8 mi (5:21 / mi)
shoes: Diadora

Work -> Badminton

Badminton 50:00 [3]
shoes: Nike

Started late, but then no significant breaks until the end of the session.
Some good games (including one where we beak the PNW team!). Quite cold in the sports hall - hands didn't want to keep warm!
7 PM

Cycling 15:00 [3] 2.8 mi (5:21 / mi)
shoes: Diadora

Badminton -> Home.
Railway subway near school still shut (need to find out more about it), therefore had to return home via 3Br. There are other pedestrian crossings of the railway to check up on - may save some of the extra half mile or so of journey if practical. NB distance is an estimate.

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