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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: paul c

In the 7 days ending Feb 11, 2013:

activity # timemileskm+m
  Orienteering2 2:14:10 13.17(10:11) 21.2(6:20) 485
  Swimming3 2:10:00 3.73(34:52) 6.0(21:40)
  running4 2:10:00 16.45(7:54) 26.47(4:55) 271
  Bike2 1:55:21 35.46(3:15) 57.07(2:01)
  Total9 8:29:31 68.81(7:24) 110.74(4:36) 756

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Monday Feb 11, 2013 #

7 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

I really don't like swimming in the mornings as it always feels awkward.
200 fs
200 pull
200 kick
200 fs
3 x 2 lengths build
Then into 5 x 3 @2.00
5 x 2 @1.20
5 x 1 @40
4 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

On the trainer.
Nice and easy session as my quads are pretty shot from yesterday. Some single leg work thrown in.

Sunday Feb 10, 2013 #

11 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3

Orienteering race 1:20:55 [5] 12.3 km (6:35 / km) +425m 5:37 / km
shoes: Salomon speed cross 3

A very physical area today and the cold weather made for a hard day at the office.
I was a bit suspicious of the map before the start from the planners comments to let them know if the map needed any corrections. #1 in my opinion confrimed this as I used the thickets as an AP and missed by quite a way. 30sec.
I was too far left at #2 and although I hit #3 well, I didn't have the greatest of starts as I stopped after the 1st road for #4.
I tried to save height for #5 by going past 6 but looking at the splits, I should have gone over.
The next few were fine but I found #11 quite a lot further N from the track than is mapped. Andrew Monro made the same mistake here too.
I was pretty clean on the middle section to #21 but the hills were very hard work and I think I should have gone off a bit steadier.
#22 was the next bit of dodgy map. I went through the green in the valley well and then used the rough open just to the S of the control as my AP but fortunately spotted Andy Robinson punching it about 50m to the E than I thought it should be.
I dropped time at #27 as the map didn't seem to fit and then a bit more at #31 where I relocated quickly on the control to the S.
Overall a very enjoyable run even if my body wasn't quite up to it.
13.21km run which is pretty much on the red line for that distance.
1 PM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3

Very cold and with my Left Glute sore I didn't have the willpower to make the day up to 2 hours.

Saturday Feb 9, 2013 #

10 AM

Bike 55:21 [3] 17.46 mi (3:10 / mi)

That's more like it. Felt much better in the saddle and the time went quickly.

Friday Feb 8, 2013 #

6 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

3 sets of
200 fs
200 kick
200 pull

Then 200 fs. Used my fins tonight which made the pull feel so easy.

Thursday Feb 7, 2013 #

(rest day)

Too much on to train.

Wednesday Feb 6, 2013 #

running 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3

Orienteering 53:15 [4] 8.9 km (5:59 / km) +60m 5:47 / km
shoes: Salomon speed cross 3

Army event at Pyestock Fleet. Really nice to get on a new area although I have done plenty of miles on some of the tracks around there.
Had a bad start as I thought I'd go in early to #1 and follow the earth bank down until I hit the control. Saw my minute man ahead so followed him unfortunately back to the road. I must have been just 5m away from the control so I had binned over a minute here.
The rest of the run was pleasurable and after the conversation we had in the car on cheating before the event, I seemed to have broken a rule. Is it really cheating if you call you clubmates into a control? If so, I helped all 3 of the people who were in on the conversation. I'm sure they were happy though.
I dropped a few bits of time on a couple of route choices but thats ok.
Ralph absolutely smashed it 7 mins quicker but I did get a fastest split off him and it was good to see SLOW have 4 of the top five.
Actual distance ran was 10.25km.

running 1:04:58 [2] 7.91 mi (8:13 / mi) +271m 7:25 / mi
shoes: Salomon speed cross 3

A good run with Dan checking control sites for the next Night O on the Common. Legs getting tired towards the end but a good days training.
7 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Felt very tired this morning, probably because of the early start.
200 fs
200 pull
200 kick
Then 8 sets of drills.

Tuesday Feb 5, 2013 #

7 PM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics 2160 #2

Up and down the path.

running intervals 35:02 [4] 4.81 mi (7:17 / mi)
shoes: Asics 2160 #2

SLOW intervals on Clapham Common.
I didn't feel right before the session as I think I'm coming down with a cold so took the session a little easier. Stayed with Dan who was working hard for most reps and I don't feel ruined now so the best option I think.
4 x 5 min off 90
2 x 2 min and 2 x 1 min all off 1 min.

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