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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Grassie

In the 7 days ending Feb 8, 2015:

activity # timemileskm+m
  Middle O2 1:28:32 7.53(11:45) 12.12(7:18) 292
  Recovery2 1:09:57 8.35(8:22) 13.44(5:12) 4
  Spinning1 1:03:23
  Pilates1 50:00
  Intervals1 49:21 5.76(8:34) 9.28(5:19) 2
  NightO1 47:34 4.12(11:33) 6.63(7:10) 79
  Swimming1 40:00 0.93(42:55) 1.5(26:40)
  Cycling1 25:00 4.6(5:26) 7.4(3:23) 23
  Total10 7:13:47 31.3 50.37 400
averages - sleep:7.5 weight:79kg

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MoTuWeThFrSaSu

Sunday Feb 8, 2015 #

11 AM

Middle O (O Training) 1:04:31 [3] ** 8.6 km (7:30 / km) +174m 6:49 / km
ahr:126 max:157 slept:7.0 shoes: VJ Integrator

It took ages to get from the car park to the event and knew that I would get dog's abuse for being back late since I was at an astronomy conference yesterday and promised to get some time with the bird so ended up just going for a wee run around the area with a map. Forest looked quite nice but the advantage of not running the race was that I could avoid the shit shin tearing bits and soend more time in the clean forest towards the finish.

Saturday Feb 7, 2015 #

10 AM

Middle O race (O Race) 24:01 [3] **** 3.53 km (6:48 / km) +118m 5:50 / km

Nice wee orienteering race, bit of a rush to get there, fucked up number 1 by about 2.5 mins due to not getting into the scale of the map but by the time I finished I was abck on track. Struggling up the hills a bit - felt like I had a lot of tiredness in my legs, not too bothered with how I feel at the orienteering until after May.

Friday Feb 6, 2015 #

6 AM

Spinning (CROSS Wk4.1) 1:03:23 [3]
slept:7.0 shoes: Inov8 Barefoot

Terri Spinning and Core. Core this week was some crazy burpees wthing with a barbell, and then repeating and doing them at speed.
7 AM

Swimming (CROSS Wk4.2) 40:00 [3] 1.5 km (26:40 / km)

Cranked out a swim (Swimfit Activate 20) just for Eddie. Made sure there was a bit of back stroke in there since there were less old people around and less chance of concussion.

Thursday Feb 5, 2015 #

6 PM

Intervals intervals (INTERVALS Wk4) 49:21 [5] 9.28 km (5:19 / km) +2m 5:19 / km
shoes: 2014 Asics

Warm Up
4 x 1100m with 2m25s recovery (3.55, 3.57, 4.00 (est due to fucking around with my watch), 4.04)
4 x 400m with 1m30s recovery (1.22,1.21,1.20,1.19)
This was the West4 intervals session from tonight but I did it half an hour earlier since I was picking up Faith from Chiswick due to the bus strike. Felt good but also was probably pushing it a bit harder than usual due to not having done a long run at the weekend.

Wednesday Feb 4, 2015 #

8 AM

Recovery (EASY) 37:39 [3] 7.35 km (5:07 / km) +2m 5:07 / km
shoes: 2014 Asics

Run into work
5 PM

Cycling (Cycle commute) 25:00 [2] 7.4 km (3:23 / km) +23m 3:20 / km
shoes: 2014 Asics

Just the usual cycle home... Until I decided to take a detour via Burkina Faso if the GPs data is to be believed...

Tuesday Feb 3, 2015 #

7 PM

NightO race (TEMPO Wk4) 47:34 [4] 6.63 km (7:10 / km) +79m 6:46 / km
slept:8.5 weight:79kg shoes: Asics GT2150 BLACK

NightO race at Oxshott. Penalty points for having to wear trainers and was sliding around a bit, 2-3 controls where I was sloppy in the circle but generally ok at getting to the control. Need to work on attackpoints but was in a bit of a rush tonight so will try to turn the next night o at a more sedate pace which allows me to concentrate on navigating in.

Long - Splits

Monday Feb 2, 2015 #

7 PM

Recovery (EASY) 32:18 [3] 6.09 km (5:18 / km) +2m 5:18 / km
shoes: Inov8 Barefoot

Recovery run with 8x100m strides in a couple of loops from Chiswick Pool to Fullers - felt good after yesterday's race.
8 PM

Pilates (PILATES) 50:00 [2]

Pilates session, Terri off this week so it was a bit less intensity than usual but still good to roll out thighs and calves after yesterday's race.

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