Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: A damp otter

In the 7 days ending Jun 23, 2013:

activity	#	time	miles		km		+m
Cycling	11	4:16:11	64.19	(3:59)	103.3	(2:29)
Running	3	1:36:28	12.65	(7:38)	20.36	(4:44)	435
Warm up/ Warm down	9	1:17:27	5.97		9.61
Orienteering	3	1:15:18	11.54	(6:32)	18.57	(4:03)	150	57 /	65c	87%
Total	18	8:25:24	94.35		151.84		585	57 /	65c	87%

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Sunday Jun 23, 2013 #

5 PM

Cycling (home to the downs) 26:33 [2] 9.71 km (2:44 / km)

cycling from home to the downs via uwe, horfield, clifton.

6 PM

Warm up/ Warm down warm up/down (warm up) 3:30 [2] 0.7 km (5:00 / km)
shoes: Inov8 f-lite 195 (red)

short warm up just stretching the legs out from the cycle.

Orienteering (north Clifton sprint ) 22:28 [4] ** 5.52 km (4:04 / km) +70m 3:50 / km
spiked:16/18c shoes: Inov8 f-lite 195 (red)

testing out duncans new north clifton map, that he kindly planned me a course, on, nice to be running on a new area, although i think it may still need a bit of work, 3-4 alleyways led into peoples gardens, and a few were blocked off, but apart from that a fine area for training, on the side of the hill, road running mostly with route choice to keep on you toes ran at about 70% race pace, ran from control 23-14, stopped a bit early as it was a bit longer than i had anticipated.

C • Did you do the right one!? 4

Warm up/ Warm down warm up/down (warm down ) 3:05 [2] 0.48 km (6:25 / km)
shoes: Inov8 f-lite 195 (red)

jog back to my bike and to my bag that i dumped in one of the bushes at the downs.

Cycling (cycle downs - brandon ) 3:57 [2] 1.72 km (2:18 / km)

cycle down white ladies road to brandon hill.

7 PM

Warm up/ Warm down warm up/down (warm up) 1:53 [2] 0.37 km (5:05 / km)
shoes: Inov8 f-lite 195 (red)

dumped my bag in brandon hill and then jogged to the start.

Orienteering (bristol uni + surrounding) 22:09 [3] *** 5.02 km (4:25 / km) +80m 4:05 / km
spiked:16/18c shoes: Inov8 f-lite 195 (red)

second sprint course, that duncan planned and gave to me earlier in the year, around bristol uni and the surrounding streets starting at brandon hill, 50% of the area has never been used for a race before. ran this one quite easy 60% sprint speed, it was more technical and more enjoyable that earlier, and had some good route choice and fiddily bits, hilly again, but good fun, cheers for the courses duncan!

Warm up/ Warm down (warm down + stretching) 7:30 [2] 0.72 km (10:25 / km)
shoes: Inov8 f-lite 195 (red)

warm down round brandon hill and then stretching while getting changed on a bench.

Cycling (brandon hill- home) 23:33 [2] 9.42 km (2:30 / km)

cycling back home, cabot circus, st pauls, eastville, fishponds, home.

Saturday Jun 22, 2013 #

10 AM

Cycling (home to blaise) 23:52 [2] 11.3 km (2:07 / km)

cycling from home to Blaise for training.

11 AM

Running hills (extended hill reps) 15:14 [5] 3.63 km (4:12 / km) +240m 3:09 / km
shoes: Inov8 X talon 212

hill reps round felix in blaise on the folley, session was 4 reps of hard up, and then hard back down, in a loop, 4 reps all about 3:45-3:50, quite an enjoyable session, hard to keep the intensity going down the hill, but felt like i was pushing well, and feeling so much grip from my new x talons compared to my old ones.

Warm up/ Warm down warm up/down (warm down + stretching) 13:00 [2] 1.32 km (9:51 / km)
shoes: Inov8 X talon 212

high knees drills and then warm down jog then stretching.

12 PM

Warm up/ Warm down warm up/down (warm up) 6:50 [2] 1.06 km (6:27 / km)
shoes: Inov8 X talon 212

warm up jog round the hill rep loop with felix and neil.

Cycling (cycling back from blaise) 23:09 [2] 10.7 km (2:10 / km)

cycling back from blaise.

Friday Jun 21, 2013 #

3 PM

Cycling (home from college) 30:00 [2] 11.4 km (2:38 / km)

cycling back from college.

8 PM

Cycling (home into town) 20:00 [2] 8.0 km (2:30 / km)

to cabot circus via fishponds and the bristol-bath cycle path.

11 PM

Cycling (back from town) 20:00 [2] 8.0 km (2:30 / km)

back again, st Paul's and Stapleton.

Thursday Jun 20, 2013 #

6 PM

Cycling (to westbury) 25:07 [2] 10.25 km (2:27 / km)

cycling from home to west bury, via UWE, horfield

7 PM

Running (run round blaise) 59:40 [2] 11.35 km (5:15 / km) +195m 4:50 / km
shoes: Inov8 f-lite 195 (red)

easy run round blaise with felix, taking it nice and relaxed tonight after rmy calf cramped up quite a bit in last nights ultra-sprint, took in 4 hills, and for a lot of it we were running off path, quite a nice evening for running, and nice to be doing something easy in blaise for a change :-)

8 PM

Warm up/ Warm down warm up/down (stretching) 5:00 [2]

Wednesday Jun 19, 2013 #

4 PM

Cycling (home from college) 30:00 [2] 11.4 km (2:38 / km)

back home from college along the ring road again, nice warm afternoon.

6 PM

Warm up/ Warm down warm up/down (warm up) 3:23 [2] 0.61 km (5:32 / km)
shoes: Inov8 f-lite 195 (red)

jogging around to loosen off the legs.

Orienteering race (portishead urban race) 30:41 [4] *** 8.03 km (3:49 / km)
spiked:25/29c shoes: Inov8 f-lite 195 (red)

portishead urban race, a nice warm evening for it, feeling absolutely dead beforehand though, having done 3 exams in 3 days and with 1 more still go and the intervals yesterday my mind and body wasnt feeling it, in the end though it was mainly my head that let me down, navigation was flimsy, really not spending enough time planning ahead, and when i was occasionly lost focus on what i was supposed to be doing, this led to a 30 second loss at #4, poor route to 1,9,14,15,28,29, still physically i felt like i was running ok, not fantastic but at a nice pace, good fun nice new map, possibly better for sprint, but a lot better than a lot of urban races i have done recently.
took the win by 93 seconds to tim, managed to scrape a 5 second win on the mini sprint too running (2:36)

C • 2 mins to Tim 2

7 PM

Warm up/ Warm down warm up/down (warm down + stretching) 12:21 [2] 1.89 km (6:32 / km)
shoes: Inov8 f-lite 195 (red)

mini school sprint, warm down then collecting then stretching.

Tuesday Jun 18, 2013 #

3 PM

Cycling (back from college) 30:00 [2] 11.4 km (2:38 / km)

back from college, cycled along the ring road for a change, it made a nice alternative to the usual route.

7 PM

Warm up/ Warm down warm up/down (warm up) 7:30 [2] 1.38 km (5:26 / km)
shoes: Inov8 f-lite 195 (blue)

jogging round the field for a warm up.

Running intervals (6x 600 90sec- 2 min) 21:34 [5] 5.38 km (4:01 / km)
shoes: Inov8 f-lite 195 (blue)

6x 600's with felix on the track about 90 secs to 2 mins recovery, not running as quick but running comfortably, it was a nice and warm evening as well, and on the positive side not many hard session left to do now :-)

8 PM

Warm up/ Warm down warm up/down (warm down + stretching) 13:25 [2] 1.08 km (12:25 / km)
shoes: Inov8 f-lite 195 (blue)

warm down jog and then stretching.

Monday Jun 17, 2013 #

Note
(rest day)

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