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Training Log: paul c

In the last 7 days:

activity # timemileskm+m
  Bike2 1:04:15 22.54(2:51) 36.27(1:46) 229
  Swimming1 45:00 1.24(36:13) 2.0(22:30)
  Orienteering1 15:47 2.11(7:28) 3.4(4:39) 30
  Total4 2:05:02 25.9(4:50) 41.67(3:00) 259
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Friday Apr 19 #

Event: JK 2019
 
2 PM

Orienteering 15:47 [4] 3.4 km (4:39 / km) +30m 4:27 / km
shoes: Asics

Thursday Apr 18 #

Note
(rest day)

Wednesday Apr 17 #

8 AM

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

T26 session working on alignment.

Tuesday Apr 16 #

11 AM

Bike warm up/down 31:52 [3] 10.83 mi (2:57 / mi) +100m 2:52 / mi
ahr:147 max:162 shoes: Planet X

Warm up on the TT course in Bentley.
12 PM

Bike 25:08 [5] 10.0 mi (2:31 / mi) +83m 2:27 / mi
ahr:170 max:176 shoes: Planet X

I put the disc wheel on for this and wore my aero helmet. Light north westerly wind in cool conditions.
I started off harder than usual but tried to keep to 230 as best I could. Got to halfway in 12.55 ready to work hard on the 2nd half and just about timed my effort perfectly as I only just had enough in the end.
Very happy with this as I thought I would be in the 26 minute range. Only 38 seconds off my best and this is much earlier in the season than I normally would do this.
Average power 229 and normalised was 233.

Bike warm up/down 7:15 [1] 1.71 mi (4:14 / mi) +46m 3:55 / mi
ahr:129 max:148 shoes: Planet X

Very easy.

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