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Training Log: paul c

In the last 7 days:

activity # timemileskm+m
  Bike7 8:01:29 143.38(3:21) 230.75(2:05) 1818
  Swimming3 2:45:00 4.87(33:52) 7.84(21:03)
  running1 57:39 7.89(7:18) 12.7(4:32) 127
  Circuits1 30:00
  Total12 12:14:08 156.14 251.29 1945
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MoTuWeThFrSaSu

Saturday Jul 22 #

8 AM

Bike 28:30 [3] 8.2 mi (3:29 / mi) +97m 3:21 / mi

Over to Shalford.
9 AM

Bike 2:02:45 [4] 39.41 mi (3:07 / mi) +460m 3:00 / mi

Fast paced ride and I was on the rivet a few times.
12 PM

Bike 36:10 [3] 10.03 mi (3:36 / mi) +178m 3:25 / mi

Crawl home.

Friday Jul 21 #

2 PM

running 57:39 [3] 7.89 mi (7:18 / mi) +127m 6:58 / mi
shoes: Asics

9 PM

Swimming 1:00:00 [3] 2.3 km (26:05 / km)

Including 3 x 400 build.

Thursday Jul 20 #

6 AM

Bike 1:02:44 [3] 18.58 mi (3:23 / mi) +163m 3:17 / mi

Missed all of the showers.
5 PM

Bike 1:01:52 [3] 19.96 mi (3:06 / mi) +170m 3:01 / mi

Commute home with a tail wind.

Wednesday Jul 19 #

2 PM

Circuits 30:00 [1]

C&C x 20.
9 PM

Swimming 1:00:00 [4] 2.2 mi (27:16 / mi)

Snakes and ladders game. Good fun.

Tuesday Jul 18 #

7 PM

Bike warm up/down 23:36 [2] 6.92 mi (3:25 / mi) +70m 3:18 / mi
shoes: Planet X

I felt quite good on warm up.

Bike race 25:45 [5] 10.0 mi (2:35 / mi) +84m 2:31 / mi
shoes: Planet X

The main aim was to turn myself inside out so that I could get some accurate FTP numbers in the TT position. Tick.
It was quite a strong wind from the east with a bit a rain in the 2nd half. I managed to keep a steady pace up the first 2 miles without bolting the gate. I managed to catch sight of Frank at about 6 miles and slowly gained on him. Just when I thought he was slowing down, he kept going strong to the end but it was good motivation. I was at 100% effort in the last 2 miles so happy with the high effort today.

Monday Jul 17 #

5 PM

Bike 2:00:07 [2] 30.28 mi (3:58 / mi) +596m 3:44 / mi

I tried to take it a bit easy tonight. Over to Winterfold.
9 PM

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

Drills.

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