Training Log Archive: paul cIn the 7 days ending Jun 12, 2013:
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| Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||
Wednesday Jun 12, 2013 #
Orienteering 44:11 [3] 6.9 km (6:24 / km) +20m 6:19 / km
ahr:158 max:169 shoes: Adidas swoops 2
An ok run but binned 3 mins on a bingo control at #7(42) in the green which wasn't mapped correctly. Managed to keep the HR down but wasn't going to run the course again as parts of this area are not nice.
running 53:03 [3] 8.0 mi (6:38 / mi) +25m 6:34 / mi
ahr:162 max:169 shoes: Asics Culumus 14
Circuits 30:00 [1]
Tuesday Jun 11, 2013 #
Swimming intervals 40:00 [4] 2.0 km (20:00 / km)
1,2,3,4,3,2,1,2,1,1. All starting on 2 mins.
Bike intervals 1:20:00 [4] 26.66 mi (3:00 / mi)
ahr:144 max:149
10 wu then 7 x 7 min big gear/3min easy.
Legs not too bad as I wasn't killing myself.
Bike warm up/down 11:40 [2] 3.5 mi (3:20 / mi)
Orienteering race 20:21 [5] 3.8 km (5:21 / km)
shoes: Asics ds skyspeed 2
Hesitant going into 1 and coming out of 3. Then it well until #18 where I should have gone through the first gate. I read the control description for 23 rather than 22 so lost maybe 10 seconds.
Other than that, a good race and our Austrian friend made good use of a small park. I ran 4.99 km overall and somehow found 38m of climb?
Monday Jun 10, 2013 #
Bike 2:23:24 [3] 45.92 mi (3:07 / mi) +312m 3:03 / mi
ahr:144 max:161
Out to Weybridge, West Byfleet, Chobam, Esher and a lap of the park.
Transition run 20:28 [2] 3.0 mi (6:49 / mi)
ahr:156 max:162 shoes: Newton
Sunday Jun 9, 2013 #
Bike long 4:56:40 [3] 85.74 mi (3:28 / mi) +1097m 3:20 / mi
ahr:146 max:165
Esher, Horsley, Shere, down Barhatch, Cranleigh, Ockley, Cold Harbour, Boxhill (coffee), 1 lap of Ballbuster in 26 min (surprisingly quick for that stage without pushing), Oxshott, Esher, lap of the park and home.
Transition run 31:20 [2] 4.62 mi (6:47 / mi)
ahr:153 max:161 shoes: Newton
Saturday Jun 8, 2013 #
Swimming 42:05 [3] 3.0 km (14:02 / km)
Did the 750m loop 4 times but I think it's short as there is no way I can swim that fast. 52 would have been a more normal time for that distance.
running 37:39 [2] 5.58 mi (6:45 / mi)
ahr:157 max:164 shoes: Asics Culumus 14
Friday Jun 7, 2013 #
running 30:00 [2] 4.43 mi (6:46 / mi)
ahr:154 max:162 shoes: Asics 2160 #2
Circuits 30:00 [1]
Thursday Jun 6, 2013 #
Bike warm up/down 16:03 [2] 5.04 mi (3:11 / mi)
ahr:139 max:156
Bike hills 1:44:47 [4] 34.57 mi (3:02 / mi) +500m 2:54 / mi
ahr:161 max:168
4 minutes quicker than 2 years ago in very similar conditions. A tail wind going up but the downhills were just as hard into the wind so the recovery wasn't really there.
Really enjoyed this and topped up on the tan at the same time.
Bike warm up/down 6:09 [2] 1.92 mi (3:12 / mi)
ahr:150 max:160
Swimming 40:00 [3] 2.0 km (20:00 / km)
Every other rep was using a bouy.
Started at 1.40's and finished in 1.32's without pushing hard at all.