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Training Log Archive: paul c

In the 7 days ending Aug 7, 2013:

activity	#	time	miles		km		+m
Bike	6	12:23:23	221.26	(3:22)	356.08	(2:05)	2503
Swimming	3	2:45:00	4.97	(33:12)	8.0	(20:38)
Transition run	1	1:00:00	9.01	(6:40)	14.5	(4:08)	24
Orienteering	2	56:44	5.84	(9:43)	9.4	(6:02)	210
Total	12	17:05:07	241.08	(4:15)	387.98	(2:39)	2737

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Wednesday Aug 7, 2013 #

9 AM

Bike long 3:57:38 [3] 69.53 mi (3:25 / mi) +998m 3:16 / mi
ahr:146 max:172

Out to Oxshott, reverse BB loop, Ranmore, down Whitedowns, Leith, Coldharbour, Dorking and home with a small loop of the park.
Did a bit too much standing so was quite tired at the end if you add last night and the 30 minutes of big gear work after an hour.
Saw the result of fly tipping gone mad. Some bastard couldn't even be bothered to dump it at the side of the road so left it in the middle of a country lane blocking the whole road. TWAT!!!

2 PM

Transition run 1:00:00 [3] 9.01 mi (6:40 / mi) +24m 6:36 / mi
ahr:162 max:171 shoes: Asics Culumus 14

Along the river to just before Chiswick Bridge. I could feel my calf for the first 1/2 mile before it wore off nicely.

Tuesday Aug 6, 2013 #

Event: Park Race 11: Battersea Park

8 AM

Swimming intervals 1:00:00 [4] 3.0 km (20:00 / km)

600 wu with drills.
12 x 200
3 with bouy bl 5 RI 10 steady
3 with bouy bl 3 RI 20 3/4
3 with bouy descend RI 30 fast
3 no gear RI 30 build.

Another session in the bag.

7 PM

Orienteering race 25:04 [5] 4.4 km (5:42 / km) +85m 5:12 / km
ahr:181 max:187 shoes: Asics ds skyspeed 2

Not a very good run to be honest. I seemed to think that I just had to run to the circle and see the flag which I should have been checking descriptions all the time. So a bit rusty which is to be expected as I've done no sprint training.
Lost time on #1, 4, 5, 9, 12, 22 and 23......
On a positive my calf held up well.

Long - Splits

Monday Aug 5, 2013 #

10 AM

Bike 1:51:46 [3] 34.43 mi (3:15 / mi) +270m 3:10 / mi
ahr:141 max:160

Out to Weybridge, Esher and around the park a few times. Legs are in a good place, just hope the calf holds up.

Sunday Aug 4, 2013 #

Note
(rest day)

Started on a 2.5 hr run but R calf was very tight so binned it. A rest day isn't so bad after yesterday and fortunately I feel refreshed already.

Saturday Aug 3, 2013 #

7 AM

Bike long 4:52:42 [3] 89.59 mi (3:16 / mi) +916m 3:10 / mi
ahr:144 max:169 shoes: Planet X

Out the door early and into a headwind for the first 2 hours to Aldershot. Then onto Elstead where I finally got a tailwind and onto the Surrey Hills.
Went up Whitedowns, Boxhill, Ranmore again and then onto Holmbury for lunch. Legs were good today and always felt strong.
I have noticed that my HR has gone down over the past few weeks and is about 5 less on all the steep climbs. I have also started to have the first signs of a cold today but I don't think this is linked.
I thinks anything in the 140's will be fine for Henley with a few spikes on the steep hill from Watlington.

Friday Aug 2, 2013 #

6 PM

Swimming intervals 1:00:00 [4] 3.0 km (20:00 / km)

600 wu with some drills.
5 x 200 off 15, odds paddle and pb even fs.
4 x 300 off 20 alternating gear and fs.
100 back stroke
100 wd
Felt better as the session went on so very happy.

Thursday Aug 1, 2013 #

Event: London Park Race series event 10

8 AM

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

400 wu
Drills
200 pull with paddles
Drills
Paddles
wd

11 AM

Bike 35:00 [2] 10.0 mi (3:30 / mi)

To Richmond and back.

5 PM

Bike 33:26 [2] 8.68 mi (3:51 / mi) +184m 3:37 / mi

To Hampstead via the Bush.

7 PM

Orienteering race 31:40 [5] 5.0 km (6:20 / km) +125m 5:38 / km
ahr:174 max:182 shoes: Salomon speed cross 3

Shattered from the off so I was never really able to attack it. Saying that, I was able to be pretty accurate except for taking the wrong path halfway to #5 and ended going past 18 and 6 first.
I thought it was a well planned course on a potentially tricky area. The results could make interesting reading...
Distance ran was 6.22km.

8 PM

Bike 32:51 [2] 9.03 mi (3:38 / mi) +135m 3:29 / mi

Crawling back home.

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