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Training Log Archive: paul c

In the 7 days ending Apr 9, 2017:

activity	#	time	miles		km		+m
Bike	4	6:16:36	96.14	(3:55)	154.72	(2:26)	2061
Swimming	3	2:45:00	4.23	(39:03)	6.8	(24:16)
Orienteering	2	2:39:02	16.98	(9:22)	27.33	(5:49)	665
running	2	1:10:00	7.88	(8:53)	12.69	(5:31)	320
Total	10	12:50:38	125.23	(6:09)	201.54	(3:49)	3046

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Sunday Apr 9, 2017 #

Event: Chiltern Challenge & SCOA Championships

11 AM

Orienteering race 1:35:47 [4] 12.2 km (7:51 / km) +470m 6:35 / km
ahr:162 max:178 shoes: X talon 212

I really wasn't fit enough for this but had to take the opportunity to get out on a 1:15000 map before the JK.
It was going technically ok until #12 where it all started to fall apart but I was physically buggered from #5.
Oh well, at least I got a long run in.

Saturday Apr 8, 2017 #

10 AM

Bike 1:11:00 [3] 22.05 mi (3:13 / mi) +226m 3:07 / mi
ahr:139 max:160 shoes: Planet X

Getting used to the TT bike saddle time.
Twice around the Ripley loop.

Friday Apr 7, 2017 #

10 AM

running hills 1:00:00 [3] 6.64 mi (9:02 / mi) +320m 7:52 / mi
ahr:147 max:172 shoes: Asics

Around the Box Hill fell race loop except for the first and last hills.
I tried to take it easy on the down hills so I didn't batter the legs.

9 PM

Swimming intervals 1:00:00 [4] 2.3 km (26:05 / km)

400 wu
200 bs
100 breast
100 kick with fins.
6 x 25 fast alternating Breast and fs off 5 secs. 50 hard
Same again with fins but kick and fs.
Pyramid. 25, 50, 75, 100, 150 and 200 off 5 secs.
100 wd.
Tough session as I over cooked the first part of the pyramid.

Thursday Apr 6, 2017 #

10 AM

Bike 1:57:52 [3] 30.41 mi (3:53 / mi) +705m 3:37 / mi
ahr:141 max:168

Beautiful day for a ride and heart rate is coming down nicely.
Over to Box.

Wednesday Apr 5, 2017 #

12 PM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: X talon 212

Before and after.

Orienteering 1:03:15 [4] 9.4 mi (6:44 / mi) +195m 6:19 / mi
ahr:174 max:182 shoes: X talon 212

Tough run around Sandhurst as my legs were complaining to the 1st control from yesterdays ride but I ground it out.

9 PM

Swimming intervals 1:00:00 [4] 2.5 km (24:00 / km)

400 wu
400 kick in 100 and 50's.
4 sets of 4 x 100 with intervals getting longer for each set. 10, 20, 30 and 40.
100 wd
Tough session and I was trying my hardest to hang on the back of the good swimmers.

Tuesday Apr 4, 2017 #

12 PM

Bike 1:55:00 [3] 26.88 mi (4:17 / mi) +679m 3:58 / mi
ahr:140 max:160

Ranmore, Dorking, Cold Harbour and Coombe Bottom.
I struggled up the last one with a lack of energy so I need to start fuelling on the rides.
HR was low.

Monday Apr 3, 2017 #

6 PM

Bike 1:12:44 [3] 16.8 mi (4:20 / mi) +451m 4:00 / mi
ahr:141 max:165

Over to Shere, Hoe Lane and then Whitedowns.

8 PM

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

Drills.
Very tired on warm up from last nights session and so close to the bike but got through it.

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