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Training Log Archive: paul c

In the 7 days ending Mar 19, 2018:

activity # timemileskm+m
  Bike4 4:30:00 82.0(3:18) 131.97(2:03)
  Swimming3 2:55:00 5.68(30:48) 9.14(19:08)
  Circuits5 2:30:00
  running3 1:03:58 8.42(7:36) 13.56(4:43) 105
  Orienteering1 40:45 3.85(10:35) 6.2(6:34) 220
  Total15 11:39:43 99.96 160.87 325

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TuWeThFrSaSuMo

Monday Mar 19, 2018 #

5 PM

Bike intervals 1:30:00 [4] 28.0 mi (3:13 / mi)

First day of IM training for Bolton. I brought this forward a day as I'm organising tomorrow nights race.
Turbo
30 min warm up
6 x 5 minutes off 2.30 recovery.
Trying to hit between 220 and 230 for each interval.
224 average power.
Solid session and kept focused.
9 PM

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

Drills.

Sunday Mar 18, 2018 #

Event: SAX Sunday League
 
10 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3

Leg feeling better but still taking it easy.

Orienteering 40:45 [3] 6.2 km (6:34 / km) +220m 5:35 / km
ahr:170 max:182 shoes: Salomon speed cross 3

Really nice run in the snow but had to be carful not to slip over.
Didn't have the best angle going into #13 but happy enough getting back in the forest.
9 PM

Note

Didn't have enough time today for anything else but I'm happy to be running again and well rested.

Saturday Mar 17, 2018 #

11 AM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
shoes: Planet X

On the turbo.
2 PM

Circuits 30:00 [1]

Good session in the gym.

Friday Mar 16, 2018 #

4 PM

running 25:08 [3] 3.47 mi (7:15 / mi) +46m 6:57 / mi
ahr:153 max:171 shoes: Asics

Finished off nicely below 7 min miling but still doesn’t feel right going uphill.
5 PM

Circuits 30:00 [1]

Rehab.
9 PM

Swimming 1:00:00 [4] 2.8 km (21:26 / km)

Good session with Adam and I had my own lane.

Thursday Mar 15, 2018 #

5 PM

Circuits 30:00 [1]

Rehab.
6 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
ahr:137 shoes: Planet X

Steady.

Wednesday Mar 14, 2018 #

5 PM

running 28:50 [2] 3.71 mi (7:46 / mi) +59m 7:24 / mi
ahr:147 max:163 shoes: Asics

Easy up to the garden centre.
I went as fast as I could without getting to the limping stage. It feels funny when I bring the leg through in a forward motion.
No pain to run though.
6 PM

Circuits 30:00 [1]

Rehab.
9 PM

Swimming 1:10:00 [4] 2.7 mi (25:56 / mi)

Tired tonight and it was hard from the off.

Tuesday Mar 13, 2018 #

5 PM

Circuits 30:00 [1]

Rehab exercises from Milly with lots of band work.
6 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
shoes: Planet X

On the TT bike with 2/3s in the TT position.

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