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Training Log Archive: paul c

In the 7 days ending Apr 15, 2018:

activity	#	time	miles		km		+m
Bike	5	7:09:27	122.8	(3:30)	197.63	(2:10)	969
Swimming	3	3:00:00	5.03	(35:46)	8.1	(22:13)
Circuits	4	2:30:00
running	2	1:09:27	8.71	(7:58)	14.02	(4:57)	222
Orienteering	1	55:42	5.22	(10:40)	8.4	(6:38)	235
Total	14	14:44:36	141.76		228.15		1426

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Sunday Apr 15, 2018 #

10 AM

running 1:04:27 [3] 8.09 mi (7:58 / mi) +222m 7:20 / mi
shoes: Asics

Around the Jubilee trail and it's still pretty boggy in places.

Saturday Apr 14, 2018 #

8 AM

Bike 30:46 [3] 8.49 mi (3:37 / mi) +97m 3:30 / mi
ahr:148 max:163

Over to Shalford.

9 AM

Bike 2:30:34 [3] 43.58 mi (3:27 / mi) +594m 3:19 / mi
ahr:147 max:176

Only the first part of the club ride as I had a busy day.
Legs feeling ok and delivering when they needed to.

Friday Apr 13, 2018 #

8 AM

Swimming 1:05:00 [3] 3.0 km (21:40 / km)

Same session as last Friday focusing on tautness.
I wasn't feeling great this morning so I hope I'm not coming down with something.

4 PM

Circuits 30:00 [1]

After feeling crap this morning I took an easy day.
Core and rehab x 20.

Thursday Apr 12, 2018 #

2 PM

Circuits 45:00 [2]

Core x 21 and weights x 12.
75, 20 and 25.

6 PM

Bike 1:00:00 [2] 17.0 mi (3:32 / mi)
ahr:132 max:138 shoes: Planet X

Easy day on the turbo.

Wednesday Apr 11, 2018 #

2 PM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon Speed Cross 4

Orienteering race 55:42 [4] 8.4 km (6:38 / km) +235m 5:49 / km
ahr:167 max:179 shoes: Salomon Speed Cross 4

Nice to race on Ash South, although hilly the terrain is nice for the south.
I took my time picking routes reducing the climb a little but I need to start planning ahead more to get a better flow.
Calf was a sore a few times so I slowed downed a little each time.

5 PM

Circuits 30:00 [1]

Core and rehab.

9 PM

Swimming 1:15:00 [3] 3.0 km (25:00 / km)

Good session and I was swimming well.

Tuesday Apr 10, 2018 #

10 AM

Circuits 45:00 [2]

Weights x 12 and core x 20.

3 PM

Bike 1:00:00 [4] 19.0 mi (3:09 / mi)
ahr:136 max:155 shoes: Planet X

Thought I would get some practice on the TT bike rather than go out in the rain.
5 x 5 minutes at sweet spot off 1 minute.

Monday Apr 9, 2018 #

11 AM

Bike 2:08:07 [3] 34.73 mi (3:41 / mi) +278m 3:36 / mi
ahr:144 max:163

Recce of the Swashbuckler course in May. Conditions weren't great but not all that bad either. Light rain and an easterly.
Legs were not feeling the love today and it was a bit of a struggle but good to get out in the NF.

9 PM

Swimming intervals 40:00 [4] 2.1 km (19:03 / km)

500 wu
15 x 100 on 1.55
100 wd
Well that went a lot better than I thought it would. I haven't been swimming a lot in the last few weeks so maybe I was tapered but very happy bouncing back after the ride this morning.
Averaging 1.31's for most with a few 1.30s as well.

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