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Training Log Archive: paul c

In the 7 days ending Apr 23, 2018:

activity # timemileskm+m
  Bike6 10:18:31 169.24(3:39) 272.37(2:16) 2942
  Swimming3 3:05:00 4.69(39:26) 7.55(24:30)
  running2 1:27:21 12.01(7:16) 19.33(4:31) 150
  Orienteering1 9:58 0.97(10:17) 1.56(6:23)
  Total12 15:00:50 186.91(4:49) 300.81(3:00) 3092

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Monday Apr 23, 2018 #

Note
(rest day)

I needed this, not physically but I slept for an hour when I got home and still didn't have the motivation to go out on the TT bike.

Sunday Apr 22, 2018 #

Event: SAX SE League & Sunday League
 
11 AM

Orienteering race 9:58 [2] 0.97 mi (10:17 / mi)
ahr:152 max:166 shoes: Salomon Speed Cross 4

After the first slight incline on the course, my legs said no. A nice day to walk back.
7 PM

Swimming 1:00:00 [3] 2.25 km (26:40 / km)

Legs were tired especially on the kick but I got through it.

Saturday Apr 21, 2018 #

8 AM

Bike 31:46 [2] 8.64 mi (3:41 / mi) +97m 3:33 / mi
ahr:132 max:143

Easy over to Shalford.
9 AM

Bike long 5:39:52 [3] 91.61 mi (3:43 / mi) +1525m 3:32 / mi
ahr:138 max:168

A ride to the seaside at Emsworth.
Felt ok going down and didn't get caught up in mini races.
Started ok coming back but the last 20 miles were a bit of a struggle.
At least I got a century in.

Friday Apr 20, 2018 #

5 PM

running 42:21 [2] 5.76 mi (7:21 / mi) +94m 7:00 / mi
ahr:150 max:171

Took it easy and grabbed a few more footpaths.
9 PM

Swimming 1:00:00 [4] 2.6 km (23:05 / km)

Tough session with some all out efforts.

Thursday Apr 19, 2018 #

7 AM

Bike 1:06:27 [3] 20.5 mi (3:14 / mi) +192m 3:09 / mi
ahr:145 max:160 shoes: Planet X

Commute to work on the TT bike. Took a wrong turn in Lightwater.
4 PM

Bike tempo 59:27 [4] 20.06 mi (2:58 / mi) +181m 2:53 / mi
ahr:151 max:162 shoes: Planet X

Harder ride home into the wind and through traffic.

Wednesday Apr 18, 2018 #

3 PM

running 45:00 [3] 6.25 mi (7:12 / mi) +56m 7:00 / mi
shoes: Asics

Steady from school.
9 PM

Swimming intervals 1:05:00 [4] 2.7 km (24:04 / km)

Including 4 x 400 so quite tough and not particularly fast.

Tuesday Apr 17, 2018 #

5 PM

Bike warm up/down 34:19 [3] 7.9 mi (4:21 / mi) +220m 4:00 / mi
ahr:140 max:152

Up to the top of Ranmore via Effingham.

Bike hills 1:04:24 [4] 13.73 mi (4:41 / mi) +674m 4:04 / mi
ahr:150 max:163

5 reps of Ranmore from Dorking.
Slower than normal but I think the climbing yesterday might have had something to do with it.
Felt ok at the end so I could tell I wasn't gutting myself.
7 PM

Bike warm up/down 22:16 [2] 6.8 mi (3:16 / mi) +53m 3:12 / mi
ahr:134 max:152

Back down the hill along Green Dene.

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