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Training Log Archive: paul c

In the 28 days ending Feb 28, 2019:

activity # timemileskm+m
  Bike16 25:22:08 406.94(3:44) 654.91(2:19) 6337
  Swimming11 10:20:00 16.03(38:40) 25.8(24:02)
  Circuits7 5:15:00
  Orienteering5 4:50:40 30.22(9:37) 48.63(5:59) 785
  running5 2:27:07 18.11(8:07) 29.15(5:03) 352
  Total43 48:14:55 471.3 758.49 7474

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Thursday Feb 28, 2019 #

7 AM

Bike 1:13:03 [3] 20.33 mi (3:36 / mi) +206m 3:29 / mi

Commute into a head wind.
4 PM

Bike 1:06:01 [3] 20.12 mi (3:17 / mi) +215m 3:11 / mi

Home and missed the rain.

Wednesday Feb 27, 2019 #

9 PM

Swimming intervals 1:15:00 [4] 3.0 km (25:00 / km)

Solid 2km main set working at threshold.

Tuesday Feb 26, 2019 #

Event: SLOW Night-O Series 2018-19 #4: Wimbledon Common
 
7 PM

Orienteering 35:46 [4] 5.3 mi (6:45 / mi)
shoes: Salomon Speed Cross 4

I blew over a minute at the first control not taking my time to plan the leg.
Generally ok from here but dropped a bit more at #12 and 16.

Monday Feb 25, 2019 #

4 PM

Bike 1:43:31 [3] 25.17 mi (4:07 / mi) +715m 3:47 / mi
ahr:136 max:173

Feeling much better today.

Sunday Feb 24, 2019 #

Event: HH Ace of Herts SE League Event
 
11 AM

Orienteering race 1:21:02 [5] 13.6 km (5:57 / km) +190m 5:34 / km
shoes: Salomon Speed Cross 4

Turned out a tougher area than I remember with low bramble and heavy leaf cover making it a physical challenge.
My legs were shot from the off but in a good way as its what I need.
A few wobbles and sub optimum RC's on #4, 6 and 8 but only small. I was too far right on #18 as I didn't interpret the contours well enough.
The last part was fine trying to keep James Ackland in sight but it was a slog.
7 PM

Swimming 45:00 [2] 2.0 km (22:30 / km)

I was very light headed even though I had eaten all afternoon so took it easy.

Saturday Feb 23, 2019 #

8 AM

Bike 32:28 [3] 8.62 mi (3:46 / mi) +90m 3:39 / mi
ahr:136 max:150

Over to Shalford.
9 AM

Bike 2:41:01 [4] 47.0 mi (3:26 / mi) +890m 3:14 / mi
ahr:144 max:174

Fast ride today on the flats and then 3 climbs at the end. Great session.

Friday Feb 22, 2019 #

9 AM

running 44:35 [2] 5.15 mi (8:39 / mi) +221m 7:38 / mi
ahr:141 max:160 shoes: Asics

I love Holmbury although it’s hard to try and run easy there.
9 PM

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

Tough pyramid set tonight.

Thursday Feb 21, 2019 #

9 AM

Bike 2:07:13 [3] 28.86 mi (4:24 / mi) +882m 4:02 / mi
ahr:136 max:161

Standard loop with Barhatch thrown in as well.
C • Barhatch 2
4 PM

Circuits 45:00 [1]

Weights and core x 18.
Legs a little tired.

Wednesday Feb 20, 2019 #

12 PM

Orienteering race 1:00:44 [4] 9.3 km (6:32 / km) +235m 5:48 / km
ahr:168 max:178 shoes: Salomon Speed Cross 4

It was nice to get out on a Wednesday and made this a hardish run.
I think like everyone else, I dropped time trying to get into #11.
Missed the path straight to #15.
Ran right past #19 so hit the path and should have gone right to #20 rather than bashing through the green.
9 PM

Swimming 1:10:00 [3] 2.7 km (25:56 / km)

Quite a bit of cramp tonight.

Tuesday Feb 19, 2019 #

9 AM

Bike 2:28:24 [3] 36.6 mi (4:03 / mi) +892m 3:46 / mi
ahr:151 max:173

It was nice to get out onto new roads near Biggin Hill with Sher and the weather was clear and sunny.
Legs didn't want to wake up this morning but it's all good training.
C • 173 HR max??? 3
4 PM

Circuits 45:00 [1]

Weights and core x 18.

Monday Feb 18, 2019 #

Note
(rest day)

Very busy and a long day.

Sunday Feb 17, 2019 #

Event: TVOC Chiltern Challenge National Event
 
11 AM

Orienteering 51:50 [3] 7.8 km (6:39 / km) +135m 6:07 / km
shoes: Salomon Speed Cross 4

I took this as a steady run to see if the calf would be ok. All good and no pain at all although my quads were shattered from yesterdays ride.
I did think the light green didn't really exist and middle green was at times, quite runnable.
I dropped some time at #6 and 9 but finished the course strongly in the flatter areas.
7 PM

Swimming 35:00 [3] 1.6 km (21:52 / km)

I was tired and started to cramp so called it a day.

Saturday Feb 16, 2019 #

9 AM

Bike hills 4:08:08 [3] 60.82 mi (4:05 / mi) +1566m 3:47 / mi
ahr:145 max:178

My legs somehow managed to find an extra 20 watts on all of the hills that left the group behind. Felt strong through to the end although tired on the last 2 climbs.
Lots of Strava PB segments so maybe the spinning is working.

Friday Feb 15, 2019 #

5 PM

running 31:07 [3] 4.19 mi (7:26 / mi) +61m 7:06 / mi
ahr:151 max:165 shoes: Asics

Calf fine but didn't push it.
9 PM

Swimming 55:00 [4] 2.5 km (22:00 / km)

Good fitness session with Alan and I was able to push quite hard.

Thursday Feb 14, 2019 #

Note
(rest day)

Very tired all day so needed this.

Wednesday Feb 13, 2019 #

5 PM

running 15:14 [2] 2.0 mi (7:37 / mi) +28m 7:18 / mi
shoes: Asics

Testing out the calf. Just a dull pain.
9 PM

Swimming 1:10:00 [4] 2.8 km (25:00 / km)

Trying to hang onto Tom with lots of pull and paddles.

Tuesday Feb 12, 2019 #

5 PM

Circuits 45:00 [1]

Weights and core x 18.
6 PM

Bike 45:00 [4] 14.0 mi (3:13 / mi)

Monday Feb 11, 2019 #

6 PM

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

Drills.
8 PM

Bike 55:00 [3] 16.0 mi (3:26 / mi)

Steady session taking it easy.

Sunday Feb 10, 2019 #

Event: MV SE League Event
 
10 AM

Bike 1:00:00 [3] 17.0 mi (3:32 / mi)
ahr:138 max:145

Steady on the turbo.
As much as I wanted to race today, there was far more to lose than gain.
7 PM

Swimming 1:00:00 [3] 2.35 km (25:32 / km)

Working on the pull.

Saturday Feb 9, 2019 #

9 AM

Bike long 3:17:19 [3] 51.42 mi (3:50 / mi) +881m 3:39 / mi
ahr:139 max:168

Nice and easy paced ride.
5 PM

Circuits 45:00 [1]

Weights x 18 and core x 20.

Friday Feb 8, 2019 #

6 PM

running 46:11 [3] 5.53 mi (8:21 / mi) +42m 8:10 / mi
ahr:147 max:177 shoes: Salomon Speed Cross 4

Left Calf wasn’t good on warm up so did some efforts instead of the whole session. Might need a few days of recovery.
9 PM

Swimming 50:00 [3] 2.2 km (22:44 / km)

Drills with Gavin.

Thursday Feb 7, 2019 #

6 PM

Circuits 45:00 [1]

Weights x 18 and core x 20.
7 PM

Bike 45:00 [4] 14.0 mi (3:13 / mi)

I worked hard tonight.

Wednesday Feb 6, 2019 #

Note
(rest day)

Parents evening and coaching later.

Tuesday Feb 5, 2019 #

6 PM

Bike 45:00 [4] 14.0 mi (3:13 / mi)

Sweat fest.
8 PM

Circuits 45:00 [2]

TRX with the Tri club. A solid session and I’m aching 2 days later.

Monday Feb 4, 2019 #

8 PM

Bike 55:00 [3] 16.0 mi (3:26 / mi)

Steady spin session.

Sunday Feb 3, 2019 #

Event: SAX Regional
 
11 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon Speed Cross 4

Orienteering race 1:01:18 [4] 9.4 km (6:31 / km) +225m 5:49 / km
ahr:169 max:184 shoes: Salomon Speed Cross 4

Didn't really lose much time so it turned out to be a lovely day.
7 PM

Swimming 55:00 [3] 2.15 km (25:35 / km)

Technical session with Alan working on the catch.

Saturday Feb 2, 2019 #

9 AM

Bike 1:00:00 [3] 17.0 mi (3:32 / mi)
ahr:146 max:160

HR a bit hire for the turbo.
5 PM

Circuits 45:00 [1]

Weights x 18 and core x 20.

Friday Feb 1, 2019 #

Note
(rest day)

Events and weather conspired against me.

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