Training Log Archive: paul cIn the 30 days ending Jun 30, 2013:
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Sunday Jun 30, 2013 #
Orienteering race 1:12:57 [5] 9.2 km (7:56 / km) +265m 6:56 / km
ahr:172 max:186 shoes: Adidas swoops 2
Went out with Vince and that was the only other runner I saw from my course. Kept all the safe routes that I could and was in constant contact with the map as I didn't want to have to relocate at night here. This was a slow tactic but it kept it safe not blowing 5 minutes just the odd minute here and there.
Screwed up 3 minutes on #8 only just missing it. From then on the running got better so I was able to go straight on the 10th leg. I went round the houses to #11 and 12 but then didn't aim off enough at #17 so dropped a minute going the wrong way down the gully.
The rest was simple enough but I was lucky when my head torch started to fade rapidly going into the radio control. The team performed well and ended up in 3rd place only 3 minutes off the win.
A bloody good relay with plenty of position swapping and only 7 minutes between the top 4 teams going out onto the last leg.
Saturday Jun 29, 2013 #
Swimming 48:50 [3] 3.0 km (16:17 / km)
Friday Jun 28, 2013 #
running warm up/down 13:54 [2] 2.0 mi (6:57 / mi)
shoes: Asics Culumus 14
running intervals 19:00 [4] 3.04 mi (6:15 / mi)
ahr:168 max:172 shoes: Asics Culumus 14
Not too bad.
Circuits 30:00 [1]
Thursday Jun 27, 2013 #
Bike warm up/down 10:12 [2] 3.45 mi (2:57 / mi)
Bike hills 56:24 [4] 13.55 mi (4:10 / mi) +524m 3:43 / mi
ahr:163 max:174
A session that needed to be finished even though I wasn't feeling great. Box ticked, move on.
Bike warm up/down 14:45 [2] 3.34 mi (4:25 / mi) +120m 3:58 / mi
ahr:145 max:164
Swimming intervals 47:35 [4] 2.5 km (19:02 / km)
Really happy with this sessions and did 1.35's the whole way. Glad not to fade towards the end and I was really feeling the water.
Wednesday Jun 26, 2013 #
Orienteering 1:05:52 [3] 7.6 km (8:40 / km) +60m 8:20 / km
ahr:158 max:175 shoes: Adidas swoops 2
Was very different being the first finisher in an area full of bracken. Most of the controls were a bit bingo and the map not the best. I went back to the start from #5 to see Axel as the track junction I attacked from didn't line up with the large depression, turned out the map was inaccurate. I was hunting for way too many flags but at least I got to have a run today in the woods.
Circuits 30:00 [1]
Tuesday Jun 25, 2013 #
Swimming 33:41 [3] 2.0 km (16:51 / km)
Bike 57:34 [2] 17.62 mi (3:16 / mi) +130m 3:12 / mi
ahr:144 max:161
Monday Jun 24, 2013 #
Note
(rest day)
Taking a precautionary rest day today so that I can start training in full mode earlier rather than later. I'm happy with yesterday and a big lesson learned in nutrition.
Sunday Jun 23, 2013 #
Swimming race 43:18 [3] 2.6 km (16:39 / km)
The time includes transition which was quite a long run so the worst case swim was 40 minutes which I'm happy with. Plenty of time to start getting swim endurance in over the next 11 weeks.
Bike race 4:05:10 [4] 75.04 mi (3:16 / mi)
ahr:155 max:174 shoes: Planet X
HR started off at 170 but settled down after the run in transition and mounting of the bike finished. In the 160's for the first half hour and then finally chilled in the 150's. This is usual for me and on the upper limit for Henley. I kept to effort even when overtaken by other riders so discipline was good.
I planned to fuel every half hour but my stomach started to feel unsettled after 75 minutes. I delayed the next 2 fuel bars to try and sort it out but it never got better. Started again when I could but only got 2 more bars in which was 4 short. Looking back, I didn't get to completely dilute the energy drink in the morning in my front bottle as there was no water open so I started drinking too strong a mix immediately after T1. At best case I should have started on one of my rear bottles which were weaker, but I also know I should only have drank water only for the first 30 minutes after T1 anyway. STUPID BOY!!!
The bike was ok except for the evil headwind for the last 6 miles of each lap and the undulating course was scenic too.
On the plus side, I did my first pee on the bike down a hill. Took a while to get going but then the flood gates opened up. It certainly saved time but my left bike shoe still smells after a good clean...
Transition run race 1:36:55 [3] 12.85 mi (7:33 / mi)
ahr:157 max:168 shoes: Asics Culumus 14
The hills slowed down the pace but for some reason, I never felt that the lack of food affected me. I was tired yes but never on the limit.
Saturday Jun 22, 2013 #
Note
(rest day)
Friday Jun 21, 2013 #
Bike 55:34 [2] 17.56 mi (3:10 / mi)
ahr:138 max:157 shoes: Planet X
Thursday Jun 20, 2013 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
running warm up/down 6:53 [1] 1.0 mi (6:53 / mi)
ahr:144 max:154 shoes: Asics Culumus 14
running intervals 16:00 [4] 2.34 mi (6:50 / mi)
ahr:159 max:173 shoes: Asics Culumus 14
5 x 100 strides to finish off but this is not included in the time or distance.
running warm up/down 7:01 [1] 1.0 mi (7:01 / mi)
ahr:143 max:153 shoes: Asics Culumus 14
Wednesday Jun 19, 2013 #
Bike 55:56 [2] 17.65 mi (3:10 / mi)
ahr:145 max:154
Circuits 30:00 [1]
Tuesday Jun 18, 2013 #
Bike warm up/down 26:06 [3] 8.47 mi (3:05 / mi)
ahr:151 max:167 shoes: Planet X
Bike tempo 17:46 [5] 6.73 mi (2:38 / mi) +85m 2:32 / mi
ahr:175 max:180 shoes: Planet X
Started from the Roehampton gate in an anti-clockwise direction with a steady WNW wind. Pushed hard from the start but also relaxed when I had to so that I could finish strong. I never had any help from cars or drafting but the roundabouts did work in my favour.
I thought I might be able to squeeze under 19 minutes so this was a very nice surprise. Legs feeling good!!!
Bike warm up/down 26:49 [3] 8.41 mi (3:11 / mi)
ahr:136 max:156 shoes: Planet X
Swimming 40:00 [3] 2.0 km (20:00 / km)
10 x 100 going off 2 mins. All between 1.30 and 1.35.
Monday Jun 17, 2013 #
Bike 56:28 [2] 17.51 mi (3:13 / mi)
ahr:137 max:155
2 laps of the park and legs recovering from yesterday.
Transition run 20:56 [2] 3.0 mi (6:59 / mi)
ahr:154 max:158 shoes: Asics Culumus 14
Sunday Jun 16, 2013 #
Bike 1:54:21 [3] 37.85 mi (3:01 / mi) +381m 2:56 / mi
ahr:155 max:173 shoes: Planet X
Aero position was ok even though I haven't really been in it for a while as I've taken off my tri bars on the other bike.
Transition run 2:01:29 [3] 18.0 mi (6:45 / mi) +102m 6:38 / mi
ahr:159 max:168 shoes: Asics Culumus 14
Along the river to Ham and then through the park. Not too bad and although hamstrings were a little tired towards the end, the pace never dropped off.
Swimming 35:00 [3] 1.5 km (23:20 / km)
Saturday Jun 15, 2013 #
Swimming 49:24 [3] 3.0 km (16:28 / km)
2 laps of the 1500m loop which is a little short but not much.
It went ok but my right deltoid was hurting a little towards the end.
Circuits 30:00 [1]
Friday Jun 14, 2013 #
running warm up/down 6:42 [1] 1.0 mi (6:42 / mi)
shoes: Asics Culumus 14
running intervals 27:12 [4] 6.0 km (4:32 / km)
max:173 shoes: Asics Culumus 14
6 x 1km off 1 min 3.42 ave.
My HR has come down a lot recently. It used to be in the 170's for a steady run but that is now my tempo pace.
running warm up/down 6:49 [1] 1.0 mi (6:49 / mi)
shoes: Asics Culumus 14
Swimming 45:00 [3] 2.0 km (22:30 / km)
Thursday Jun 13, 2013 #
Bike warm up/down 19:59 [3] 6.17 mi (3:14 / mi)
ahr:131 max:150
Bike hills 1:34:53 [4] 21.92 mi (4:20 / mi) +800m 3:53 / mi
ahr:148 max:161
Wednesday Jun 12, 2013 #
Orienteering 44:11 [3] 6.9 km (6:24 / km) +20m 6:19 / km
ahr:158 max:169 shoes: Adidas swoops 2
An ok run but binned 3 mins on a bingo control at #7(42) in the green which wasn't mapped correctly. Managed to keep the HR down but wasn't going to run the course again as parts of this area are not nice.
running 53:03 [3] 8.0 mi (6:38 / mi) +25m 6:34 / mi
ahr:162 max:169 shoes: Asics Culumus 14
Circuits 30:00 [1]
Tuesday Jun 11, 2013 #
Swimming intervals 40:00 [4] 2.0 km (20:00 / km)
1,2,3,4,3,2,1,2,1,1. All starting on 2 mins.
Bike intervals 1:20:00 [4] 26.66 mi (3:00 / mi)
ahr:144 max:149
10 wu then 7 x 7 min big gear/3min easy.
Legs not too bad as I wasn't killing myself.
Bike warm up/down 11:40 [2] 3.5 mi (3:20 / mi)
Orienteering race 20:21 [5] 3.8 km (5:21 / km)
shoes: Asics ds skyspeed 2
Hesitant going into 1 and coming out of 3. Then it well until #18 where I should have gone through the first gate. I read the control description for 23 rather than 22 so lost maybe 10 seconds.
Other than that, a good race and our Austrian friend made good use of a small park. I ran 4.99 km overall and somehow found 38m of climb?
Monday Jun 10, 2013 #
Bike 2:23:24 [3] 45.92 mi (3:07 / mi) +312m 3:03 / mi
ahr:144 max:161
Out to Weybridge, West Byfleet, Chobam, Esher and a lap of the park.
Transition run 20:28 [2] 3.0 mi (6:49 / mi)
ahr:156 max:162 shoes: Newton
Sunday Jun 9, 2013 #
Bike long 4:56:40 [3] 85.74 mi (3:28 / mi) +1097m 3:20 / mi
ahr:146 max:165
Esher, Horsley, Shere, down Barhatch, Cranleigh, Ockley, Cold Harbour, Boxhill (coffee), 1 lap of Ballbuster in 26 min (surprisingly quick for that stage without pushing), Oxshott, Esher, lap of the park and home.
Transition run 31:20 [2] 4.62 mi (6:47 / mi)
ahr:153 max:161 shoes: Newton
Saturday Jun 8, 2013 #
Swimming 42:05 [3] 3.0 km (14:02 / km)
Did the 750m loop 4 times but I think it's short as there is no way I can swim that fast. 52 would have been a more normal time for that distance.
running 37:39 [2] 5.58 mi (6:45 / mi)
ahr:157 max:164 shoes: Asics Culumus 14
Friday Jun 7, 2013 #
running 30:00 [2] 4.43 mi (6:46 / mi)
ahr:154 max:162 shoes: Asics 2160 #2
Circuits 30:00 [1]
Thursday Jun 6, 2013 #
Bike warm up/down 16:03 [2] 5.04 mi (3:11 / mi)
ahr:139 max:156
Bike hills 1:44:47 [4] 34.57 mi (3:02 / mi) +500m 2:54 / mi
ahr:161 max:168
4 minutes quicker than 2 years ago in very similar conditions. A tail wind going up but the downhills were just as hard into the wind so the recovery wasn't really there.
Really enjoyed this and topped up on the tan at the same time.
Bike warm up/down 6:09 [2] 1.92 mi (3:12 / mi)
ahr:150 max:160
Swimming 40:00 [3] 2.0 km (20:00 / km)
Every other rep was using a bouy.
Started at 1.40's and finished in 1.32's without pushing hard at all.
Wednesday Jun 5, 2013 #
Orienteering 40:03 [3] 6.6 km (6:04 / km) +225m 5:11 / km
ahr:161 max:173 shoes: Adidas swoops 2
Lovely weather for a run in the woods. Took it as a steady run as I had 90 minutes on the schedule.
Didn't have a good enough AP at #1 and bailed out early going up the re-entrant. Should have stayed on it as it was the correct one. 15 secs.
# 3 & 4 I could have done with sun glasses as the sun was shining through the trees and I missed the controls each time losing 20 secs on both occasions.
Lost 30 secs on the RC to #10 as I should have planned ahead better.
Caught Rich up at 15 and we pretty much ran in together.
Orienteering 37:39 [3] 6.6 km (5:42 / km) +225m 4:52 / km
ahr:164 max:178 shoes: Adidas swoops 2
Nice to run straighter and get the better lines but quite tired towards the end.
7.57 km 1st run
7.03 km 2nd run.
I think 78 minutes of orienteering is a good substitute for 90 of running.
Tuesday Jun 4, 2013 #
Swimming 40:00 [3] 2.0 km (20:00 / km)
Monday Jun 3, 2013 #
Bike 2:01:47 [3] 32.59 mi (3:44 / mi)
ahr:135 max:166
Newlands, Peaslake, Holmbury, Leith, Cold Harbour, Dorking, Ranmore, Westhumble, back up to Ranmore, Whitedowns, Abinger and back.
Transition run 21:34 [2] 3.0 mi (7:11 / mi)
ahr:151 max:164 shoes: Asics 2160 #2
Sunday Jun 2, 2013 #
Bike long 4:00:18 [3] 70.55 mi (3:24 / mi) +707m 3:18 / mi
ahr:148 max:165
Out to Virginia Waters, Chobham, Guildford, Albury, down Pitch., up to Holmbury, Leith, Cold Harbour and into Dorking.
Transition run 26:34 [2] 3.76 mi (7:04 / mi)
ahr:156 max:168 shoes: Asics 2160 #2
Saturday Jun 1, 2013 #
Swimming 44:00 [3] 2.4 km (18:20 / km)
Only the 400m circuit open so 6 laps. Not anywhere near as cold as Tooting luckily at 13 degrees.