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Training Log Archive: paul c

In the 30 days ending Apr 30, 2014:

activity # timemileskm+m
  Bike23 38:44:01 666.59(3:29) 1072.77(2:10) 11193
  Swimming12 10:58:00 17.71(37:09) 28.5(23:05)
  Circuits9 5:45:00
  Orienteering1 36:06 1.55(23:14) 2.5(14:26) 55
  Total45 56:03:07 685.85 1103.77 11248
  [1-5]44 55:27:01

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Wednesday Apr 30, 2014 #

3 PM

Swimming intervals 58:00 [4] 3.0 km (19:20 / km)

200 fs
200 pull
2 x 33 sprint
25 x 100
33 wd
Good session and I had to work harder as it went along. Mostly 1.40 for the fs and 1.35 pulling.
5 PM

Bike 58:59 [3] 17.49 mi (3:22 / mi) +206m 3:15 / mi
ahr:156

Legs were dead so not hard.

Tuesday Apr 29, 2014 #

4 PM

Bike 1:43:03 [3] 29.35 mi (3:31 / mi) +474m 3:21 / mi
ahr:144 max:173

14/100
Whiteleaf rating 6/10
From Beaconsfield, A413 to Wendover then across to Princes Risborough to go up the hill. A nice one to do. Surface a bit rough but so is much of the roads around there.
7 PM

Circuits 45:00 [2]

Core and light weights. Legs understandably tired from the ride.
Achilles is getting better with lots of massage and calf raises. Down to one crutch so progress.

Monday Apr 28, 2014 #

4 PM

Bike 58:04 [3] 17.54 mi (3:19 / mi) +201m 3:12 / mi

Only time for 2 laps.
6 PM

Swimming intervals 1:00:00 [4] 3.0 km (20:00 / km)

Putney short pool.
Started the session on my own in the pool but ended up very busy...
50-250 pyramid up and down alternating pulling.
Then 5 x 300 off 30.
Good session and times were 4.35 for the fs and 4.25's for the pull.

Sunday Apr 27, 2014 #

8 AM

Bike 2:20:00 [3] 36.93 mi (3:47 / mi) +956m 3:31 / mi
ahr:159

I joined onto a sportive from Boxhill but my legs just weren't up for it. I got plenty of climbing in though before cutting it short.

Saturday Apr 26, 2014 #

8 AM

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

Drills in a very busy pool.
2 PM

Bike 57:07 [3] 17.39 mi (3:17 / mi) +200m 3:10 / mi
ahr:160 max:177

2 laps with a strong southerly wind.

Friday Apr 25, 2014 #

6 PM

Swimming 50:00 [4] 2.5 km (20:00 / km)

200 fs
200 pull
2 lengths fast
20 x 100 on 1.55
Half was with the bouy and went well.
7 PM

Circuits 45:00 [1]

Core and light weights x 20.

Thursday Apr 24, 2014 #

8 PM

Circuits 30:00 [2]

Core x 30.
Work conspired against me today to do anything else.

Wednesday Apr 23, 2014 #

6 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

5 sets of 200 fs and pull. It went better than I thought it would.
7 PM

Circuits 45:00 [2]

Core x 30 and light weights.

Tuesday Apr 22, 2014 #

3 PM

Bike 1:18:52 [3] 24.24 mi (3:15 / mi) +271m 3:09 / mi
ahr:156 max:178

Legs tired but had plenty of juice in them.

Monday Apr 21, 2014 #

7 AM

Bike 2:07:42 [3] 31.13 mi (4:06 / mi) +745m 3:49 / mi
ahr:149 max:178

14/100The Tumble
399 gain over 5.1km at 7/10 rating.
Took it easy into a headwind from Brecon to Govilon then went up the hill. Pretty rough surface for the first half and with already tired legs was hard going.
A good few days training.
C • Rode this last year 5

Sunday Apr 20, 2014 #

Note
(rest day)

I got a mile from the cottage before it started to rain and as my legs were buggered, I turned back for a rest day.

Saturday Apr 19, 2014 #

10 AM

Bike 4:02:48 [3] 61.5 mi (3:57 / mi) +1814m 3:37 / mi
ahr:152 max:173

13/100 Rhigos.
268m over 6.2km at 6/10 rating.
This was a bit more than I expected. I did have potentially 3 hills to knock off but got near the 2nd and cut my route short as I'd done a lot of climb already.
From Brecon past Storey Arms, Hirwaun. Rhigos, Treorchy, halfway up The Bwlch, traced my route back for a little and then finished just north of Merthayr at the tea party. Legs were shot to bits.

Friday Apr 18, 2014 #

Event: JK 2014
 
3 PM

Orienteering 36:06 [0] 2.5 km (14:26 / km) +55m 13:01 / km

A hobble on crutches around the sprint course.
5 PM

Bike 1:05:05 [3] 20.37 mi (3:12 / mi) +231m 3:05 / mi
ahr:153 max:167

12/100 Constitution Hill in Swansea.
59m gain over 293m giving a rating of 4/10
The reason for the 4 was that it was cobbled which made for a very good workout. I then carried on up the valley past Neath.

Thursday Apr 17, 2014 #

6 PM

Bike 58:53 [3] 17.61 mi (3:21 / mi) +198m 3:14 / mi
ahr:156 max:175

2 laps to check the bike works with all the new bits on.

Wednesday Apr 16, 2014 #

6 AM

Bike 1:42:12 [3] 29.31 mi (3:29 / mi) +300m 3:23 / mi
ahr:154 shoes: Planet X

Bloody cold getting this done at 6. Power was up though general speed was down.
7 PM

Circuits 1:00:00 [2]

First weights session for a while. All x 20 and core x 30.

Tuesday Apr 15, 2014 #

10 AM

Bike 1:29:46 [3] 25.11 mi (3:34 / mi) +703m 3:17 / mi
ahr:160 max:187 shoes: Planet X

11/100 Mow Cop
1505m long with 170m climb.
This was the 10th from my 100 climbs book and a 9 out of 10 rating. Definitely the hardest yet with the last 200m at 25%. Great day for it and fortunately no other riders out seeing me double over at the top.

Monday Apr 14, 2014 #

12 PM

Bike 1:52:16 [3] 31.94 mi (3:31 / mi) +594m 3:19 / mi
ahr:156

Ranmore, Box hill, Ranmore and then the rear hanger decided to go into my spokes. Fortunately the 4 miles back to the car was mostly downhill which was made easier when I broke the chain and rear mech off.
C • Painful "injury" 2

Sunday Apr 13, 2014 #

2 PM

Bike 1:23:42 [3] 24.86 mi (3:22 / mi) +301m 3:15 / mi

A shorter day to let the legs recover a little.

Saturday Apr 12, 2014 #

9 AM

Bike 2:47:01 [3] 52.3 mi (3:12 / mi) +328m 3:08 / mi
ahr:157 max:178 shoes: Planet X

Felt tired from the off and the headwind to Windsor didn't help but certainly did on the way back.

Friday Apr 11, 2014 #

10 AM

Bike hills 1:51:30 [3] 29.49 mi (3:47 / mi) +862m 3:28 / mi
ahr:156 max:178 shoes: Planet X

JS loop cutting off around Send Prison.
Legs were very tired from Dorking onwards hence I cut it short.
4 PM

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

Easy drills as tired from this morning.
5 PM

Circuits 30:00 [2]

Usual

Thursday Apr 10, 2014 #

11 AM

Bike 2:18:28 [3] 43.51 mi (3:11 / mi) +571m 3:03 / mi
ahr:156 shoes: Planet X

Out to Boxhill via Esher and back through Epsom.
Much better today and power was back to normal.
5 PM

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

Lats were tired from last night but all good.
6 PM

Circuits 30:00 [2]

C&C x 30.

Wednesday Apr 9, 2014 #

11 AM

Bike 2:01:48 [3] 35.18 mi (3:28 / mi) +679m 3:16 / mi
ahr:158 max:183 shoes: Planet X

From Newlands, through Winterfold, Cranleigh, Godalming, Milford, Elstead, Puttenham, Albury and back.
Good to get some longer hills but some of the back lanes were more like dirt tracks.
7 PM

Swimming intervals 1:30:00 [4] 4.0 km (22:30 / km)

400 fs
400 pyramid of mixed strokes
Pull
400 6.08
4 x 100 on 1.45
8 x 50 on 50
200 kick
8 x 25 kick
FS
400
4 x 100 on 1.45
8 x 50 on 50
did the 2nd half of this set with a bouy
8 x 50 sprints
Big session tonight and the times were quick due to sitting 5m behind a giant called Boris

Tuesday Apr 8, 2014 #

Event: London Street-O Race #8: Twickenham
 
1 PM

Bike 1:21:19 [3] 24.16 mi (3:22 / mi) +305m 3:14 / mi
ahr:163 shoes: Planet X

I finally got out although power was down and HR high.
3 PM

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

Same session as yesterday.

Monday Apr 7, 2014 #

11 AM

Bike 1:00:00 [2] 17.5 mi (3:26 / mi)
shoes: Planet X

Easy on the trainer. Feeling ok.
6 PM

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

Drills. Felt good and no tiredness.
7 PM

Circuits 30:00 [2]

Core and conditioning x 30.

Saturday Apr 5, 2014 #

Note
(sick)

The fever came out of me in bed last night so recovering today before maybe an easy ride tomorrow.

Friday Apr 4, 2014 #

Note
(sick)

Flu hit me for real last night so no weekend away:-(

Thursday Apr 3, 2014 #

11 AM

Bike 1:33:17 [3] 26.8 mi (3:29 / mi) +566m 3:16 / mi
ahr:156 max:170 (sick) shoes: Planet X

From the M25 through Effingham, up to the top of Ranmore, Boxill, 1 loop and then back.
Kept to the easy hills today.
Had a sore throat since Monday and had a crap nights sleep. Starting to feel a little bit fluey now but hopefully will be ok for a weekend in Bordeaux without any training to help get rid of it.

Wednesday Apr 2, 2014 #

12 PM

Bike 1:32:01 [3] 28.53 mi (3:14 / mi) +378m 3:06 / mi
ahr:158 shoes: Planet X

I waited all morning for an expected storm cloud to go over. There was no rain so I went when it had gone over and within a mile it lashed it down for 10 minutes. Typical...
3 1/2 laps and foot felt a little better. It still hurts in the area that the bursa was in and on the outside but I seem to remember that it was like this on the other foot.
7 PM

Swimming 1:30:00 [2] 2.0 km (45:00 / km)

Technique training tonight for breast stroke. Good to break down the stroke.

Tuesday Apr 1, 2014 #

1 PM

Bike 1:20:08 [3] 24.35 mi (3:17 / mi) +310m 3:10 / mi
ahr:155 shoes: Planet X

I waited for the sun to burn through for 3 laps. Legs a little tired from yesterday but good to go for tomorrow.
5 PM

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

Drills session.
6 PM

Circuits 30:00 [2]

C & C x 30.

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