Training Log Archive: paul cIn the 30 days ending Sep 30, 2015:
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Wednesday Sep 30, 2015 #
Swimming 40:00 [3] 2.0 km (20:00 / km)
(sick)
Tuesday Sep 29, 2015 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
running 30:54 [3] 4.28 mi (7:13 / mi) +75m 6:51 / mi
shoes: Asics Culumus 14
Monday Sep 28, 2015 #
Swimming intervals 1:00:00 [4] 3.0 km (20:00 / km)
500 wu
25 x 100 on 1.55's hitting 1.40's.
Bike 58:45 [2] 16.79 mi (3:30 / mi) +230m 3:21 / mi
ahr:141 max:153
Sunday Sep 27, 2015 #
running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Asics ds skyspeed 2
Orienteering race 43:09 [5] 6.8 km (6:21 / km)
ahr:178 max:186 shoes: Asics ds skyspeed 2
Legs were tired from yesterday but that's just the way it needs to be.
Saturday Sep 26, 2015 #
Bike long 3:00:05 [3] 46.31 mi (3:53 / mi) +1116m 3:37 / mi
ahr:154 max:176
Staples, Winterfold, Barhatch, Radnor, Leith and Betchworth.
Friday Sep 25, 2015 #
Swimming 40:00 [4] 2.0 km (20:00 / km)
300 pull bp 3/5/3 by 100
2 x 300 fs on 5.45
3 x 200 pull on 3.50
Circuits 45:00 [2]
Thursday Sep 24, 2015 #
Bike 1:01:34 [3] 17.68 mi (3:29 / mi) +109m 3:25 / mi
Transition run 30:00 [3] 7.19 mi (4:10 / mi)
shoes: Asics Culumus 14
Wednesday Sep 23, 2015 #
Swimming 48:00 [4] 2.4 km (20:00 / km)
Circuits 45:00 [2]
Tuesday Sep 22, 2015 #
Note
(rest day)
Monday Sep 21, 2015 #
Swimming 42:00 [4] 2.1 km (20:00 / km)
Bike 1:44:27 [3] 27.31 mi (3:49 / mi) +607m 3:35 / mi
ahr:151 max:167
Sunday Sep 20, 2015 #
running 1:00:00 [3] 7.79 mi (7:42 / mi) +193m 7:09 / mi
ahr:161 max:182 shoes: Salomon speed cross 3
Beautiful morning for a run and legs ok after yesterday.
Saturday Sep 19, 2015 #
Bike long 2:56:21 [3] 45.61 mi (3:52 / mi) +1088m 3:36 / mi
ahr:147 max:172
Plenty of hills in the first 2 hours and feeling good. I have been thinking over the last few weeks that the steeper hills are not aggravating my Achilles anymore so have decided to get them in more often.
Over to Whitedowns, Leith, Coldharbour, Ewshott, Pitch, Radnor rd, Holmbury, up Whitedowns and around Oxshott.
Friday Sep 18, 2015 #
Swimming 40:00 [4] 2.0 km (20:00 / km)
3 x 400 on 7.30
300 mixed
6.56 ave so a better session.
Circuits 45:00 [2]
Thursday Sep 17, 2015 #
Bike hills 54:03 [3] 13.93 mi (3:53 / mi) +359m 3:36 / mi
ahr:139 max:163
I somehow stopped the garmin so it was a bit more than I have put down.
Transition run 30:27 [3] 4.19 mi (7:16 / mi) +73m 6:54 / mi
shoes: Asics Culumus 14
Wednesday Sep 16, 2015 #
Swimming 48:00 [3] 2.4 km (20:00 / km)
Circuits 45:00 [2]
Tuesday Sep 15, 2015 #
Bike intervals 59:36 [3] 17.23 mi (3:28 / mi) +201m 3:20 / mi
Transition run 30:45 [3] 4.21 mi (7:18 / mi) +77m 6:55 / mi
shoes: Asics Culumus 14
Monday Sep 14, 2015 #
Swimming 40:00 [3] 2.0 km (20:00 / km)
Bike 1:26:39 [3] 22.06 mi (3:56 / mi) +524m 3:39 / mi
ahr:144 max:162
Sunday Sep 13, 2015 #
Bike 1:37:57 [3] 27.26 mi (3:36 / mi) +612m 3:22 / mi
ahr:152 max:178
Saturday Sep 12, 2015 #
Orienteering race 53:08 [4] 7.2 km (7:23 / km)
ahr:178 max:192 shoes: Asics ds skyspeed 2
Steady start but having Matthias staring a minute behind certainly kept me on my toes.
Race going well until the first disadvantage of staring early happened. Not getting the info about extra building works around the tower although I seemed to get through without dropping any time.
The first of 3 errors started on the way to #15. I saw a control on the other side of the canal and decided that it was mine. Got there and had the wrong number so a minute dropped.
2nd error was #17 and I like many, didn't go to the correct inside corner and I should have picked up the southern arrow in the descriptions.
Then I totally picked the wrong route to #19 and went left. oops.
Overall very happy with the race.
1. Achilles held up on a long urban.
2. Running speed seemed ok and I was always in the top few for splits.
3. Endurance is starting to progress.
Friday Sep 11, 2015 #
Note
(rest day)
Thursday Sep 10, 2015 #
Bike 56:15 [3] 15.89 mi (3:32 / mi) +223m 3:24 / mi
ahr:135 max:156
Transition run 21:05 [3] 5.0 km (4:13 / km)
shoes: Asics Culumus 14
Wednesday Sep 9, 2015 #
Swimming 40:00 [3] 2.0 km (20:00 / km)
This felt psychologically easy.
Circuits 45:00 [2]
Tuesday Sep 8, 2015 #
Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
Transition run 30:00 [3] 4.24 mi (7:05 / mi)
shoes: Asics Culumus 14
Monday Sep 7, 2015 #
Swimming intervals 40:00 [4] 2.0 km (20:00 / km)
15 x 100 on 1.55.
Ok session for this time in the morning.
Bike 1:42:46 [3] 27.29 mi (3:46 / mi) +610m 3:31 / mi
ahr:144 max:162
Sunday Sep 6, 2015 #
Orienteering race 1:19:01 [4] 9.1 km (8:41 / km) +300m 7:27 / km
shoes: Adidas swoops 2
A good weekends exercise.
Saturday Sep 5, 2015 #
Orienteering race 1:21:39 [4] 9.1 km (8:58 / km) +360m 7:29 / km
shoes: Salomon speed cross 3
Friday Sep 4, 2015 #
Swimming intervals 40:00 [4] 2.0 km (20:00 / km)
3 x 400 off 30 seconds.
4 x 25 hard
200 mixed stroke
7.02 average so a long way to go but not a bad start.
Circuits 30:00 [3]
Thursday Sep 3, 2015 #
Bike 59:26 [3] 17.43 mi (3:25 / mi) +229m 3:17 / mi
ahr:146 max:167
5 x 3 min just below FTP and 1 min steady.
20 mins steady.
Transition run 20:00 [3] 4.52 km (4:25 / km)
ahr:158 max:167 shoes: Asics Culumus 14
Wednesday Sep 2, 2015 #
Swimming 40:00 [3] 2.0 km (20:00 / km)
Circuits 45:00 [2]
Tuesday Sep 1, 2015 #
Bike hills 1:00:09 [3] 14.85 mi (4:03 / mi) +528m 3:39 / mi
ahr:149 max:162
Transition run hills 26:12 [4] 5.01 km (5:14 / km) +214m 4:19 / km
ahr:153 max:176 shoes: Adidas swoops 2
Legs feeling it on these as expected but ground it out.