Training Log Archive: paul cIn the 30 days ending Apr 30, 2018:
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Monday Apr 30, 2018 #
Bike 1:00:00 [2] 17.5 mi (3:26 / mi)
ahr:127 shoes: Planet X
Swimming 45:00 [3] 2.0 km (22:30 / km)
Feeling good.
Sunday Apr 29, 2018 #
running 55:17 [3] 6.53 mi (8:28 / mi) +303m 7:24 / mi
ahr:151 max:177 shoes: Salomon Speed Cross 4
Good to get some climb in but very busy footpaths.
Swimming 1:00:00 [3] 2.35 km (25:32 / km)
Saturday Apr 28, 2018 #
Bike 30:57 [3] 8.24 mi (3:45 / mi) +91m 3:38 / mi
ahr:147 max:160
Bike long 3:05:09 [3] 48.83 mi (3:48 / mi) +1010m 3:34 / mi
ahr:147 max:177
Felt much stronger than last week all the way to the end. I was able to put in a lot of efforts and happy to stretch the legs.
Bike 30:48 [3] 8.7 mi (3:32 / mi) +104m 3:25 / mi
ahr:154 max:166
Friday Apr 27, 2018 #
Swimming 55:00 [4] 2.3 km (23:55 / km)
Thursday Apr 26, 2018 #
Bike 1:12:49 [3] 20.08 mi (3:38 / mi) +176m 3:32 / mi
ahr:149 max:164
Bike 1:06:41 [3] 20.26 mi (3:17 / mi) +171m 3:12 / mi
ahr:147 max:159
Wednesday Apr 25, 2018 #
Circuits 30:00 [3]
Swimming 1:15:00 [4] 3.0 km (25:00 / km)
I seemed to be working hard and unable to drop swimmers I normally would.
Tuesday Apr 24, 2018 #
Bike 1:04:52 [3] 18.25 mi (3:33 / mi) +307m 3:23 / mi
ahr:143 max:164 shoes: Planet X
Monday Apr 23, 2018 #
Note
(rest day)
Sunday Apr 22, 2018 #
Orienteering race 9:58 [2] 0.97 mi (10:17 / mi)
ahr:152 max:166 shoes: Salomon Speed Cross 4
Swimming 1:00:00 [3] 2.25 km (26:40 / km)
Saturday Apr 21, 2018 #
Bike 31:46 [2] 8.64 mi (3:41 / mi) +97m 3:33 / mi
ahr:132 max:143
Bike long 5:39:52 [3] 91.61 mi (3:43 / mi) +1525m 3:32 / mi
ahr:138 max:168
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 #
running 42:21 [2] 5.76 mi (7:21 / mi) +94m 7:00 / mi
ahr:150 max:171
Swimming 1:00:00 [4] 2.6 km (23:05 / km)
Thursday Apr 19, 2018 #
Bike 1:06:27 [3] 20.5 mi (3:14 / mi) +192m 3:09 / mi
ahr:145 max:160 shoes: Planet X
Bike tempo 59:27 [4] 20.06 mi (2:58 / mi) +181m 2:53 / mi
ahr:151 max:162 shoes: Planet X
Wednesday Apr 18, 2018 #
running 45:00 [3] 6.25 mi (7:12 / mi) +56m 7:00 / mi
shoes: Asics
Swimming intervals 1:05:00 [4] 2.7 km (24:04 / km)
Tuesday Apr 17, 2018 #
Bike warm up/down 34:19 [3] 7.9 mi (4:21 / mi) +220m 4:00 / mi
ahr:140 max:152
Bike hills 1:04:24 [4] 13.73 mi (4:41 / mi) +674m 4:04 / mi
ahr:150 max:163
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.
Bike warm up/down 22:16 [2] 6.8 mi (3:16 / mi) +53m 3:12 / mi
ahr:134 max:152
Monday Apr 16, 2018 #
Bike 1:45:32 [3] 25.18 mi (4:11 / mi) +780m 3:49 / mi
ahr:143 max:173
It's been a while since I really got out into the hills.
Swimming 45:00 [3] 2.0 km (22:30 / km)
This felt like hard work with it being so close to the ride.
Sunday Apr 15, 2018 #
running 1:04:27 [3] 8.09 mi (7:58 / mi) +222m 7:20 / mi
shoes: Asics
Saturday Apr 14, 2018 #
Bike 30:46 [3] 8.49 mi (3:37 / mi) +97m 3:30 / mi
ahr:148 max:163
Bike 2:30:34 [3] 43.58 mi (3:27 / mi) +594m 3:19 / mi
ahr:147 max:176
Legs feeling ok and delivering when they needed to.
Friday Apr 13, 2018 #
Swimming 1:05:00 [3] 3.0 km (21:40 / km)
I wasn't feeling great this morning so I hope I'm not coming down with something.
Circuits 30:00 [1]
Core and rehab x 20.
Thursday Apr 12, 2018 #
Circuits 45:00 [2]
75, 20 and 25.
Bike 1:00:00 [2] 17.0 mi (3:32 / mi)
ahr:132 max:138 shoes: Planet X
Wednesday Apr 11, 2018 #
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon Speed Cross 4
Orienteering race 55:42 [4] 8.4 km (6:38 / km) +235m 5:49 / km
ahr:167 max:179 shoes: Salomon Speed Cross 4
I took my time picking routes reducing the climb a little but I need to start planning ahead more to get a better flow.
Calf was a sore a few times so I slowed downed a little each time.
Circuits 30:00 [1]
Swimming 1:15:00 [3] 3.0 km (25:00 / km)
Tuesday Apr 10, 2018 #
Circuits 45:00 [2]
Bike 1:00:00 [4] 19.0 mi (3:09 / mi)
ahr:136 max:155 shoes: Planet X
5 x 5 minutes at sweet spot off 1 minute.
Monday Apr 9, 2018 #
Bike 2:08:07 [3] 34.73 mi (3:41 / mi) +278m 3:36 / mi
ahr:144 max:163
Legs were not feeling the love today and it was a bit of a struggle but good to get out in the NF.
Swimming intervals 40:00 [4] 2.1 km (19:03 / km)
15 x 100 on 1.55
100 wd
Well that went a lot better than I thought it would. I haven't been swimming a lot in the last few weeks so maybe I was tapered but very happy bouncing back after the ride this morning.
Averaging 1.31's for most with a few 1.30s as well.
Sunday Apr 8, 2018 #
Note
(rest day)
Saturday Apr 7, 2018 #
Bike long 3:01:01 [3] 50.01 mi (3:37 / mi) +805m 3:27 / mi
ahr:140 max:175
I tried to use gels rather than solid fuel but was starving by the end.
Friday Apr 6, 2018 #
Swimming 1:05:00 [3] 3.0 km (21:40 / km)
400 wu
4 sets of 100 kick/100fs. Both with fins and kick board for the kick.
4 x 50 kick with fins off 20.
4 x 50 kick with board but no fins.
200 fs
16 x 25 fast off 15
200 easy
16 x 25 fast
200 pull.
Nice to get a longer session done without any time pressure.
running hills 42:23 [4] 5.61 mi (7:33 / mi) +220m 6:44 / mi
ahr:159 max:174 shoes: Asics
Felt ok running although right calf tightened up coming down the second time.
Even paced for both the ups and downs.
12.10 each rep.
Thursday Apr 5, 2018 #
Bike warm up/down 17:09 [2] 4.8 mi (3:34 / mi) +67m 3:25 / mi
ahr:138 max:149
Bike hills 1:03:07 [4] 13.38 mi (4:43 / mi) +625m 4:07 / mi
ahr:147 max:162
Up over the top to the far side and back twice.
The legs felt ok and I really enjoyed the steeper side of Toys.
I always enjoy doing a session in a new place as there is less pressure to replicate anything from before.
Bike warm up/down 18:05 [3] 4.8 mi (3:46 / mi) +83m 3:35 / mi
ahr:140 max:154
Circuits 45:00 [2]
Wednesday Apr 4, 2018 #
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon Speed Cross 4
Orienteering race 50:51 [3] 8.0 km (6:21 / km) +65m 6:06 / km
ahr:168 max:177 shoes: Salomon Speed Cross 4
Not the best O performance as I seemed to banana on #1, 7, at the end of 9, and 15.
Circuits 30:00 [1]
Swimming 1:00:00 [3] 2.2 km (27:16 / km)
Tuesday Apr 3, 2018 #
Circuits 45:00 [2]
Felt pretty good this morning.
Bike 1:02:44 [3] 16.22 mi (3:52 / mi) +377m 3:36 / mi
ahr:138 max:159
Monday Apr 2, 2018 #
Orienteering race 38:30 [4] 5.0 km (7:42 / km) +180m 6:32 / km
ahr:170 max:183 shoes: Salomon Speed Cross 4
The first 2 controls were lovely but then my legs didn't like the mud or up hills.
It was a nice run around and I had caught up AIRE mid way through. Unfortunately I had nothing left going up the hill and we had to settle for 6th place. Only 2.30 down on 3rd so can't complain.
Sunday Apr 1, 2018 #
Orienteering race 1:25:05 [4] 11.3 km (7:32 / km) +310m 6:37 / km
ahr:167 max:178 shoes: Salomon speed cross 3
I got to #1 and realised what I did so took the run of shame back into the start area.
It was a tough forest today and I didn't always pick the better RC's.
I didn't have the energy to stay with Ed as he got in front after my dodgy RC to #16 and the rest of the course was a slog.
I was surprised that they were not waiting to start the open start people in empty time gaps as I went off at the same time as another person on my course.