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Training Log Archive: paul c

In the 30 days ending Jun 30, 2018:

activity	#	time	miles		km		+m
Bike	25	41:17:04	723.27	(3:25)	1163.99	(2:08)	12309
Swimming	11	9:30:49	17.62	(32:24)	28.35	(20:08)
running	6	3:11:34	21.27	(9:00)	34.23	(5:36)	254
Circuits	3	1:30:00
Transition run	1	42:56	4.91	(8:45)	7.9	(5:26)	28
Total	45	56:12:23	767.07		1234.47		12591

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Saturday Jun 30, 2018 #

8 AM

Bike 26:13 [3] 8.41 mi (3:07 / mi) +99m 3:00 / mi
ahr:145 max:159 shoes: Planet X

To Shalford.

9 AM

Bike 2:29:52 [3] 45.62 mi (3:17 / mi) +598m 3:09 / mi
ahr:143 max:170 shoes: Planet X

I started off with the group but turned back early feeling great.

Friday Jun 29, 2018 #

6 PM

running 54:47 [1] 6.19 mi (8:51 / mi) +64m 8:34 / mi
ahr:140 max:155

Annoyingly it started to hurt a little in the last 2 minutes but at least I got further this time.

9 PM

Swimming 1:00:00 [3] 2.5 km (24:00 / km)

Feeling better in the water.

Thursday Jun 28, 2018 #

9 PM

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

Drills in a very quiet pool.

Wednesday Jun 27, 2018 #

5 PM

Bike 1:32:48 [3] 25.02 mi (3:43 / mi) +759m 3:23 / mi
ahr:148 max:169 shoes: Planet X

Standard loop and the quickest by 9 minutes. Bike legs feel great.

7 PM

Transition run 42:56 [1] 4.91 mi (8:45 / mi) +28m 8:36 / mi
ahr:138 max:151

A little faster and further. Calf was ok for the first 35 minutes then I think I could feel a little pain from then.
Most of it was 3.30 jog and 30 seconds walk.

Tuesday Jun 26, 2018 #

5 PM

Bike 1:24:06 [2] 26.62 mi (3:10 / mi) +246m 3:04 / mi
ahr:133 max:150 shoes: Planet X

Just ticking the legs over.

Monday Jun 25, 2018 #

7 PM

running 28:34 [1] 3.01 mi (9:29 / mi) +18m 9:19 / mi
ahr:127 max:141

Took it easy again starting at 1 minute jogs working up to 3 minutes. Calf was fine on the outside but I wasn't sure lower down.

8 PM

Circuits 30:00 [1]

Rehab.

Sunday Jun 24, 2018 #

Event: Harvester Relay

7 PM

Swimming 1:00:00 [3] 2.3 km (26:05 / km)

It felt like swimming in treacle tonight.

Saturday Jun 23, 2018 #

8 AM

Bike 27:16 [3] 8.41 mi (3:15 / mi)
ahr:148 max:160 shoes: Planet X

To Shalford.

9 AM

Bike 4:44:42 [3] *** 86.12 mi (3:18 / mi) +1375m 3:09 / mi
ahr:141 max:183 shoes: Planet X

Quite a swift pace with the wind behind us to Ditchling Beacon. Went very hard up it hence the high HR and then easy through Brighton.
After lunch in Steyning 2 of us started a chain gang to get back but it quickly turned out that I led for most of the way ripping Dyson's legs off at a hard effort.

4 PM

Bike 28:05 [3] 8.72 mi (3:13 / mi) +114m 3:06 / mi
ahr:148 max:161 shoes: Planet X

Still feeling good.

Friday Jun 22, 2018 #

5 PM

running 28:19 [3] 3.48 mi (8:08 / mi) +52m 7:47 / mi

Going well for the first mile but then the outside top of the calf felt very tight so jogged it in.

9 PM

Swimming 1:00:00 [3] 2.6 km (23:05 / km)

Good session with Adam.

Thursday Jun 21, 2018 #

6 AM

Bike 1:08:13 [3] 20.02 mi (3:24 / mi) +186m 3:19 / mi
shoes: Planet X

Into work and into a head wind.

4 PM

Bike 2:46:51 [3] 50.28 mi (3:19 / mi) +856m 3:09 / mi
ahr:143 max:162 shoes: Planet X

Back home via Yateley, Farnham and Puttenham.

Wednesday Jun 20, 2018 #

5 PM

running 30:00 [1] 3.0 mi (10:00 / mi)

5 x 1 min and 5 x 2 min still at a very slow pace. No pain.

Circuits 30:00 [1]

Rehab.

Tuesday Jun 19, 2018 #

6 PM

Swimming 44:30 [3] 3.0 km (14:50 / km)

2 laps of Thorpe.

Monday Jun 18, 2018 #

5 PM

Bike 1:58:42 [3] 34.49 mi (3:26 / mi) +537m 3:17 / mi
ahr:141 max:164 shoes: Planet X

Nice and steady including some hills.

Sunday Jun 17, 2018 #

3 PM

running 20:00 [1] 2.0 mi (10:00 / mi)

1 min on 30 seconds off. I could feel the calf in the last couple.

4 PM

Circuits 30:00 [1]

Rehab.

7 PM

Swimming 1:00:00 [3] 2.5 km (24:00 / km)

Including 10 x 100m.

Saturday Jun 16, 2018 #

8 AM

Bike 28:44 [3] 8.55 mi (3:22 / mi) +99m 3:15 / mi
ahr:147 max:161 shoes: Planet X

To Shalford.

9 AM

Bike long 3:09:05 [3] 53.95 mi (3:30 / mi) +1105m 3:18 / mi
ahr:133 max:173 shoes: Planet X

Richard led the way up a few hills today and I did my best to hold on for as long as possible. Still feeling good and ready for more.

1 PM

Bike 32:52 [4] 10.14 mi (3:14 / mi) +200m 3:03 / mi
ahr:146 max:181 shoes: Planet X

A nice tail wind and other cyclists around me going up Coombe so had to push it hard.

Friday Jun 15, 2018 #

9 PM

Swimming 1:00:00 [4] 2.6 km (23:05 / km)

Tough 5 x 200 at different effort levels.

Thursday Jun 14, 2018 #

5 PM

Bike 2:01:54 [3] 36.11 mi (3:23 / mi) +646m 3:12 / mi
ahr:141 max:162 shoes: Planet X

Same as Monday.

Wednesday Jun 13, 2018 #

5 PM

Bike long 3:28:40 [3] 59.76 mi (3:30 / mi) +1199m 3:17 / mi
ahr:139 max:164 shoes: Planet X

Longer ride out towards Horsham.
Couldn’t do the 1 hr T run as calf still sore.

Tuesday Jun 12, 2018 #

6 PM

Swimming 44:07 [3] 3.0 km (14:42 / km)

2 laps at Thorpe.
I haven't been here for 3 years and it was nice to take off nearly 2 minutes from my previous best.

Monday Jun 11, 2018 #

5 PM

Bike 2:00:12 [3] 36.15 mi (3:20 / mi) +681m 3:08 / mi
ahr:139 max:162 shoes: Planet X

Floating along and had to hold myself back.

Sunday Jun 10, 2018 #

Note
(injured)

R calf lasted 5 controls before it pulled properly this time. It's quite low down and central now.

Saturday Jun 9, 2018 #

8 AM

Bike 26:57 [3] 8.42 mi (3:12 / mi) +99m 3:05 / mi
ahr:143 max:154 shoes: Planet X

To Shalford.

9 AM

Bike long 3:13:18 [3] 48.97 mi (3:57 / mi) +1553m 3:36 / mi
ahr:143 max:185 shoes: Planet X

I felt awesome today with great energy and I ripped up the climbs leading Neil and Paul for most of the ride.
Barhatch was the first main climb and it didn't feel hard at all especially when I stood up from the last house to the top.
Massive confidence booster as I now feel fit on the bike with the ability to recover and go again.
I just need to get some running in over the next 3 weeks of Build period to be ready in 5 weeks time.

2 PM

Bike 28:23 [3] 8.8 mi (3:14 / mi) +118m 3:06 / mi
ahr:138 max:165 shoes: Planet X

Back home.

Friday Jun 8, 2018 #

Note
(rest day)

Aquathon marshalling.

Thursday Jun 7, 2018 #

7 PM

Swimming race 46:54 [4] 3.0 km (15:38 / km)

Shepperton swim race #1.
Really enjoyed this with about 80 people in the mass start. I went off hard for the first 100 and then settled on some feet but they were always pushing harder than I could go. After 1.5 laps I had to let them go and was on my own for the rest of the course.
My lats have let me know they were working hard.