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Training Log Archive: paul c

In the 30 days ending Jun 30, 2019:

activity # timemileskm+m
  Bike14 32:22:51 570.4(3:24) 917.97(2:07) 7621
  Swimming12 8:43:46 16.4(31:56) 26.4(19:50)
  running5 6:49:39 52.14(7:51) 83.91(4:53) 697
  Transition run3 2:07:58 18.01(7:06) 28.98(4:25) 65
  Total33 50:04:14 656.95(4:34) 1057.26(2:50) 8383

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Sunday Jun 30, 2019 #

9 AM

running 1:16:01 [3] 9.72 mi (7:49 / mi) +259m 7:13 / mi
ahr:146 max:166 shoes: Asics

Lovely run around Polesden Lacey.
7 PM

Swimming 55:00 [3] 2.3 km (23:55 / km)

Session working on rotation.

Saturday Jun 29, 2019 #

7 AM

Swimming 45:16 [3] 3.0 km (15:05 / km)

4 laps again and the same time but no stopping at the end of the lap.
9 AM

Bike 2:56:47 [3] 48.09 mi (3:41 / mi) +908m 3:28 / mi
ahr:146 max:174 shoes: Planet X

I rode out over the hills to meet the club for a loop of Boxhill.
1 PM

Note

No chance of a T run in this heat so will save it for the morning.

Friday Jun 28, 2019 #

Note
(rest day)

Thursday Jun 27, 2019 #

5 PM

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

Drills.

Wednesday Jun 26, 2019 #

4 PM

Bike 55:58 [3] 18.33 mi (3:03 / mi) +180m 2:58 / mi
ahr:143 max:165 shoes: Planet X

5 x 3 min sweet spot/2 min easy on the A246. Really enjoyed this and felt comfortable.
5 PM

Transition run 12:54 [4] 2.01 mi (6:25 / mi) +17m 6:15 / mi
ahr:164 max:177 shoes: Asics

Pushed the pace a little and quad felt good with no issues.

Tuesday Jun 25, 2019 #

4 PM

running 52:52 [3] 6.86 mi (7:42 / mi) +79m 7:26 / mi
ahr:146 max:164

Started to feel quite good around Wisley.

Monday Jun 24, 2019 #

Note
(rest day)

Good massage.

Sunday Jun 23, 2019 #

7 PM

Swimming 25:00 [3] 1.5 km (16:40 / km)

Very tired but started the recovery.

Saturday Jun 22, 2019 #

7 AM

Swimming 46:15 [3] 3.0 km (15:25 / km)

4 laps of Shepperton. I was planning on 5 but my left peck started to ache early on.
10 AM

Bike long 3:49:04 [3] 64.45 mi (3:33 / mi) +1325m 3:20 / mi
ahr:150 max:170 shoes: Planet X

After a couple of hours eating I got out and stuck in the hills today. I generally felt ok but maybe a little jaded from the swim earlier and the bike on Wednesday.
4 PM

running 1:36:13 [3] 12.01 mi (8:01 / mi) +304m 7:26 / mi
ahr:152 max:168 shoes: Asics

2 more hours rest/sleep and another session. I could feel the left quad a little throughout the run and it only got worse near the end which was through the impact of running down hill on concrete.
Happy to get through this and just about in one piece. Looking forward to a massage on Monday.

Friday Jun 21, 2019 #

5 PM

Bike 59:17 [2] 15.87 mi (3:44 / mi) +240m 3:34 / mi
ahr:134 max:155

Nice and chilled.

Thursday Jun 20, 2019 #

Note
(rest day)

Wednesday Jun 19, 2019 #

4 PM

Bike long 3:52:40 [3] 71.55 mi (3:15 / mi) +1042m 3:07 / mi
ahr:149 max:172 shoes: Planet X

Legs felt amazing for the whole ride and I had to hold myself back to keep this at IM effort.
Fueling went well and everything went down on time.
8 PM

Note

I started the T run but although I was full of energy, my left quad was on the verge of straining so took the hard but sensible decision to pull the rip cord.

Tuesday Jun 18, 2019 #

Note

No run as left quad is a little sore just above the knee.
8 AM

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

Drills.

Monday Jun 17, 2019 #

4 PM

Bike 56:18 [3] 16.1 mi (3:30 / mi) +250m 3:20 / mi
shoes: Planet X

Recovery ride.

Sunday Jun 16, 2019 #

9 AM

running long 2:19:25 [3] 18.8 mi (7:25 / mi) +55m 7:21 / mi
ahr:154 max:166 shoes: Asics

Along the River Wey and the last part was a little painful on the legs.

Saturday Jun 15, 2019 #

9 AM

Bike 4:35:22 [3] 80.28 mi (3:26 / mi) +1568m 3:14 / mi
ahr:148 max:183 shoes: Planet X

Started a late after the group but soon caught them up. My legs were a little tired from the start but they kept on pushing for the whole ride and even PR's up Coombe without really pushing it on my way home.

Friday Jun 14, 2019 #

9 PM

Swimming intervals 50:00 [4] 2.1 km (23:49 / km)

Started with drills but finished with a great set of 100's.

Thursday Jun 13, 2019 #

4 PM

Bike 2:30:00 [3] 42.5 mi (3:32 / mi)
ahr:136 max:151

Due to the apparent rain I got this done on the turbo. Lots of videos watched and good for pushing my mind rather than my legs.
5 PM

Transition run 21:50 [3] 3.01 mi (7:15 / mi) +28m 7:03 / mi
ahr:157 max:167 shoes: Asics

My calves kept twinging from the weekend so pulled the plug early.

Wednesday Jun 12, 2019 #

4 PM

Bike 1:00:00 [2] 17.0 mi (3:32 / mi)

Spinning the legs over on the turbo.
9 PM

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

Good session and the times are coming down.

Tuesday Jun 11, 2019 #

4 PM

Swimming 30:00 [3] 1.6 km (18:45 / km)

Steady in the pool and the stroke felt good.

Monday Jun 10, 2019 #

Note
(rest day)

Legs feel tired but no injuries so just sore muscles. Calves held up ok after feeling the left one a little during the run.

Sunday Jun 9, 2019 #

7 AM

Swimming 29:27 [4] 1.9 km (15:30 / km)

I set myself on the outside and had a clean run for the first buoy. I turned on the inside of a fair sized pack and tried to get a toe but they had all gone off too fast so I managed to get to the next one in front of them. Unfortunately the lead kayak was about 20m in front so I had missed an opportunity for a decent toe but I never saw them when swimming into the sun. I was solo from here on making my way through the previous waves so I was happy with the swim overall.

Bike 2:37:13 [4] 55.13 mi (2:51 / mi) +177m 2:49 / mi
ahr:161 max:175 shoes: Planet X

After the TT in the week I decided to try and go at 80% FTP (200) for the start of the ride. It didn't take long to get into a rhythm after T1 and the pace felt strong but do able.
It was a flat course so I was in the TT position a lot which I started to feel it in the last few miles.
I had a low point at the halfway stage where the power dropped and I started to think more about the run rather than staying in the present.
It was nice to overtake lots of others as I was in the 5th wave as opposed to getting overtaken for most of the bike leg.
I had most of my nutrition but I'm still not fully happy with nutra grain bars.
NP was only 186 with Ave P at 183.
10 AM

Transition run 1:33:14 [4] 12.99 mi (7:11 / mi) +20m 7:09 / mi
ahr:166 max:171 shoes: Asics

I was very stiff in the hips as I got off the bike but after the normal pee at 0.5 miles I started to work into it. Sat mostly at 7 minute miling and started to push on during the 2nd lap. Started to feel it on the 3rd lap but kept the cramps at bay when I had to go off road to overtake the slower runners.

Saturday Jun 8, 2019 #

Note
(rest day)

Very busy.

Friday Jun 7, 2019 #

Note
(rest day)

Aquathon.

Thursday Jun 6, 2019 #

5 PM

running 45:08 [3] 4.75 mi (9:30 / mi)
ahr:141 max:176 shoes: Asics

A few reps up St. Martha's but my legs were not feeling it after last nights TT.

Wednesday Jun 5, 2019 #

3 PM

Bike 31:58 [3] 11.33 mi (2:49 / mi) +91m 2:45 / mi
shoes: Planet X

Steady around the TT course getting used to the westerly wind.

Bike 24:17 [5] 10.0 mi (2:26 / mi) +71m 2:23 / mi
shoes: Planet X

Tough headwind going out but I managed to go through 5 miles in 13.20.
230 felt comfortable so I regularly went into the 250's and used the wind coming back to bring it home 13 seconds quicker than my pb and 50 seconds quicker than 6 weeks ago.
Average power 251 and NP 254. Happy days.
C • 1
C • Very nice 1
C • Very nice 2
9 PM

Swimming 1:10:00 [4] 3.0 km (23:20 / km)

Quite an intense session from Tony.

Tuesday Jun 4, 2019 #

Note
(rest day)

Got home and fell asleep, body recovering well but still need more sleep.

Monday Jun 3, 2019 #

6 PM

Swimming 22:48 [3] 1.5 km (15:12 / km)

Happy with this as my swimming has been below par as I've been working on the other 2 sports more. 30 seconds quicker than last year around Shepperton.

Sunday Jun 2, 2019 #

8 AM

Bike 2:59:24 [3] 50.02 mi (3:35 / mi) +573m 3:28 / mi
ahr:140 max:165

Joined parts of the Evans Sportive at Chobham, legs need an easy week.

Saturday Jun 1, 2019 #

8 AM

Bike 28:55 [3] 8.59 mi (3:22 / mi) +79m 3:16 / mi
ahr:141 max:155 shoes: Planet X

To Shalford.
9 AM

Bike 3:45:38 [3] 61.16 mi (3:41 / mi) +1117m 3:29 / mi
ahr:140 max:180 shoes: Planet X

Started to get tired after a good effort up Bexley but a wonderful day to ride.
C • 180 HR 2

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