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Training Log Archive: paul c

In the 30 days ending Jun 30, 2020:

activity # timemileskm+m
  Bike22 52:32:55 894.08(3:32) 1438.88(2:11) 15836
  running6 3:53:19 30.46(7:40) 49.02(4:46) 691
  Orienteering2 1:39:47 9.83(10:09) 15.82(6:18) 326
  Swimming2 1:20:42 2.96(27:16) 4.76(16:56)
  Total32 59:26:43 937.33(3:48) 1508.49(2:22) 16853

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Monday Jun 29, 2020 #

11 AM

running 46:14 [3] 6.26 mi (7:23 / mi) +95m 7:03 / mi
ahr:153 max:168 shoes: Asics

Last footpaths in Ashtead and my legs felt fine after yesterday.

Sunday Jun 28, 2020 #

9 AM

Bike long 6:16:07 [3] 104.76 mi (3:35 / mi) +2024m 3:23 / mi
shoes: Canyon Endurace CF SL

Out to Crawley to meet Alan and then a loop into Kent. Some nice new hills to climb and old ones too. We are pretty well matched so should be good for the long one.
Finished feeling really strong so the endurance training is having an effect.

Friday Jun 26, 2020 #

9 AM

Bike 1:07:17 [3] 20.42 mi (3:18 / mi) +216m 3:11 / mi
shoes: Canyon Endurace CF SL

ITW
3 PM

Bike 1:08:56 [3] 20.39 mi (3:23 / mi) +190m 3:17 / mi
shoes: Canyon Endurace CF SL

HFW

Thursday Jun 25, 2020 #

8 AM

Bike 2:22:03 [3] 42.45 mi (3:21 / mi) +574m 3:13 / mi
shoes: Canyon Endurace CF SL

Got this out the way early but still pretty warm.

Wednesday Jun 24, 2020 #

9 AM

Bike 1:17:50 [2] 23.18 mi (3:21 / mi) +295m 3:14 / mi
shoes: Canyon Endurace CF SL

ITW and got a puncture just before getting to school.
2 PM

Bike 1:10:36 [3] 20.52 mi (3:26 / mi) +203m 3:20 / mi
shoes: Canyon Endurace CF SL

Home with a soft tire.
6 PM

Swimming 45:45 [3] 1.66 mi (27:33 / mi)

Felt better in the water tonight and a lovely place to swim.

Tuesday Jun 23, 2020 #

2 PM

Bike 2:08:01 [3] 40.21 mi (3:11 / mi) +439m 3:05 / mi
shoes: Planet X

Legs not feeling great today but it could be that I'm not used to the different position on this bike.

Monday Jun 22, 2020 #

9 AM

Bike 1:10:36 [2] 20.41 mi (3:28 / mi) +232m 3:20 / mi
shoes: Canyon Endurace CF SL

Nice and easy and legs felt fine.
2 PM

Bike 1:42:51 [3] 29.86 mi (3:27 / mi) +359m 3:19 / mi
shoes: Canyon Endurace CF SL

Home via Mytchett to check a control site.

Sunday Jun 21, 2020 #

Note
(rest day)

Tired in the morning but legs were good by the afternoon.

Saturday Jun 20, 2020 #

7 AM

Bike long 8:44:17 [3] 150.9 mi (3:28 / mi) +2360m 3:19 / mi
ahr:143 max:167 shoes: Canyon Endurace CF SL

To my parent's, then sister's and home.
Wind slightly behind me going to Ashford and felt good to Tenterden too.
It took a while for the pasta to go down and just after Tunbridge Wells I had my low point of no energy on the hills. Luckily it got flat from East Grinstead and the pasta eventually worked so I started to get stronger the further I went.
Finished strongly with more in the tank if I needed it. A definite confidence booster.

Friday Jun 19, 2020 #

3 PM

Bike 1:00:17 [2] 17.83 mi (3:23 / mi) +216m 3:15 / mi
ahr:134 max:158 shoes: Canyon Endurace CF SL

Just turning the legs over.

Thursday Jun 18, 2020 #

6 PM

running 29:17 [3] 4.27 mi (6:51 / mi) +58m 6:35 / mi

Nice warm evening to push the pace a little.

Wednesday Jun 17, 2020 #

9 AM

Orienteering 42:42 [3] 4.36 mi (9:48 / mi) +181m 8:40 / mi
shoes: X talons

Mytchett East.
6 PM

Swimming 34:57 [3] 1.3 mi (26:53 / mi)

Nice to swim again but my lats are killing me now and will be worse in the morning.

Tuesday Jun 16, 2020 #

10 AM

Bike 1:02:00 [3] 21.12 mi (2:56 / mi) +199m 2:51 / mi
shoes: Planet X

Steady few laps of the Bentley TT course.

Monday Jun 15, 2020 #

9 AM

running 58:51 [3] 7.52 mi (7:50 / mi) +187m 7:16 / mi
shoes: Asics

A few more footpaths near Ashstead, legs a little heavy to start with but didn't slow at all throughout.

Sunday Jun 14, 2020 #

9 AM

Bike 1:53:39 [3] 28.61 mi (3:58 / mi) +823m 3:39 / mi
ahr:137 max:175 shoes: Canyon Endurace CF SL

Although slightly jaded, legs were good today on the climbs.

Saturday Jun 13, 2020 #

7 AM

Bike long 5:59:21 [3] 101.07 mi (3:33 / mi) +1838m 3:22 / mi
ahr:145 max:172 shoes: Canyon Endurace CF SL

Took my favourite roads out to Midhurst with a hillier first half to the ride. The last 20 miles were easier than my last century which is encouraging.

Friday Jun 12, 2020 #

8 AM

Bike 1:36:13 [3] 27.21 mi (3:32 / mi) +562m 3:19 / mi
ahr:147 max:172 shoes: Canyon Endurace CF SL

Much better today.

Thursday Jun 11, 2020 #

1 PM

Bike 1:02:09 [3] 17.24 mi (3:36 / mi) +248m 3:27 / mi
ahr:138 max:159

I really wasn’t up for a ride so just a potter out on the old stead.

Wednesday Jun 10, 2020 #

6 PM

Orienteering 57:05 [4] 5.47 mi (10:26 / mi) +145m 9:39 / mi
shoes: X talons

Solo O on Frith Hill. Very hard to get any flow due to hunting for tapes in the many pits but very enjoyable non the less.
I went a little AWOL on the way to #4 due to the new paths that have been made but got it together in the 2nd half when running with Rich. Adam was long gone.

Tuesday Jun 9, 2020 #

1 PM

Bike 3:09:54 [3] 49.87 mi (3:48 / mi) +1428m 3:30 / mi
ahr:149 max:166 shoes: Canyon Endurace CF SL

Out to Box Hill and then 10 reps. I kept the power below 200 going up and this seems doable for the half.

Monday Jun 8, 2020 #

7 AM

Bike 1:09:55 [3] 20.54 mi (3:24 / mi) +204m 3:18 / mi
shoes: Canyon Endurace CF SL

ITW. Legs a bit tired from yesterday.
2 PM

Bike 1:32:23 [3] 29.17 mi (3:10 / mi) +275m 3:05 / mi
shoes: Canyon Endurace CF SL

Extended route home through Ash Vale.

Sunday Jun 7, 2020 #

9 AM

running 48:00 [3] 5.3 mi (9:03 / mi) +268m 7:50 / mi
shoes: Asics

Nice run on Holmbury finishing off all of the footpath. Felt good on the climbs.

Saturday Jun 6, 2020 #

8 AM

Bike 1:37:17 [3] 25.01 mi (3:53 / mi) +695m 3:35 / mi
ahr:147 max:176 shoes: Canyon Endurace CF SL

Standard loop and all ok.

Friday Jun 5, 2020 #

4 PM

running 30:25 [3] 4.25 mi (7:09 / mi) +60m 6:51 / mi
shoes: Asics

Trotting along nicely without any effort.

Thursday Jun 4, 2020 #

9 AM

Bike hills 4:15:17 [4] 60.49 mi (4:13 / mi) +2237m 3:47 / mi
ahr:145 max:173 shoes: Canyon Endurace CF SL

40/100 Dunkery Beacon 10/10 3.2km and 326 climb.
41/100 Porlock 9/10 4.9km and 372 climb.
42/100 Exmoor Forest 3/10 10.9km and 406 climb.
I did this a week after the half term so that it would be nice and quiet, which it was with only seeing 3 other cyclists.
I went from Porlock to get 4 of the 100 hills book but I was pretty battered after 40 miles so didn't go for the last one.
Dunkery didn't feel too bad but Porlock was a bugger. I also went up Countisbury Hill on the way back which was quite nice after the tough start because I had the wind on my back.

Wednesday Jun 3, 2020 #

3 PM

running 20:32 [2] 2.86 mi (7:11 / mi) +23m 7:00 / mi
shoes: Asics

Just an easy few miles but the pace started to pick up so I cut it short.

Tuesday Jun 2, 2020 #

2 PM

Bike 1:05:56 [4] 22.82 mi (2:53 / mi) +220m 2:48 / mi
ahr:151 max:177 shoes: Planet X

Got the TT bike out in preparation for an FTP test in a few weeks time. HR was way higher than it should have been.
Woking, West Byfleet and Cobham loop.

Monday Jun 1, 2020 #

Note
(rest day)

Much needed.

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