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Training Log Archive: paul c

In the 30 days ending Jun 30, 2021:

activity	#	time	miles		km		+m
Bike	16	34:36:19	581.95	(3:34)	936.56	(2:13)	10460
running	9	9:44:13	68.29	(8:33)	109.9	(5:19)	2350
Swimming	11	6:19:19	13.85	(27:23)	22.29	(17:01)
Total	36	50:39:51	664.09	(4:35)	1068.75	(2:51)	12809

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Wednesday Jun 30, 2021 #

5 PM

running 54:58 [3] 6.18 mi (8:54 / mi) +333m 7:37 / mi

Good climbing legs this evening.

9 PM

Swimming 47:12 [3] 2.7 km (17:29 / km)

Felt good in the water and got some distance in.

Tuesday Jun 29, 2021 #

6 PM

Bike intervals 44:19 [4] 14.5 mi (3:03 / mi)
shoes: Canyon Endurace CF SL

Zwift session during the football.

Sunday Jun 27, 2021 #

10 AM

running 1:31:18 [3] 10.53 mi (8:40 / mi) +318m 7:56 / mi

Quite a bit of long grass to get through but 90 mins felt very normal.

6 PM

Swimming 31:43 [3] 2.0 km (15:52 / km)

Almost too warm for a wetsuit.

Saturday Jun 26, 2021 #

12 AM

Bike long 5:59:00 [3] 108.51 mi (3:19 / mi) +2200m 3:07 / mi
shoes: Planet X

24 hour charity cycle at work so did the night shift with an effort on the PRL.
Always in the 180's except for the down hill each lap and felt good the whole way.

Friday Jun 25, 2021 #

Note
(rest day)

C • Are you tapering? 2

Thursday Jun 24, 2021 #

5 PM

Bike 1:43:35 [3] 25.02 mi (4:08 / mi) +773m 3:47 / mi
shoes: Canyon Endurace CF SL

Standard loop keeping my powder dry.

Wednesday Jun 23, 2021 #

5 PM

running 55:37 [3] 6.77 mi (8:13 / mi) +244m 7:23 / mi

Some of the Surrey Hills Race route in the opposite direction.

9 PM

Swimming 43:49 [3] 2.5 km (17:32 / km)

I felt much better in the water tonight for the first time this year.

Tuesday Jun 22, 2021 #

Bike 57:19 [5] 18.0 mi (3:11 / mi)
shoes: Canyon Endurace CF SL

4wk FTP Booster Week 1 Day 2 - HIT 45sec #1
Couldn't make 480 watts for the full 45 seconds.

Monday Jun 21, 2021 #

5 PM

Bike 1:00:14 [3] 21.0 mi (2:52 / mi)
shoes: Canyon Endurace CF SL

Steady on the trainer for the badge.

Sunday Jun 20, 2021 #

8 AM

running 54:32 [3] 5.97 mi (9:08 / mi) +289m 7:57 / mi

Just a short run as the end of an easy week, legs were good on the climbs without a long cycle yesterday.

6 PM

Swimming 30:54 [3] 2.0 km (15:27 / km)

In a wetsuit tonight and I felt great in the water.
2 x 1km without pushing it. 15.22 and 15.31.

Saturday Jun 19, 2021 #

8 AM

Bike 2:31:00 [3] 44.0 mi (3:26 / mi)
shoes: Planet X

On the turbo badge hunting.

Friday Jun 18, 2021 #

7 PM

Swimming 30:50 [3] 1.85 km (16:40 / km)

After all the rain from the past few days, made for a cold session with an early exit.

Thursday Jun 17, 2021 #

6 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
shoes: Planet X

Steady on the turbo.

Wednesday Jun 16, 2021 #

4 PM

running 30:07 [3] 4.05 mi (7:26 / mi) +30m 7:16 / mi

Nice and easy.

9 PM

Swimming 37:57 [3] 2.25 km (16:52 / km)

Great session with Lucy and I need to straighten my legs a lot more.

Tuesday Jun 15, 2021 #

6 PM

Bike 32:07 [3] 10.0 mi (3:13 / mi)
shoes: Planet X

Started a session but was boiling up in the heat.

Monday Jun 14, 2021 #

5 PM

Bike 1:02:49 [2] 17.94 mi (3:30 / mi) +188m 3:23 / mi
shoes: Canyon Endurace CF SL

Start of an easy week taking it easy on the flats.

Sunday Jun 13, 2021 #

8 AM

running 1:50:21 [3] 13.3 mi (8:18 / mi) +282m 7:47 / mi

Felt ok until the last mile in the heat, wiped out for the rest of the day.

6 PM

Swimming 16:50 [3] 0.59 mi (28:31 / mi)

With a pool buoy and taking it easy.

Saturday Jun 12, 2021 #

8 AM

Bike 5:59:50 [3] 89.36 mi (4:02 / mi) +3034m 3:39 / mi
ahr:147 max:172 shoes: Canyon Endurace CF SL

Long hilly ride doing the northern and southern hills of Surrey. Didn't go off too hard and make it strongly to the end.

Wednesday Jun 9, 2021 #

5 PM

running 52:47 [3] 5.53 mi (9:33 / mi) +346m 8:00 / mi

Some lovely paths on Leith Hill.

9 PM

Swimming 47:12 [3] 2.6 km (18:09 / km)

Starting to feel a little better in the water.

Tuesday Jun 8, 2021 #

5 PM

Bike warm up/down 24:04 [2] 5.39 mi (4:28 / mi) +179m 4:03 / mi
shoes: Canyon Endurace CF SL

Bike hills 1:15:50 [4] 16.26 mi (4:40 / mi) +978m 3:56 / mi
shoes: Canyon Endurace CF SL

10 x Coombe Lane.
Didn’t rinse myself but a solid session in the legs.

Bike warm up/down 12:41 [1] 4.24 mi (2:59 / mi) +29m 2:56 / mi
shoes: Canyon Endurace CF SL

Monday Jun 7, 2021 #

6 AM

Bike 1:25:10 [2] 23.25 mi (3:40 / mi) +284m 3:32 / mi
shoes: Canyon Endurace CF SL

ITW.

4 PM

Bike 1:18:59 [2] 23.26 mi (3:24 / mi) +272m 3:17 / mi
shoes: Canyon Endurace CF SL

HFW.

Sunday Jun 6, 2021 #

9 AM

running 1:34:31 [3] 11.4 mi (8:17 / mi) +299m 7:40 / mi

Very humid but pleasant.

6 PM

Swimming 34:30 [3] 1.27 mi (27:10 / mi)

Session with Gavlar.

Saturday Jun 5, 2021 #

8 AM

Bike 5:53:28 [3] 100.01 mi (3:32 / mi) +1937m 3:20 / mi
ahr:140 max:171 shoes: Canyon Endurace CF SL

Long one today out around Alton and Petersfield, felt pretty good until the last 5 miles.

Friday Jun 4, 2021 #

9 AM

Swimming 23:00 [3] 1.4 km (16:26 / km)

Busy half term so got out early.

Thursday Jun 3, 2021 #

6 PM

Bike tempo 1:16:28 [4] 23.0 mi (3:19 / mi)
shoes: Planet X

4wk FTP Booster Week 2 Day 1 - HIT 80% FTP #2
Playing golf today made this the only time to train, very hot and HR was understandably high.

Wednesday Jun 2, 2021 #

2 PM

running 40:02 [3] 4.56 mi (8:47 / mi) +210m 7:41 / mi

Along the NDW and over halfway now, just past the Vigo Inn.

9 PM

Swimming 35:22 [4] 2.0 km (17:41 / km)

CSS test and I have definitely loss some swim strength over lockdown.
6.36 and 3.10

Tuesday Jun 1, 2021 #

9 AM

Bike warm up/down 30:11 [1] 6.79 mi (4:27 / mi) +218m 4:03 / mi
shoes: Canyon Endurace CF SL

Bike hills 49:15 [3] 13.42 mi (3:40 / mi) +368m 3:23 / mi
shoes: Canyon Endurace CF SL

I attempted 5 x Ranmore but just got myself into a mood after 3 cars pulled out on me at different points and having to clear the road on the 2nd rep as a lorry took down branches that covered half the road.

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