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Training Log Archive: paul c

In the 30 days ending Jun 30, 2022:

activity # timemileskm+m
  Bike19 24:31:41 425.63(3:27) 684.98(2:09) 8636
  Swimming10 6:21:43 14.52(26:17) 23.37(16:20)
  Transition run5 4:01:05 30.54(7:54) 49.16(4:54) 338
  running4 3:44:11 25.93(8:39) 41.74(5:22) 780
  Circuits1 30:00
  Total39 39:08:40 496.63 799.24 9754

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Thursday Jun 30, 2022 #

6 PM

Bike 25:22 [3] 8.6 mi (2:57 / mi) +69m 2:53 / mi

7 PM

Transition run 15:07 [3] 2.0 mi (7:33 / mi) +14m 7:23 / mi

Wednesday Jun 29, 2022 #

9 PM

Swimming 21:26 [3] 0.75 mi (28:45 / mi)

Tuesday Jun 28, 2022 #

5 PM

running 21:12 [3] 2.6 mi (8:09 / mi) +25m 7:54 / mi

Monday Jun 27, 2022 #

Note
(rest day)

Mentally tired at work so took a day off.

Sunday Jun 26, 2022 #

9 AM

Bike 1:30:06 [3] 31.0 mi (2:54 / mi) +248m 2:50 / mi
ahr:137 max:165 shoes: Canyon Endurace CF SL

Lifted the power in the last 15 minutes.
10 AM

Transition run 25:03 [3] 3.16 mi (7:56 / mi) +27m 7:43 / mi
ahr:144 max:168

So easy.

Saturday Jun 25, 2022 #

10 AM

Bike 35:43 [2] 11.76 mi (3:02 / mi) +106m 2:57 / mi
shoes: Planet X

Testing out the new tyres.

Friday Jun 24, 2022 #

5 PM

running 27:37 [2] 3.46 mi (7:59 / mi) +39m 7:43 / mi

Just an easy run before swim.
7 PM

Swimming 39:21 [3] 2.6 km (15:08 / km)

Cruising along in a wetsuit.

Thursday Jun 23, 2022 #

5 PM

Bike warm up/down 28:18 [2] 8.23 mi (3:26 / mi) +100m 3:19 / mi
ahr:126 max:149 shoes: Canyon Endurace CF SL

6 PM

Bike 40:28 [5] 14.92 mi (2:43 / mi) +155m 2:38 / mi
ahr:159 max:183 shoes: Canyon Endurace CF SL

Platinum League and we killed it this week. Punching well above our weight in the Frappe section and a massive shift put in by all. Tactics were key and I was one of the 4 to get to the top of the Petit KOM.

Wednesday Jun 22, 2022 #

9 PM

Swimming 40:05 [3] 2.3 km (17:26 / km)

Lots of drills.

Tuesday Jun 21, 2022 #

7 PM

Bike 7:55 [2] 2.1 mi (3:46 / mi)
ahr:112 max:119 shoes: Canyon Endurace CF SL

Bike 39:57 [3] 12.47 mi (3:12 / mi) +154m 3:05 / mi
ahr:129 max:144 shoes: Canyon Endurace CF SL

Recce for Thursday.

Monday Jun 20, 2022 #

4 PM

Swimming 48:59 [3] 3.17 km (15:27 / km)

3 laps of Mytchett without a stop and it felt very good.

Sunday Jun 19, 2022 #

2 PM

running 1:06:01 [3] 6.74 mi (9:48 / mi) +411m 8:14 / mi

I decided to get some hilly trails in and it was perfect conditions today.

Saturday Jun 18, 2022 #

8 AM

Bike 2:17:00 [3] 43.76 mi (3:08 / mi) +570m 3:01 / mi
ahr:149 max:171 shoes: Planet X

Happy with the TT position and knee was fine.
Was supposed to do a T run of 90 minutes but felt dreadful for the rest of the afternoon.

Friday Jun 17, 2022 #

7 PM

Swimming 41:26 [3] 2.5 km (16:34 / km)

In the Lido with no wetsuit, session went pretty quickly.

Thursday Jun 16, 2022 #

5 PM

Bike warm up/down 28:31 [2] 8.04 mi (3:33 / mi) +135m 3:22 / mi
ahr:139 max:159 shoes: Canyon Endurace CF SL

6 PM

Bike race 46:29 [5] 16.0 mi (2:54 / mi) +257m 2:46 / mi
ahr:168 max:185 shoes: Canyon Endurace CF SL

Bike race 46:29 [3] 16.5 mi (2:49 / mi) +257m 2:41 / mi
ahr:168 max:185 shoes: Canyon Endurace CF SL

TTT Platinum League.
In with the big boys this week and I gave it everything I could. Team performed brilliantly even with technical drop outs and we qualified again for next week. In an absolute mess at the end on my bike with limbs twitching.

Wednesday Jun 15, 2022 #

9 PM

Swimming 43:04 [3] 2.6 km (16:34 / km)

Another good session with Alan but preserving my legs.

Tuesday Jun 14, 2022 #

6 PM

Bike 56:04 [3] 16.85 mi (3:20 / mi) +254m 3:11 / mi
ahr:135 max:158 shoes: Planet X

Knee felt ok on the TT bike.
7 PM

Bike 55:52 [3] 17.2 mi (3:15 / mi) +254m 3:06 / mi
ahr:140 max:157 shoes: Planet X

Recce with the team.
8 PM

Transition run 30:00 [3] 4.11 mi (7:18 / mi) +33m 7:07 / mi
ahr:129 max:168

Floating along nicely.

Monday Jun 13, 2022 #

4 PM

Swimming 32:00 [3] 2.0 km (16:00 / km)

Nice swim at Mytchett, sighting and direction was bang on.

Sunday Jun 12, 2022 #

9 AM

running 1:49:21 [3] 13.13 mi (8:20 / mi) +304m 7:46 / mi

Felt pretty good on this the whole way and only a little stiff in the last few miles.

Saturday Jun 11, 2022 #

9 AM

Bike hills 3:48:19 [3] 41.98 mi (5:26 / mi) +2729m 4:31 / mi
ahr:149 max:167 shoes: Canyon Endurace CF SL

I tried to do a half everest but left knee was hurting after 16 reps. Got to 23 before i binned it, good training session though.

Friday Jun 10, 2022 #

Note
(rest day)

Aquathon duties.

Thursday Jun 9, 2022 #

5 PM

Bike warm up/down 30:02 [2] 8.51 mi (3:32 / mi) +130m 3:22 / mi
ahr:127 max:154 shoes: Canyon Endurace CF SL

6 PM

Bike race 59:41 [5] 21.73 mi (2:45 / mi) +330m 2:37 / mi
ahr:169 max:186 shoes: Canyon Endurace CF SL

Hardest TTT for a while and a long one as well. Legs were feeling it from Tuesday and this showed in the last 10 minutes.
As a team we were well drilled and blown by the end but we managed to qualify for the Platinum League.

Wednesday Jun 8, 2022 #

9 PM

Swimming 42:32 [3] 2.5 km (17:01 / km)

Good change of speed session with Alan and consistent throughout.

Tuesday Jun 7, 2022 #

4 PM

Bike 2:00:36 [3] 36.97 mi (3:16 / mi) +550m 3:07 / mi
ahr:131 max:140 shoes: Canyon Endurace CF SL

IM session.
6 PM

Transition run 1:25:41 [3] 10.74 mi (7:59 / mi) +123m 7:42 / mi
ahr:149 max:172

Monday Jun 6, 2022 #

5 PM

Bike 35:07 [2] 9.99 mi (3:31 / mi) +129m 3:23 / mi
ahr:120 max:132 shoes: Canyon Endurace CF SL

Easy.

Sunday Jun 5, 2022 #

Note
(rest day)

Saturday Jun 4, 2022 #

8 AM

Swimming 47:28 [3] 3.0 km (15:49 / km)

Didn't feel great in the water but got it done.
10 AM

Bike 4:04:22 [3] 62.61 mi (3:54 / mi) +1860m 3:34 / mi
ahr:136 max:167 shoes: Canyon Endurace CF SL

Pushed this harder than steady and felt pretty good getting back into the hills.
3 PM

Transition run 1:25:14 [3] 10.53 mi (8:06 / mi) +141m 7:46 / mi
ahr:121 max:156

Going okish until I could feel my calf starting to tighten, so called it a day rather than ploughing on for another 35 minutes.

Friday Jun 3, 2022 #

11 AM

Bike 36:08 [2] 9.5 mi (3:48 / mi) +50m 3:45 / mi
ahr:105 max:120 shoes: Canyon Endurace CF SL

Nice and easy.

Thursday Jun 2, 2022 #

6 PM

Bike warm up/down 27:19 [2] 7.66 mi (3:34 / mi) +50m 3:30 / mi
ahr:128 max:155 shoes: Canyon Endurace CF SL

Bike race 51:53 [5] 19.25 mi (2:42 / mi) +249m 2:35 / mi
ahr:167 max:187 shoes: Canyon Endurace CF SL

This went much better than expected as legs were still fatigued from Tuesday but I managed to keep the effort high going to 5wpk for the 2nd half of pulls.

Wednesday Jun 1, 2022 #

10 AM

Circuits 30:00 [1]

9 PM

Swimming 25:22 [3] 1.5 km (16:55 / km)

Still tired from yesterday so got out early.

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