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Training Log Archive: paul c

In the 31 days ending Aug 31, 2010:

activity	#	time	miles		km		+m
Bike	31	49:40:35	867.83		1396.63
Swimming	23	14:44:20	25.85	(34:13)	41.6	(21:15)
Circuits	13	6:05:00
running	7	2:25:11	20.37		32.78
Orienteering	4	2:15:35	14.49	(9:21)	23.32	(5:49)	45
Total	74	75:10:41	928.54		1494.33		45
[1-5]	71	74:25:41

4:23

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Tuesday Aug 31, 2010 #

4 PM

Swimming 42:00 [3] 2.0 km (21:00 / km)

Garrison 40m.
3 x 400 crawl and 2 x 400 pull.

5 PM

Bike 1:31:20 [3] 27.94 mi (3:16 / mi)
ahr:147 max:164

Odiham, Hook, Camberley and home.

Monday Aug 30, 2010 #

10 AM

Bike 1:28:07 [3] 25.85 mi (3:25 / mi)
ahr:147 max:174

Up Beacon Hill, backroads to Well and home.

6 PM

Swimming 52:00 [4] 2.5 km (20:48 / km)

Garrison 50m.
1km, 300, 2 x 200, 4 x 100, 6 x 50 and 100 easy.
19.25 for the k with 30 secs recovery before the rest.

7 PM

Circuits 35:00 [2]

Core x 25 and rehab.

Sunday Aug 29, 2010 #

3 PM

Bike 2:33:51 [3] 46.64 mi (3:18 / mi)
ahr:150 max:169

Haslemere route with an extension at the start. Got p!ssed on going into Haslemere but the sun soon came out.

Saturday Aug 28, 2010 #

7 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)

Mytchett lake. Bloody cold on getting in this morning. Certainly took my breath away!!!

8 AM

Bike 1:39:03 [3] 30.32 mi (3:16 / mi)
ahr:146 max:163

Out on the A31 and back.

11 AM

running 36:08 [3] 5.44 mi (6:39 / mi)
ahr:173 max:182

Around the polo field and down the canal. Didn't feel great on this.

Friday Aug 27, 2010 #

1 PM

Bike 1:11:32 [3] 23.08 mi (3:06 / mi)
ahr:148 max:170

Out to Bordon, Bentley and back up the hill.

5 PM

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

Garrison 50m.
200 crawl.
200 kick.
200 crawl.
200 pull.
200 crawl.
200 catch up.
200 crawl.
200 skull.
200 crawl.
200 recovery drill.

6 PM

Circuits 35:00 [2]

Core x 25 and rehab.

Thursday Aug 26, 2010 #

12 PM

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

Garrison 25m.
200 crawl.
200 pull.
200 crawl.
200 kick.
200 crawl.
200 kick drill.
200 crawl.
200 catch up.
200 crawl.
200 pull.

2 PM

Bike 2:13:51 [3] 40.25 mi (3:20 / mi)
ahr:148 max:168

Haslemere route. Missed the rain:-)

6 PM

Circuits 35:00 [3]

Core x 25 and rehab.
My achillies felt much better tonight on the exercises and also walking today, which is good after the amount of running i did last night.

Wednesday Aug 25, 2010 #

6 PM

Orienteering 55:00 [2] 7.6 km (7:14 / km)
ahr:144 max:175 shoes: Salomon Speed Cross

Whitmore Common.
Trail O type so quite a bit of standing around.
It was absolutely weeing it down and at the 2nd to last control i just started laughing at the absurdity of it all.
Very happy with the amount of time i was running for, the most since the op and it feels good at the moment:-)

Tuesday Aug 24, 2010 #

6 AM

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

Garrison 50m.
5 sets of 200 crawl and 200 pull.

3 PM

Bike 1:02:48 [3] 19.15 mi (3:17 / mi)
ahr:144 max:163

Just another easy day. Around the Yateley 10k course.

6 PM

Circuits 35:00 [2]

Core x 25 and rehab.

Monday Aug 23, 2010 #

Note
(rest day)

Might go for a swim later but then again I might not.

Sunday Aug 22, 2010 #

3 PM

Bike 1:04:41 [3] 21.09 mi (3:04 / mi)
ahr:144 max:166

Wasn't feeling it for the first half but after dan put in an effort i woke up and pushed hard.
Wokingham, Camberley, Blackbush and Wokingham.

7 PM

Swimming intervals 44:00 [4] 2.1 km (20:57 / km)

Garrison 50m.
200 crawl.
200 pull.
5 x 300 off 30.
200 pull.
All in 5.45.
Tough session.

8 PM

Circuits 15:00 [0]

Rehab.

Saturday Aug 21, 2010 #

7 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)

2 loops of mytchett.

8 AM

Bike 2:15:37 [3] 40.31 mi (3:22 / mi)
ahr:146 max:165

After an hours break and some food I headed out.
Very tired from the start so just got through it.
Out to Hindhead and Haslemere.

7 PM

running 30:00 [3] 4.51 mi (6:39 / mi)
ahr:163 max:171

Around the polo fields.

Friday Aug 20, 2010 #

9 AM

Bike warm up/down 10:00 [1]

level 10.

Bike 30:00 [5]
ahr:175 max:183

FT test. 10 min at 14 then 20 at 15.
Same result as last time, maybe it would have been lower if i did this in the afternoon.

running 5:00 [3]

Straight on the treadmill at 14kph and felt good.

10 AM

Circuits 30:00 [3]

Rehab and core x 25.

1 PM

Bike 45:45 [3] 14.46 mi (3:10 / mi)
ahr:151 max:173

To Pirbright and back.

5 PM

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

Garrison 40m.
160 crawl.
160 fins.
160 crawl.
160 pull.
160 crawl.
160 recovery drill.
160 crawl.
160 catch up.
160 crawl.
160 kick drill.
160 crawl.
160 skull and crawl.
80 crawl.

Thursday Aug 19, 2010 #

7 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)

Mytchett.
2 x 1km loops.

10 AM

Bike (Planet X) 2:00:00 [3] 41.12 mi (2:55 / mi)
ahr:148 max:165

Out to the 2nd Alton roundabout with a great tail wind on the return.
The new tyres seem to have fitted well.

5 PM

Circuits 35:00 [2]

Rehab and core x 25.

Wednesday Aug 18, 2010 #

9 AM

Bike 1:02:34 [3] 19.32 mi (3:14 / mi)
ahr:144 max:156

Farnham, A331 and Farnborough.

1 PM

Swimming 46:00 [3] 2.0 km (23:00 / km)

Garrison 25m.
200 crawl.
200 pull.
25 half left half right then 25 crawl.
25 4 L 4 R 25 crawl.
25 2 L 2 R 25 crawl.
25 catch up 25 crawl.
200 kick board.
200 kick drill.
200 crawl.
200 pull.
4 sets of 25 skulling 25 crawl.
4 x 50 off 20.
200 crawl.

7 PM

Orienteering race 26:13 [5] 6.02 km (4:21 / km)
ahr:177 max:190

Elvetham Heath score.
Most likely the best set out score event that I've done. Very hard to find an optimun route even now so very good, Shame the map wasn't to the same standard but never mind.
Mass start and ran the first part with Sarah and John.
Decided on a different route from them half way round which didn't pay off but all good training.
Took the hard decision to warm down with John and a cider rather than a run with the Doc.

C • warm down... 2

Tuesday Aug 17, 2010 #

7 AM

Swimming 35:00 [3] 1.75 km (20:00 / km)

OWS.
Did the 1km and then 750 loop.
Lower back seems to ache when in the wet suit. I think it's because my legs are raised with the extra buoyancy.
Time is a guess, must get a new watch.

11 AM

Bike 2:03:33 [3] 34.34 mi (3:36 / mi)
ahr:148 max:170

JS loop.
My heart rate was the same as last time but I was 6 minutes quicker.
Time for a FT test.

8 PM

Circuits 30:00 [2]

Rehab and core x 25.

Monday Aug 16, 2010 #

9 AM

Bike 43:00 [3] 12.8 mi (3:22 / mi)

1 full lap warm up, half lap between sets and half a lap warm down.

Bike 1:21:00 [5] 26.35 mi (3:04 / mi)

2 x 2 laps of Richmond Park.
Got the session done today as it looks like rain tomorrow morning.
It went ok and as my garmin packed up in the first five minutes, I'm guessing the time.

6 PM

Swimming 54:00 [4] 2.5 km (21:36 / km)

Garrison 50m.
200 warmup.
200 pull.
3 x 300 off 30.(5.50's)
3 x 200 off 20.(3.50's)
3 x 100 off 10.(1.50's)
4 x 50 off 10.(52's)
100 easy.

7 PM

running 5:00 [0]

Getting the legs warmed up.

Circuits 15:00 [0]

Rehab.

Sunday Aug 15, 2010 #

2 PM

Bike 2:11:30 [3] 38.89 mi (3:23 / mi)
ahr:144 max:168

Felt like the wind was against me the whole way.
Farnham, Tilford, Hindhead, Haslemere, Godalming, Hurtmore and home.

8 PM

Swimming 40:30 [3] 2.0 km (20:15 / km)

Garrison 50m.
5 x 200 crawl and 200 pull.
Felt great.

9 PM

Circuits 10:00 [0]

Rehab.

Saturday Aug 14, 2010 #

6 AM

Swimming 23:00 [3] 1.15 km (20:00 / km)

OWS at Mytchett.
This lake is bloody cold due to a natural spring.
Did the 400 then 750 loop. Guessing the time.

11 AM

running 26:28 [3] 3.89 mi (6:48 / mi)
ahr:166 max:177 shoes: Asics Kayano 15

Around the polo fields.

Friday Aug 13, 2010 #

9 AM

Bike intervals 56:00 [4]

Same session as tuesday but forgot my hr monitor.

2 PM

Swimming 18:00 [3] 1.0 km (18:00 / km)

Wow, got a wetsuit today and boy it's fast. Just some stroke work at Pirbright.

Thursday Aug 12, 2010 #

5 PM

Bike 2:01:20 [3] 36.54 mi (3:19 / mi)
ahr:142 max:165

Farnham, Hindhead, Haslemere, Godalming and home.

Wednesday Aug 11, 2010 #

12 PM

Orienteering race 32:23 [4] 6.2 km (5:13 / km) +45m 5:02 / km
ahr:176 max:191 shoes: Salomon Speed Cross

Drayton Down. Army summer series.
After going into oxygen dept for the first 5 mins due to no warm up, i felt good and back to my old running self. Lost 15 secs on 3 and 45 on 5 but otherwise a good run.

5 PM

Bike 1:56:20 [3] 36.88 mi (3:09 / mi)
ahr:141 max:161

After a good sleep i got out to Farnham, Bentley, Bordon, Hindhead, Farnham and home.
Now do I watch the footy or some paint dry?

C • Hols 4

Tuesday Aug 10, 2010 #

10 AM

Bike 56:00 [4]

Didn't fancy getting soaked today so went in the gym for this one.
4 x 10 min off 2 min. Ave and max hr rates were;
156, 160.
158, 163.
162, 167.
163, 167.
All done on level 14 and felt good. Ended up wringing more sweat out of my vest and shorts than if I'd done the session outside?

3 PM

Bike 1:01:23 [3] 18.25 mi (3:22 / mi)
ahr:145 max:157

Farnham, Crondal, Fleet and Cove between the showers.

6 PM

Circuits 30:00 [3]

Core x 25.

Monday Aug 9, 2010 #

8 AM

Bike 2:23:44 [3] 42.27 mi (3:24 / mi)
ahr:141 max:173

To work, bike shop and home. A bit tired today.

6 PM

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

Garrison 50m.
200 crawl.
200 kick.
200 crawl.
200 pull.
200 crawl.
200 catch up(no float).
200 crawl.
200 kick drill.
200 crawl.
200 pull.

Sunday Aug 8, 2010 #

3 PM

Bike long 4:00:25 [3] 71.77 mi (3:21 / mi)
ahr:147 max:172

Got myself out the door eventually and what a great afternoon it was.
Puttenham, Hurtmore, Godalming, Bramley, Cranleigh, Peaslake, Holmbury St Mary, Leith Hill, Dorking, Boxhill, Ranmore Common and home via Normandy.
Got plenty of hills in the first 3 hours and then nailed it home from Ranmore after an OD on coke.
Felt great in the last hour keeping my HR in the 160's and averaging over 20mph.

Saturday Aug 7, 2010 #

9 AM

running 23:31 [2] 3.36 mi (7:00 / mi)
ahr:160 max:179 shoes: Asics Kayano 15

2 loops of the polo fields. A bit of pain around the outside of my ankle but nothing major. Going to build this up over the next few weeks just keeping it easy.

3 PM

Swimming intervals 42:00 [4] 2.0 km (21:00 / km)

Garrison 50m.
200 crawl.
200 pull.
2 x 300 off 30, 2 x 200 off 20, 3 x 100 and 4 x 50 off 10. 100 crawl.

Friday Aug 6, 2010 #

9 AM

Bike 28:42 [3] 8.78 mi (3:16 / mi)
ahr:140 max:167

Oxted to the bottom of Star Hill.

10 AM

Bike hills 43:10 [5] 10.08 mi (4:17 / mi)
ahr:164 max:180

6 reps of Star Hill.
Good session and the cycle group helped on the last one.
2nd gear at the 1st corner and 1st from the slow sign.
For some reason there are more "SLOW" signs on the way up than downhill?

11 AM

Bike 29:45 [3] 8.91 mi (3:20 / mi)
ahr:143 max:162

Back to Oxted.

6 PM

Swimming 46:00 [3] 2.0 km (23:00 / km)

Garrison 50m.
200 crawl.
200 pull.
200 crawl.
200 kick.
200 crawl.
200 kick drill.
200 crawl.
200 pull.
100 kick.
100 catch up.
200 easy.
I felt tex good in the water tonight for some reason.

Thursday Aug 5, 2010 #

12 PM

Bike 2:07:07 [3] 38.36 mi (3:19 / mi)
ahr:140 max:165

From my folks in Rolvenden to Hastings and Rye.

Wednesday Aug 4, 2010 #

7 AM

Swimming 24:00 [3] 1.2 km (20:00 / km)

Garrison 50m.
3 sets of 200 crawl and 200 pull.
Arms still tired from last night's session.

Circuits 30:00 [3]

Core x 23 and rehab.

1 PM

Orienteering 21:59 [4] 3.5 km (6:17 / km)
ahr:169 max:186 shoes: Asics Kayano 15

Army Summer series.
Nice urban area at the end.
Had lots left in the tank but my map reading was poor.

5 PM

Bike 1:50:25 [3] 35.38 mi (3:07 / mi)
ahr:148 max:168

I don't know if it was the big mac meal that i had this afternoon but i felt so strong on the inclines and recovered very quickly.
Frensham, Churt, Elstead, Milford, Godalming, Crompton and home.

Tuesday Aug 3, 2010 #

9 AM

Bike (Planet X) 3:08:07 [4] 61.04 mi (3:05 / mi)
ahr:149 max:173

New Forest middle route.
13 mins quicker than last time. I think this was a combination of better fitness and a much faster bike. HR ave was slightly lower as well.
Legs are still tired from Sunday but all in a good way.

8 PM

Circuits 30:00 [3]

Core x 22 and rehab exercises.

9 PM

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

Garrison 50m.
200 warm up.
200 pull.
200 crawl.
200 kick.
200 crawl.
200 kick drill.
200 crawl.
200 catch up.
3 x 100.
100 warm down.

Monday Aug 2, 2010 #

3 PM

Bike (Planet X) 1:12:44 [3] 25.23 mi (2:53 / mi)
ahr:144 max:164

Out to froyle and back along the A31.

5 PM

Swimming 20:30 [3] 1.0 km (20:30 / km)

This was going to be easy but with the tiredness from yesterday it was more of an effort.

Sunday Aug 1, 2010 #

10 AM

Swimming race 7:20 [3] 0.4 km (18:20 / km)

I've finally popped my triathlon cherry.
Did the Reading sprint.
The swim felt so easy and I really held back drafting for 14 of the 16 lengths.

Bike race 37:11 [5] 20.0 km (1:52 / km)
ahr:179 max:191

I couldn't believe i was the only one using rubber bands for my tri shoes!! It saved me at least 30 secs in transition.
Went steady up the first hill and then killed myself.
They were all lined up for me so it kept pushing me past everybody.
The course was at least 700m long.

11 AM

running race 19:04 [5] 5.1 km (3:44 / km)
ahr:188 max:200 shoes: Asics Kayano 15

Took the first 400m steady and then smashed it. The run felt like it was down hill. The first half was off road and through 4 kissing gates which were a pain but the 2nd half was defo downhill and on road.
Mile splits were 6.03, 6.07 and 5.47.
Finished off with a time of 1.05.

9 PM

Note

4th place today and 1 second off 3rd. Gutted.
Although on a plus side i got the quickest run split by a minute:-)

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