Training Log Archive: paul cIn the 31 days ending Oct 31, 2010:
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Sunday Oct 31, 2010 #
Bike 1:00:00 [3] 18.3 mi (3:17 / mi)
running intervals 26:00 [4] 6.0 km (4:20 / km)
shoes: Salomon Speed Cross
3 x 2km on the twisty and hilly winter course.
Felt good from the start and did them in about 7.35 each off 1.45.
Bike 10:00 [3] 3.0 mi (3:20 / mi)
Circuits 1:00:00 [2]
Friday Oct 29, 2010 #
Bike 1:05:51 [3] 20.53 mi (3:12 / mi)
Bike 1:14:46 [3] 20.96 mi (3:34 / mi)
Thursday Oct 28, 2010 #
Bike 1:07:58 [2] 20.92 mi (3:15 / mi)
Bike 1:13:12 [2] 20.87 mi (3:30 / mi)
running 20:00 [2] 3.0 mi (6:40 / mi)
shoes: Asics Kayano 15
Wednesday Oct 27, 2010 #
Bike 1:30:45 [3] 28.5 mi (3:11 / mi)
ahr:146 max:164
Swimming 39:00 [3] 2.0 km (19:30 / km)
Circuits 30:00 [2]
Tuesday Oct 26, 2010 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
200 crawl.
200 pull.
200 crawl.
200 kick.
200 crawl.
200 catch up.
200 crawl.
200 kick drill.
200 crawl.
200 recovery.
Bike 56:00 [4]
Monday Oct 25, 2010 #
Bike 1:09:00 [3] 20.42 mi (3:23 / mi)
ahr:147 max:165
Bike (planet x) 1:11:15 [3] 23.0 mi (3:06 / mi)
ahr:149 max:164
lovely afternoon for a ride home:-)
Sunday Oct 24, 2010 #
Note
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon Speed Cross
Orienteering race 56:36 [4] 7.7 km (7:21 / km) +355m 5:58 / km
shoes: Salomon Speed Cross
The map had way too much green on it for my liking when I first saw it but the area was quite runnable.
Not a bad run but my compass work let me down on some of the short legs.
Happy with my achillies and didn't feel the 355m of climb at all.
Circuits 50:00 [2]
Saturday Oct 23, 2010 #
Note
(rest day)
Friday Oct 22, 2010 #
Bike 1:07:40 [3] 20.14 mi (3:22 / mi)
Bike 1:12:18 [3] 21.97 mi (3:17 / mi)
Swimming 40:00 [3] 2.0 km (20:00 / km)
5 sets of crawl and pull.
Thursday Oct 21, 2010 #
Bike 1:07:31 [3] 20.1 mi (3:22 / mi)
Bike 1:10:02 [3] 20.45 mi (3:25 / mi)
Circuits 1:00:00 [2]
45, 50, 8's, 38 and 25.
50, 25, 40, 125 and 110.
Wednesday Oct 20, 2010 #
Bike 1:08:01 [3] 19.86 mi (3:25 / mi)
Tuesday Oct 19, 2010 #
running warm up/down 8:33 [2] 1.18 mi (7:15 / mi)
shoes: Asics Kayano 15
running intervals 23:00 [5] 5.17 km (4:27 / km)
shoes: Asics Kayano 15
I did 2.17km on the tempo and 3.26, 3.28 and 3.35 for the k's.
Went ok tonight, died on the last k and my achillies hurt a little but overall pleasing.
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics Kayano 15
Monday Oct 18, 2010 #
Bike 1:01:32 [3] 19.1 mi (3:13 / mi)
ahr:149 max:165
Swimming 45:00 [3] 2.0 km (22:30 / km)
200 crawl.
200 kick.
200 crawl.
200 pull.
200 crawl.
200 recovery.
200 crawl.
200 kick drill.
200 crawl.
200 scull.
Circuits 35:00 [2]
Sunday Oct 17, 2010 #
Bike 1:31:03 [3] 27.02 mi (3:22 / mi)
ahr:147 max:167
Circuits 45:00 [2]
Saturday Oct 16, 2010 #
Bike 2:04:29 [3] 36.14 mi (3:27 / mi)
ahr:152 max:170 slept:9.5 weight:140lbs
Put in some efforts and got lots of hills. Tired at the end.
Friday Oct 15, 2010 #
Circuits 35:00 [2]
Swimming 24:00 [3] 2.0 km (12:00 / km)
3 sets of 200 crawl and 200 pull.
Felt better tonight.
Thursday Oct 14, 2010 #
running warm up/down 10:00 [2] 1.5 mi (6:40 / mi)
shoes: Asics Kayano 15
running hills 24:00 [5] 2.0 km (12:00 / km)
shoes: Asics Kayano 15
61's and 60's one of the lads said. In Jamies group tonight and i was leading from the 3rd rep.
Good to be back and the achillies only hurt when i started each rep from 5 onwards.
Wednesday Oct 13, 2010 #
Bike 1:08:51 [3] 19.68 mi (3:30 / mi)
Bike 1:04:45 [3] 19.88 mi (3:15 / mi)
Circuits 50:00 [2]
Tuesday Oct 12, 2010 #
Bike 1:08:02 [3] 20.24 mi (3:22 / mi)
Bike 18:16 [2] 5.1 mi (3:35 / mi)
Felt like a proper old man tucking my trousers into my socks.
Bike 1:20:35 [3] 25.51 mi (3:10 / mi)
Monday Oct 11, 2010 #
Bike 1:12:22 [3] 20.34 mi (3:33 / mi)
Bike 1:02:53 [3] 20.56 mi (3:04 / mi)
ahr:152 max:168
Swimming 21:00 [2] 1.0 km (21:00 / km)
Sunday Oct 10, 2010 #
running 1:00:55 [3] 8.19 mi (7:26 / mi)
shoes: Asics Kayano 15
Around the back of Tweasledown and over Ceasars camp.
Circuits 35:00 [2]
Saturday Oct 9, 2010 #
Note
(rest day)
Friday Oct 8, 2010 #
Bike 1:04:47 [3] 19.94 mi (3:15 / mi)
ahr:141 max:162
Bike 1:07:04 [3] 20.33 mi (3:18 / mi)
Thursday Oct 7, 2010 #
Bike 1:08:00 [3] 20.5 mi (3:19 / mi)
Bike 1:03:45 [4] 20.74 mi (3:04 / mi)
ahr:158 max:167
On the other hand it looks like the car has gone to the big junkyard in the sky so commuting for a bit longer me thinks!!!
Wednesday Oct 6, 2010 #
Bike 1:07:47 [3] 20.42 mi (3:19 / mi)
ahr:145 max:162
Bike 1:11:40 [3] 20.14 mi (3:34 / mi)
ahr:146 max:162
Tuesday Oct 5, 2010 #
Bike 1:06:46 [3] 20.29 mi (3:17 / mi)
ahr:138 max:160
Bike 1:10:15 [3] 20.61 mi (3:25 / mi)
ahr:148 max:163
Monday Oct 4, 2010 #
Bike 1:09:00 [3] 19.6 mi (3:31 / mi)
ahr:146 max:171
Bike 1:07:07 [3] 20.62 mi (3:15 / mi)
ahr:155 max:172
Sunday Oct 3, 2010 #
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon Speed Cross
Orienteering race 1:09:45 [4] 9.8 km (7:07 / km) +275m 6:14 / km
ahr:165 max:185 shoes: Asics Kayano 15
Really crap area to run on with plenty of brambles. My decision to run as straight i could wasn't fruitful.
Was clean to 16 and i actually listened to a bloke who said it wasn't there!! The map certainly fitted so off i went with a mp to my name. Good to get out though and the achillies felt fine:-)
Saturday Oct 2, 2010 #
Bike 1:25:44 [3] 27.15 mi (3:09 / mi)
ahr:155 max:171
Circuits 50:00 [2]
Friday Oct 1, 2010 #
Swimming 39:00 [4] 2.0 km (19:30 / km)
5 sets of 200 crawl and 200 pull.
Felt good:-)