Training Log Archive: paul cIn the 31 days ending May 31, 2011:
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Tuesday May 31, 2011 #
Swimming intervals 43:00 [4] 2.0 km (21:30 / km)
slept:8.0
200 pull.
2 x 50.
100.
4 x 50.
200.
6 x 50.
300.
8 x 50.
Good for keeping the form.
Bike intervals 56:00 [4] 19.0 mi (2:57 / mi)
My HR monitor didn't save the data but I noted the maximum for each rep.
150, 151, 158 and 164. They were about 10 bpm down on last time so a great improvement.
Transition run 12:00 [3] 2.0 mi (6:00 / mi)
shoes: Asics 2150
Monday May 30, 2011 #
Bike 1:55:12 [3] 29.36 mi (3:55 / mi)
ahr:136 max:160 slept:8.0
Transition run 21:20 [2] 3.14 mi (6:48 / mi)
ahr:152 max:161 shoes: Asics 2150
Swimming 50:00 [3] 2.5 km (20:00 / km)
1,2,3,2,1,2,3,2,1,2,3,2,1 pull set.
Sunday May 29, 2011 #
Bike warm up/down 18:44 [3] 5.24 mi (3:35 / mi)
slept:8.0 shoes: Planet X
Bike race 4:46:17 [4] 100.0 mi (2:52 / mi)
ahr:151 max:160 shoes: Planet X
The westerly wind was very strong so the 1st 10 miles of each lap was a struggle and then the 2nd part was very nice. Kept the HR in the 150's into the wind and 140's with it.
I think my legs took a bit of warming up as the 1st lap was slower than I expected. On the 2nd lap the other cyclists started and Farnham Tri were running an event so I had others to work off.
Didn't feel great on the 3rd lap as my stomach started doing somersaults from the powerbar I'd eaten. This eased off and I felt really strong for the last 2 laps which bodes well for the IM. I started to pick off other riders at this point and helped psychologically. The wind certainly picked up for the last laps and I took some swipes from it.
The effort was harder than I want in Bolton and I'm very happy with this session. My legs feel pretty good too.
10m splits.
33.57.
25.28.
32.11.
24.51.(p.b. but massive tailwind)
31.54.
25.06.
31.14.
25.12.
31.25.
24.59.
Bike warm up/down 20:52 [2] 6.67 mi (3:08 / mi)
ahr:142 max:164 shoes: Planet X
Saturday May 28, 2011 #
Note
(rest day)
Friday May 27, 2011 #
Circuits 1:00:00 [2]
slept:7.0
85, 35, 50, 152 and 130.
Drops, raises and up to 5 singles on swiss ball.
Bike warm up/down 17:48 [3] 5.22 mi (3:25 / mi)
Bike hills 1:11:31 [4] 18.33 mi (3:54 / mi)
ahr:149 max:163
Tried to keep a cap of 160 on the HR. First rep a bit slow at 12.18 turn around, then picked it up mostly in 4th gear but down to 3rd for the 1st hairpin.
Bike warm up/down 19:24 [3] 5.32 mi (3:39 / mi)
ahr:138 max:152
Thursday May 26, 2011 #
Swimming 40:00 [3] 2.0 km (20:00 / km)
slept:7.0
Not as cold as I thought it would be.
2 x 1km loop. Not sure what the time was exactly as I still haven't got a new battery in my watch.
Note
slept:2.0
running warm up/down 10:00 [2] 1.5 mi (6:40 / mi)
shoes: Asics 2150
running 36:00 [4] 5.0 mi (7:12 / mi)
shoes: Asics 2150
Much better than expected after the long run yesterday. Could feel the hamstring when I got tired but concentrated on form.
Wednesday May 25, 2011 #
Circuits 1:00:00 [2]
slept:8.0
80, 35, 50, 145 and 125.
Raises x 60 and drops with 12.
running long 1:44:34 [3] 15.2 mi (6:53 / mi)
ahr:156 max:164 shoes: Asics 2150
Could feel my hamstring but not enough to stop.
Tuesday May 24, 2011 #
Swimming intervals 42:00 [4] 2.2 km (19:05 / km)
slept:8.0
200 pull.
3 x 300m.
3 x 200m.
3 x 100m.
Body does not like working hard this early.
5.42's, 3.48's and 1.50's.
Bike warm up/down 29:52 [3] 10.0 mi (2:59 / mi)
ahr:149 max:160 shoes: Planet X
Bike 25:35 [5] 10.0 mi (2:34 / mi)
ahr:169 max:183 shoes: Planet X
Very surprised with the low HR tonight but maybe that reflects on the time and also my seat which slipped down further with each bump.
Worked hard though.
Bike warm up/down 21:59 [3] 7.32 mi (3:00 / mi)
ahr:140 max:156 shoes: Planet X
Monday May 23, 2011 #
Note
Gonna be a tough couple of weeks and hope that I can fit everything in.
I feel as though the training has gone well so far but seem as though I'm not doing enough in each sport but I suppose that's multisport for you.
Jack of all trades and master of none.
Bike 2:01:34 [3] 31.83 mi (3:49 / mi)
ahr:141 max:161 slept:7.0
running 30:00 [2] 3.9 mi (7:42 / mi)
shoes: Asics 2150
Circuits 1:00:00 [2]
85, 35, 50, 145 and 125.
60 raises and got some single leg action in on the swiss ball.
Sunday May 22, 2011 #
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
slept:9.0 shoes: Adidas swoops 2
Orienteering 39:20 [5] 5.9 mi (6:40 / mi) +145m 6:12 / mi
ahr:174 max:194 shoes: Adidas swoops 2
Went off with a small lead I think and took the safe routes. Saw Audrius near 2 but still kept it safe. The map was a little out of date but not too bad until I was nearing #5. Found too many large depressions that weren't mapped. I can understand veg changing but not big chuffing holes in the ground. I was nearing the point of going on with the course without punching so headed the short distance to 6, back tracked and found it. I had lost 5 mins and thought that was it.
I put my foot down and took a few risks just in case Audrius lost some time. Saw him coming out of my #11 and tried to keep up the pace. Dropped another minute on #13 but then caught sight of him going up the hill to #14. I tried to keep some trees between him and myself so if he turned around he wouldn't see it was me. He glanced around when he punched #15 and ran off like a scared rabbit with a 20m lead. I knew it was gonna hurt but put the afterburners on and over took him to the last control.
Happy with the win after that mistake and good for a SLOW 1-2.
Not sure what the planner was thinking about with all the zig zag controls near the end but the first 2/3's of the course was good.
Saturday May 21, 2011 #
running warm up/down 20:00 [1] 4.4 km (4:33 / km)
slept:8.0 shoes: Asics DS trainer 09
Orienteering race 15:01 [5] 2.6 km (5:47 / km) +20m 5:34 / km
ahr:181 max:188 shoes: Asics DS trainer 09
Was having a cracking run until #12. Saw Vince come out of #11 and ran after him trying to keep my concentration. Both of us ran straight past it because we were trying to work out the veg boundry of forest on the map as opposed to the scattered trees in reality. Nearly got to #13 before turning around and going back. 1 min lost!!! 15secs on #19 as I was following an unmapped path but otherwise all good.
Orienteering race 12:19 [5] 2.6 km (4:44 / km) +10m 4:39 / km
shoes: Asics DS trainer 09
Had a 30 second lead after the first race so went out first a minute ahead of 2nd. Didn't like waking up the controls and sometimes they seemed to take an eternity to bleep.
Dropped 20 secs at #3 and a few at #7 but a clean run overall.
Made all the right decisions today and felt physically good.
Friday May 20, 2011 #
Circuits 1:00:00 [2]
slept:8.0
Swimming 42:00 [4] 2.0 km (21:00 / km)
200 crawl.
200 pull.
100 kick.
100 catch up.
2 x 300.
1 x 200.
2 x 100.
4 x 50.
200 crawl.
The reps were great. Pushed it a little and the times were, 5.30's, 3.35 and 1.45's.
Thursday May 19, 2011 #
Swimming 50:00 [3] 2.5 km (20:00 / km)
slept:8.5
running warm up/down 11:00 [2] 1.66 mi (6:38 / mi)
shoes: Asics 2150
running intervals 33:00 [5] 7.4 km (4:28 / km)
shoes: Asics 2150
10 min tempo. 1.8m at 5.34 pace.
5 x 3 min off 90 sec. 2 min after the tempo.
Pretty much 900m each rep and worked hard.
Wednesday May 18, 2011 #
Circuits 1:00:00 [2]
slept:7.5
85, 35, 50 and 125 x 2.
60 raises, drops and swiss ball.
Bike 2:24:57 [3] 44.1 mi (3:17 / mi)
ahr:141 max:162
Tongham, Elstead, Hindhead, Bordon, RAF Oakhanger(big golfballs), East Worldham(nice hill), Alton and home.
HR has really come down in the last week.
Tuesday May 17, 2011 #
Swimming 42:00 [3] 2.0 km (21:00 / km)
slept:7.5
Bike warm up/down 30:00 [3] 9.12 mi (3:17 / mi)
ahr:145 max:155
Bike intervals 1:00:13 [4] 20.46 mi (2:57 / mi)
ahr:147 max:161
3 min fast cadence, 3 min slow, 3 min fast, 3 min slow and 3 min steady.
Legs have recovered. I didn't blitz it today but more training in the bank.
Bike warm up/down 26:53 [3] 8.65 mi (3:06 / mi)
ahr:138 max:158
Transition run tempo 17:48 [4] 3.0 mi (5:56 / mi)
ahr:170 max:186 shoes: Asics 2150
The middle mile was very comfortable on the polo fields.
Monday May 16, 2011 #
Circuits 1:00:00 [2]
slept:7.0
75, 35, 50, 135, 115.
Calves x 60, drops 3 x 15.
Got the swiss ball out and 3 x 10 double.
Bike 1:56:35 [2] 33.2 mi (3:31 / mi)
ahr:136 max:154
Fleet, Bentley, Frensham, The Sands, Tongham, Ash Green and home.
Transition run 30:00 [2] 4.43 mi (6:46 / mi)
ahr:157 max:166 shoes: Asics 2150
Along the canal.
Sunday May 15, 2011 #
running 5:00 [1] 1.0 km (5:00 / km)
slept:8.0 shoes: Adidas swoops 2
Orienteering race 38:44 [5] 5.5 km (7:03 / km) +170m 6:06 / km
shoes: Adidas swoops 2
Loved this. Didn't get off to the best start but got in a group behind KingTim. He took us around for the first 7 controls then went off for a potter I think? Got into the map and dropped the other guys on my gaffle after the map change and then caught some more up for the final loop.
Finish well and the ground was much nicer underfoot. Lots of little errors early on but this improved as the course progressed.
We were 10th overall which was what I thought we could achieve.
Bike 1:35:10 [3] 23.92 mi (3:59 / mi)
Strarted from Stockbridge and got halfway up Pea Royd Lane(80m) and realised I had forgotten my water bottles. After going back to get them I went back up the lane and onto the top. Into a wind for about half an hour and my legs told me to F@ck off. Turned around with my tail between my legs but the wind on my back.
Week 5 tomorrow and there's still plenty of time to train hard.
Saturday May 14, 2011 #
running 5:00 [1] 1.0 km (5:00 / km)
slept:7.0 shoes: Adidas swoops 2
Orienteering race 1:28:37 [4] 10.4 km (8:31 / km) +360m 7:16 / km
shoes: Adidas swoops 2
What a crap run.
Started making small errors on all controls and stuffed up #7 by 3mins. Couldn't get running with the underfoot conditions as I'm a southern softy!!! Got the middle part going ok then too many mistakes on the final part. I hate 1:15000.
Friday May 13, 2011 #
Note
(rest day)
Thursday May 12, 2011 #
Swimming 45:00 [3] 2.0 mi (22:30 / mi)
slept:7.0
Bike 1:00:00 [3] 18.1 mi (3:19 / mi)
Wednesday May 11, 2011 #
Swimming 37:00 [3] 1.9 km (19:28 / km)
slept:7.0
200 crawl.
2,3,2,1 crawl,2,3,2,2 crawl.
running warm up/down 15:00 [1] 2.0 mi (7:30 / mi)
shoes: Asics 2150
running 27:00 [4] 5.1 km (5:18 / km)
shoes: Asics 2150
3 sets of
3 min, 2 min and 1 min.
Then 5 x 1 min.
All off 1 min.
Tuesday May 10, 2011 #
Swimming 42:00 [3] 2.0 mi (21:00 / mi)
slept:6.0
200 pull.
4, 3, 2, 1.
8 x 50.
200 crawl.
Bike 51:00 [4] 17.0 mi (3:00 / mi)
2 at 14 and 2 at 15.
HR
156 163
158 165
169 177
171 179
Transition run 12:00 [4] 2.0 mi (6:00 / mi)
shoes: Asics 2150
Circuits 30:00 [3]
Monday May 9, 2011 #
Swimming 32:00 [3] 1.6 km (20:00 / km)
slept:7.0
An easy week hoping to concentrate more on the swimming before pushing on again next monday.
200 crawl.
200 pull.
200 kick.
200 catch up.
200 crawl.
200 recovery.
200 croc.
200 crawl.
Bike 1:05:15 [3] 20.01 mi (3:16 / mi)
Transition run 13:01 [3] 2.0 mi (6:30 / mi)
shoes: Asics 2150
Sunday May 8, 2011 #
Bike long 4:12:23 [3] 76.72 mi (3:17 / mi)
ahr:151 max:177
Started from Ockham, out towards Petworth.
Two sportives got mixed up here with another using yellow signs as well. Their marshals diverted us onto their course even though theirs was a women only and some of the riders around me were very hairy arsed!!!
At this point I was starting to feel the hills. I don't know why but had felt crap from the start so I turned around and headed up towards Guildford.
Did get pooped on from a bird(the fluffy kind) today for the first time in my life.
Note
Saturday May 7, 2011 #
Orienteering 1:12:21 [3] 10.04 km (7:12 / km)
shoes: Adidas swoops 2
Went round with a map with a course from a few years back.
Friday May 6, 2011 #
Circuits 1:00:00 [2]
110, 85, 85 and 152 x 2.
Swimming 56:59 [3] 3.0 km (19:00 / km)
Felt bloody brilliant.
It was so easy and only got a little tired near the very end. A combination of things I think.
Wore my tri shorts, not doing it first thing in the morning and the faster pace of the pull set the other day,
Knocked off 90 seconds from last year and being on the bike after 75 mins at the IM seems very realistic now.
18.50(p.b)
19.03
19.06
Thursday May 5, 2011 #
Swimming 41:00 [4] 2.0 km (20:30 / km)
First half of each rep was staedy and the 2nd half hard. Tough work at the end.
running warm up/down 11:49 [2] 1.64 mi (7:12 / mi)
shoes: Asics 2150
running intervals 37:00 [5] 6.5 km (5:42 / km)
shoes: Asics 2150
5 min tempo(0.93m) then 5 sets of (500, 200 and 300 off 100m float).
90 sec at the end of each set.
Times were 1.34's, 34's and 55's ave.
Wednesday May 4, 2011 #
Circuits 1:00:00 [2]
Bike 2:07:37 [3] 37.79 mi (3:23 / mi)
ahr:143 max:160
Tongham, Hankley, Hindhead, Bordon, Bentley, Fleet and home.
Tuesday May 3, 2011 #
Swimming 42:00 [4] 2.0 km (21:00 / km)
slept:7.0
200 pull.
2 sets of 3, 2, 1. Off 30, 20 and 10.
4 x 50.
200 crawl.
Bike 30:00 [3] 10.68 mi (2:49 / mi)
ahr:154 max:160 shoes: Planet X
Bike intervals 1:02:19 [4] 22.97 mi (2:43 / mi)
ahr:155 max:173 shoes: Planet X
Really hard to raise the HR when I had a tail wind but had no problem when riding into it.
Session went ok but a few nervy wobbles.
Bike warm up/down 22:30 [3] 6.85 mi (3:17 / mi)
shoes: Planet X
Transition run tempo 17:56 [4] 3.0 mi (5:59 / mi)
ahr:160 max:178
Monday May 2, 2011 #
Bike 1:59:33 [3] 33.8 mi (3:32 / mi)
rhr:43 slept:9.0
Really didn't enjoy this. The wind seem to be against me the whole way. HR was all over the place as well.
Tongham, Elstead, Milford, Guildford, Farnham and home.
Transition run 25:27 [3] 4.0 mi (6:22 / mi)
ahr:164 max:177 shoes: Asics 2150
Circuits 1:00:00 [2]
110, 80, 90, 152 and 152.
Core x 30 and 2 min.
Sunday May 1, 2011 #
Bike long 3:50:45 [3] 67.3 mi (3:26 / mi) +1753m 3:10 / mi
ahr:149 max:173 slept:9.0
Up and over to Cranleigh, down towards Petworth, back up to Coldharbour, Leith, White Downs, Ranmore and Coombe Bottom.
Kept the effort correctly this week and let them go when I was passed. Good on the hills and only went over 170 once going up White Downs which is to be expected(20%).
Finished at Shere with an ice cream, bottle of fat coke, paddling with the ducks and hearing we smashed the Toon. Doesn't get any better!!!