Training Log Archive: paul cIn the 31 days ending May 31, 2013:
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Friday May 31, 2013 #
running warm up/down 7:55 [2] 1.86 km (4:15 / km)
ahr:160 max:173 shoes: Asics 2160 #2
running intervals 27:42 [4] 6.0 km (4:37 / km)
shoes: Asics 2160 #2
Legs were pretty battered from yesterday so didn't smash myself.
3.53, 48, 47, 46, 44 and 43.
running warm up/down 5:03 [2] 1.16 mi (4:21 / mi)
Circuits 30:00 [1]
Thursday May 30, 2013 #
Swimming intervals 50:00 [4] 2.5 km (20:00 / km)
All of them going on 2 min pace. This gave me between 10 secs or 25 secs recovery which made it a tough session. Every other 200 using the pull bouy to keep form.
Bike warm up/down 30:43 [3] 7.57 mi (4:03 / mi) +128m 3:51 / mi
ahr:147 max:162
Bike hills 1:17:17 [4] 15.86 mi (4:52 / mi) +1000m 4:04 / mi
ahr:158 max:173
The road was very wet so I was careful on the descents. Legs not too bad but I wasn't giving it 100%.
Bike warm up/down 22:23 [3] 7.34 mi (3:03 / mi)
ahr:138 max:156
Transition run 21:23 [2] 3.0 mi (7:08 / mi) +24m 6:57 / mi
ahr:156 max:162 shoes: Asics 2160 #2
Wednesday May 29, 2013 #
running 1:13:04 [3] 11.15 mi (6:33 / mi) +107m 6:22 / mi
ahr:162 max:174 shoes: Asics 2160 #2
I think I pushed this a little too hard but only tomorrow will tell. Need new trainers.
Circuits 30:00 [1]
Tuesday May 28, 2013 #
Swimming 30:00 [3] 1.6 km (18:45 / km)
This is a very cold lake as it's spring fed but Tooting Bec Lido is even colder.
14 Degrees and it felt comfortable. The 400m loop was the only one open so did 4 laps. Arms were sore for the 1st 2 laps but ok after that. Time is a guess.
Bike intervals 1:25:00 [4] 28.0 mi (3:02 / mi)
5 min wu
4 sets of 15min off 5 easy
5 min wd
Mostly in the low 150's on the reps.
Orienteering race 22:56 [5] 5.2 km (4:25 / km) +22m 4:19 / km
ahr:180 max:189 shoes: Asics ds skyspeed 2
Simple enough on the technical side and I got all of the RC's correctly shaving a few seconds here and there. Only dropped 5 secs on #6 as I cut in early and went across on the boarding.
Distance ran was 5.74km.
Monday May 27, 2013 #
Bike 1:44:35 [3] 28.51 mi (3:40 / mi) +569m 3:27 / mi
ahr:148 max:171
From Newlands, Peaslake, Holmbury, Leith, Ewhurst, Barhatch(HR 171), Peaslake, Abinger Hammer and back through Shere.
Loving the hills at the moment and feeling good on them.
Transition run 19:28 [3] 3.0 mi (6:29 / mi) +35m 6:16 / mi
ahr:158 max:166 shoes: Asics 2160 #2
Circuits 30:00 [1]
Sunday May 26, 2013 #
Bike warm up/down 18:07 [3] 5.61 mi (3:14 / mi)
ahr:156 max:168 shoes: Planet X
Bike 1:58:00 [3] 40.0 mi (2:57 / mi)
ahr:156 max:168 shoes: Planet X
Had the rear disc on and I wasn't getting anywhere. The wind wasn't coming in from the side very often which could have helped slow me down so I think I did the right thing. There is plenty of time and I'm not going to flog a dead horse...
Bike warm up/down 17:50 [2] 5.42 mi (3:17 / mi)
ahr:144 max:160
Swimming 40:00 [3] 2.0 km (20:00 / km)
200wu
200 pull
4 x 66 drill/fs
4 x 66 off 15 descending
4 x 200 pull breathing 7/3 alternating lengths.
Saturday May 25, 2013 #
Swimming 44:48 [3] 2.6 km (17:14 / km)
Friday May 24, 2013 #
Bike 1:15:00 [4] 23.5 mi (3:11 / mi)
10 wu
4 x 3 fast cadence/3 big gear/ 3 fast/ 3 big gear/3 steady.
5 wd
ok session and legs feel fine.
Thursday May 23, 2013 #
Note
running intervals 40:00 [4] 5.86 mi (6:50 / mi)
ahr:154 max:182 shoes: Asics 2160 #2
Wednesday May 22, 2013 #
Bike 55:31 [3] 17.55 mi (3:10 / mi)
ahr:150 max:165
Circuits 30:00 [1]
Tuesday May 21, 2013 #
Swimming 30:00 [3] 1.5 km (20:00 / km)
Bike warm up/down 23:15 [3] 7.82 mi (2:58 / mi)
ahr:153 max:168
Bike 25:40 [5] 10.0 mi (2:34 / mi)
ahr:171 max:179
I wasn't sure of which direction the wind was coming from as I started but it did feel easier keeping a slightly quicker pace for the first 2 miles so sort of guessed a NNE direction.
Got to the 5m point in 13.10 but I had already turned into the wind so knew I had to work hard. The last few miles flew by in sub 2.15's (downhill) and I felt the energy levels were quite good.
I used the Carrera again but put my deep rims on. With a better wind this week it's hard to work out how much better this was than the 1.20 secs improvement. I'll take it though.
Bike warm up/down 23:46 [3] 7.55 mi (3:09 / mi)
ahr:146 max:165
Monday May 20, 2013 #
Note
I feel good within myself and although I don't feel like I need an easy week, I need to let my body adapt to the training done.
Bike 57:47 [3] 17.54 mi (3:18 / mi) +169m 3:12 / mi
ahr:142 max:162
Circuits 30:00 [1]
Sunday May 19, 2013 #
Swimming 44:20 [3] 2.52 km (17:36 / km)
Bloody freezing in there and had to get out after getting too cold.
Bike 1:57:14 [3] 32.24 mi (3:38 / mi) +690m 3:25 / mi
ahr:152 max:171
This was a good ride and after only 3 weeks of training, I feel very strong on the hills and look forward to them now. Pushed it a few times to overtake a group and Ranmore where 1 bloke tried to latch on. By the end I was sitting nicely in the mid 150's on the hills.
Transition run 1:26:49 [3] 11.91 mi (7:17 / mi) +223m 6:53 / mi
shoes: Asics 2160 #2
Glad I did this session. I think that a combination of lack of running due to achilles operation before Bolton and not running long off a shortened bike led to me suffering on the marathon that day. This is one of three sessions (1 in each of the 3 base periods) that I hope will take that weakness out.
Saturday May 18, 2013 #
running 1:00:10 [2] 8.48 mi (7:06 / mi)
ahr:151 max:164
Note
Friday May 17, 2013 #
running intervals 40:00 [4] 5.85 mi (6:50 / mi)
ahr:189 max:168 shoes: Asics 2160 #2
Circuits 30:00 [1]
Thursday May 16, 2013 #
Bike warm up/down 23:29 [3] 7.36 mi (3:11 / mi)
ahr:128 max:155
Bike hills 56:54 [4] 13.56 mi (4:12 / mi) +524m 3:45 / mi
ahr:158 max:170
8.50 for the first 2 and then about 8.10's for the other 3.
Tough session but I thoroughly enjoyed it.
Bike warm up/down 28:03 [3] 7.08 mi (3:58 / mi) +154m 3:43 / mi
ahr:140 max:162
Wednesday May 15, 2013 #
running warm up/down 20:00 [1] 4.52 km (4:25 / km)
ahr:162 max:175 shoes: Adidas swoops 2
Orienteering 45:42 [3] 8.2 km (5:34 / km) +140m 5:08 / km
ahr:167 max:175 shoes: Adidas swoops 2
Took this as a steady run and ensured I kept checking my HR so that I didn't get carried away.
Dropped 30 secs at #12, 16 and 18 but otherwise happy with the run.
running 20:32 [3] 4.58 km (4:29 / km)
ahr:147 max:163 shoes: Adidas swoops 2
Circuits 30:00 [1]
Tuesday May 14, 2013 #
Swimming intervals 45:00 [4] 2.0 km (22:30 / km)
1,2,3,2,1,2,3,2,1.
Better session this week.
Bike intervals 1:04:00 [4] 21.0 mi (3:03 / mi)
ahr:150 max:157
15 min wu straight into
3 x 15 off 2 min
Did this all in a big gear for some strength hence the lower HR.
Transition run 13:27 [2] 2.0 mi (6:43 / mi)
shoes: Asics 2160 #2
Monday May 13, 2013 #
Bike 59:49 [3] 17.63 mi (3:24 / mi) +159m 3:18 / mi
ahr:142 max:161
Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
ahr:132 max:138
Transition run 13:25 [2] 2.0 mi (6:42 / mi)
ahr:155 max:164 shoes: Asics 2160 #2
Circuits 30:00 [1]
Sunday May 12, 2013 #
Swimming long 1:00:00 [3] 3.0 km (20:00 / km)
Tooting opens to the public next week so should be easier.
Saturday May 11, 2013 #
Bike long 3:52:25 [3] 70.16 mi (3:19 / mi)
ahr:150 max:174
Most of the ride HR was in the mid 140's which is about right for now and feeling good today towards the end is a positive.
Transition run 30:48 [3] 4.7 mi (6:33 / mi)
ahr:158 max:169 shoes: Asics 2160 #2
Swimming 45:00 [3] 2.0 km (22:30 / km)
Friday May 10, 2013 #
running tempo 40:00 [4] 6.03 mi (6:38 / mi)
shoes: Asics 2160 #2
Circuits 30:00 [1]
Thursday May 9, 2013 #
Bike warm up/down 25:23 [3] 6.25 mi (4:04 / mi)
ahr:149 max:160
Bike hills 47:23 [4] 10.21 mi (4:38 / mi)
ahr:155 max:168
Then on the 9th rep a rear spoke snapped and the wheel is that buckled that I had to detach the rear brakes. Took me a while so I took the easy option of limping back to the car.
Happy with how I felt during the session and although it was hard, I wasn't balls out. The max HR shows this.
Bike warm up/down 20:06 [2] 6.56 mi (3:04 / mi)
ahr:136 max:156
Transition run 14:05 [2] 2.0 mi (7:02 / mi)
ahr:153 max:161 shoes: Asics 2160 #2
Swimming 45:00 [3] 1.8 km (25:00 / km)
Wednesday May 8, 2013 #
running hills 1:15:02 [3] 9.84 mi (7:38 / mi)
ahr:147 max:170 shoes: Asics 2160 #2
Circuits 30:00 [1]
Tuesday May 7, 2013 #
Swimming 40:00 [4] 2.0 km (20:00 / km)
Bike warm up/down 32:54 [3] 10.59 mi (3:06 / mi)
ahr:148 max:163
Bike tempo 26:58 [5] 10.0 mi (2:42 / mi)
ahr:167 max:174
Wasn't sure what to expect especially doing it on my own and on the training bike.
Went off steady ish but soon found it tough going into a slight wind. Legs were working harder than my CV which is to be expected. Got to the halfway point in 14.00 and then used the wind up the hill. Back in 12,58 and worked hard all the way.
It's definitely a target that I will smash after the first block of training and will be good to see the progression as I'll be doing a few more of these.
Bike warm up/down 24:01 [2] 7.57 mi (3:10 / mi)
Transition run 13:45 [2] 2.0 mi (6:52 / mi)
Monday May 6, 2013 #
Bike 1:44:24 [3] 32.2 mi (3:15 / mi)
ahr:144 max:160
Transition run 13:30 [2] 2.0 mi (6:45 / mi)
ahr:151 max:160 shoes: Asics 2160 #2
Circuits 30:00 [1]
Sunday May 5, 2013 #
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas swoops 2
Orienteering race 41:34 [5] 6.5 km (6:24 / km) +255m 5:21 / km
max:195 shoes: Adidas swoops 2
I went off in 11th with SYO and decided to pace my own race rather than stupidly try to stay with him. Fortunately we were on different gaffles so I settled in to try and make it safe. After the long slog up the hill towards #2 I was very hesitant going in but no major worries. I didn't use a good enough bearing on #4 and ended up in the open to the East.
#7 seemed a long way down the ride but got there eventually. Ok to #10 but was too low going into #11.
I could have had straighter lines to 14 and 15. As I exited towards #16 I noticed a dark top out of the corner of my eye coming in some way off. I didn't think anything off it at the time but it turns out it was Mark.
I was clean to 16 and as I got to the edge of of the open, I saw Jon X and Duncsn Archer off on their merry way to 18. I then got excited and proceeded to fuck #17 letting Bown past me. I tried to push it on the path behind him but he kept it to about 20m. Up the hill to #18 I slowly caught him up and decided rather than get stupid and push past him, to check my codes and wait. I tried to nip in front at 19 but he pushed a little so I waited and kicked hard to 20. This worked and we ended up in 9th. Not a bad result but with some team changes, should have been 6th.
I was again happy with the physical side not really tiring until the end.
Saturday May 4, 2013 #
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas swoops 2
Orienteering race 1:20:29 [5] 11.4 km (7:04 / km) +460m 5:52 / km
ahr:175 max:185 shoes: Adidas swoops 2
I thought I got #8 bang on but I went to the larger thicket to the SW. 30 secs.
Initially I thought I'd got the long leg wrong but as it turned out, I was only 30 seconds down and saved two contours. I tried to stay high to #14 but missed the open just before the control as I was too high and I carried on to the rough open to the S which all looked correct. 2.30.
What was pleasing though is that I got 6 of the fastest splits over the last 7 controls. All I had in my mind was Jez's 79 min time in my head and trying to beat it. It turned out though that I didn't but 4 others did...
Pretty happy now with the result and being strong in the 2nd half of the course. Next year M40, bring it on.
http://www.boc.routegadget.co.uk/boc/reitti.cgi?ac...
Friday May 3, 2013 #
running 30:14 [2] 4.54 mi (6:40 / mi)
ahr:153 max:162 shoes: Asics 2160 #2
Circuits 20:00 [1]
Thursday May 2, 2013 #
Bike warm up/down 19:30 [2] 6.17 mi (3:10 / mi)
Bike hills 57:35 [3] 13.76 mi (4:11 / mi) +500m 3:46 / mi
max:160
Transition run 13:59 [2] 2.0 mi (6:59 / mi)
ahr:159 max:170 shoes: Asics 2160 #2
Swimming 45:00 [3] 2.0 km (22:30 / km)
200 pull
7 x 50 drills/50 fs
5 x 100 on 2 min. 1.40's
200 pull
200 fs
Wednesday May 1, 2013 #
Orienteering 1:00:00 [3] **** 10.21 km (5:53 / km) +150m 5:28 / km
shoes: Adidas swoops 2
http://www.ntoa.com/training/tero_worldcup05_GB.pd...
I then put in on the updated route gadget for a more up to date map.
Went for a potter around and was fairly acurate for most of it. Stopped a few times to look at the route ahead and conditions were perfect with good running and weather. Time includes wu and wd. 40 mins overall with no flags and not pushing it.
Saw the Streets in the car park beforehand also getting some training in. I don't know why thay are using The Chanteries as the warm up area as Blackheath was origionally going to be used and much more relavent terrain?
Circuits 30:00 [1]