Training Log Archive: paul cIn the 31 days ending Aug 31, 2013:
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Saturday Aug 31, 2013 #
8 AM
Swimming 38:00 [3] 2.25 km (16:53 / km)
Thorpe lake for the last open water session. Felt a bit sore from last night but all is good. Time a guess.
Friday Aug 30, 2013 #
6 PM
Swimming intervals 48:00 [4] 2.4 km (20:00 / km)
2 x 300 off 15. 1st fs 2nd pb
3 x 33 kick, 33 pb.
10 x 100 off 20 as 33 build, 33 fast and 33 long strokes.
600 pb breathing as 3,4,5,and 6.
Feeling the water very well indeed.
3 x 33 kick, 33 pb.
10 x 100 off 20 as 33 build, 33 fast and 33 long strokes.
600 pb breathing as 3,4,5,and 6.
Feeling the water very well indeed.
Thursday Aug 29, 2013 #
4 PM
Bike 1:45:53 [3] 31.0 mi (3:25 / mi) +580m 3:14 / mi
ahr:154 max:172 shoes: Planet X
JS loop minus going down Leith and going up Coldharbour.
For some reason my HR was up by about 10bpm even though I was hardly touching the pedals. I was hoping this ride would help me set some maximum HR zones for next week but I had to ride on perceived effort.
I did feel very good this afternoon and the taper is definitely helping. The hills were easy and I would have gone under 2 hrs if I had done the whole ride.
I'm ready.
For some reason my HR was up by about 10bpm even though I was hardly touching the pedals. I was hoping this ride would help me set some maximum HR zones for next week but I had to ride on perceived effort.
I did feel very good this afternoon and the taper is definitely helping. The hills were easy and I would have gone under 2 hrs if I had done the whole ride.
I'm ready.
6 PM
Transition run 33:01 [3] 4.68 mi (7:03 / mi) +35m 6:54 / mi
ahr:160 max:175 shoes: Asics Culumus 14
Along the NDW with 10 x 1 minute thrown in. I could feel the achilles at the start but it soon went.
Wednesday Aug 28, 2013 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
Drills in Tenbury pool. Like a bath and way too hot to train in.
Tuesday Aug 27, 2013 #
6 AM
Bike 1:20:54 [3] 25.75 mi (3:09 / mi) +211m 3:04 / mi
ahr:148 max:163
Stunning more in the park with the mist and rising sun. 3 laps and HR was unsurprisingly high for this early start.
7 AM
Transition run 20:45 [2] 3.01 mi (6:54 / mi)
ahr:162 max:166 shoes: Asics Culumus 14
Easy on the morning route.
Monday Aug 26, 2013 #
Note
(rest day)
Pool was shut this morning so swapping today with Friday.
Sunday Aug 25, 2013 #
11 AM
Bike 2:40:45 [3] 51.05 mi (3:09 / mi) +384m 3:05 / mi
ahr:144 max:162 shoes: Planet X
From Bere Regis to the New Forest. Had a bit of a tailwind to start with and made the most of it. I really enjoyed the NF and followed the half tri route from 3 years ago. Wasn't sure if the legs would handle the climbing from a few weeks away but there weren't too bad. I finished the last 15 minutes at a tempo pace and was feeling good.
1 PM
Transition run 40:21 [3] 6.02 mi (6:42 / mi) +66m 6:29 / mi
ahr:156 max:180 shoes: Asics Culumus 14
Started off on the half route across and up the first hill. Then went up W and followed the road to the car. Slowly wound the pace up finishing with a 5.22 last mile where I buried myself. Achilles still sore afterwards but it will get through.
Saturday Aug 24, 2013 #
8 AM
Swimming 48:08 [3] 3.0 km (16:03 / km)
2 laps around Thorpe. Good finish to the 2nd lap and overall happy.
Friday Aug 23, 2013 #
9 AM
Bike 1:25:24 [3] 25.99 mi (3:17 / mi)
ahr:145 max:158
Last one to Nykøbing before the flight home.
Thursday Aug 22, 2013 #
7 AM
Swimming intervals 1:00:00 [4] 2.7 km (22:13 / km)
200 wu
1, 2, 3, and 400 all pull. 2nd half of each fast all off 30.
10 x 50 off 20. Odds easy, evens fast.
5 x 200 of 20. I think the pool here is longer than 25m as times were slow.
1, 2, 3, and 400 all pull. 2nd half of each fast all off 30.
10 x 50 off 20. Odds easy, evens fast.
5 x 200 of 20. I think the pool here is longer than 25m as times were slow.
Wednesday Aug 21, 2013 #
7 AM
Bike intervals 2:45:03 [4] 50.72 mi (3:15 / mi)
ahr:141 max:166
I got halfway to København on mostly cycle paths and crossing the old bridge. Mixed up the time with reps from 10 mins down to 1 with equal recoveries. Even reps were small gear and odds large gear.
I didn't do the transition run as achillies is still giving me some stick.
I didn't do the transition run as achillies is still giving me some stick.
Tuesday Aug 20, 2013 #
11 AM
Bike 1:31:43 [3] 28.09 mi (3:16 / mi) +57m 3:15 / mi
ahr:140 max:159
Out to Marielyst and back. After a no wind no bike day yesterday the wind has cone back from the NW so tomorrow will be interesting.
Monday Aug 19, 2013 #
Note
Build period is over and I'm happier with it than the last Base phase. Going into the taper now and peaking for the next few weeks. Mostly the same as the last 3 weeks but just less volume overall.
7 AM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Normal drills session in Nykøbing. Good session.
Sunday Aug 18, 2013 #
12 PM
Orienteering race 43:28 [4] 6.7 km (6:29 / km)
shoes: Adidas swoops 2
Cup competition for Farum OK and although I made a 3 min parallel error on #4 I won by a minute. The 2nd half of the course went really well and I felt I had lots of energy at a cruisy pace.
Saturday Aug 17, 2013 #
7 AM
Swimming 40:00 [3] 2.4 km (16:40 / km)
Lasted a bit longer this morning. It was like a mill pond out there and Dorte got some great pictures with the rising sun in the background of me swimming.
11 AM
Bike 3:00:03 [3] 55.43 mi (3:15 / mi) +61m 3:14 / mi
ahr:140 max:158
Out to Lolland and back.
I didn't do the planned 90 min run off the bike as I've got an O race in the morning instead.
I didn't do the planned 90 min run off the bike as I've got an O race in the morning instead.
Friday Aug 16, 2013 #
11 AM
Swimming 30:00 [3] 1.7 km (17:39 / km)
The Baltic is bloody cold this year and could have done with a swim cap. Didn't fancy swallowing sea water for another 30 minutes.
Thursday Aug 15, 2013 #
7 AM
Swimming 40:00 [3] 2.0 km (20:00 / km)
Drills in Nykøbing pool.
1 PM
Bike 1:00:13 [3] 18.75 mi (3:13 / mi) +61m 3:11 / mi
ahr:136 max:152
HR seems to be getting lower each week which although is great for fitness, it's buggering up my thoughts on race effort.
Out towards Nykøbing with a slightly lighter wind than yesterday.
Out towards Nykøbing with a slightly lighter wind than yesterday.
2 PM
Transition run 30:00 [2] 4.32 mi (6:57 / mi)
shoes: Asics Culumus 14
Very easy on the coastal path towards Gedser.
Wednesday Aug 14, 2013 #
1 PM
Bike intervals 1:59:51 [4] 36.39 mi (3:18 / mi) +78m 3:16 / mi
ahr:142 max:163
20 min wu
5 sets of 10 minutes off 5 mins
30 min wd
Efforts were mostly in the 150's either with or against a bloody strong wind. No hedges in Denmark so no shelter. A good shorter but slightly more intense session.
5 sets of 10 minutes off 5 mins
30 min wd
Efforts were mostly in the 150's either with or against a bloody strong wind. No hedges in Denmark so no shelter. A good shorter but slightly more intense session.
3 PM
Transition run tempo 24:00 [4] 4.0 mi (6:00 / mi)
shoes: Asics Culumus 14
Progression run that I kept a high cadence and felt good. Out to the costal path to keep out of the wind. Calves a bit tight still from Sunday.
6.14
6.08
5.58
5.40
6.14
6.08
5.58
5.40
Tuesday Aug 13, 2013 #
8 AM
Swimming 45:00 [4] 2.3 km (19:34 / km)
200fs
200 pull
400 drills
2 sets of 3 x 200 off 20
3 x 100 of 10
An ok session and legs are better.
200 pull
400 drills
2 sets of 3 x 200 off 20
3 x 100 of 10
An ok session and legs are better.
Monday Aug 12, 2013 #
2 PM
Bike 1:00:54 [2] 17.59 mi (3:28 / mi) +167m 3:22 / mi
An easy shake out round the park. Legs not too bad, just the calves a little sore.
Results from yesterday http://www.dbmax.co.uk/assets/results/1531/origina...
Results from yesterday http://www.dbmax.co.uk/assets/results/1531/origina...
Sunday Aug 11, 2013 #
Note
On getting up this morning the conditions were almost perfect, slightly overcast with only a light wind.
I had 3 objectives from this race
1. Hit the swim as hard as I could. Tick
2. Have a strong bike pushing hard and hoping not to fade. Tick
3. Go off normal pace for the 1st half of the run and shut it down in the 2nd half if needed. Tick
I had 3 objectives from this race
1. Hit the swim as hard as I could. Tick
2. Have a strong bike pushing hard and hoping not to fade. Tick
3. Go off normal pace for the 1st half of the run and shut it down in the 2nd half if needed. Tick
C • Ace! 12
6 AM
Swimming race 30:05 [5] 1.9 km (15:50 / km)
The start was a bit of a shambles as nobody knew where it exactly was and we didn’t really have much warning of the horn.
The first 400m were pretty intense for me as 2 guys tried to nearly drown me as they both seemed to want to be where I was. Took in a lot of water and missed a lot of breaths. After composing myself mentally I got a draft as I wanted and pottered along. After a 1/3 I found myself at the front of a group with about a 20m gap to the next. I worked hard to close it which I did and then was next to another swimmer for the last 1/3 of the race. I was feeling good and picking up other swimmers towards the end. The swim was longer than last year as we had to swim past the jetty almost back to the start.
46/427
The first 400m were pretty intense for me as 2 guys tried to nearly drown me as they both seemed to want to be where I was. Took in a lot of water and missed a lot of breaths. After composing myself mentally I got a draft as I wanted and pottered along. After a 1/3 I found myself at the front of a group with about a 20m gap to the next. I worked hard to close it which I did and then was next to another swimmer for the last 1/3 of the race. I was feeling good and picking up other swimmers towards the end. The swim was longer than last year as we had to swim past the jetty almost back to the start.
46/427
7 AM
Bike race 2:20:57 [5] 51.24 mi (2:45 / mi)
ahr:160 max:174 shoes: Planet X
Started ok and was at the front of a group for the first 5 miles. Then finally 1 of them went past me and we worked hard swapping the lead until the hill. At times we were well within the draft zone with 3 others just sitting behind us. I was going into the red zone quite a bit but I wanted a hard race. It seemed that it was a draft fest today, I suppose this will always happen on a flat course but I only saw 1 draft buster all day which wasn’t so good.
Finally one of the jack bastards behind me started to do some work towards the end of the first lap. The pace started to slow on the 2nd so I made a move to drop him off the back. Then a few faster riders came through and this gave me the motivation (kick up the arse) that I needed to finish it off. The last half lap saw me bridging a lot of gaps but it was only to go to the legal distance and not blatantly draft. I was very happy to have the energy to do this even though my legs were spent by this stage.
I had even laps of 1.10 so am very happy with this and 8 minutes quicker than last year. A little bit sore with the new saddle so will get some miles in before next month.
What I’m not happy with was my nutrition. I took it down for the first lap but completely forgot on the 2nd and had nothing except a gel towards the end. I also only had ¾ of a bottle when I had planned to have double this.
35/427
Finally one of the jack bastards behind me started to do some work towards the end of the first lap. The pace started to slow on the 2nd so I made a move to drop him off the back. Then a few faster riders came through and this gave me the motivation (kick up the arse) that I needed to finish it off. The last half lap saw me bridging a lot of gaps but it was only to go to the legal distance and not blatantly draft. I was very happy to have the energy to do this even though my legs were spent by this stage.
I had even laps of 1.10 so am very happy with this and 8 minutes quicker than last year. A little bit sore with the new saddle so will get some miles in before next month.
What I’m not happy with was my nutrition. I took it down for the first lap but completely forgot on the 2nd and had nothing except a gel towards the end. I also only had ¾ of a bottle when I had planned to have double this.
35/427
9 AM
running race 1:25:26 [3] 12.96 mi (6:36 / mi)
ahr:167 max:174
I took a comfort brake of about 20 seconds after ½ mile and was well into my running. I was running at 6.20 pace for the 1st lap overtaking 10 in front of me putting me in the top 10 of my wave. After this it was hard to work out who I was racing but had lots of others to overtake. I slowed on the 2nd lap by about 1 minute but decided to pick it up again as I overtook a group that looked good with 3 miles to go. I finished the run with plenty of energy left which is a plus. T2 was such a mess that I missed taking the planned 2 gels. I decided to stick to water until I felt tired and pop a few gels if needed but as I didn’t tire I got away with it.
I will not be able to do this next month and will need to keep on top of nutrition just as much as pacing the bike leg correctly to HR.
Very happy with today but it’s not the full distance so I’m not counting my chickens. I also only finished 10 minutes behind Chris Goodfellow who was runner up at Challenge Copenhagen last year in 8.47. I finished 6th in the wave today, 9th overall with a much stronger field than last year and the full run distance.
5/427
I will not be able to do this next month and will need to keep on top of nutrition just as much as pacing the bike leg correctly to HR.
Very happy with today but it’s not the full distance so I’m not counting my chickens. I also only finished 10 minutes behind Chris Goodfellow who was runner up at Challenge Copenhagen last year in 8.47. I finished 6th in the wave today, 9th overall with a much stronger field than last year and the full run distance.
5/427
Saturday Aug 10, 2013 #
10 AM
Bike 32:50 [2] 10.85 mi (3:02 / mi) +96m 2:57 / mi
ahr:145 max:161 shoes: Planet X
Nice and chilled 1 lap. New seat is a bit wider so will need to vas up in the morning.
Friday Aug 9, 2013 #
6 AM
Swimming 50:12 [3] 2.93 km (17:09 / km)
Tooting Bec Lido.
It was a little warmer but not that good. Did the last 2 lengths without a wetsuit as Sunday could be non wetsuit. I bloody hope not.
It was a little warmer but not that good. Did the last 2 lengths without a wetsuit as Sunday could be non wetsuit. I bloody hope not.
9 PM
Note
I had a bike fit this afternoon on the TT which was a long time overdue.
Got a new saddle which was immediately lowered by 10mm and much more comfortable. 3 small spacers under my R foot as this leg is slightly shorter. Seat was put forward by 45mm as I was stretching for the bars way too much. New 80mm stem from my old 110 and the bull bars still need to be shaved by a further 10mm. Lowered the front end by 10mm. These are the initial changes and still some more to come. Not sure if this was a good idea 2 days before a half but there was no other time that I could fit this in. It at least gives me 4 weeks to adjust but the position is already very comfortable. It will be interesting to see if there is a performance increase(fingers crossed!!!)
On the plus side, he as never seen such a symmetrical rider before...
Got a new saddle which was immediately lowered by 10mm and much more comfortable. 3 small spacers under my R foot as this leg is slightly shorter. Seat was put forward by 45mm as I was stretching for the bars way too much. New 80mm stem from my old 110 and the bull bars still need to be shaved by a further 10mm. Lowered the front end by 10mm. These are the initial changes and still some more to come. Not sure if this was a good idea 2 days before a half but there was no other time that I could fit this in. It at least gives me 4 weeks to adjust but the position is already very comfortable. It will be interesting to see if there is a performance increase(fingers crossed!!!)
On the plus side, he as never seen such a symmetrical rider before...
Thursday Aug 8, 2013 #
8 AM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Usual drills session. A bit stiff in the legs from yesterday.
2 PM
Bike 53:55 [2] 17.65 mi (3:03 / mi) +185m 2:58 / mi
ahr:143 max:159 shoes: Planet X
Legs pretty good for 2 laps.
Wednesday Aug 7, 2013 #
9 AM
Bike long 3:57:38 [3] 69.53 mi (3:25 / mi) +998m 3:16 / mi
ahr:146 max:172
Out to Oxshott, reverse BB loop, Ranmore, down Whitedowns, Leith, Coldharbour, Dorking and home with a small loop of the park.
Did a bit too much standing so was quite tired at the end if you add last night and the 30 minutes of big gear work after an hour.
Saw the result of fly tipping gone mad. Some bastard couldn't even be bothered to dump it at the side of the road so left it in the middle of a country lane blocking the whole road. TWAT!!!
Did a bit too much standing so was quite tired at the end if you add last night and the 30 minutes of big gear work after an hour.
Saw the result of fly tipping gone mad. Some bastard couldn't even be bothered to dump it at the side of the road so left it in the middle of a country lane blocking the whole road. TWAT!!!
2 PM
Transition run 1:00:00 [3] 9.01 mi (6:40 / mi) +24m 6:36 / mi
ahr:162 max:171 shoes: Asics Culumus 14
Along the river to just before Chiswick Bridge. I could feel my calf for the first 1/2 mile before it wore off nicely.
Tuesday Aug 6, 2013 #
Event: Park Race 11: Battersea Park
8 AM
Swimming intervals 1:00:00 [4] 3.0 km (20:00 / km)
600 wu with drills.
12 x 200
3 with bouy bl 5 RI 10 steady
3 with bouy bl 3 RI 20 3/4
3 with bouy descend RI 30 fast
3 no gear RI 30 build.
Another session in the bag.
12 x 200
3 with bouy bl 5 RI 10 steady
3 with bouy bl 3 RI 20 3/4
3 with bouy descend RI 30 fast
3 no gear RI 30 build.
Another session in the bag.
7 PM
Orienteering race 25:04 [5] 4.4 km (5:42 / km) +85m 5:12 / km
ahr:181 max:187 shoes: Asics ds skyspeed 2
Not a very good run to be honest. I seemed to think that I just had to run to the circle and see the flag which I should have been checking descriptions all the time. So a bit rusty which is to be expected as I've done no sprint training.
Lost time on #1, 4, 5, 9, 12, 22 and 23......
On a positive my calf held up well.
Lost time on #1, 4, 5, 9, 12, 22 and 23......
On a positive my calf held up well.
Monday Aug 5, 2013 #
10 AM
Bike 1:51:46 [3] 34.43 mi (3:15 / mi) +270m 3:10 / mi
ahr:141 max:160
Out to Weybridge, Esher and around the park a few times. Legs are in a good place, just hope the calf holds up.
Sunday Aug 4, 2013 #
Note
(rest day)
Started on a 2.5 hr run but R calf was very tight so binned it. A rest day isn't so bad after yesterday and fortunately I feel refreshed already.
Saturday Aug 3, 2013 #
7 AM
Bike long 4:52:42 [3] 89.59 mi (3:16 / mi) +916m 3:10 / mi
ahr:144 max:169 shoes: Planet X
Out the door early and into a headwind for the first 2 hours to Aldershot. Then onto Elstead where I finally got a tailwind and onto the Surrey Hills.
Went up Whitedowns, Boxhill, Ranmore again and then onto Holmbury for lunch. Legs were good today and always felt strong.
I have noticed that my HR has gone down over the past few weeks and is about 5 less on all the steep climbs. I have also started to have the first signs of a cold today but I don't think this is linked.
I thinks anything in the 140's will be fine for Henley with a few spikes on the steep hill from Watlington.
Went up Whitedowns, Boxhill, Ranmore again and then onto Holmbury for lunch. Legs were good today and always felt strong.
I have noticed that my HR has gone down over the past few weeks and is about 5 less on all the steep climbs. I have also started to have the first signs of a cold today but I don't think this is linked.
I thinks anything in the 140's will be fine for Henley with a few spikes on the steep hill from Watlington.
Friday Aug 2, 2013 #
6 PM
Swimming intervals 1:00:00 [4] 3.0 km (20:00 / km)
600 wu with some drills.
5 x 200 off 15, odds paddle and pb even fs.
4 x 300 off 20 alternating gear and fs.
100 back stroke
100 wd
Felt better as the session went on so very happy.
5 x 200 off 15, odds paddle and pb even fs.
4 x 300 off 20 alternating gear and fs.
100 back stroke
100 wd
Felt better as the session went on so very happy.
Thursday Aug 1, 2013 #
8 AM
Swimming 45:00 [3] 2.0 km (22:30 / km)
400 wu
Drills
200 pull with paddles
Drills
Paddles
wd
Drills
200 pull with paddles
Drills
Paddles
wd
11 AM
Bike 35:00 [2] 10.0 mi (3:30 / mi)
To Richmond and back.
5 PM
Bike 33:26 [2] 8.68 mi (3:51 / mi) +184m 3:37 / mi
To Hampstead via the Bush.
7 PM
Orienteering race 31:40 [5] 5.0 km (6:20 / km) +125m 5:38 / km
ahr:174 max:182 shoes: Salomon speed cross 3
Shattered from the off so I was never really able to attack it. Saying that, I was able to be pretty accurate except for taking the wrong path halfway to #5 and ended going past 18 and 6 first.
I thought it was a well planned course on a potentially tricky area. The results could make interesting reading...
Distance ran was 6.22km.
I thought it was a well planned course on a potentially tricky area. The results could make interesting reading...
Distance ran was 6.22km.
8 PM
Bike 32:51 [2] 9.03 mi (3:38 / mi) +135m 3:29 / mi
Crawling back home.