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Training Log Archive: paul c

In the 31 days ending May 31, 2014:

activity # timemileskm+m
  Bike24 39:09:39 674.55(3:29) 1085.58(2:10) 10142
  Swimming12 11:25:00 19.2(35:41) 30.9(22:10)
  Circuits5 3:20:00
  Total41 53:54:39 693.75 1116.48 10142

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Saturday May 31, 2014 #

10 AM

Bike long 4:24:08 [3] 71.12 mi (3:43 / mi) +1696m 3:27 / mi
ahr:151 max:188

21/100
Winters Gibbet 5/10, 3.68km with 153m climb.
From the B&B to Elsdon for this one. Not very hard hence the 5/10 rating.
I went onto Otterburn and then Kielder Water. Had a break and then the same route back. I felt good for all the hills right to the end so happy with this.
NP 204

Friday May 30, 2014 #

9 AM

Bike 1:35:06 [3] 29.73 mi (3:12 / mi) +196m 3:08 / mi
ahr:150 max:178

From East Markham to just north of Doncaster.
Nice ride and felt ok.
NP 186
6 PM

Circuits 20:00 [1]

C&C x 30.

Thursday May 29, 2014 #

8 AM

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

I had Libby to keep me company this morning.
12 PM

Bike 1:47:07 [3] 34.35 mi (3:07 / mi) +260m 3:03 / mi
ahr:151 max:172

Out to Weybridge and Cobham.
NP 203

Wednesday May 28, 2014 #

4 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

Steady on the turbo.
7 PM

Swimming 1:30:00 [4] 4.0 km (22:30 / km)

In the top group and it felt good.

Tuesday May 27, 2014 #

8 AM

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

Drills session.

Monday May 26, 2014 #

9 AM

Bike hills 2:01:40 [3] 32.47 mi (3:45 / mi) +768m 3:29 / mi
ahr:151 max:179

19 and 20/100
Dartmeet 6/10, 1.02km long with 119m climb
Widecombe 7/10, 1.45km with 163 climb
I started from Princetown, 2 bridges, Dartmeet, Widecombe, Novel Tracey and Exeter.
The 2nd climb was a bugger and it took me twice as long as the record set by Mr Boardman although that is said to be still good.
A tiring day and unfortunately my rear mech got too close to the wheel and had to abort the ride in Exeter. Shame it was on the last climb before another planned 2 hours on the flat towards Bristol.
NP 199.
C • Nice! 2

Sunday May 25, 2014 #

8 AM

Swimming 40:00 [4] 2.0 km (20:00 / km)

By chance Ludo was at the pool so we did a session together.
500 usual warm up
5 x 300 off 20.
Good training and we are very similarly paced. I led 1, 2 and 4.
6 PM

Bike 1:27:00 [3] 21.73 mi (4:00 / mi) +732m 3:37 / mi
ahr:166 max:187

18/100
Rundlestone 7/10, 8.9km and 346m climb
I started in Tavistock and went straight into it. A nice and long climb up to Princetown followed by a few descents into Yelverton. Finished going over the top of the moor to Borington Hall.
NP 222

Saturday May 24, 2014 #

11 AM

Bike hills 2:04:56 [3] 34.08 mi (3:40 / mi) +849m 3:24 / mi
ahr:155 max:175

JS loop. NP 212
Power was down at the top end today but normal for average probably due to the hilly course.
They have finally resurfaced the bad bits around the prison which makes life easier although I had to take my time today with the wet roads.
C • Shock 2
3 PM

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

200 wu
200 pull
1000 drills
200 paddles
200 kick
200 paddles
A good feel in the water and concentrating on a high elbow.

Friday May 23, 2014 #

6 PM

Swimming intervals 1:00:00 [4] 3.0 km (20:00 / km)

200 wu
200 pull
2 x 33 sprints
25 x 100 on 1.55
33 wd
Good session and did the first 20 fs hitting 1.40's. The last 5 were with the pool bouy.
Time to go down to 1.50's.

Thursday May 22, 2014 #

Note
(rest day)

Tired and need sleep.

Wednesday May 21, 2014 #

Swimming intervals 1:30:00 [3] 3.6 km (25:00 / km)

400 wu
+200 IM drill
+200 IM
+500 easy
+400 tempo
+300 easy
+200 tempo
+100 easy
+100 hard
+8 x 25 kick
+4 x 100 pull
+4 x broken 100 fs
+16 x 25 sprints
= a very tired teddy.
4 PM

Bike 58:43 [3] 17.62 mi (3:20 / mi) +138m 3:15 / mi

2 laps.

Tuesday May 20, 2014 #

Note

Saw the Surgeon this morning and he is very pleased. I can now do calf drops to the ground pretty much pain free but am allowed to use a step and go the full range. He also said I can start running up to 5 km but I will give it a few more weeks to let it strengthen first.
C • Great news Paul 3
2 PM

Bike 1:34:03 [3] 26.44 mi (3:33 / mi) +560m 3:20 / mi

From the car park, West Horsley, down Coombe, Shere, Radnor rd and back over Whitedowns.
After a rest yesterday this felt very good and I think I might finally be getting some bike fitness. I kept the same caps and all was good.
6 PM

Circuits 45:00 [3]

Legs a bit tired but better session than normal.

Monday May 19, 2014 #

7 PM

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

I got stuck in traffic coming home for 2 hours so only got time for a short swim.
Drills session.

Sunday May 18, 2014 #

10 AM

Bike 1:18:12 [3] 23.95 mi (3:16 / mi) +231m 3:10 / mi

A glorious morning but I slept like crap last night so didn't bother with the ride out to Windsor.
3 laps.

Saturday May 17, 2014 #

11 AM

Bike 2:40:20 [3] 46.6 mi (3:26 / mi) +833m 3:16 / mi
ahr:162

Used the same caps as yesterday and all went well. It feels easier than normal going up hills but it gives me more energy later on.
These are
180-200 flats
up to 250 on inclines and small hills.
max 300 on all big hills.
160-200 on down hills which makes up a lot of time.
Out to Esher, Cobham, West Horsley, Whitedowns, Leith, Coldharbour, Dorking, Box Hill finishing at Cobham train station.

Friday May 16, 2014 #

4 PM

Bike 1:16:55 [3] 24.01 mi (3:12 / mi) +265m 3:06 / mi
ahr:153 max:171

Gave myself some power caps for the flat and hills which made the ride feel much easier.

Thursday May 15, 2014 #

4 PM

Bike 1:20:53 [3] 24.21 mi (3:20 / mi)
ahr:153

3 laps.

Wednesday May 14, 2014 #

4 PM

Bike 58:47 [3] 17.63 mi (3:20 / mi) +210m 3:13 / mi

Legs are starting to feel heavy with the slow increase in training.
7 PM

Swimming 1:30:00 [4] 3.8 km (23:41 / km)

CX pool session.
400 fs
4 x 50 kick hard/50 kick easy
Main set
a 200 IM drills
b 4 x 100 on 2.15
c 4 x broken 50's on 55 and 2.15
c 4 x broken 50 on 60 and 2.15
This was done twice with the first round pulling and 2nd fs
A good session and we had to ensure c and d were quicker than b
1.33 and 1,38 for b
1.26 and 1.32 for c
I was leading the 2nd lane tonight and working harder than if I was at the back of the 1st lane.
200 wd

Tuesday May 13, 2014 #

4 PM

Bike 1:09:30 [3] 21.55 mi (3:14 / mi) +207m 3:08 / mi
ahr:152 max:173

After a lap warm up I put in 3 reps from the Robin Hood Gate to the car park near Roehampton gate into a slight wind.
About 3.15's trying to keep power between 220-240. Quite hard to keep it there but a good start.
6 PM

Circuits 45:00 [2]

Core x 30 and weights x 20. Legs tired tonight.

Monday May 12, 2014 #

6 AM

Bike 1:07:56 [3] 19.02 mi (3:34 / mi) +82m 3:31 / mi
ahr:161 max:173

The A4 cycle path is still shit.
3 PM

Bike 50:49 [3] 17.4 mi (2:55 / mi) +49m 2:54 / mi

Much easier with the wind and no back pack.
Through Hounslow.
6 PM

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

5 sets of pull and fs.

Sunday May 11, 2014 #

6 PM

Bike 58:57 [3] 17.52 mi (3:22 / mi) +158m 3:16 / mi

I managed to get out on a busy day...

Saturday May 10, 2014 #

10 AM

Bike 2:26:13 [3] 44.79 mi (3:16 / mi) +630m 3:08 / mi

Out to Box Hill and avoided all the showers.
Head wind on the way out but pushed harder coming home and felt good.
5 PM

Circuits 45:00 [2]

Core x 30 and weights x 20.

Friday May 9, 2014 #

4 PM

Bike 59:15 [3] 17.65 mi (3:21 / mi) +228m 3:14 / mi
ahr:158

2 laps of the park.

Thursday May 8, 2014 #

4 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

On the trainer again watching the IPL.
7 PM

Circuits 45:00 [2]

Core x 30 and light weights.

Wednesday May 7, 2014 #

5 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

Just a steady hour on the trainer.
7 PM

Swimming 50:00 [3] 2.5 km (20:00 / km)

Very busy slow pool tonight but managed to just about get something in.
1000 wu with drills and fast stuff.
7 x 200 off 20 ish.
100 wd.

Tuesday May 6, 2014 #

3 PM

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

Giving the legs a day off with a drills session.

Monday May 5, 2014 #

9 AM

Bike 1:07:47 [3] 16.2 mi (4:11 / mi) +536m 3:48 / mi
ahr:153 max:183

I started off in Ambleside and went straight up Kirkstone Pass. This was an extra 100m than the official hill in the book at 380m. When I got to the top there was no way I was in any state to go down the other side just to come back up again. Followed the road to Kendal afterwards.

Sunday May 4, 2014 #

Note
(rest day)

Saturday May 3, 2014 #

10 AM

Bike long 4:01:22 [3] 62.48 mi (3:52 / mi) +1514m 3:36 / mi
ahr:157 max:187

17/100
I did bartholemeu route from the Lakes but I also went up Newlands Hause as well.
When I got back from the ride I found that I also bagged Whinlatter Pass which was a nice surprise.
Whinlatter Pass 231m gain at 5/10. Was a pleasant hill in the woods.
Newlands Hause 205m at 8/10 with very nice views up the valley.
Honister Pass 239m at 9/10. This was pleasant to start with but just got steeper towards the top finishing at 25%.
Very good route but I must start eating and drinking as I only had a banana, bar and one bottle which led to a crawl back from Keswick.

Friday May 2, 2014 #

Note
(rest day)

D of E again and traveling to the Lakes.

Thursday May 1, 2014 #

Note
(rest day)

Assessing D of E.

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