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Training Log Archive: paul c

In the 31 days ending Jul 31, 2014:

activity	#	time	miles		km		+m
Bike	18	29:22:09	508.09	(3:28)	817.69	(2:09)	8504
Swimming	10	8:50:39	18.11	(29:18)	29.15	(18:12)
running	6	1:00:00	6.81		10.96
Orienteering	2	43:51	4.66	(9:25)	7.5	(5:51)	55
Circuits	1	20:00
Total	37	40:16:39	537.67		865.3		8559

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Thursday Jul 31, 2014 #

7 AM

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

Drills session and I needed it.

10 AM

Bike 3:03:58 [3] 51.46 mi (3:34 / mi) +986m 3:22 / mi
ahr:150

A bit tired today but I've got to keep loading it on.

6 PM

running 10:00 [1] 1.4 mi (7:09 / mi)
shoes: Asics Culumus 14

Wednesday Jul 30, 2014 #

4 PM

Bike 2:01:34 [3] 31.99 mi (3:48 / mi) +902m 3:30 / mi
ahr:151

I'm loving hills at the moment and feeling good for the whole ride.
Plenty of climbs today in the Surrey Hills.

Tuesday Jul 29, 2014 #

Note
(rest day)

Work and travel got in the way.

Monday Jul 28, 2014 #

5 PM

Bike 1:53:09 [3] 31.87 mi (3:33 / mi) +599m 3:21 / mi
ahr:144

23/100 Weston Hill 4/10 rating 1.8km with 165m climb.
I went from Chippenham along the ridge to Bath race course and then down the hill.
It was a steep bugger but very nice.

Job done this week. I wanted to average 2 hours per day and hit 200 miles on the bike.
Next weeks target is 250 miles and 17 hrs training but this will be tougher as I'm on course for the first 2 days and traveling to the Lakes on Saturday. On the plus side, I start my summer holidays on Thursday:-)

8 AM

Swimming 47:35 [3] 3.0 km (15:52 / km)

Still not a great time but I felt much better this morning.

11 AM

Bike 2:49:58 [3] 46.78 mi (3:38 / mi) +1066m 3:24 / mi
ahr:154

Felt good from the first minute to the last.
Cobham, Coombe, back way up Winterfold, down Pitch, up to Holmbury, Leith, Coldharbour, Boxhill, BB and home through Polesden.

6 PM

running 10:00 [1] 1.34 mi (7:28 / mi)
shoes: Asics Culumus 14

Not too bad.

Saturday Jul 26, 2014 #

8 AM

Swimming 47:34 [3] 3.0 km (15:51 / km)

Missed breakfast and this showed with energy levels.

Friday Jul 25, 2014 #

6 AM

Bike 1:06:12 [3] 20.86 mi (3:10 / mi) +98m 3:08 / mi
ahr:157 shoes: Planet X

Into work.

3 PM

Bike 1:03:17 [3] 21.2 mi (2:59 / mi) +196m 2:54 / mi
shoes: Planet X

I got caught in the rain so chilled out in a bus stop for 30 minutes.

6 PM

running 10:00 [1] 1.38 mi (7:15 / mi)
shoes: Asics Culumus 14

Around the pitches.

Thursday Jul 24, 2014 #

10 AM

Bike 2:22:10 [3] 41.53 mi (3:25 / mi) +738m 3:15 / mi
ahr:152

22/100 Cheddar Gorge 3/10 rating 3.5km with 150m climb.
I had to drop some stuff off for work in Frome so it would have been rude not to.
A great ride and nice easy climb up the gorge.

Wednesday Jul 23, 2014 #

6 PM

Bike 1:36:43 [3] 27.43 mi (3:32 / mi) +587m 3:18 / mi

Standard loop on another great evening.

Tuesday Jul 22, 2014 #

Event: London Park Race #7: Roehampton University

6 AM

Bike 1:12:26 [3] 21.3 mi (3:24 / mi) +83m 3:22 / mi

New ride to work route.
Cobham, Chertsey and Old Windsor.

3 PM

Bike 1:04:16 [3] 20.96 mi (3:04 / mi) +70m 3:02 / mi

Beaut of a day to ride home.

6 PM

Orienteering 17:58 [3] 2.8 km (6:25 / km)
shoes: Asics Culumus 14

Knowing the area helped but apart from the 1st control I had complete flow going on. I was always at least 2 controls ahead and sometimes 5. I was still running slowly but must have gained a few seconds each legs so this helped put me up the results.

Sprint - Splits

Monday Jul 21, 2014 #

8 PM

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

500 wu
3 x 200
4 x 100
500 wd

Sunday Jul 20, 2014 #

10 AM

Bike 2:08:15 [3] 36.06 mi (3:33 / mi) +754m 3:20 / mi
ahr:151

Cobham, Ranmore, Holmbury, Leith, Dorking, BB and home.
Lots of cyclists out today and I must have overtaken 30 just going up Boxhill.

Saturday Jul 19, 2014 #

7 AM

Swimming long 58:00 [3] 3.4 km (17:04 / km)

Felt good this morning. Time is a guess due to forgetting my watch.

5 PM

Bike 1:43:08 [3] 29.09 mi (3:33 / mi) +594m 3:20 / mi
ahr:151

Cobham, Coombe, Radnor rd, Whitedowns.

8 PM

running 10:00 [1] 1.38 mi (7:15 / mi)
shoes: Asics Culumus 14

Pitches again and slightly faster.

Friday Jul 18, 2014 #

5 PM

Bike 1:37:30 [3] 27.67 mi (3:31 / mi) +594m 3:18 / mi
ahr:147

Fetcham, up to Ranmore, ballbuster loop, West Humble, Polesden and home.
Really nice ride and this could be my standard route.
8 and 27.10

Thursday Jul 17, 2014 #

9 PM

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

Drills at leatherhead pool.

Wednesday Jul 16, 2014 #

Event: Mole Valley Park Race

5 PM

Bike 1:21:47 [3] 22.16 mi (3:41 / mi) +264m 3:34 / mi

To the Park Race in Malden and back with a full tummy.

6 PM

Orienteering 25:53 [3] 4.7 km (5:30 / km) +55m 5:12 / km
shoes: Adidas swoops 2

A nice jog around the course. Grass was long which made it a bit tougher going.

Tuesday Jul 15, 2014 #

5 PM

Bike 1:03:52 [3] 19.58 mi (3:16 / mi) +87m 3:13 / mi

To and from Thorpe Lake.

6 PM

Swimming 45:55 [3] 3.0 km (15:18 / km)

Fastest time yet, maybe as it wasn't done at sparrows fart...

Monday Jul 14, 2014 #

5 PM

Bike 1:03:48 [3] 18.02 mi (3:32 / mi) +382m 3:19 / mi
ahr:151 max:172

First ride from the new house. Only 6 miles from Box Hill so I can't complain.
Legs felt not being on the bike for a bit and I only have 3 weeks to get ready for The Lakes, Annecy and Denmark.....

C • where in denmark are you travelling? 4