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Training Log Archive: paul c

In the 31 days ending Oct 31, 2014:

activity

time

miles

Bike

35:40:16

586.27

(3:39)

943.51

(2:16)

11038

Swimming

15:29:00

28.27

(32:52)

45.5

(20:25)

running

1:54:00

Circuits

1:00:00

Total

54:03:16

614.54

989.01

11038

3:58

0:00

» now

Friday Oct 31, 2014 #

10 AM

Bike long 3:37:09 [3] 62.95 mi (3:27 / mi) +1034m 3:17 / mi
ahr:143 max:165

I reversed the route from yesterday and legs were in an ok place.

Thursday Oct 30, 2014 #

8 AM

running 12:00 [1]
shoes: Asics Culumus 14

3 x 4 mins.

11 AM

Bike long 3:40:03 [3] 62.7 mi (3:31 / mi) +1066m 3:20 / mi
ahr:150 max:173

32/100 The Wall.
Went home to my parents via Ashdown Forest. A great ride and ready for the return leg tomorrow.

Wednesday Oct 29, 2014 #

8 AM

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

2 x 500
2 x 400
2 x 300
2 x 200
2 x 100
Each second rep was with paddles and buoy.
This was tough to get through but I'm glad I did.

4 PM

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

I really wasn't up for cycling in the rain.

Tuesday Oct 28, 2014 #

8 AM

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

Drills session.
Added 2 x 200m of kicking with fins.

11 AM

Bike 3:01:50 [3] 47.55 mi (3:49 / mi) +1054m 3:35 / mi
ahr:150 max:170

Felt better today and it lasted the ride.
Ranmore, Leith and 2 1/2 laps of the BB.

4 PM

running 12:00 [1]
shoes: Asics Culumus 14

3 x 4 mins.

Monday Oct 27, 2014 #

8 AM

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

100's. Had to use the buoy every few reps as I was tired from yesterday.

1 at 2.00, 1 at 1:55, 1 at 1:50, 1 at 1:45 then...
2 at 2.00, 2 at 1:55, 2 at 1:50, 2 at 1:45 then...
3 at 2.00, 3 at 1:55, 3 at 1:50, 3 at 1:45 then.

11 AM

Bike 2:54:34 [3] 50.28 mi (3:28 / mi) +643m 3:20 / mi
ahr:153 max:177

Kept to the flats today except Whitedowns. Legs were ok ish.
Ripley, Old Woking, Normandy, Albury and home.
184 NP
158 TSS

Sunday Oct 26, 2014 #

10 AM

Bike hills 3:11:18 [4] 44.42 mi (4:18 / mi) +1534m 3:53 / mi
ahr:155 max:186

27, 28, 29, 30 and 31/100
Peaslows 4/10 1625m and 172m climb. Nice steady start.
Winnats Pass 8/10 1680m and 198m climb. Lung busting after the right turn.
Monsal Head 3/10 470m and 57m climb. Hardly noticed it.
Curbar Edge 6/10 1790m and 175m climb. Nice views.
Rowsley Bar 6/10 1100m and 140m climb. Legs finally gave up here.
I popped up to the Peaks for the day starting in Buxton. Made it to Matlock in the end but there was no way my legs were in any fit state to do the last 2 climbs.
NP 203
TSS 209.8

Saturday Oct 25, 2014 #

8 AM

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

Drills.

12 PM

Bike 1:29:08 [3] 25.25 mi (3:32 / mi) +449m 3:21 / mi
ahr:153 max:173

Out towards Guildford and Newlands.

Friday Oct 24, 2014 #

4 PM

Swimming 56:00 [4] 3.0 km (18:40 / km)

5x200 Easy on 10s rest
4x200 Steady on 10s rest
3x200 Mod-hard on 10s rest
2x200 Fast on 10s rest
200 Max
Tough session and harder with a headache.

Thursday Oct 23, 2014 #

4 PM

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

Nice and steady on the turbo.

6 PM

Circuits 15:00 [1]

Core x 16.

Wednesday Oct 22, 2014 #

4 PM

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

400 Easy
400 as 100 Free Build; 100 alt by 50 Back/Breast; repeat
4x50 first 25 IM order Fast / second 25 Easy Free [Note: IM Order is Fly/Back/Breast/Free]
All of the above on 10-15s rest
40x50 Main Set
• 16x50 as 1 Fast, 3 Steady (x4); all on 5s rest
• 12x50 as 1 Fast, 2 Steady (x4); all on 10s rest
• 8x50 as 1 Fast, 1 Steady (x4); all on 15s rest
• 4x50 as all Fast; all on 20s rest
I did the last 12 x 50 with buoy and paddles. Another good session.

6 PM

running 12:00 [1]
shoes: Asics Culumus 14

4 x 3 mins.
I'm doing lots of stretching which seems to be helping.

Tuesday Oct 21, 2014 #

4 PM

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

Went for a drills session rather than windy ride.

Monday Oct 20, 2014 #

4 PM

running 12:00 [1]

4 x 3 mins.
It was fine to run in but a bit stiff before and after.

5 PM

Circuits 15:00 [1]

Core x 15.

8 PM

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

5 wu
25 x 100 on 1.55 with each 5th rep with buoy.
Another good session and feeling the pull very well.
Times were a lot closer to 1.35 than 1.40.

Sunday Oct 19, 2014 #

9 AM

Bike 3:09:09 [3] 48.11 mi (3:56 / mi) +1159m 3:39 / mi
ahr:159

Slow going today as the water on the roads and wet leaves combined to give bad conditions.
Out to the southern ridge to find a few hills.

Saturday Oct 18, 2014 #

8 AM

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

Tired doing drills this morning.

3 PM

Bike 1:57:31 [3] 31.59 mi (3:43 / mi) +721m 3:28 / mi
ahr:150 max:169

Got the PM back so good to get some numbers.
NP 193W
TSS 116.2

Friday Oct 17, 2014 #

4 PM

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

Warm-up: 12x25 Every 3rd swim Fast, all others Easy on 10s rest
6x50 Steady on 10s rest
4x75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest
3x100 Steady on 10s rest

3 x 400
2 x 200
2 x 100
Descend off 30 seconds.
200 mixed.
Felt much better in the water tonight. I didn't set the world alight with the times but definitely a starting place.
7, 6.45 and 6.35.

Thursday Oct 16, 2014 #

8 PM

running 14:00 [1]
shoes: Asics Culumus 14

7 x 2min.

9 PM

Circuits 15:00 [1]

Core x 15.

Wednesday Oct 15, 2014 #

8 PM

Swimming intervals 57:00 [4] 3.0 km (19:00 / km)

100's again and I got further this week completing the 24 that I knew I could.

1 at 2.00, 1 at 1:55, 1 at 1:50, 1 at 1:45 then...
2 at 2.00, 2 at 1:55, 2 at 1:50, 2 at 1:45 then...
3 at 2.00, 3 at 1:55, 3 at 1:50, 3 at 1:45 then.

Had the whole pool to myself:-)

Tuesday Oct 14, 2014 #

6 PM

running 12:00 [1]
shoes: Asics Culumus 14

6 x 2 min.
Foot feels okish

Monday Oct 13, 2014 #

Note
(rest day)

Sunday Oct 12, 2014 #

8 AM

Bike 2:59:59 [3] 49.54 mi (3:38 / mi) +850m 3:27 / mi
ahr:156

Out towards Dunsfold.

Saturday Oct 11, 2014 #

8 AM

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

Drills session and arms were tired.

2 PM

Bike 1:00:15 [3] 16.22 mi (3:43 / mi) +301m 3:31 / mi
ahr:153

A short standard loop.

Friday Oct 10, 2014 #

4 PM

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

400 wu
4 x 400 off 45
Libby swam the backside off me and made this bloody hard.

Thursday Oct 9, 2014 #

5 PM

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

I didn't fancy going out in the cold rain to ride so did a drills session instead.
Lats hurt at the start but ok when I warmed up.

Wednesday Oct 8, 2014 #

10 AM

Circuits 15:00 [1]

Core x 15

4 PM

running 10:00 [1]
shoes: Asics Culumus 14

5 x 2 min.

8 PM

Swimming intervals 58:00 [4] 3.0 km (19:20 / km)

2 x 500
2 x 400
2 x 300
2 x 200
2 x 100
Each second rep was with paddles and buoy which made the next rep easier.

Tuesday Oct 7, 2014 #

4 PM

Bike 1:36:24 [3] 27.19 mi (3:33 / mi) +596m 3:19 / mi

Standard loop.

Monday Oct 6, 2014 #

5 PM

running 10:00 [1]
shoes: Asics Culumus 14

5 x 2 mins off 1 min.

8 PM

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

500 wu
25 x 100 on 1.55 with every 4th with a buoy.

Sunday Oct 5, 2014 #

8 AM

Bike 2:26:08 [3] 40.8 mi (3:35 / mi) +726m 3:24 / mi
ahr:162

Although cold to start with it was great conditions to ride in. Down to the Rewell event on the coast. Out through Holmbury and then the A29.

Saturday Oct 4, 2014 #

10 AM

running 10:00 [1]

10 x 1 minute.

5 PM

Bike 59:25 [3] 16.52 mi (3:36 / mi) +279m 3:25 / mi
ahr:151

I went out after the rain for a short ride up to Ranmore Common.

Friday Oct 3, 2014 #

5 PM

Swimming intervals 48:00 [4] 2.5 km (19:12 / km)

I thought I'd see how far I could get swimming 100's in this form.

1 at 2.00, 1 at 1:55, 1 at 1:50, 1 at 1:45 then...
2 at 2.00, 2 at 1:55, 2 at 1:50, 2 at 1:45 then...
3 at 2.00, 3 at 1:55, 3 at 1:50, 3 at 1:45 then...

It was supposed to be a change of pace session but I seemed to be holding between 1.38 and 1.40's. I got as far as 19 out of 24 before my arms were buggered. Started with 500 wu and 100 wd.
Good session.

Thursday Oct 2, 2014 #

4 PM

Bike 1:37:23 [3] 27.15 mi (3:35 / mi) +626m 3:21 / mi
ahr:149

Standard loop and legs were good.

Wednesday Oct 1, 2014 #

5 PM

running 10:00 [1]

10 x 1 minute. Feels ok.

8 PM

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

5 sets of 200 fs and pull.

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