Training Log Archive: paul cIn the 31 days ending Jul 31, 2019:
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Wednesday Jul 31, 2019 #
Swimming 10:00 [2] 0.5 km (20:00 / km)
Tuesday Jul 30, 2019 #
Orienteering 38:03 [4] 3.9 km (9:45 / km) +180m 7:56 / km
ahr:169 max:185 shoes: X talon 212
Monday Jul 29, 2019 #
Orienteering 1:10:36 [4] 7.4 km (9:32 / km) +210m 8:21 / km
ahr:169 max:187 shoes: X talon 212
Sunday Jul 28, 2019 #
Orienteering 1:21:43 [4] 7.4 km (11:03 / km) +215m 9:39 / km
ahr:159 max:184 shoes: X talon 212
Found out straight away to avoid the clearings that were full of bracken.
I hit most of the controls ok except for 10 and 11. Then I had a complete mare at 17 losing 6 minutes on a relatively short leg. My map had started to wear through and the colours deteriorated, even relocating off Ian didn’t help me.
The main plus though was that the calf was fine and I might make the whole week:-)
Thursday Jul 25, 2019 #
Bike 59:24 [2] 15.55 mi (3:49 / mi) +289m 3:37 / mi
ahr:141 max:167
Wednesday Jul 24, 2019 #
Swimming 1:10:00 [3] 3.0 km (23:20 / km)
Monday Jul 22, 2019 #
running 37:06 [2] 4.87 mi (7:37 / mi) +24m 7:30 / mi
ahr:162 max:178 (injured) shoes: Asics
Sunday Jul 21, 2019 #
Bike 1:01:16 [2] 15.75 mi (3:53 / mi) +239m 3:43 / mi
ahr:140 max:163
Saturday Jul 20, 2019 #
Note
I'm happy that I was so positive on the run as this is where the negativity normally comes in.
I've had 5 days of complete rest and my body feels good, even the calf is now no longer painful to touch.
Swimming 26:00 [2] 1.2 km (21:40 / km)
Sunday Jul 14, 2019 #
Swimming race 59:16 [4] 3.8 km (15:36 / km)
ahr:161 max:181
Quite an uneventful first lap but it felt quite easy drafting other swimmers. Had the surprise of my life when I went under 29 minutes for the first lap so made sure I did the same for the second.
It broke up a little on the way back as there were a lot of breast strokers still on their 1st lap but as the sun wasn't in my eyes this year, I was able to navigate through them comfortably.
Very happy to go under the hour and 40th quickest.
Bike race 7:04:44 [4] 111.86 mi (3:48 / mi) +2700m 3:32 / mi
ahr:148 max:176 shoes: Planet X
The first lap took enough out of my legs to know that this would be a struggle. My legs emptied of energy at the 80 mile point and this is where I started to go to the dark place and question finishing.
I hit a pothole early on and had to use gas to re-inflate a couple of times but fortunately didn't have to change tyres.
Transition run race 5:13:32 [3] 26.5 mi (11:50 / mi) +321m 11:24 / mi
ahr:130 max:159 shoes: Asics
I got out onto the run and felt pretty good running and kept the pace just under 8 minute miling as planned. Foot was ok and I walked the aid stations to ensure that I got the fuel down into my stomach.
Hit the 2nd lap and all was still ok, I started to slow a little towards the end of it but still hitting the pace. At the start of the 3rd lap my right calf started to hurt and got worse quite quickly to the point that I could hardly run. It wasn't like it had been in the past but I think I may have run differently due to the pain in my foot.
Halfway around the 3rd lap I knew that I would have to walk it in to the finish which was a shame because I wasn't as physically tired as I would have thought. I managed to jog the odd 100m but a walk it was.
Saturday Jul 13, 2019 #
Swimming 16:03 [2] 0.8 km (20:04 / km)
Bike 11:44 [2] 4.13 mi (2:50 / mi) +19m 2:48 / mi
shoes: Planet X
Friday Jul 12, 2019 #
Note
(rest day)
Thursday Jul 11, 2019 #
running 14:59 [2] 2.03 mi (7:23 / mi) +12m 7:15 / mi
shoes: Asics
Wednesday Jul 10, 2019 #
Bike 45:00 [2] 14.0 mi (3:13 / mi) +210m 3:04 / mi
shoes: Planet X
Tuesday Jul 9, 2019 #
Note
(rest day)
Monday Jul 8, 2019 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
100 pull
2 x 50 drill
4 x 25 fast
5 x 100 on 2 mins hitting 1.34.
1000
100 mixed
16.35 on the 1000.
I had a massage this morning so I think that's why the times were slightly down. Swim ready.
Sunday Jul 7, 2019 #
Bike 1:33:56 [3] 29.63 mi (3:10 / mi) +379m 3:03 / mi
ahr:143 max:158 shoes: Planet X
Transition run 30:01 [2] 4.09 mi (7:20 / mi) +53m 7:03 / mi
ahr:149 max:161 shoes: Planet X
Saturday Jul 6, 2019 #
Swimming 1:00:00 [4] 3.0 km (20:00 / km)
Hitting 1.33 ave so swimming is in a good place.
Friday Jul 5, 2019 #
Note
(rest day)
Thursday Jul 4, 2019 #
Bike 2:10:25 [3] 33.98 mi (3:50 / mi)
shoes: Planet X
Wednesday Jul 3, 2019 #
Swimming 1:10:00 [3] 2.8 km (25:00 / km)
Tuesday Jul 2, 2019 #
Bike 58:25 [2] 17.18 mi (3:24 / mi) +358m 3:12 / mi
ahr:149 max:167 shoes: Asics
Transition run 30:00 [3] 4.32 mi (6:57 / mi) +55m 6:41 / mi
ahr:163 max:178 shoes: Asics
Monday Jul 1, 2019 #
Swimming 45:00 [3] 2.0 km (22:30 / km)