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Training Log Archive: paul c

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
  Bike18 51:54:52 816.98(3:49) 1314.8(2:22) 20045
  running7 6:50:19 49.4(8:18) 79.5(5:10) 2174
  Swimming4 2:41:20 7.02(22:59) 11.3(14:17)
  Orienteering3 2:37:21 16.36(9:37) 26.33(5:59) 728
  Total32 64:03:52 889.76(4:19) 1431.93(2:41) 22947

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Friday Jul 31, 2020 #

9 AM

running 46:17 [3] 5.63 mi (8:13 / mi) +195m 7:25 / mi
shoes: Asics

Last footpaths to bag on Boxhill.

Thursday Jul 30, 2020 #

10 AM

Bike 1:47:58 [3] 28.05 mi (3:51 / mi) +791m 3:32 / mi
shoes: Canyon Endurace CF SL

Just a few hills ticking the legs over.

Wednesday Jul 29, 2020 #

10 AM

running 1:02:48 [3] 6.84 mi (9:11 / mi) +478m 7:33 / mi
shoes: Asics

Up Boxhill a total of 3 times with different routes, a few bits of walking but legs doing ok.
6 PM

Swimming 45:41 [3] 2.12 mi (21:33 / mi)

8 laps and felt good.

Tuesday Jul 28, 2020 #

9 AM

Bike 2:21:32 [3] 40.14 mi (3:32 / mi) +781m 3:20 / mi
shoes: Canyon Endurace CF SL

From my parents through some villages that I grew up in. Windy but a nice day to ride.

Monday Jul 27, 2020 #

10 AM

running 59:54 [3] 7.02 mi (8:32 / mi) +334m 7:26 / mi
shoes: Asics

Boxhill and I was enjoying the climbs.

Sunday Jul 26, 2020 #

9 AM

Bike 3:28:11 [3] 55.04 mi (3:47 / mi) +1584m 3:28 / mi
shoes: Canyon Endurace CF SL

4 times over The Hills and legs felt good with some big efforts.

Saturday Jul 25, 2020 #

Note
(rest day)

Because it was raining and I can.

Friday Jul 24, 2020 #

8 AM

Bike 4:11:09 [3] 65.87 mi (3:49 / mi) +1232m 3:36 / mi
shoes: Canyon Endurace CF SL

Cycle down to Billinghurst and then a loop with Dani.

Thursday Jul 23, 2020 #

10 AM

Bike 4:10:24 [3] 70.01 mi (3:35 / mi) +1110m 3:25 / mi
ahr:127 max:172 shoes: Canyon Endurace CF SL

Out to Odiham into a headwind but then a nice blast back from Alton.

Wednesday Jul 22, 2020 #

8 AM

Bike 3:26:02 [3] 55.93 mi (3:41 / mi) +1288m 3:26 / mi

Down to Ticehurst and plenty of hills in the 2nd half including Kidds. Butt much better today which will be my limiting factor in a few weeks time I think.
7 PM

Swimming 35:29 [3] 1.44 mi (24:39 / mi)

Just 6 laps tonight but felt good in the water.

Tuesday Jul 21, 2020 #

7 PM

running 1:08:48 [5] 9.24 mi (7:27 / mi) +255m 6:51 / mi
ahr:169 max:178 shoes: Asics

Another good hard run setting off only 3 minutes in front of Adam and doing my best not to get caught. The GSW is badly signposted so a few errors but was pleased to keep pushing hard to the end. Legs were tired from the off, again as expected but I was able to run up the hills.

Monday Jul 20, 2020 #

9 AM

Bike 4:16:05 [3] 71.09 mi (3:36 / mi) +1412m 3:24 / mi
shoes: Canyon Endurace CF SL

Backside a little sore but legs were recovering through the ride.

Sunday Jul 19, 2020 #

9 AM

Bike 6:14:04 [3] 103.95 mi (3:36 / mi) +2136m 3:23 / mi
shoes: Canyon Endurace CF SL

Down to the S. Downs with Alan. Rain and a few efforts made the last 30 miles tough but all good training.

Saturday Jul 18, 2020 #

8 AM

Bike 2:16:24 [3] 38.85 mi (3:31 / mi) +641m 3:20 / mi
ahr:139 max:175 shoes: Canyon Endurace CF SL

Just ticking the legs over and trying to recover from yesterday.

Friday Jul 17, 2020 #

3 PM

running 1:04:05 [3] 7.36 mi (8:42 / mi) +412m 7:25 / mi
shoes: Asics

Hills from Mickleham, bloody hilly but very nice and quiet.

Thursday Jul 16, 2020 #

3 PM

Bike 1:00:54 [3] 16.57 mi (3:41 / mi) +285m 3:29 / mi
shoes: Canyon Endurace CF SL

Nice and easy around the hood.

Wednesday Jul 15, 2020 #

6 PM

Swimming 46:29 [3] 2.09 mi (22:14 / mi)

8 laps going the other direction this week.

Tuesday Jul 14, 2020 #

7 PM

Orienteering 1:11:55 [4] 8.07 mi (8:55 / mi) +383m 7:46 / mi
shoes: Speedcross4

Straight line course from Cold Harbour to Shamley Green using a mixture of O maps and OS maps.
I really enjoyed this as it was a bit of an adventure and there was some good RC scope. I noticed straight away that my legs were still tired from Sunday but they kept on plugging away up the hills which was pleasing.
Left knee a bit sore the morning after but should be ok.

Monday Jul 13, 2020 #

Note
(rest day)

Sunday Jul 12, 2020 #

8 AM

Bike 4:29:21 [3] 48.38 mi (5:34 / mi) +3147m 4:38 / mi
ahr:141 max:175 shoes: Canyon Endurace CF SL

Leith Hill x 27.
My aim was for 3km of climb and I paced it much better than last week at Box.
Tried my best to keep it below 200 watts except for the steep ramp just past the disabled parking entrance which went up to 230. I made the last rep the fasted and legs felt good throughout.

Saturday Jul 11, 2020 #

8 AM

Bike 2:38:55 [3] 43.87 mi (3:37 / mi) +859m 3:25 / mi
ahr:136 max:168 shoes: Canyon Endurace CF SL

Nice to be out in decent weather.

Friday Jul 10, 2020 #

9 AM

Bike 1:29:05 [3] 25.35 mi (3:31 / mi) +287m 3:24 / mi
shoes: Canyon Endurace CF SL

ITW via Ascot.
2 PM

Bike 1:06:06 [3] 20.66 mi (3:12 / mi) +195m 3:07 / mi
shoes: Canyon Endurace CF SL

HFW with another nice tailwind.

Thursday Jul 9, 2020 #

10 AM

running 1:04:31 [3] 7.6 mi (8:29 / mi) +371m 7:22 / mi

Hilly one from Michleham to the North of Boxhill.

Wednesday Jul 8, 2020 #

6 PM

Swimming 33:41 [3] 1.37 mi (24:35 / mi)

A bit cold tonight so only 6 laps.

Tuesday Jul 7, 2020 #

2 PM

Bike 1:40:53 [3] 20.56 mi (4:54 / mi) +1102m 4:12 / mi
ahr:144 max:204 shoes: Canyon Endurace CF SL

10 x Whitedowns which took 58 minutes. This was a good workout for the quads and it went well.

Monday Jul 6, 2020 #

9 AM

Bike 1:11:01 [3] 20.38 mi (3:29 / mi) +186m 3:23 / mi
shoes: Canyon Endurace CF SL

Good old headwind into work.
2 PM

Bike 1:04:04 [3] 20.35 mi (3:09 / mi) +163m 3:04 / mi
shoes: Canyon Endurace CF SL

Much nicer coming home.
6 PM

Orienteering 44:07 [3] 3.8 mi (11:37 / mi) +220m 9:50 / mi
shoes: X talons

Windmill hill Solo O.
Legs were good even after 40 miles today and the hills were fine.
Oing pretty well with only a few misses in the circle,
C • Rest day- 2

Sunday Jul 5, 2020 #

Note
(rest day)

Saturday Jul 4, 2020 #

8 AM

Bike 5:02:44 [3] 71.93 mi (4:13 / mi) +2848m 3:45 / mi
ahr:152 max:172 shoes: Canyon Endurace CF SL

An attempt at a half Everest on Boxhill.
Kept the power at 200 watts max and this was fine for the first 2 sets of 10. Started to feel it after the 2nd quick break, power went down quickly and legs gave up. Got to 24 reps.

Friday Jul 3, 2020 #

11 AM

running 43:56 [3] 5.71 mi (7:42 / mi) +129m 7:11 / mi
shoes: Asics

Last one in Leatherhead.

Wednesday Jul 1, 2020 #

6 PM

Orienteering 41:19 [3] 4.49 mi (9:12 / mi) +124m 8:28 / mi
ahr:174 max:183 shoes: X talons

Mytchett West. Felt good running and hitting most of the controls nicely with only 2 errors just after half way.

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