Training Log Archive: paul c

Training for Henley starts tomorrow but next week I will find no motivation or energy to do a 3 hour ride after the British Relays when there is cake to eat.
I took the TT bike out of hibernation on friday night as it wasn't going to rain today. Rode the Henley course and will do this a few more times before September to feel really at home there.
A nice steady climb up to Nettlebed but the hill coming back from Watlington is a bugger. Hopefully it's just because I'm not bike fit yet but it might be an idea to change the cassette for the race. I then went back up to Nettlebed and did the first loop out to Gillotts School.
When I was driving the course, Garmin said 400m of climb and this only went up to 420 when I was riding, so a flatter course meaning faster time:-)
HR was up and I didn't feel I was pushing so I think that could be from yesterday as legs were tired from the start. It only went over 160 for the hill.

C • Watlington hill.. 4

This went better than I thought it would. Did the first part of the run course across the river which is nice and flat. Can't wait to get to this stage...

Event: Hampstead Village Urban
 

A new area to run on although I don't think you could call this an Urban Race...
The first 8 controls were fast and furious. I tried to pace myself as Hampstead is a hilly area so I didn't want to fade in the 2nd half. I dropped 10 secs on the first control with a bad RC and then at #3 I got man handled as the marshall didn't want me to run on a path that was inbounds on the map. It turns out that there was a danger area but rather than stand in the middle of the path that was OOB and directing me towards the one he wanted me to take, he stood in the middle of the one he wanted me to run down. Dickhead!!!
I think I took the correct choices at 12, 13 and 15. Completely blew #18. Came out of the control going S and ended up going pretty straight. Should have planned and gone on the path to the N. 1 min gone.
Think I took the wrong RC to #21 and definately to #24. I stayed S and came from the bottom of the map. Should have gone back the way I came but wanted to try another route.
#27 eventually won me the race but it was a close one as Rob was running very well.
Enjoyed the event and didn't get bored by running up the same streets too many times.
Actual distance ran was 11.77km.
http://www.lok.routegadget.co.uk/lok/reitti.cgi?ac...

C • Route gadget 13

Mens Open - Splits

Lots of 100's with off 2 min and 2.30.

I think I pushed a bit too hard.

Core x 15.

First time in a while with acurate HR readings. Kept it in the late 140's for most of the ride.
From Bisley, Mytchett, Ash Vale and back through Pirbright.

I definately hit the pool at the wrong time.
It's starting to feel better in the water if not fast.

C & C x 15.

A bonus extra session as I wasn't planning to swim today.
200 wu
200 pull
Drills and fs for another km
100 wd
Felt better today.

To and from the start.

I now have a new Garmin 310xt so all back on track.
Robbo Relay on Wimbledon Common. A good format and great interval work. Pushed hard on my legs and Ed was flying only 2 days after a 2.36!!!

2 laps with a bit of a detour. The wind has certainly picked up from yesterday, the boys had perfect conditions.

Felt great and fast this evening. Distance is still a guess but hopefully the new garmin will come tomorrow.

Core and conditioning. I'm gonna hurt in the morning.