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Training Log Archive: paul c

In the 7 days ending May 28, 2013:

activity	#	time	miles		km		+m
Bike	6	7:54:03	148.59	(3:11)	239.13	(1:59)	569
Swimming	3	1:54:48	3.85	(29:48)	6.2	(18:31)
Circuits	2	1:00:00
running	1	40:00	5.86	(6:50)	9.43	(4:14)
Orienteering	1	22:56	3.23	(7:06)	5.2	(4:25)	22
Transition run	1	19:28	3.0	(6:29)	4.83	(4:02)	35
Total	14	12:11:15	164.53		264.79		626

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Tuesday May 28, 2013 #

Event: Park Race 2: Wandsworth Common

6 AM

Swimming 30:00 [3] 1.6 km (18:45 / km)

Mytchett Lake.
This is a very cold lake as it's spring fed but Tooting Bec Lido is even colder.
14 Degrees and it felt comfortable. The 400m loop was the only one open so did 4 laps. Arms were sore for the 1st 2 laps but ok after that. Time is a guess.

2 PM

Bike intervals 1:25:00 [4] 28.0 mi (3:02 / mi)

On the trainer as it's pissing down.
5 min wu
4 sets of 15min off 5 easy
5 min wd
Mostly in the low 150's on the reps.

7 PM

Orienteering race 22:56 [5] 5.2 km (4:25 / km) +22m 4:19 / km
ahr:180 max:189 shoes: Asics ds skyspeed 2

Had enough time to make it to the Park Race. I had a 3 mile transition run to do so this was a good substitute although I went a lot harder than planned.
Simple enough on the technical side and I got all of the RC's correctly shaving a few seconds here and there. Only dropped 5 secs on #6 as I cut in early and went across on the boarding.
Distance ran was 5.74km.

Long - Splits

Monday May 27, 2013 #

9 AM

Bike 1:44:35 [3] 28.51 mi (3:40 / mi) +569m 3:27 / mi
ahr:148 max:171

Week 5 Day 1. Another 4 weeks of Base.
From Newlands, Peaslake, Holmbury, Leith, Ewhurst, Barhatch(HR 171), Peaslake, Abinger Hammer and back through Shere.
Loving the hills at the moment and feeling good on them.

11 AM

Transition run 19:28 [3] 3.0 mi (6:29 / mi) +35m 6:16 / mi
ahr:158 max:166 shoes: Asics 2160 #2

Along the NDW. All good.

8 PM

Circuits 30:00 [1]

C&C x 19.

Sunday May 26, 2013 #

7 AM

Bike warm up/down 18:07 [3] 5.61 mi (3:14 / mi)
ahr:156 max:168 shoes: Planet X

I noticed that HR was very high from the off.

Bike 1:58:00 [3] 40.0 mi (2:57 / mi)
ahr:156 max:168 shoes: Planet X

Started the first loop and my HR was up in the 160's without even trying but on the return 10 miles the wind was in my face and I was struggling to keep an easy speed normally. I gave the TT another loop just in case I wasn't warmed up correctly but it got no better so I stopped here.
Had the rear disc on and I wasn't getting anywhere. The wind wasn't coming in from the side very often which could have helped slow me down so I think I did the right thing. There is plenty of time and I'm not going to flog a dead horse...

9 AM

Bike warm up/down 17:50 [2] 5.42 mi (3:17 / mi)
ahr:144 max:160

2 PM

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

That's more like it. Felt good throughout and only occasionally was there someone else in the lane.
200wu
200 pull
4 x 66 drill/fs
4 x 66 off 15 descending
4 x 200 pull breathing 7/3 alternating lengths.