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Training Log Archive: paul c

In the 7 days ending Aug 2, 2013:

	activity	#	time	miles		km		+m
	Bike	6	9:12:30	160.0	(3:27)	257.49	(2:09)	2124
	Swimming	5	4:30:24	9.2	(29:24)	14.8	(18:16)
	running	1	43:56	6.59	(6:40)	10.61	(4:09)
	Orienteering	1	31:40	3.11	(10:12)	5.0	(6:20)	125
	Transition run	1	30:00	4.46	(6:44)	7.18	(4:11)
	Circuits	1	30:00
	Total	15	15:58:30	183.35		295.08		2249
averages - rhr:41

3:44

0:00

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Friday Aug 2, 2013 #

6 PM

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

600 wu with some drills.
5 x 200 off 15, odds paddle and pb even fs.
4 x 300 off 20 alternating gear and fs.
100 back stroke
100 wd
Felt better as the session went on so very happy.

Thursday Aug 1, 2013 #

Event: London Park Race series event 10

8 AM

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

400 wu
Drills
200 pull with paddles
Drills
Paddles
wd

11 AM

Bike 35:00 [2] 10.0 mi (3:30 / mi)

To Richmond and back.

5 PM

Bike 33:26 [2] 8.68 mi (3:51 / mi) +184m 3:37 / mi

To Hampstead via the Bush.

7 PM

Orienteering race 31:40 [5] 5.0 km (6:20 / km) +125m 5:38 / km
ahr:174 max:182 shoes: Salomon speed cross 3

Shattered from the off so I was never really able to attack it. Saying that, I was able to be pretty accurate except for taking the wrong path halfway to #5 and ended going past 18 and 6 first.
I thought it was a well planned course on a potentially tricky area. The results could make interesting reading...
Distance ran was 6.22km.

8 PM

Bike 32:51 [2] 9.03 mi (3:38 / mi) +135m 3:29 / mi

Crawling back home.

Wednesday Jul 31, 2013 #

10 AM

Bike 2:53:16 [3] 50.27 mi (3:27 / mi) +685m 3:18 / mi
ahr:144 max:167

From Newlands, Peaslake, Holmbury, Dorking, Brockham, Bullbuster loop, Ranmore, Horsley, Send and finish.
Tried to keep this in IM terrain as much as possible (a decent hill every so often). Got to Peaslake and started up the Radnor rd when my chain went over the end of the cassette. Basically my wheel had just come from a mechanic who has not made it true after putting in a new spoke, this led to the gears out of line. The hanger was bent but fortunately a local workman had a club hammer to straighten it after I removed it from the bike. SWEET.
Ride was ok and just got through it really.

1 PM

Transition run 30:00 [3] 4.46 mi (6:44 / mi)
ahr:163 max:169 shoes: Asics Culumus 14

Only did 30 of the planned 60 to help protect my R calf. It seems to be getting better.

Tuesday Jul 30, 2013 #

6 AM

Swimming long 1:05:00 [3] 3.8 km (17:06 / km)

Mytchett
Time and distance is a bit of a guess. I forgot to take my watch with me and as the 1 km loop had lots of weeds, it was slightly shortened.
Did 4 laps and the recent rain had cooled the water nicely.

2 PM

running 43:56 [3] 6.59 mi (6:40 / mi)
ahr:156 max:168 shoes: Asics Culumus 14

Along the river and back through Barnes. Legs were a bit awkward to start with but finished relaxed.

Monday Jul 29, 2013 #

Note

Start of a 3 week Build period where I'll be doing 2 key brick sessions a week. The rest is just fillers and recovery.

10 AM

Bike 1:45:23 [3] 31.87 mi (3:18 / mi) +345m 3:12 / mi
ahr:138 max:161

4 laps of the park. Getting windy out there.

6 PM

Circuits 30:00 [1]

C&C x 20.

Sunday Jul 28, 2013 #

7 AM

Swimming 51:45 [3] 3.0 km (17:15 / km)

4 laps of Sheperton.
1st one was 12.45 and then the rest were 13 mins each.
This seems more like 3 km and nice to get some swim distance in this week.

10 AM

Bike 2:52:34 [3] 50.15 mi (3:26 / mi) +775m 3:17 / mi
ahr:151 max:175

From home out to Boxhill, 2 laps, then on to Dorking and finally Coldharbour for a spot of lunch.
Headwind most of the way but was able to push hard up the hills.

Saturday Jul 27, 2013 #

7 AM

Swimming 48:39 [3] 3.0 km (16:13 / km)

Even laps but a bit tired. Might take an easy day.

12 PM

Note
rhr:41

Quite pleased with that.

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