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Training Log Archive: paul c

In the 7 days ending Aug 6, 2013:

activity # timemileskm+m
  Bike6 11:19:01 202.0(3:22) 325.09(2:05) 2190
  Swimming3 2:45:00 4.97(33:12) 8.0(20:38)
  Orienteering2 56:44 5.84(9:43) 9.4(6:02) 210
  Transition run1 30:00 4.46(6:44) 7.18(4:11)
  Total12 15:30:45 217.27(4:17) 349.67(2:40) 2400

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WeThFrSaSuMoTu

Tuesday Aug 6, 2013 #

8 AM

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

600 wu with drills.
12 x 200
3 with bouy bl 5 RI 10 steady
3 with bouy bl 3 RI 20 3/4
3 with bouy descend RI 30 fast
3 no gear RI 30 build.

Another session in the bag.
7 PM

Orienteering race 25:04 [5] 4.4 km (5:42 / km) +85m 5:12 / km
ahr:181 max:187 shoes: Asics ds skyspeed 2

Not a very good run to be honest. I seemed to think that I just had to run to the circle and see the flag which I should have been checking descriptions all the time. So a bit rusty which is to be expected as I've done no sprint training.
Lost time on #1, 4, 5, 9, 12, 22 and 23......
On a positive my calf held up well.

Monday Aug 5, 2013 #

10 AM

Bike 1:51:46 [3] 34.43 mi (3:15 / mi) +270m 3:10 / mi
ahr:141 max:160

Out to Weybridge, Esher and around the park a few times. Legs are in a good place, just hope the calf holds up.

Sunday Aug 4, 2013 #

Note
(rest day)

Started on a 2.5 hr run but R calf was very tight so binned it. A rest day isn't so bad after yesterday and fortunately I feel refreshed already.

Saturday Aug 3, 2013 #

7 AM

Bike long 4:52:42 [3] 89.59 mi (3:16 / mi) +916m 3:10 / mi
ahr:144 max:169 shoes: Planet X

Out the door early and into a headwind for the first 2 hours to Aldershot. Then onto Elstead where I finally got a tailwind and onto the Surrey Hills.
Went up Whitedowns, Boxhill, Ranmore again and then onto Holmbury for lunch. Legs were good today and always felt strong.
I have noticed that my HR has gone down over the past few weeks and is about 5 less on all the steep climbs. I have also started to have the first signs of a cold today but I don't think this is linked.
I thinks anything in the 140's will be fine for Henley with a few spikes on the steep hill from Watlington.

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 #

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.

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