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Training Log Archive: paul c

In the 7 days ending Aug 11, 2013:

activity # timemileskm+m
  Bike5 9:37:06 183.7(3:08) 295.64(1:57) 1549
  Swimming4 3:05:17 6.11(30:20) 9.83(18:51)
  running1 1:25:26 12.96(6:36) 20.86(4:06)
  Transition run1 1:00:00 9.01(6:40) 14.5(4:08) 24
  Orienteering1 25:04 2.73(9:10) 4.4(5:42) 85
  Total12 15:32:53 214.51(4:21) 345.22(2:42) 1658

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Sunday Aug 11, 2013 #


On getting up this morning the conditions were almost perfect, slightly overcast with only a light wind.
I had 3 objectives from this race
1. Hit the swim as hard as I could. Tick
2. Have a strong bike pushing hard and hoping not to fade. Tick
3. Go off normal pace for the 1st half of the run and shut it down in the 2nd half if needed. Tick
6 AM

Swimming race 30:05 [5] 1.9 km (15:50 / km)

The start was a bit of a shambles as nobody knew where it exactly was and we didn’t really have much warning of the horn.
The first 400m were pretty intense for me as 2 guys tried to nearly drown me as they both seemed to want to be where I was. Took in a lot of water and missed a lot of breaths. After composing myself mentally I got a draft as I wanted and pottered along. After a 1/3 I found myself at the front of a group with about a 20m gap to the next. I worked hard to close it which I did and then was next to another swimmer for the last 1/3 of the race. I was feeling good and picking up other swimmers towards the end. The swim was longer than last year as we had to swim past the jetty almost back to the start.
7 AM

Bike race 2:20:57 [5] 51.24 mi (2:45 / mi)
ahr:160 max:174 shoes: Planet X

Started ok and was at the front of a group for the first 5 miles. Then finally 1 of them went past me and we worked hard swapping the lead until the hill. At times we were well within the draft zone with 3 others just sitting behind us. I was going into the red zone quite a bit but I wanted a hard race. It seemed that it was a draft fest today, I suppose this will always happen on a flat course but I only saw 1 draft buster all day which wasn’t so good.
Finally one of the jack bastards behind me started to do some work towards the end of the first lap. The pace started to slow on the 2nd so I made a move to drop him off the back. Then a few faster riders came through and this gave me the motivation (kick up the arse) that I needed to finish it off. The last half lap saw me bridging a lot of gaps but it was only to go to the legal distance and not blatantly draft. I was very happy to have the energy to do this even though my legs were spent by this stage.
I had even laps of 1.10 so am very happy with this and 8 minutes quicker than last year. A little bit sore with the new saddle so will get some miles in before next month.
What I’m not happy with was my nutrition. I took it down for the first lap but completely forgot on the 2nd and had nothing except a gel towards the end. I also only had ¾ of a bottle when I had planned to have double this.
9 AM

running race 1:25:26 [3] 12.96 mi (6:36 / mi)
ahr:167 max:174

I took a comfort brake of about 20 seconds after ½ mile and was well into my running. I was running at 6.20 pace for the 1st lap overtaking 10 in front of me putting me in the top 10 of my wave. After this it was hard to work out who I was racing but had lots of others to overtake. I slowed on the 2nd lap by about 1 minute but decided to pick it up again as I overtook a group that looked good with 3 miles to go. I finished the run with plenty of energy left which is a plus. T2 was such a mess that I missed taking the planned 2 gels. I decided to stick to water until I felt tired and pop a few gels if needed but as I didn’t tire I got away with it.
I will not be able to do this next month and will need to keep on top of nutrition just as much as pacing the bike leg correctly to HR.
Very happy with today but it’s not the full distance so I’m not counting my chickens. I also only finished 10 minutes behind Chris Goodfellow who was runner up at Challenge Copenhagen last year in 8.47. I finished 6th in the wave today, 9th overall with a much stronger field than last year and the full run distance.


Saturday Aug 10, 2013 #

10 AM

Bike 32:50 [2] 10.85 mi (3:02 / mi) +96m 2:57 / mi
ahr:145 max:161 shoes: Planet X

Nice and chilled 1 lap. New seat is a bit wider so will need to vas up in the morning.

Friday Aug 9, 2013 #

6 AM

Swimming 50:12 [3] 2.93 km (17:09 / km)

Tooting Bec Lido.
It was a little warmer but not that good. Did the last 2 lengths without a wetsuit as Sunday could be non wetsuit. I bloody hope not.
9 PM


I had a bike fit this afternoon on the TT which was a long time overdue.
Got a new saddle which was immediately lowered by 10mm and much more comfortable. 3 small spacers under my R foot as this leg is slightly shorter. Seat was put forward by 45mm as I was stretching for the bars way too much. New 80mm stem from my old 110 and the bull bars still need to be shaved by a further 10mm. Lowered the front end by 10mm. These are the initial changes and still some more to come. Not sure if this was a good idea 2 days before a half but there was no other time that I could fit this in. It at least gives me 4 weeks to adjust but the position is already very comfortable. It will be interesting to see if there is a performance increase(fingers crossed!!!)
On the plus side, he as never seen such a symmetrical rider before...

Thursday Aug 8, 2013 #

8 AM

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

Usual drills session. A bit stiff in the legs from yesterday.
2 PM

Bike 53:55 [2] 17.65 mi (3:03 / mi) +185m 2:58 / mi
ahr:143 max:159 shoes: Planet X

Legs pretty good for 2 laps.

Wednesday Aug 7, 2013 #

9 AM

Bike long 3:57:38 [3] 69.53 mi (3:25 / mi) +998m 3:16 / mi
ahr:146 max:172

Out to Oxshott, reverse BB loop, Ranmore, down Whitedowns, Leith, Coldharbour, Dorking and home with a small loop of the park.
Did a bit too much standing so was quite tired at the end if you add last night and the 30 minutes of big gear work after an hour.
Saw the result of fly tipping gone mad. Some bastard couldn't even be bothered to dump it at the side of the road so left it in the middle of a country lane blocking the whole road. TWAT!!!
2 PM

Transition run 1:00:00 [3] 9.01 mi (6:40 / mi) +24m 6:36 / mi
ahr:162 max:171 shoes: Asics Culumus 14

Along the river to just before Chiswick Bridge. I could feel my calf for the first 1/2 mile before it wore off nicely.

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.

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