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Training Log Archive: paul c

In the 7 days ending Aug 31, 2014:

activity	#	time	miles		km		+m
Bike	8	11:50:23	202.8	(3:30)	326.38	(2:11)	3867
Swimming	5	4:17:52	8.08	(31:55)	13.0	(19:50)
Orienteering	1	26:57	2.42	(11:07)	3.9	(6:55)
running	2	22:00
Total	16	16:57:12	213.3		343.28		3867

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Sunday Aug 31, 2014 #

7 AM

Swimming 47:52 [3] 3.0 km (15:57 / km)

A lot colder than a month ago. Time a bit slow maybe because of this but the swim felt good.

2 PM

Bike 1:01:54 [2] 18.04 mi (3:26 / mi) +145m 3:21 / mi
ahr:141 shoes: Planet X

Kept to the flats for a nice easy ride.

4 PM

running 12:00 [1]

12 x 1 min.

Saturday Aug 30, 2014 #

11 AM

Bike 3:03:13 [3] 48.93 mi (3:45 / mi) +1387m 3:26 / mi
ahr:143 max:165 shoes: Planet X

I went out today to find as many hills as I could in 3 hours trying to keep to race power output going off an estimated FTP of 250. This gave me an average of about 175 to 187w for the ride. It was hard to keep under 250 going up Barhatch but I pretty much kept to this for the whole ride.
I'm hopping to do a 10 mile TT on Tuesday to see what my FTP should be but I don't think it will be far off this.
Over Coombe, Albury, Winterfold, Barhatch, Radnor, right in Holmbury coming up the S side of Leith, Whitedowns, Boxhill and back through Leatherhead.

Friday Aug 29, 2014 #

7 AM

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

Drills.

3 PM

Bike 1:58:56 [3] 33.14 mi (3:35 / mi) +860m 3:19 / mi
ahr:145 max:168 shoes: Planet X

Nice ride into the hills. It is certainly more motivating to go for a ride than Richmond Park.

6 PM

running 10:00 [1]
shoes: Asics Culumus 14

10 x 1 min around the pitches.

Thursday Aug 28, 2014 #

7 AM

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

500 wu
25 x 100 on 1.55's with the every 3rd rep with a bouy.
A good session and back down to 1.40's.

4 PM

Bike warm up/down 40:25 [3] 12.1 mi (3:20 / mi) +207m 3:10 / mi
ahr:145 shoes: Planet X

To Boxhill and back.

5 PM

Bike hills 59:33 [4] 15.31 mi (3:53 / mi) +534m 3:31 / mi
ahr:155 max:169 shoes: Planet X

5 reps of Boxhill.
Kept the power in the 220's going up and it felt good for the whole session. This was more of a 3 1/2 intensity than 4.
It rained on the 2nd rep so I kept it steady on the down hills.
Power ave 193
NP 210
IF 0.839

Wednesday Aug 27, 2014 #

7 AM

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

Drills.

3 PM

Bike 2:06:22 [3] 38.28 mi (3:18 / mi) +734m 3:07 / mi
ahr:147 max:169 shoes: Planet X

Nice to get back into the Hills. They were steeper than I remembered but shorter too.

Tuesday Aug 26, 2014 #

Event: London Park Race #11: Bishops Park

7 AM

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

2 sets of 5,4,3,2&1 off 10 seconds.
I didn't time anything and just got on with it.

12 PM

Bike intervals 1:00:00 [4] 19.0 mi (3:09 / mi)

Spinning session with Ty and it was a good workout.

7 PM

Orienteering 26:57 [3] 3.9 km (6:55 / km)
shoes: Asics Culumus 14

Made a few too many little errors but it was a well planned course that kept you thinking.

Long - Splits

Monday Aug 25, 2014 #

5 PM

Bike 1:00:00 [2] 18.0 mi (3:20 / mi)

Not nice to come back to England with all this rain so did an hour on the trainer.

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