Training Log Archive: paul cIn the 7 days ending Sep 28, 2015:
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Monday Sep 28, 2015 #
7 AM
Swimming intervals 1:00:00 [4] 3.0 km (20:00 / km)
The start of a swim overload week. Felt ok once I got into it.
500 wu
25 x 100 on 1.55's hitting 1.40's.
500 wu
25 x 100 on 1.55's hitting 1.40's.
5 PM
Bike 58:45 [2] 16.79 mi (3:30 / mi) +230m 3:21 / mi
ahr:141 max:153
Nice and easy through West Horsley.
Sunday Sep 27, 2015 #
Event: SAX Urban Event
10 AM
running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Asics ds skyspeed 2
11 AM
Orienteering race 43:09 [5] 6.8 km (6:21 / km)
ahr:178 max:186 shoes: Asics ds skyspeed 2
Enjoyable weather, just a shame the planning took out all but 1 route choice.
Legs were tired from yesterday but that's just the way it needs to be.
Legs were tired from yesterday but that's just the way it needs to be.
Saturday Sep 26, 2015 #
9 AM
Bike long 3:00:05 [3] 46.31 mi (3:53 / mi) +1116m 3:37 / mi
ahr:154 max:176
I love the Surrey Hills. Plenty of sunshine and climbing today.
Staples, Winterfold, Barhatch, Radnor, Leith and Betchworth.
Staples, Winterfold, Barhatch, Radnor, Leith and Betchworth.
Friday Sep 25, 2015 #
5 PM
Swimming 40:00 [4] 2.0 km (20:00 / km)
2 x 200 fs and 50 kick.
300 pull bp 3/5/3 by 100
2 x 300 fs on 5.45
3 x 200 pull on 3.50
300 pull bp 3/5/3 by 100
2 x 300 fs on 5.45
3 x 200 pull on 3.50
6 PM
Circuits 45:00 [2]
Weights and core x 20.
Thursday Sep 24, 2015 #
5 PM
Bike 1:01:34 [3] 17.68 mi (3:29 / mi) +109m 3:25 / mi
Kept to the flat.
6 PM
Transition run 30:00 [3] 7.19 mi (4:10 / mi)
shoes: Asics Culumus 14
Steady around the fields.
Wednesday Sep 23, 2015 #
5 PM
Swimming 48:00 [4] 2.4 km (20:00 / km)
5, 4 and 3 x 2.
6 PM
Circuits 45:00 [2]
Usual.
Tuesday Sep 22, 2015 #
Note
(rest day)
.