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Training Log Archive: paul c

In the 7 days ending Oct 28, 2018:

activity	#	time	miles		km		+m
Bike	4	11:23:21	177.25	(3:51)	285.26	(2:24)	3078
Swimming	4	4:00:00	6.15	(39:01)	9.9	(24:15)
Orienteering	2	1:39:02	10.21	(9:42)	16.43	(6:02)	383
Circuits	2	1:30:00
running	1	10:00	1.24	(8:03)	2.0	(5:00)
Total	12	18:42:23	194.86		313.59		3461

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Sunday Oct 28, 2018 #

Event: SE Score Champs

11 AM

Orienteering race 55:04 [4] 6.11 mi (9:01 / mi) +203m 8:10 / mi
shoes: Salomon Speed Cross 4

I really only did this for the club as I hate score events.

C • Funny 2

7 PM

Swimming 1:00:00 [3] 2.2 km (27:16 / km)

Arms were tired from 6 hours of leaning on the handle bars.

Saturday Oct 27, 2018 #

8 AM

Bike long 6:10:13 [3] 100.02 mi (3:42 / mi) +1492m 3:32 / mi
ahr:145 max:169

I didn't have high expectations of this century ride and last night I was looking for the short cuts to the course.
I wasn't feel great for the first 30 miles when the group pace might have been higher but I felt better as the ride went on.
I didn't really want to stop for lunch as I knew it would be difficult to get the legs moving again but I was fine up until 80 miles. The legs slowly started to get more tired but fortunately they didn't give up until 95 miles. Sweet.
Very happy with the day out and I was wrapped up very snuggly in full winter gear as it only got to 6 degrees.

Friday Oct 26, 2018 #

9 PM

Swimming 1:00:00 [4] 2.5 km (24:00 / km)

Solid session and going well.

Thursday Oct 25, 2018 #

5 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
shoes: Planet X

Steady on the turbo.

7 PM

Circuits 45:00 [1]

Feeling good, will hurt in the morning.

Wednesday Oct 24, 2018 #

1 PM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
ahr:149 max:161 shoes: Salomon Speed Cross 4

Orienteering 43:58 [3] 6.6 km (6:40 / km) +180m 5:52 / km
ahr:168 max:180 shoes: Salomon Speed Cross 4

Legs were very tired on the first 2 controls so took it steady. GPS track was quite smooth after the long leg and the forest was in great condition.

https://www.baoc.routegadget.co.uk/rg2/#169&course...

9 PM

Swimming 1:10:00 [3] 2.7 km (25:56 / km)

Tuesday Oct 23, 2018 #

8 AM

Circuits 45:00 [1]

First session back so nice and easy.

11 AM

Bike hills 1:42:45 [4] 22.39 mi (4:35 / mi) +739m 4:10 / mi
ahr:141 max:167

Managed to do most of the climbs on the northern ridge, pretty spent by the end.

Monday Oct 22, 2018 #

8 AM

Swimming intervals 50:00 [4] 2.5 km (20:00 / km)

1200 wu following by 3 x 400 on 7 minutes.
Just as I was starting the 4's the bloody lights went out so the 10 minute wait made it quite difficult.
Managed to hit the 6.40's I wanted though.

11 AM

Bike 2:30:23 [2] 36.84 mi (4:05 / mi) +847m 3:49 / mi
ahr:142 max:161

HR a little high but I was trying to take it easy. Legs certainly know they raced yesterday but a nice burn.

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