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Training Log: paul c

In the last 7 days:

activity	#	time	miles		km		+m
Bike	4	2:19:37	43.98	(3:10)	70.79	(1:58)	229
running	2	1:39:55	12.67	(7:53)	20.39	(4:54)	161
Swimming	2	1:32:08	3.36	(27:27)	5.4	(17:04)
Total	8	5:31:40	60.01	(5:32)	96.58	(3:26)	390

1:23

0:00

Sunday Dec 3 #

9 AM

running 59:30 [3] 7.47 mi (7:58 / mi) +94m 7:40 / mi
ahr:162 max:189

Saturday Dec 2 #

9 AM

Bike warm up/down 30:12 [1] 8.35 mi (3:37 / mi) +26m 3:35 / mi
ahr:111 max:163 shoes: Canyon Endurace CF SL

Opening the legs up for this afternoon.

2 PM

Bike tempo 30:09 [5] 10.58 mi (2:51 / mi) +26m 2:50 / mi
ahr:146 max:187 shoes: Canyon Endurace CF SL

FTP ramp test, 278 = 4.27w/kg.
Well I didn't expect it to go that well. I knew from training and the last few TTT's that I was in good shape but this blew me away with a PB from nearly two years ago when I was in good shape.
I thought getting through 340 would be about right but I got to the 380 ramp before I gave up and maybe a bit too early.
I've reset zwift to 270 as I think even that is a bit too high really as ramp tests aren't always very reliable.

Friday Dec 1 #

8 PM

Swimming 49:16 [3] 2.9 km (16:59 / km)

Nice bit of distance tonight.

Thursday Nov 30 #

Note
(rest day)

Presentation evening.

Wednesday Nov 29 #

4 PM

running 40:25 [3] 5.2 mi (7:46 / mi) +67m 7:28 / mi
ahr:151 max:163 shoes: Gel-Cumulus

Legs ok and felt good at the end.

9 PM

Swimming 42:52 [3] 2.5 km (17:09 / km)

More of a technical session tonight.

Tuesday Nov 28 #

6 PM

Bike warm up/down 26:35 [1] 7.14 mi (3:43 / mi) +65m 3:37 / mi
ahr:136 max:159 shoes: Canyon Endurace CF SL

7 PM

Bike race 37:57 [5] 14.49 mi (2:37 / mi) +101m 2:34 / mi
ahr:143 max:179 shoes: Canyon Endurace CF SL

ZRL TTT as I can't race Thursday this week. HR strap not working properly but was strong again this week. 30 seconds pulls at 5w/kg(325) from the start is good for me now.

C • Pulls 2

Bike warm up/down 14:44 [1] 3.42 mi (4:18 / mi) +11m 4:16 / mi
ahr:104 max:145 shoes: Canyon Endurace CF SL

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