Training Log Archive: Tim SIn the 7 days ending Feb 11, 2013:
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Monday Feb 11, 2013 #
Note
Blimey -- very sore this morning... Orienteering definitely tests different muscles!!
Cycling 1:05:00 [3]
20mins warm-up then 20x1min big gear
Felt pretty good for this one, sliding back in the saddle a bit.
Probably about a 330W average, with 350W+ for the last 3 sort of coming out of nowhere (perhaps because it drifted up to a higher cadence)
... coming together.
Felt pretty good for this one, sliding back in the saddle a bit.
Probably about a 330W average, with 350W+ for the last 3 sort of coming out of nowhere (perhaps because it drifted up to a higher cadence)
... coming together.
Running 30:00 [3]
Very nice off the bike at an easy high cadence 7.5
Sunday Feb 10, 2013 #
Orienteering 1:35:00 [3]
Better run than last time...drifted right at 3 (1 min), and missed control at 4 ( 2mins), slower route choice avoiding climb to 5 (1 min), and a few other bits and pieces so probably 7-8 mins in all..slowed down a bit over the last 5 controls or so.
But broadly happy enough with that.
But broadly happy enough with that.
Saturday Feb 9, 2013 #
Cycling 2:30:00 [3]
A combination of rain, slightly compressed time availability and not having fixed the road bike meant a trainer session... of
2 x 15mins easy, 15mins hard, 15 mins mod big gear, 15 mins easy.
First set in 270-280 and 250-260, second in 280-290 and 260+,
Easys ~200
Had planned to do a third set, but was spent, so just did easy to finish, still a decent session though.
2 x 15mins easy, 15mins hard, 15 mins mod big gear, 15 mins easy.
First set in 270-280 and 250-260, second in 280-290 and 260+,
Easys ~200
Had planned to do a third set, but was spent, so just did easy to finish, still a decent session though.
Friday Feb 8, 2013 #
Running 1:00:00 [3]
20mins @ 7.5
4x 4mins, 4 mins rest... 2@9.8, 2@9.9
10mins @7.5
Comfortable enough
4x 4mins, 4 mins rest... 2@9.8, 2@9.9
10mins @7.5
Comfortable enough
Thursday Feb 7, 2013 #
Note
Recovery day after Lady S's 40th.
Wednesday Feb 6, 2013 #
Running 1:20:00 [3]
Long/threshold
15@7.5
5x5@, 1min rest 2@9.1, 2@9.2, 1@9.3
30mins @ 7.5
Good session.... finally starting to feel comfortable at decent pace, holding 91 cadence nicely.
15@7.5
5x5@, 1min rest 2@9.1, 2@9.2, 1@9.3
30mins @ 7.5
Good session.... finally starting to feel comfortable at decent pace, holding 91 cadence nicely.
Tuesday Feb 5, 2013 #
Cycling 1:10:00 [3]
20mins warm-up then 20x1min big gear
Tough as usual when doing them for the first time after a while
310Wiash average, although faded a little for last 5.
Tough as usual when doing them for the first time after a while
310Wiash average, although faded a little for last 5.
Swimming 45:00 [3]
Back in the pool... basically steady 100s on the 2 with PB around 1.40-1.44 each focusing timing the rotation better. Felt aright, but slow.