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Training Log Archive: paul c

In the 7 days ending May 26, 2013:

activity	#	time	miles		km		+m
Bike	7	6:54:56	134.99	(3:04)	217.25	(1:55)	169
Swimming	3	1:54:48	3.79	(30:17)	6.1	(18:49)
Circuits	2	1:00:00
running	1	40:00	5.86	(6:50)	9.43	(4:14)
Total	13	10:29:44	144.64		232.78		169

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Sunday May 26, 2013 #

7 AM

Bike warm up/down 18:07 [3] 5.61 mi (3:14 / mi)
ahr:156 max:168 shoes: Planet X

I noticed that HR was very high from the off.

Bike 1:58:00 [3] 40.0 mi (2:57 / mi)
ahr:156 max:168 shoes: Planet X

Started the first loop and my HR was up in the 160's without even trying but on the return 10 miles the wind was in my face and I was struggling to keep an easy speed normally. I gave the TT another loop just in case I wasn't warmed up correctly but it got no better so I stopped here.
Had the rear disc on and I wasn't getting anywhere. The wind wasn't coming in from the side very often which could have helped slow me down so I think I did the right thing. There is plenty of time and I'm not going to flog a dead horse...

9 AM

Bike warm up/down 17:50 [2] 5.42 mi (3:17 / mi)
ahr:144 max:160

2 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

That's more like it. Felt good throughout and only occasionally was there someone else in the lane.
200wu
200 pull
4 x 66 drill/fs
4 x 66 off 15 descending
4 x 200 pull breathing 7/3 alternating lengths.

Saturday May 25, 2013 #

8 AM

Swimming 44:48 [3] 2.6 km (17:14 / km)

I wore my skins top this morning which helped keep my core not so cold.

Friday May 24, 2013 #

4 PM

Bike 1:15:00 [4] 23.5 mi (3:11 / mi)

Session on the trainer.
10 wu
4 x 3 fast cadence/3 big gear/ 3 fast/ 3 big gear/3 steady.
5 wd
ok session and legs feel fine.

Thursday May 23, 2013 #

Note

No swimming tonight as someone has pooped in the pool!!!

4 PM

running intervals 40:00 [4] 5.86 mi (6:50 / mi)
ahr:154 max:182 shoes: Asics 2160 #2

10 x 1 min along the river.

Wednesday May 22, 2013 #

5 PM

Bike 55:31 [3] 17.55 mi (3:10 / mi)
ahr:150 max:165

After a 90 minute sleep this felt nice and easy. 2 laps.

7 PM

Circuits 30:00 [1]

C&C x 18.

Tuesday May 21, 2013 #

6 AM

Swimming 30:00 [3] 1.5 km (20:00 / km)

Work stuffed me up so no chance of going to the lake. Just did some drills in the pool.

5 PM

Bike warm up/down 23:15 [3] 7.82 mi (2:58 / mi)
ahr:153 max:168

From the PT school to the start with a few spin ups.

Bike 25:40 [5] 10.0 mi (2:34 / mi)
ahr:171 max:179

Did this again on my own as I didn't want to hang around for another hour.
I wasn't sure of which direction the wind was coming from as I started but it did feel easier keeping a slightly quicker pace for the first 2 miles so sort of guessed a NNE direction.
Got to the 5m point in 13.10 but I had already turned into the wind so knew I had to work hard. The last few miles flew by in sub 2.15's (downhill) and I felt the energy levels were quite good.
I used the Carrera again but put my deep rims on. With a better wind this week it's hard to work out how much better this was than the 1.20 secs improvement. I'll take it though.

6 PM

Bike warm up/down 23:46 [3] 7.55 mi (3:09 / mi)
ahr:146 max:165

Back up the hill.

Monday May 20, 2013 #

9 AM

Note

The start of an easy week. Cutting down on the day to day training but the main sessions will still be the same ending with the 100mTT on Sunday.
I feel good within myself and although I don't feel like I need an easy week, I need to let my body adapt to the training done.

C • 100?? 2

4 PM

Bike 57:47 [3] 17.54 mi (3:18 / mi) +169m 3:12 / mi
ahr:142 max:162

2 laps and HR nice and low.

6 PM

Circuits 30:00 [1]

C&C x 18,

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