Training Log Archive: paul cIn the 7 days ending Jun 11, 2013:
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Tuesday Jun 11, 2013 #
Swimming intervals 40:00 [4] 2.0 km (20:00 / km)
1,2,3,4,3,2,1,2,1,1. All starting on 2 mins.
Bike intervals 1:20:00 [4] 26.66 mi (3:00 / mi)
ahr:144 max:149
10 wu then 7 x 7 min big gear/3min easy.
Legs not too bad as I wasn't killing myself.
Bike warm up/down 11:40 [2] 3.5 mi (3:20 / mi)
Orienteering race 20:21 [5] 3.8 km (5:21 / km)
shoes: Asics ds skyspeed 2
Hesitant going into 1 and coming out of 3. Then it well until #18 where I should have gone through the first gate. I read the control description for 23 rather than 22 so lost maybe 10 seconds.
Other than that, a good race and our Austrian friend made good use of a small park. I ran 4.99 km overall and somehow found 38m of climb?
Monday Jun 10, 2013 #
Bike 2:23:24 [3] 45.92 mi (3:07 / mi) +312m 3:03 / mi
ahr:144 max:161
Out to Weybridge, West Byfleet, Chobam, Esher and a lap of the park.
Transition run 20:28 [2] 3.0 mi (6:49 / mi)
ahr:156 max:162 shoes: Newton
Sunday Jun 9, 2013 #
Bike long 4:56:40 [3] 85.74 mi (3:28 / mi) +1097m 3:20 / mi
ahr:146 max:165
Esher, Horsley, Shere, down Barhatch, Cranleigh, Ockley, Cold Harbour, Boxhill (coffee), 1 lap of Ballbuster in 26 min (surprisingly quick for that stage without pushing), Oxshott, Esher, lap of the park and home.
Transition run 31:20 [2] 4.62 mi (6:47 / mi)
ahr:153 max:161 shoes: Newton
Saturday Jun 8, 2013 #
Swimming 42:05 [3] 3.0 km (14:02 / km)
Did the 750m loop 4 times but I think it's short as there is no way I can swim that fast. 52 would have been a more normal time for that distance.
running 37:39 [2] 5.58 mi (6:45 / mi)
ahr:157 max:164 shoes: Asics Culumus 14
Friday Jun 7, 2013 #
running 30:00 [2] 4.43 mi (6:46 / mi)
ahr:154 max:162 shoes: Asics 2160 #2
Circuits 30:00 [1]
Thursday Jun 6, 2013 #
Bike warm up/down 16:03 [2] 5.04 mi (3:11 / mi)
ahr:139 max:156
Bike hills 1:44:47 [4] 34.57 mi (3:02 / mi) +500m 2:54 / mi
ahr:161 max:168
4 minutes quicker than 2 years ago in very similar conditions. A tail wind going up but the downhills were just as hard into the wind so the recovery wasn't really there.
Really enjoyed this and topped up on the tan at the same time.
Bike warm up/down 6:09 [2] 1.92 mi (3:12 / mi)
ahr:150 max:160
Swimming 40:00 [3] 2.0 km (20:00 / km)
Every other rep was using a bouy.
Started at 1.40's and finished in 1.32's without pushing hard at all.
Wednesday Jun 5, 2013 #
Orienteering 40:03 [3] 6.6 km (6:04 / km) +225m 5:11 / km
ahr:161 max:173 shoes: Adidas swoops 2
Lovely weather for a run in the woods. Took it as a steady run as I had 90 minutes on the schedule.
Didn't have a good enough AP at #1 and bailed out early going up the re-entrant. Should have stayed on it as it was the correct one. 15 secs.
# 3 & 4 I could have done with sun glasses as the sun was shining through the trees and I missed the controls each time losing 20 secs on both occasions.
Lost 30 secs on the RC to #10 as I should have planned ahead better.
Caught Rich up at 15 and we pretty much ran in together.
Orienteering 37:39 [3] 6.6 km (5:42 / km) +225m 4:52 / km
ahr:164 max:178 shoes: Adidas swoops 2
Nice to run straighter and get the better lines but quite tired towards the end.
7.57 km 1st run
7.03 km 2nd run.
I think 78 minutes of orienteering is a good substitute for 90 of running.