Training Log Archive: paul cIn the 7 days ending Jul 18, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | |||||||||
Thursday Jul 18, 2013 #
6 PM
Bike 29:25 [2] 8.3 mi (3:33 / mi)
To Crystal Palace.
7 PM
Orienteering race 23:22 [5] 4.1 km (5:42 / km) +70m 5:15 / km
ahr:176 max:185 shoes: Asics ds skyspeed 2
An ok map but could have done with it being sprint spec. Dropped time into #14 and should have gone anti clockwise around the lake. Overall an ok run but the bad RC let me down. Didn't feel too bad even though bloody knackered from work.
Wednesday Jul 17, 2013 #
12 PM
Bike 1:01:23 [3] 18.56 mi (3:18 / mi)
Another one up the local roads.
Tuesday Jul 16, 2013 #
7 AM
running 44:27 [3] 6.54 mi (6:48 / mi)
shoes: Asics Culumus 14
2 laps around the airfield in the morning coolness.
Monday Jul 15, 2013 #
8 AM
Bike 58:36 [2] 17.34 mi (3:23 / mi)
Easy around the roads if Basingborne.
Sunday Jul 14, 2013 #
7 AM
Bike long 5:51:34 [4] 110.12 mi (3:12 / mi) +1201m 3:05 / mi
ahr:152 max:172 shoes: Planet X
I didn't do a very good job of keeping the HR down today and put more effort in than I should have. It's certainly something to work at in the Build phase coming up soon. On the plus side I felt much better than last week in similar hot conditions and I didn't fade as much, just a little in the last half hour.
Out to Reigate, A25 to Godstone, A22 to just before E Grinstead, Crawley, Dorking, Boxhill, Westhumble and up to Ranmore, up to the top of Staples, E Horsley, and back through Cobham.
A nice undulating ride in the 1st half with 3 decent hills chucked in on the 2nd half.
Out to Reigate, A25 to Godstone, A22 to just before E Grinstead, Crawley, Dorking, Boxhill, Westhumble and up to Ranmore, up to the top of Staples, E Horsley, and back through Cobham.
A nice undulating ride in the 1st half with 3 decent hills chucked in on the 2nd half.
Saturday Jul 13, 2013 #
7 AM
Swimming long 48:08 [3] 3.0 km (16:03 / km)
Thorpe Lake.
The 2 laps were both identical times and 40 seconds quicker than the last 2 weeks. Maybe I should not swim at all now and go sub 50 at Henley.....
The 2 laps were both identical times and 40 seconds quicker than the last 2 weeks. Maybe I should not swim at all now and go sub 50 at Henley.....
Friday Jul 12, 2013 #
4 PM
running warm up/down 6:44 [2] 1.0 mi (6:44 / mi)
shoes: Asics Culumus 14
Down to the river.
running intervals 32:30 [4] 4.85 mi (6:42 / mi) +12m 6:39 / mi
ahr:167 max:182 shoes: Asics Culumus 14
3,2,1 x 4 off 60, 45 and 30.
The short recoveries kept the HR up nicely without burying myself.
The short recoveries kept the HR up nicely without burying myself.
5 PM
running warm up/down 6:40 [2] 1.0 mi (6:40 / mi)
shoes: Asics Culumus 14
8 PM
Circuits 30:00 [1]
C&C x 25.