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Training Log Archive: paul c

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Bike4 4:00:59 70.25(3:26) 113.06(2:08) 365
  Swimming2 1:40:00 3.11(32:11) 5.0(20:00)
  Transition run2 1:02:47 9.01(6:58) 14.5(4:20) 88
  Orienteering1 59:38 5.39(11:04) 8.67(6:53)
  Circuits1 45:00
  Total10 8:28:24 87.75 141.23 453

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Sunday Oct 9, 2016 #

11 AM

Orienteering 59:38 [3] 8.67 km (6:53 / km)
ahr:180 max:189 shoes: X talon 212

I tried to clear the course but this was probably a little ambitious. After 12 controls in 21 minutes I went for the control in the Dyke as I would have kicked myself if I had cleared the course except for this one.
Still a good workout as I have been lacking hills for a while.

Saturday Oct 8, 2016 #

9 AM

Bike 1:00:00 [3] 18.1 mi (3:19 / mi)

Turbo.

Friday Oct 7, 2016 #

Note
(rest day)

Thursday Oct 6, 2016 #

5 PM

Bike 1:00:00 [3] 18.05 mi (3:19 / mi)
ahr:133 max:152

Turbo.
6 PM

Transition run 31:30 [3] 4.5 mi (7:00 / mi) +45m 6:47 / mi

Wednesday Oct 5, 2016 #

8 PM

Circuits 45:00 [1]

Weights and core x 20.
9 PM

Swimming intervals 50:00 [4] 2.5 km (20:00 / km)

good session tonight even after weights.

300m Front crawl
4x 25m Front crawl kick on 10s rest
200m Front crawl
2x 50m Front crawl – building
100m Front crawl

100m Front crawl – steady on 20s rest
25m Front crawl – hard on 10s rest
200m Front crawl – steady on 30s rest
50m Front crawl – hard on 20s rest
300m Front crawl – steady on 40s rest
75m Front crawl – hard on 30s rest
400m Front crawl – steady on 50s rest
100m Front crawl – hard on 40s rest

4x 25m Front crawl – easy on 10s rest
25m Front crawl – building on 10s rest
25m Front crawl – easy on 10s rest
25m Front crawl – hard on 10s rest
50 choice.

Tuesday Oct 4, 2016 #

5 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

Steady on the turbo.
6 PM

Transition run 31:17 [3] 4.51 mi (6:56 / mi) +43m 6:44 / mi
ahr:161 max:173

Exploring the trails.

Monday Oct 3, 2016 #

5 PM

Bike 1:00:59 [3] 16.1 mi (3:47 / mi) +365m 3:32 / mi
ahr:146 max:165

Nice evening ride in the sun before it got cold.
8 PM

Swimming intervals 50:00 [4] 2.5 km (20:00 / km)

500 wu
20 x 100 on 1.55.
All reps between 1.30-1.35 so very happy especially at the end of a 7 day swim stretch.

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