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Training Log Archive: paul c

In the 7 days ending Jul 24, 2017:

activity	#	time	miles		km		+m
Bike	7	8:31:54	152.4	(3:22)	245.26	(2:05)	2109
Swimming	4	3:40:00	6.36	(34:34)	10.24	(21:29)
running	1	57:39	7.89	(7:18)	12.7	(4:32)	127
Orienteering	1	36:53	4.66	(7:55)	7.5	(4:55)	105
Circuits	1	30:00
Total	14	14:16:26	171.31		275.7		2341

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Monday Jul 24, 2017 #

4 PM

Bike 2:30:32 [3] 39.3 mi (3:50 / mi) +887m 3:35 / mi
ahr:137 max:159

Starting to feel stronger on longer rides now and HR is coming down.

9 PM

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

I've been working on a higher cadence for the last few weeks and it clicked tonight. Felt brilliant.

Sunday Jul 23, 2017 #

Event: GLOSS 2017 #5: Morden Park (MV)

10 AM

Orienteering race 36:53 [4] 7.5 km (4:55 / km) +105m 4:36 / km
shoes: X talon 212

I went hard for the Gloss and then chilled out on the extension.

7 PM

Swimming 1:00:00 [3] 2.4 km (25:00 / km)

Nice session mixing in lots of fin work.

Saturday Jul 22, 2017 #

8 AM

Bike 28:30 [3] 8.2 mi (3:29 / mi) +97m 3:21 / mi

Over to Shalford.

9 AM

Bike 2:02:45 [4] 39.41 mi (3:07 / mi) +460m 3:00 / mi

Fast paced ride and I was on the rivet a few times.

12 PM

Bike 36:10 [3] 10.03 mi (3:36 / mi) +178m 3:25 / mi

Crawl home.

Friday Jul 21, 2017 #

2 PM

running 57:39 [3] 7.89 mi (7:18 / mi) +127m 6:58 / mi
shoes: Asics

9 PM

Swimming 1:00:00 [3] 2.3 km (26:05 / km)

Including 3 x 400 build.

Thursday Jul 20, 2017 #

6 AM

Bike 1:02:44 [3] 18.58 mi (3:23 / mi) +163m 3:17 / mi

Missed all of the showers.

5 PM

Bike 1:01:52 [3] 19.96 mi (3:06 / mi) +170m 3:01 / mi

Commute home with a tail wind.

Wednesday Jul 19, 2017 #

2 PM

Circuits 30:00 [1]

C&C x 20.

9 PM

Swimming 1:00:00 [4] 2.2 mi (27:16 / mi)

Snakes and ladders game. Good fun.

Tuesday Jul 18, 2017 #

7 PM

Bike warm up/down 23:36 [2] 6.92 mi (3:25 / mi) +70m 3:18 / mi
shoes: Planet X

I felt quite good on warm up.

Bike race 25:45 [5] 10.0 mi (2:35 / mi) +84m 2:31 / mi
shoes: Planet X

The main aim was to turn myself inside out so that I could get some accurate FTP numbers in the TT position. Tick.
It was quite a strong wind from the east with a bit a rain in the 2nd half. I managed to keep a steady pace up the first 2 miles without bolting the gate. I managed to catch sight of Frank at about 6 miles and slowly gained on him. Just when I thought he was slowing down, he kept going strong to the end but it was good motivation. I was at 100% effort in the last 2 miles so happy with the high effort today.

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