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Training Log Archive: paul c

In the 7 days ending Aug 10, 2017:

activity # timemileskm+m
  Bike5 9:23:33 152.52(3:42) 245.46(2:18) 2774
  Swimming2 1:45:00 2.86(36:44) 4.6(22:50)
  Orienteering2 48:32 5.16(9:24) 8.3(5:51) 92
  running1 37:19 4.35(8:35) 7.0(5:20) 145
  Transition run1 26:52 3.91(6:52) 6.29(4:16) 34
  Total11 13:01:16 168.8(4:38) 271.65(2:53) 3045

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FrSaSuMoTuWeTh

Thursday Aug 10, 2017 #

12 PM

Bike 1:01:23 [3] 19.08 mi (3:13 / mi) +203m 3:07 / mi
ahr:142 max:163 shoes: Planet X

Ripley loop
1 PM

Transition run 26:52 [3] 3.91 mi (6:52 / mi) +34m 6:41 / mi
ahr:150 max:163 shoes: Asics

Legs turning over nicely.
7 PM

Note

I was planning on a 3km swim race but didn't see that you had to pre enter so didn't get in.
Sorry Frank.
C • No problem 2

Wednesday Aug 9, 2017 #

9 AM

Bike tempo 2:33:11 [4] 38.26 mi (4:00 / mi) +916m 3:44 / mi
ahr:144 max:163

Was supposed to do a T run but was freezing and p!ss wrapped by the end.
9 PM

Swimming tempo 1:00:00 [4] 2.6 km (23:05 / km)

400 wu
8,6,4,2&1 off 30.
Hard session as I was leading.
100 wd.

Tuesday Aug 8, 2017 #

8 AM

Orienteering 18:20 [3] 2.15 mi (8:32 / mi) +92m 7:32 / mi
ahr:146 max:166 shoes: Asics

Run around St. Ives doing a course from the urban event a few years ago. Nothing too technical but lots of hills and I avoided the tourists.
9 AM

running 37:19 [3] 4.35 mi (8:35 / mi) +145m 7:46 / mi
ahr:143 max:165 shoes: Asics

Quite a technical path in places so very slow going for the effort put in.

Monday Aug 7, 2017 #

9 AM

Bike 1:49:53 [2] 30.09 mi (3:39 / mi) +484m 3:29 / mi
ahr:131 max:158

Nice and easy to Lizard Point.

Sunday Aug 6, 2017 #

8 AM

Bike 2:59:05 [3] 47.25 mi (3:47 / mi) +966m 3:34 / mi
ahr:143 max:168

I used Mike's bike that certainly wasn't set up very well and I didn't have 6-10th gears.
From Hayle to St. Ives, Lands End, Penzance and Hayle.

Saturday Aug 5, 2017 #

3 PM

Orienteering 30:12 [2] 3.01 mi (10:02 / mi)
ahr:128 max:160 shoes: X talon 212

Around Mexico Towans in Hayle with an old map.

Friday Aug 4, 2017 #

9 AM

Bike 1:00:01 [3] 17.84 mi (3:22 / mi) +205m 3:15 / mi
ahr:141 max:159

Ripley loop.
3 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.

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