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Training Log Archive: paul c

In the 7 days ending Aug 20:

activity # timemileskm+m
  Bike4 8:10:40 154.12(3:11) 248.03(1:59) 775
  running3 3:04:49 25.65(7:12) 41.28(4:29) 30
  Swimming4 2:30:03 5.16(29:06) 8.3(18:05)
  Transition run2 1:30:00 12.59(7:09) 20.26(4:27) 183
  Orienteering1 34:50 3.04(11:26) 4.9(7:07)
  Total13 15:50:22 200.56(4:44) 322.78(2:57) 988

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MoTuWeThFrSaSu

Sunday Aug 20 #

6 AM

Swimming 47:12 [3] 2.8 km (16:51 / km)

Only one on the beach this early and the waves were being kind to me.
9 AM

Bike 2:02:15 [3] 38.45 mi (3:11 / mi) +194m 3:08 / mi
ahr:139 max:158 shoes: Planet X

After breakfast with 90 minutes recovery I went out for a tour of Falster. Unfortunately a piece of flint cut this short by 2 hours as I'd run out of spare tyres.
The aero position is feeling comfortable and so is the saddle.
1 PM

running 1:53:16 [3] 16.01 mi (7:04 / mi) +20m 7:03 / mi
ahr:159 max:168 shoes: Asics

Along the Dig to Marielyst and back after another 90 minutes recovery.
This felt metronomic for most of the way and I only had to stop a few times near the end to stretch off the R hamstring.
With the "walk the aid station" strategy I'll be using in Wales and the hills, I think I'll be able to hold out for the run. Both hamstrings and hip flexors are working better than they were 3 weeks ago.

Saturday Aug 19 #

2 PM

running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: X talon 212

To the start and drills.

Orienteering race 34:50 [4] 4.9 km (7:07 / km)
ahr:169 max:183 shoes: X talon 212

Danish Middle Champs on Nykobbel. 7th Again.
Very scrappy in the first 7 controls but then it got better until the green. I realised that I was taking it steady rather than attacking the course when the 2nd placer came storming past me. I was able to pick up the pace as well but I'm happy with the race except for falling over and breaking my magnifier!!!

Friday Aug 18 #

11 AM

Swimming 36:51 [3] 2.3 km (16:01 / km)

In a much calmer sea.
2 PM

Bike 58:01 [2] 18.68 mi (3:06 / mi) +84m 3:04 / mi
ahr:133 max:147 shoes: Planet X

Over to Lolland with a slight tailwind.

Thursday Aug 17 #

7 AM

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

Drills in Nykœbing pool.
5 PM

Note

Very sleepy today so knocked the 2 hour ride on the head and slept instead. Much more important as it wasn't a key session.

Wednesday Aug 16 #

9 AM

Bike 3:10:11 [3] 59.52 mi (3:12 / mi) +357m 3:08 / mi
ahr:136 max:153 shoes: Planet X

Bit of a headvwind to Vordingborg but delightful on Møn. Shame there was some sharp gravel on the cycle path so got a flat 50 minutes earlier than I wanted to.
1 PM

Transition run 1:00:00 [3] 8.19 mi (7:20 / mi) +176m 6:52 / mi
ahr:163 max:175

The good thing about my puncture was that it went at exactly the correct distance to the Klint. Net uphill effort and the hot weather turned it into a good test of motivation:-)

Tuesday Aug 15 #

10 AM

running 1:01:33 [3] 8.4 mi (7:20 / mi) +10m 7:18 / mi
shoes: Asics

Into the wind from Marielyst and then the quieter woods. Felt crap to start with but got better.
4 PM

Swimming 21:00 [3] 1.2 km (17:30 / km)

After deciding it was too rough on the Eastern side this morning I toughened up and went for it. A good learning opportunity swimming in rough seas and I came away with a changed technique to get some air in without a gob full of water.

Monday Aug 14 #

10 AM

Bike 2:00:13 [3] 37.47 mi (3:13 / mi) +140m 3:10 / mi
ahr:135 max:157 shoes: Planet X

Legs ok on the bike and the saddle finally feels comfortable.
On the roads north of Marielyst.
12 PM

Transition run 30:00 [3] 4.4 mi (6:49 / mi) +7m 6:47 / mi
ahr:158 max:168 shoes: Asics

Right hamstring tight to start with but got through it. Going along much better than I thought I would.
On the Dige southwards.

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