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Training Log Archive: paul c

In the 7 days ending May 20:

activity # timemileskm+m
  Bike3 5:03:36 94.48(3:13) 152.05(2:00) 1196
  running2 2:41:48 22.0(7:21) 35.4(4:34) 253
  Swimming4 2:35:42 5.03(30:56) 8.1(19:13)
  Circuits1 30:00
  Total10 10:51:06 121.51 195.56 1449

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Sunday May 20 #

5 AM

Swimming race 27:24 [4] 1.9 km (14:25 / km)

Swashbuckler Middle distance race in the New Forest and a very early start time of 5.15 due to the tide.
This certainly wasn't the 1900m advertised as the time also includes transition.
I had a good swim and placed myself just right. No problems and was able to get some feet for the first two laps. I switched off on the third though as I should have closed the gap after the turn.
6 AM

Bike race 2:33:48 [4] 53.02 mi (2:54 / mi) +463m 2:49 / mi
shoes: Planet X

There was a late change to the course so a few miles short:-)
Legs didn't want to wake up on the first lap until I put my arm warmers on and felt more comfortable.
As I started the 2nd lap, I caught a few in front for the first time and a pack came up from the back. This made about a group of 20 and it was a nightmare not to draft. I put in about 6 surges of 100 extra watts but as soon as I got to the front, other cyclists would do the same and then I was free wheeling not to draft.
It did however raise my average mph by 0.5 so at least I was able to finish the leg comfortably.
8 AM

running race 1:40:51 [4] 13.85 mi (7:17 / mi) +150m 7:03 / mi
max:172 shoes: Asics

Legs a bit tired to start with but they got going after a few miles.
I didn't set the world alight but this was a solid performance on an undulating course.
Made up lots of ground and ran myself up to 34th and 7th in age group so a good day at the office.
I do feel broken now and a few easy days ahead.

Saturday May 19 #

Note
(rest day)

Registration.

Friday May 18 #

9 PM

Swimming 45:00 [3] 2.4 km (18:45 / km)

A shortened session before the weekend.

Thursday May 17 #

5 PM

Bike 1:01:32 [3] 18.54 mi (3:19 / mi) +335m 3:09 / mi
ahr:141 max:167 shoes: Planet X

Feeling comfortable on the TT bike.

Wednesday May 16 #

5 PM

running 1:00:57 [3] 8.15 mi (7:29 / mi) +103m 7:12 / mi
ahr:151 max:167 shoes: Asics

Footpaths now have stinging nettles...
9 PM

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

Not much time tonight.

Tuesday May 15 #

8 PM

Circuits 30:00 [1]

This is all I could fit in today.
Core x 20.

Monday May 14 #

4 PM

Bike 1:28:16 [3] 22.92 mi (3:51 / mi) +398m 3:39 / mi
ahr:136 max:164

From Purley on Thames into the Chilterns.
HR pretty low and legs feeling ok so all is good with the world.
7 PM

Swimming 23:18 [3] 1.5 km (15:32 / km)

Shepperton lake.
2 laps to get used to the wet suit and I went about 30 seconds per lap quicker than last year and in cold water too.
This bodes well for racing this summer.

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