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Training Log Archive: paul c

In the 7 days ending Feb 17:

activity # timemileskm+m
  Bike3 5:48:08 90.82(3:50) 146.16(2:23) 1566
  Swimming4 3:25:00 5.53(37:04) 8.9(23:02)
  Orienteering1 51:50 4.85(10:42) 7.8(6:39) 135
  running2 46:21 6.19(7:29) 9.96(4:39) 89
  Circuits1 45:00
  Total11 11:36:19 107.39 172.82 1790

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Sunday Feb 17 #

11 AM

Orienteering 51:50 [3] 7.8 km (6:39 / km) +135m 6:07 / km
shoes: Salomon Speed Cross 4

I took this as a steady run to see if the calf would be ok. All good and no pain at all although my quads were shattered from yesterdays ride.
I did think the light green didn't really exist and middle green was at times, quite runnable.
I dropped some time at #6 and 9 but finished the course strongly in the flatter areas.
7 PM

Swimming 35:00 [3] 1.6 km (21:52 / km)

I was tired and started to cramp so called it a day.

Saturday Feb 16 #

9 AM

Bike hills 4:08:08 [3] 60.82 mi (4:05 / mi) +1566m 3:47 / mi
ahr:145 max:178

My legs somehow managed to find an extra 20 watts on all of the hills that left the group behind. Felt strong through to the end although tired on the last 2 climbs.
Lots of Strava PB segments so maybe the spinning is working.

Friday Feb 15 #

5 PM

running 31:07 [3] 4.19 mi (7:26 / mi) +61m 7:06 / mi
ahr:151 max:165 shoes: Asics

Calf fine but didn't push it.
9 PM

Swimming 55:00 [4] 2.5 km (22:00 / km)

Good fitness session with Alan and I was able to push quite hard.

Thursday Feb 14 #

Note
(rest day)

Very tired all day so needed this.

Wednesday Feb 13 #

5 PM

running 15:14 [2] 2.0 mi (7:37 / mi) +28m 7:18 / mi
shoes: Asics

Testing out the calf. Just a dull pain.
9 PM

Swimming 1:10:00 [4] 2.8 km (25:00 / km)

Trying to hang onto Tom with lots of pull and paddles.

Tuesday Feb 12 #

5 PM

Circuits 45:00 [1]

Weights and core x 18.
6 PM

Bike 45:00 [4] 14.0 mi (3:13 / mi)

Monday Feb 11 #

6 PM

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

Drills.
8 PM

Bike 55:00 [3] 16.0 mi (3:26 / mi)

Steady session taking it easy.

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