Training Log Archive: paul cIn the 7 days ending Feb 21, 2019:
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Thursday Feb 21, 2019 #
9 AM
Bike 2:07:13 [3] 28.86 mi (4:24 / mi) +882m 4:02 / mi
ahr:136 max:161
Standard loop with Barhatch thrown in as well.
4 PM
Circuits 45:00 [1]
Weights and core x 18.
Legs a little tired.
Legs a little tired.
Wednesday Feb 20, 2019 #
12 PM
Orienteering race 1:00:44 [4] 9.3 km (6:32 / km) +235m 5:48 / km
ahr:168 max:178 shoes: Salomon Speed Cross 4
It was nice to get out on a Wednesday and made this a hardish run.
I think like everyone else, I dropped time trying to get into #11.
Missed the path straight to #15.
Ran right past #19 so hit the path and should have gone right to #20 rather than bashing through the green.
I think like everyone else, I dropped time trying to get into #11.
Missed the path straight to #15.
Ran right past #19 so hit the path and should have gone right to #20 rather than bashing through the green.
9 PM
Swimming 1:10:00 [3] 2.7 km (25:56 / km)
Quite a bit of cramp tonight.
Tuesday Feb 19, 2019 #
9 AM
Bike 2:28:24 [3] 36.6 mi (4:03 / mi) +892m 3:46 / mi
ahr:151 max:173
It was nice to get out onto new roads near Biggin Hill with Sher and the weather was clear and sunny.
Legs didn't want to wake up this morning but it's all good training.
Legs didn't want to wake up this morning but it's all good training.
4 PM
Circuits 45:00 [1]
Weights and core x 18.
Monday Feb 18, 2019 #
Note
(rest day)
Very busy and a long day.
Sunday Feb 17, 2019 #
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.
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, 2019 #
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.
Lots of Strava PB segments so maybe the spinning is working.
Friday Feb 15, 2019 #
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.