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Training Log Archive: paul c

In the 7 days ending Jun 5, 2019:

activity # timemileskm+m
  Bike5 9:06:52 157.89(3:28) 254.1(2:09) 2178
  Swimming3 2:27:48 4.16(35:30) 6.7(22:04)
  running1 36:45 5.06(7:16) 8.14(4:31) 3
  Circuits1 30:00
  Total10 12:41:25 167.11 268.94 2181

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Wednesday Jun 5, 2019 #

3 PM

Bike 31:58 [3] 11.33 mi (2:49 / mi) +91m 2:45 / mi
shoes: Planet X

Steady around the TT course getting used to the westerly wind.

Bike 24:17 [5] 10.0 mi (2:26 / mi) +71m 2:23 / mi
shoes: Planet X

Tough headwind going out but I managed to go through 5 miles in 13.20.
230 felt comfortable so I regularly went into the 250's and used the wind coming back to bring it home 13 seconds quicker than my pb and 50 seconds quicker than 6 weeks ago.
Average power 251 and NP 254. Happy days.
9 PM

Swimming 1:10:00 [4] 3.0 km (23:20 / km)

Quite an intense session from Tony.

Tuesday Jun 4, 2019 #

Note
(rest day)

Got home and fell asleep, body recovering well but still need more sleep.

Monday Jun 3, 2019 #

6 PM

Swimming 22:48 [3] 1.5 km (15:12 / km)

Happy with this as my swimming has been below par as I've been working on the other 2 sports more. 30 seconds quicker than last year around Shepperton.

Sunday Jun 2, 2019 #

8 AM

Bike 2:59:24 [3] 50.02 mi (3:35 / mi) +573m 3:28 / mi
ahr:140 max:165

Joined parts of the Evans Sportive at Chobham, legs need an easy week.

Saturday Jun 1, 2019 #

8 AM

Bike 28:55 [3] 8.59 mi (3:22 / mi) +79m 3:16 / mi
ahr:141 max:155 shoes: Planet X

To Shalford.
9 AM

Bike 3:45:38 [3] 61.16 mi (3:41 / mi) +1117m 3:29 / mi
ahr:140 max:180 shoes: Planet X

Started to get tired after a good effort up Bexley but a wonderful day to ride.

Friday May 31, 2019 #

10 AM

running 36:45 [4] 5.06 mi (7:16 / mi) +3m 7:15 / mi
ahr:158 max:182 shoes: Asics

Got out along the river and was able to do 4 x a mile at tempo pace. Hit 6.30's although the ground is quite uneven so not conducive to a smooth run.
9 PM

Swimming 55:00 [4] 2.2 km (25:00 / km)

Finished well with 6 x 100 so not as bad as I thought.

Thursday May 30, 2019 #

10 AM

Bike 56:40 [3] 16.79 mi (3:23 / mi) +247m 3:14 / mi
ahr:137 max:163 shoes: Planet X

Steady short ride to help the legs recover.
8 PM

Circuits 30:00 [1]

Core and prehab.

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