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Training Log Archive: paul c

In the 7 days ending Mar 25, 2018:

activity # timemileskm+m
  Bike4 4:00:07 65.18(3:41) 104.9(2:17) 1010
  Swimming4 4:00:00 6.03(39:49) 9.7(24:45)
  Circuits3 2:00:00
  Orienteering2 1:33:16 9.75(9:34) 15.69(5:57) 209
  running2 1:05:47 8.64(7:37) 13.9(4:44) 130
  Total15 12:39:10 89.6 144.19 1349

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MoTuWeThFrSaSu

Sunday Mar 25, 2018 #

Event: SO - level C - Angmering Park (East)
 
11 AM

Orienteering race 1:00:58 [4] 10.2 km (5:59 / km) +150m 5:34 / km
shoes: Salomon speed cross 3

Fast area but luckily it was flat. My leg held up for the run with only a few twinges.
Crap RC to #9 and 21. I drifted right to #15 but the rest was fine.
8 PM

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

A few bits of cramp when I pushed off the wall too hard but overall a good session.

Saturday Mar 24, 2018 #

8 AM

Bike 1:10:32 [3] 18.49 mi (3:49 / mi) +276m 3:39 / mi
ahr:145 max:169

To and from Shalford as I’d blocked Dorte’s car in again.
6 PM

Circuits 45:00 [2]

Core and weights x 20.

Friday Mar 23, 2018 #

5 PM

running 29:01 [3] 3.96 mi (7:20 / mi) +60m 7:00 / mi
shoes: Asics

Around Horsley.
6 PM

Circuits 30:00 [1]

Rehab and core.
9 PM

Swimming 1:00:00 [4] 2.6 km (23:05 / km)

Another tough session but stroke count was rubbish.

Thursday Mar 22, 2018 #

5 PM

Bike warm up/down 11:45 [2] 3.4 mi (3:27 / mi) +60m 3:17 / mi
ahr:148 max:166

To Staples Lane.

Bike hills 59:16 [4] 12.59 mi (4:42 / mi) +661m 4:03 / mi
ahr:159 max:168

10 reps of Staples Lane.
About 45 seconds down on last year but a better NP of 224.
6 PM

Bike warm up/down 8:34 [1] 2.7 mi (3:10 / mi) +13m 3:08 / mi
ahr:134 max:146

Back home.
7 PM

Circuits 45:00 [2]

Rehab and weights x 20.

Wednesday Mar 21, 2018 #

5 PM

running 36:46 [3] 4.68 mi (7:51 / mi) +70m 7:30 / mi
ahr:151 max:165 shoes: Salomon speed cross 3

The footpaths were hacking this afternoon.
9 PM

Swimming 1:15:00 [4] 2.8 km (26:47 / km)

Felt quite good and was leading the session.

Tuesday Mar 20, 2018 #

Event: SLOW Night-O 2017-18 #5: Richmond Park
 
4 PM

Orienteering 32:18 [1] 3.41 mi (9:28 / mi) +59m 8:59 / mi
shoes: Salomon speed cross 3

Putting out controls.

Monday Mar 19, 2018 #

5 PM

Bike intervals 1:30:00 [4] 28.0 mi (3:13 / mi)

First day of IM training for Bolton. I brought this forward a day as I'm organising tomorrow nights race.
Turbo
30 min warm up
6 x 5 minutes off 2.30 recovery.
Trying to hit between 220 and 230 for each interval.
224 average power.
Solid session and kept focused.
9 PM

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

Drills.

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