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Training Log Archive: Tim S

In the 7 days ending Feb 11, 2013:

activity # timemileskm+m
  Cycling3 4:45:00
  Running3 2:50:00
  Orienteering1 1:35:00
  Swimming1 45:00
  Total6 9:55:00

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Monday Feb 11, 2013 #

Note

Blimey -- very sore this morning... Orienteering definitely tests different muscles!!

Cycling 1:05:00 [3]

20mins warm-up then 20x1min big gear

Felt pretty good for this one, sliding back in the saddle a bit.


Probably about a 330W average, with 350W+ for the last 3 sort of coming out of nowhere (perhaps because it drifted up to a higher cadence)

... coming together.

Running 30:00 [3]

Very nice off the bike at an easy high cadence 7.5

Sunday Feb 10, 2013 #

Orienteering 1:35:00 [3]

Better run than last time...drifted right at 3 (1 min), and missed control at 4 ( 2mins), slower route choice avoiding climb to 5 (1 min), and a few other bits and pieces so probably 7-8 mins in all..slowed down a bit over the last 5 controls or so.

But broadly happy enough with that.

Saturday Feb 9, 2013 #

Cycling 2:30:00 [3]

A combination of rain, slightly compressed time availability and not having fixed the road bike meant a trainer session... of

2 x 15mins easy, 15mins hard, 15 mins mod big gear, 15 mins easy.

First set in 270-280 and 250-260, second in 280-290 and 260+,

Easys ~200

Had planned to do a third set, but was spent, so just did easy to finish, still a decent session though.



Friday Feb 8, 2013 #

Running 1:00:00 [3]

20mins @ 7.5
4x 4mins, 4 mins rest... 2@9.8, 2@9.9
10mins @7.5


Comfortable enough

Thursday Feb 7, 2013 #

Note

Recovery day after Lady S's 40th.

Wednesday Feb 6, 2013 #

Running 1:20:00 [3]

Long/threshold

15@7.5
5x5@, 1min rest 2@9.1, 2@9.2, 1@9.3
30mins @ 7.5

Good session.... finally starting to feel comfortable at decent pace, holding 91 cadence nicely.

Tuesday Feb 5, 2013 #

Cycling 1:10:00 [3]

20mins warm-up then 20x1min big gear

Tough as usual when doing them for the first time after a while

310Wiash average, although faded a little for last 5.

Swimming 45:00 [3]

Back in the pool... basically steady 100s on the 2 with PB around 1.40-1.44 each focusing timing the rotation better. Felt aright, but slow.

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