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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: paul c

In the 7 days ending May 15, 2016:

activity # timemileskm+m
  Bike5 5:47:43 98.25(3:32) 158.12(2:12) 1663
  Swimming4 3:20:00 5.9(33:53) 9.5(21:03)
  running2 2:09:21 17.16(7:32) 27.61(4:41) 355
  Circuits2 1:30:00
  Transition run1 1:22:51 11.36(7:17) 18.29(4:32) 201
  Total14 14:09:55 132.67 213.52 2219

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Sunday May 15, 2016 #

5 PM

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

Drills.

Saturday May 14, 2016 #

10 AM

Bike 1:58:03 [3] 32.91 mi (3:35 / mi) +768m 3:21 / mi
ahr:149 max:173 shoes: Planet X

Mostly in the hills to tire the legs a little.
12 PM

Transition run 1:22:51 [3] 18.29 km (4:32 / km) +201m 4:18 / km
ahr:158 max:172

Up sheepleas to the NDW and along to the Hollister car park.
Legs felts good and turning over nicely except for the steeper sections.

Friday May 13, 2016 #

6 PM

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

Drills.
7 PM

running 40:00 [4] 5.84 mi (6:51 / mi) +54m 6:39 / mi

5 x 3 min efforts along the railway track.

Thursday May 12, 2016 #

6 PM

Bike tempo 28:32 [3] 6.77 mi (4:13 / mi) +192m 3:52 / mi
ahr:147 max:163

Over to Ranmore.

Bike hills 1:00:50 [4] 13.47 mi (4:31 / mi) +650m 3:56 / mi
ahr:155 max:169

5 x up Ranmore from the chippy to church rd.
Legs felt pretty good and could have gone on a little more. Even reps too.
7 PM

Bike warm up/down 20:18 [2] 6.32 mi (3:13 / mi) +53m 3:08 / mi
ahr:138 max:154

Back home.
8 PM

Circuits 45:00 [2]

Weights x 12 and core x 20.

Wednesday May 11, 2016 #

6 PM

running long 1:29:21 [3] 18.21 km (4:54 / km) +301m 4:32 / km
ahr:154 max:178

Nice run up on the NDW.
9 PM

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

Strength session.
2 x 5,4,3,2,1.

Tuesday May 10, 2016 #

6 PM

Bike tempo 1:00:00 [4] 20.78 mi (2:53 / mi)
ahr:150 max:173

10min wu Ave hr Max hr Cad NP
5 min effort 149 155 83 212
5 min easy
10 min effort 163 165 83 215
5 min easy
10 min effort 171 173 83 216
5 min easy
5 min effort 165 172 83 215
5 min easy
On the trainer to get a feel for controlled reps.
Happy that I got the effort just right.
7 PM

Circuits 45:00 [2]

Weights x 12 and core x 20.
90, 80, 60.

Monday May 9, 2016 #

7 AM

Swimming 50:00 [3] 2.5 km (20:00 / km)

SM session.
6 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

Just spinning the legs over.

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