Training Log: FE
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Cycling||4|| 5:07:26|| 81.87||(3:45)|| 131.76||(2:20)|| 1855|
| ||Stretching/extensions||1|| 10:00|
| ||Total||5|| 5:17:26|| 81.87|| 131.76|| 1855|
Cycling 26:05  9.35 mi (2:47 / mi) +100m 2:42 / mi
ahr:154 max:162 shoes: Giant A1
Warmed up then rode the first 7 miles of this w/e's 25 mile TT course, turned round & nearly made it up to a 10. Felt relatively easy given there were some short steep hills and it was raining. HR felt comfortable too. Current setup is working a treat power wise and feel relaxed in the position too. I drove the whole course beforehand and hated it, part sporting, part narrowish DC, part twisty A road with several 10-25m steepish hills. After the recce on the bike, my attitude changed, feeling more bullish and it should be good experience.
Cycling warm up/down 19:00  5.9 mi (3:13 / mi) +60m 3:07 / mi
ahr:142 max:156 shoes: Giant A1
Cycling 1:34:00  26.2 mi (3:35 / mi) +545m 3:22 / mi
ahr:143 max:160 shoes: Propel
Started drizzling as I set off, a blessing I'd not planned to take a gilet. Discovered legs hadn't recovered from w/e, so in two minds what to do & overdid it given the TT this w/e.
Stretching/extensions 10:00 
Some doubles and 6 single leg extensions halfway down on R & L. Been a very long time since I dared do these, and no issues.
Results for club hill climb are out- last place. At least the standard was high, the middle placed rider was 16% quicker than my old club's champs on the same course. The winner did 550W, the 2nd best ever on a v popular strava segment.
Cycling race 7:51  1.42 mi (5:32 / mi) +100m 4:32 / mi
ahr:162 max:169 shoes: Propel
VCGH - Staples Lane (extended) Hill Climb TT
One word- Brutal! Started fast and controlled, went well on first steepest ramp. In a sea of lactate from there on, with highest HR this year by 3 beats (169) just as my minute overtook in full TT position, second ramp (less steep) was OK, the third ramp I was slower than in training, and the line mercifully came quicker than expected. Aim was to break 8.00. Satisfied I gave it my all.
Cycling warm up/down 10:30  3.5 mi (3:00 / mi)
Website said, starts were 30 mins later than advertised, but the details I saw had the 30mins added on so a very brief wu, which I doubt made any difference.
Cycling 2:30:00  35.5 mi (4:14 / mi) +1050m 3:52 / mi
ahr:138 max:164 shoes: Propel
Social Mod Ride - The group set off from Shere and my timing was perfect, being caught up fiddling with my lights on the early slopes of Whitedown(!) a hill I've avoided for 5 years, and I wasn't last- shock! Did Boxhill, Leith Hill from Dorking and Combe Bottom at the end. Combe Bottom seemed so much easier than I recall from 4 years ago, and at the end of the ride too. Can safely say hill legs for what they are worth are back at last.
Good group ride with only 6 riders and easy pace thanks to Kate. The route did however have 30m climb per mile! Spookily managed to meet Paul at the Boxhill cafe.
all weeks |