Training Log Archive: AngusLIn the 7 days ending Jun 1, 2016:
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Sunday May 29, 2016 #
10 AM
Road Cycling 3:03:10 77.26 km (25.3 kph) +947m
ahr:166 max:186 shoes: Specialized Tarmac Elite 2009
Staple Lane, Radnor Road, Leigh Hill, Whitedown and Box
or The North Wind Doth Blow
or Easy Out, Hard In
or A Tale of Two Range Rovers
My 100th outing on the Tarmac since I started using AttackPoint, which I've decided to mark with an extended essay.
Quite chilly when I set off, largely due to the 18mph north-easterly that propelled me through Esher and Cobham and on to the bottom of Staple Lane. Range Rover #1 was within a mile of home: accelerating his over-sized engine past me on a dual carriageway probably two feet away. Nice.
All feeling very easy - as you'd expect - and even Staple Lane was not as tiring as I'd expected. The plan was to extend the ride based on how I felt and on the basis of Staple Lane, I was planning to get over to Box Hill.
The descent down Coombe Lane was moderated by another cyclist sticking out in the middle. Going fast enough that overtaking would be risky, but not as fast as I might have chosen to go myself.
Riding across to Peaslake felt very comfortable. I think walking up the stairs every day at work has made a big impact on my quads. On up Radnor Road - not so easy at the start, but kept the gearing low and still felt good. Across up the side of Leith Hill to Abinger Common, down past the Thatch.
And so to the bottom of White Down. This is normally quiet, but I must have squeezed passed about 15 cars on the ascent. This was Range Rover #2, descending (admittedly not that quickly) but didn't even touch his brakes when passing me. I'm sure they're lovely people.
The hill felt longer than I remembered it - I can't believe it's been almost two years since my last attempt - but I did a reasonable 5 minutes bridge to top - 5th best out of 9 attempts. The main achievement was feeling fit enough to turn right along Ranmore Common, follow a car down to Westhumble (bah!) to get me to…
… Box Hill. Another mid-placed attempt, but felt very much within myself and considering I'm only just starting to get back to fitness, this was good. While the surface for the climb is impeccable, the descent after the village is getting worse. The surface might be intact, but it's very bumpy.
All downhill from here, both geographically and in terms of quality. Narrowly avoiding an absent-minded labrador wandering out across the road in Epsom - somehow managed to anticipate it before it stepped out - and then had to push against the wind past the Horton Park roundabouts and through lovely Chessington to get home.
3 hours @ 25kph and 863, 947 or 965m of climb depending on which of the various blogs you believe, and 2,266 calories burned. I'm happy with that.
or The North Wind Doth Blow
or Easy Out, Hard In
or A Tale of Two Range Rovers
My 100th outing on the Tarmac since I started using AttackPoint, which I've decided to mark with an extended essay.
Quite chilly when I set off, largely due to the 18mph north-easterly that propelled me through Esher and Cobham and on to the bottom of Staple Lane. Range Rover #1 was within a mile of home: accelerating his over-sized engine past me on a dual carriageway probably two feet away. Nice.
All feeling very easy - as you'd expect - and even Staple Lane was not as tiring as I'd expected. The plan was to extend the ride based on how I felt and on the basis of Staple Lane, I was planning to get over to Box Hill.
The descent down Coombe Lane was moderated by another cyclist sticking out in the middle. Going fast enough that overtaking would be risky, but not as fast as I might have chosen to go myself.
Riding across to Peaslake felt very comfortable. I think walking up the stairs every day at work has made a big impact on my quads. On up Radnor Road - not so easy at the start, but kept the gearing low and still felt good. Across up the side of Leith Hill to Abinger Common, down past the Thatch.
And so to the bottom of White Down. This is normally quiet, but I must have squeezed passed about 15 cars on the ascent. This was Range Rover #2, descending (admittedly not that quickly) but didn't even touch his brakes when passing me. I'm sure they're lovely people.
The hill felt longer than I remembered it - I can't believe it's been almost two years since my last attempt - but I did a reasonable 5 minutes bridge to top - 5th best out of 9 attempts. The main achievement was feeling fit enough to turn right along Ranmore Common, follow a car down to Westhumble (bah!) to get me to…
… Box Hill. Another mid-placed attempt, but felt very much within myself and considering I'm only just starting to get back to fitness, this was good. While the surface for the climb is impeccable, the descent after the village is getting worse. The surface might be intact, but it's very bumpy.
All downhill from here, both geographically and in terms of quality. Narrowly avoiding an absent-minded labrador wandering out across the road in Epsom - somehow managed to anticipate it before it stepped out - and then had to push against the wind past the Horton Park roundabouts and through lovely Chessington to get home.
3 hours @ 25kph and 863, 947 or 965m of climb depending on which of the various blogs you believe, and 2,266 calories burned. I'm happy with that.
Thursday May 26, 2016 #
4 PM
Weights 13:39
ahr:150 max:171
5min Wattbike
4 min elliptical
elastic crab steps
4 min elliptical
elastic crab steps
Road Running 24:54 5.0 km (4:59 / km) +4m 4:58 / km
ahr:174 max:186 shoes: Brooks Ravenna 7
1.5km break-in
0.5km faster
1km recovery
1km faster
1km warm down
0.5km faster
1km recovery
1km faster
1km warm down