Training Log Archive: StijnIn the 31 days ending Jul 31, 2009:
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Wednesday Jul 29, 2009 #
Mountain Biking 4:39:00 [4] 46.22 km (9.9 kph) +825m
ahr:139 max:190 shoes: Scott Yecora
Riding Stats: Tm 2:57:44, Spd 15.8, Max 39, Cad 93.
Afternoon ride from Ruimsig out to Krugersdorp Gorge and back - plenty of singletrack! Mike from the Freedom Challenge showed me the way and he's got plenty of other awesome training routes up his sleeve. Bring it on :-) Total time includes plenty of tea at Chris' farmhouse.
Afternoon ride from Ruimsig out to Krugersdorp Gorge and back - plenty of singletrack! Mike from the Freedom Challenge showed me the way and he's got plenty of other awesome training routes up his sleeve. Bring it on :-) Total time includes plenty of tea at Chris' farmhouse.
C • Fire 2
Monday Jul 27, 2009 #
Cycling 2:12:13 [3] 45.26 km (20.5 kph) +610m
ahr:146 max:178 shoes: Scott Yecora
Riding stats: Tm 2:04:57, Spd 21.7, Max 41, Cad 85.
We had a fire in our building today so had to go home early - more training time for me :-) So I took my bike out for a long spin - didn't stick to any specific route and tried to stay off major roads. Really enjoyed it and felt strong throughout.
We had a fire in our building today so had to go home early - more training time for me :-) So I took my bike out for a long spin - didn't stick to any specific route and tried to stay off major roads. Really enjoyed it and felt strong throughout.
Saturday Jul 25, 2009 #
Mountain Biking 3:25:12 [4] 56.75 km (16.6 kph) +979m
ahr:150 max:192 shoes: Scott Yecora
Riding Stats: Tm 3:14:06, Spd 17.5, Max 46, Cad 85.
A morning ride with Joseph over Breedt's Nek and back from the Hekpoort Excel. Took it easy on the way there, time-trialled up the Northern side of Breedt's Nek and kept the pace fairly high on the way back. Legs feeling pretty empty towards the end.
Climb TT: 4.35km, 370m asc (8.5%), 29:05, 9km/h, AHR 185, MHR 192.
A morning ride with Joseph over Breedt's Nek and back from the Hekpoort Excel. Took it easy on the way there, time-trialled up the Northern side of Breedt's Nek and kept the pace fairly high on the way back. Legs feeling pretty empty towards the end.
Climb TT: 4.35km, 370m asc (8.5%), 29:05, 9km/h, AHR 185, MHR 192.
Friday Jul 24, 2009 #
Gym Bike (FNB Cycle Challenge) 30:00 [5] 15.78 km (31.6 kph)
ahr:186 max:201
4th session logged. Made Club 500 at last - by the skin of my teeth! 500 kCal @ 258W.
Wednesday Jul 22, 2009 #
Mountain Biking 2:23:23 [1] 27.47 km (11.5 kph) +255m
ahr:122 max:160 shoes: Scott Yecora
Did the tour-guide thing and took a friend of Steve's down the spruit. He really enjoyed it...
Riding Time: 1:53:31, Avg Spd 14.5, Max Spd 34, Avg Cad 70
Riding Time: 1:53:31, Avg Spd 14.5, Max Spd 34, Avg Cad 70
Sunday Jul 19, 2009 #
Orienteering race (Long O Champs) 2:15:34 [4] *** 18.7 km (7:15 / km) +347m 6:38 / km
ahr:174 max:191 spiked:20/28c shoes: Salomon XT Wings
I ran the M21A course with only 4 other competitors. The actual distance of the route I ran was about 21km. It didn't help that the longest I had run before this race in the previous year was 8km. So I made sure I preserved myself by keeping the HR at 170ish. The orienteering was easy with many long stretches of tar and hence plenty of time to plan ahead. Still, I got complacent and made a few minor errors. Got 2nd place, about 30% back from Jeremy.
Friday Jul 17, 2009 #
Gym Bike (FNB Cycle Challenge) 30:00 [5] 15.72 km (31.4 kph)
ahr:191 max:205
My 3rd logged session. Tried to make Club-500 but fell just short with 499 kcal for the session. Averaged 257W. Man this hurts too much - it would be nice to get to the level where I can log 500+ at about 90% intensity because this 100% stuff is killing me. We're the leading team at the moment but have some close competition with 6 weeks to go.
Gym Bike warm up/down 10:00 [2] 4.0 km (24.0 kph)
Tuesday Jul 14, 2009 #
Gym Bike 1:00:00 [3] 30.07 km (30.1 kph)
ahr:167 max:179
Did a longish session at medium intensity. Averaged 200W for the session. It turns out that the distance measurement is pretty irrelevant as it is purely based on cadence and does not take intensity into account at all. So I guess the bike reckons that increasing intensity is like increasing the gradient of the hill - makes sense I suppose... Power takes both into account though.
Monday Jul 13, 2009 #
Gym Bike (FNB Cycle Challenge) 30:00 [5] 15.53 km (31.1 kph)
ahr:188 max:204
My second session for the Cycle Challenge. 492 kCal @ 254W. Suffer!
Saturday Jul 11, 2009 #
Climbing 1:15:00 [3] +35m
Morning session at Strubens. My finger seems to have recovered well - just need to warm-up properly. 18,18,20,19,19.
Thursday Jul 9, 2009 #
Gym Bike 1:00:00 [3] 26.32 km (26.3 kph)
ahr:169 max:194
Had a bit of an analysis session on the stationary bike. I did 5 minute intervals of 250W power throughout but alternating 100rpm in level 8 and 80rpm in level 9. Easy spinning in level 5 for 5 minutes between each interval to get HR back down to 150.
Intervals:
1. Level 8 @ 100rpm: Avg 178, Max 183.
2. Level 9 @ 80rpm: Avg 180, Max 187.
3. Level 8 @ 100rpm: Avg 184, Max 189.
4. Level 9 @ 80rpm: Avg 185, Max 191.
5. Level 8 @ 100rpm: Avg 188, Max 193.
6. Level 9 @ 80rpm: Avg 189, Max 194.
So it appears that I am marginally more efficient at a lower cadence (after compensating for gradual increase in fatigue during the session) but man I hate slow grind! I suspect my legs would tire a lot faster over a 30min interval as well.
Unless it indicates that I recover more quickly after a high cadence session and that a low cadence interval has a larger effect on fatigue which would make sense... hmmm.
Intervals:
1. Level 8 @ 100rpm: Avg 178, Max 183.
2. Level 9 @ 80rpm: Avg 180, Max 187.
3. Level 8 @ 100rpm: Avg 184, Max 189.
4. Level 9 @ 80rpm: Avg 185, Max 191.
5. Level 8 @ 100rpm: Avg 188, Max 193.
6. Level 9 @ 80rpm: Avg 189, Max 194.
So it appears that I am marginally more efficient at a lower cadence (after compensating for gradual increase in fatigue during the session) but man I hate slow grind! I suspect my legs would tire a lot faster over a 30min interval as well.
Unless it indicates that I recover more quickly after a high cadence session and that a low cadence interval has a larger effect on fatigue which would make sense... hmmm.
Tuesday Jul 7, 2009 #
Gym Bike (FNB Cycle Challenge) 30:00 [5] 14.98 km (30.0 kph)
ahr:188 max:202
My first ride for the annual cycle challenge. Averaged 244W for the session. I'm using the distance given by the bike but that seems to vary based on cadence (even if power output is constant) so I don't really trust that reading - I suspect it was a bit more...
Got a HR monitor now and it seems that I have a hamster heart - 188 avg... eish I think that deserves an intensity of 5 ;-)
Got a HR monitor now and it seems that I have a hamster heart - 188 avg... eish I think that deserves an intensity of 5 ;-)
Monday Jul 6, 2009 #
Note
Got back yesterday from a great and varied trip to the Swiss Alps. I've updated all my training logs so have a look over the last 3 weeks for more detail.
Friday Jul 3, 2009 #
Climbing 1:15:00 [4] +95m
Our last day in Switzerland and we opted for some more sport climbing. Went to the roadside crag just 1km down the valley and climbed 2 fun long routes of about grade 19. Later in the afternoon we found a crag tucked away in the forest where we did a further 3 easy routes, all about grade 16. Trying to find a 3-pitch route described in the guidebook had us scrambling up a loose rocky gully and abseiling back down it again - must have been a trad route without bolts.
Thursday Jul 2, 2009 #
Mountaineering (Mont Blanc de Cheilon) 7:17:37 [3] 8.0 km (1.1 kph) +980m
shoes: La Sportiva Tibet
Up at 3:50 and slogging across the glacier by 4:30. Another beautiful day with an equally jaw-dropping sunrise. Once at the Col de Cheilon we had to work through a long section of rock scrambling (with crampons on) and then up steep, icy snow slopes to the start of the final ridge. The final ridge was very similar in character to the Finsteraarhorn, just a little less steep. The rock was iced over which made the scrambling a little trickier but an hour later after a last steep, exposed rock step, the 4 of us were on the summit at 8am. We chilled on the summit for a while before reversing the ridge and practically running down the snow slopes. The broad band of rock scrambling was much more difficult in descent and I was pretty relieved to sink my feet into the snow slopes at the bottom again.
Hiking 2:31:58 [3] 11.0 km (4.3 kph) +115m
shoes: La Sportiva Tibet
After some lunch at the Dix hut, we raced back over the Pas de Chevre and down to our tents in the Arolla campsite.
Wednesday Jul 1, 2009 #
Hiking 5:03:43 [3] 12.0 km (2.4 kph) +1412m
shoes: La Sportiva Tibet
The next peak we tackled was Mont Blanc de Cheilon (3869m) so we attempted to book the Dix hut at it's base, only to be informed that breakfast was a compulsory purchase, knocking the cost up to CHF47pp. So we set off with a tent, hoping to camp for the night and save some money. The path led through a high valley and over the ladders at the Pas de Chevre. We crossed the glacier on the other side and started looking for a campsite only to be stopped by whistling and shouting from the direction of the hut. There was the hut warden, shouting "no camping" at the top of his voice. So Oli and I set off at a run to go and have a chat with him. 200m of ascent up a snowfield later, and expecting to meet a very angry hut warden, we were greeted with "you must be in top physical condition (heavy french accent)" and were offered beds in the hut for just CHF17pp. We did have to run back down that hill to fetch the tents and come back up it again to get to the hut but weren't complaining about the discount :-)