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Training Log Archive: tRicky

In the 1 days ending Feb 28, 2016:

activity # timemileskm+m
  Road bike3 2:47:17 52.32(18.8/h) 84.19(30.2/h) 773
  Total3 2:47:17 52.32(3:12) 84.19(1:59) 773

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Su

Sunday Feb 28, 2016 #

8 AM

Road bike warm up/down 30:13 intensity: (16:30 @1) + (8:39 @2) + (3:23 @3) + (1:41 @4) 13.69 km (27.2 kph) +33m
ahr:125 max:165 shoes: Trek Madone 5.9

Logged in to AP to find my registration had randomly expired again - has it been a year already - so had to make a donation at a rubbish exchange rate.

Ride over to Champion Lakes for the 25km TT with some sprints thrown in along the road to get my overly unenthusiastic legs ready for it. Knew I wasn't getting any PBs today with tired legs from yesterday's run and also slept like crap. Went to bed early enough but I reckon I woke up at least 15 times during the night.
9 AM

Road bike race (Champion Lakes 25km TT) 39:43 intensity: (9 @1) + (9 @2) + (18 @3) + (21:29 @4) + (17:38 @5) 25.0 km (37.8 kph) +125m
ahr:173 max:178 shoes: Trek Madone 5.9

Never really had the power today with really tired legs so I think I was lucky to even break 40 minutes, which is a highly unimpressive time. I blame China, I mean orienteering. There was only a very slight wind, which was kind of blowing across us (well the later riders anyway) down the far straight so I was always happy to get off that bit. Got passed by a gazillion riders and was at least happy to hold off my 45 second tail until after the first lap but he went past pretty quickly.

Made the mistake on the last lap of dropping down a couple of gears to try and grind down the back straight but only succeeded in giving myself a sore right glute and a slower lap time. I was thinking this morning that the next TT was the same day as the stair climb but thankfully it's on May 8, not May 1 as I previously thought so I can have another crack at it during the next phase of training (post-trials).

Fastest time of the day was not much over 30 minutes at some ridiculous average of 48kph. Madness. The 5km split chart shows I was going >40kph on several occasions during the first lap then managed to not hit it at all for the next three before finally getting there again briefly on the home straight on lap 5.
10 AM

Road bike hills 1:37:21 intensity: (24:54 @1) + (39:13 @2) + (32:37 @3) + (37 @4) 45.51 km (28.0 kph) +615m
ahr:133 max:163 shoes: Trek Madone 5.9

Met up with Mark & Ben at Champion Lakes and we went and did some hills, well one hill anyway. They'd already done 90km of hills and I'd done 25km of hurt plus a bit more so we were all happy to not kill ourselves up Canning Mills Rd. Canning Mills Rd then right onto Canning Mills Rd. From there out to Canning Rd then left onto Canning Rd, passing all the Kalamunda 100 riders going in the other direction then Welshpool Rd to Roe Hwy where I peeled off and headed for home.

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