Training Log Archive: WhitesheepIn the 7 days ending Jul 30, 2017:
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Sunday Jul 30, 2017 #
7 AM
Cycling 5:22:00 [3] 100.0 mi (18.6 mph) +1000m
ahr:139
RideLondon 100
Good day out, about the best I could have hoped for off almost zero specific training. I think I doubled my mileage for the year today. Seven minutes quicker than my best and with only one short stop so a much better ride.
Good day out, about the best I could have hoped for off almost zero specific training. I think I doubled my mileage for the year today. Seven minutes quicker than my best and with only one short stop so a much better ride.
Cycling warm up/down 15:00 [1] 5.0 km (20.0 kph)
Friday Jul 28, 2017 #
10 AM
Running (buggy/bag) 57:11 [1] 10.0 km (5:43 / km)
ahr:131 shoes: adidas Supernova boost (iii)
Thursday Jul 27, 2017 #
8 AM
Road running tempo 26:45 [3] 6.6 km (4:03 / km)
ahr:162 shoes: adidas Supernova boost (i)
Steady, felt a bit laboured but it was earlyish and I was late waking up
6 PM
Cycling tempo 42:30 [3] 21.5 km (30.4 kph) +160m
ahr:149
Same loop as Tuesday but with a bit more effort. I was trying pretty hard on this but still a long way off the high end of my hr limit.
Broke a spoke for the first time near the end which did slow me down quite a bit. Should probably have stopped.
Broke a spoke for the first time near the end which did slow me down quite a bit. Should probably have stopped.
Wednesday Jul 26, 2017 #
5 PM
Running (buggy/bag) 37:15 [1] 6.3 km (5:55 / km)
ahr:121 shoes: adidas Supernova boost (iii)
V easy with lil
Tuesday Jul 25, 2017 #
1 PM
Cycling 15:00 [1] 6.0 km (24.0 kph)
6 PM
Cycling 47:00 [2] 21.8 km (27.8 kph) +160m
ahr:132
Easy ride out to kimpton & codicote. Enjoyed my new stiffer shoes, really made a difference out of the saddle on climbs.
Monday Jul 24, 2017 #
Note
(rest day)
Definitely need today's day off
Also looking forward to a change of emphasis. Cycling this week to get a few hours in without the impact, ending up with ridelondon 100. Then it'll be back to work and lower mileage but harder sessions. Best opportunities to fit in around work are likely to be:
Thursday doubles - am steady with club's sub-3 crowd then pm tempo
Friday buggy runs - up to 2 hours with lil on my day off
Saturday parkrun sandwich - will gradually try to increase the intensity of these by adding more and longer efforts rather than just the 5km
Sunday long runs - could try to alternate going long and steady after a tough Saturday session, with a much sharper long run that I would want to be fresh for; gradually I'll try to build that sharp long run up from maybe 10 miles to start with to 20
Monday-Weds - no obvious ways to make it easy, so I'll just do what I can and focus on recovery. Will include speed sessions at least every other week, but with the plan being to keep these short and easy so that the focus is elsewhere.
Also looking forward to a change of emphasis. Cycling this week to get a few hours in without the impact, ending up with ridelondon 100. Then it'll be back to work and lower mileage but harder sessions. Best opportunities to fit in around work are likely to be:
Thursday doubles - am steady with club's sub-3 crowd then pm tempo
Friday buggy runs - up to 2 hours with lil on my day off
Saturday parkrun sandwich - will gradually try to increase the intensity of these by adding more and longer efforts rather than just the 5km
Sunday long runs - could try to alternate going long and steady after a tough Saturday session, with a much sharper long run that I would want to be fresh for; gradually I'll try to build that sharp long run up from maybe 10 miles to start with to 20
Monday-Weds - no obvious ways to make it easy, so I'll just do what I can and focus on recovery. Will include speed sessions at least every other week, but with the plan being to keep these short and easy so that the focus is elsewhere.