Training Log Archive: harleyIn the 31 days ending Aug 31, 2010:
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Tuesday Aug 31, 2010 #
Bike 15:00 [3]
shoes: Peugeot 68 fixed
Gym 50:00 [5]
Bike 15:00 [3]
shoes: Peugeot 68 fixed
Monday Aug 30, 2010 #
Strength&Conditioning 1:00:00 [3]
Sunday Aug 29, 2010 #
Run long 1:35:00 [4]
shoes: Inov Roclite 1
Sandwell Valley Trails - muddy & windy
easy 3.5k anti-clockwise circuit with walkettes
steady pace clockwise circuit (16.31)
easy anti-clockwise circuit with walkettes
warm down jog over HillTop to home
Note
Saturday Aug 28, 2010 #
Bike 50:00 [4]
shoes: Peugeot 68 fixed
Friday Aug 27, 2010 #
Strength&Conditioning 45:00 [3]
Thursday Aug 26, 2010 #
Run 10:00 [3]
shoes: Inov Roclite 1
Run (Hills) 25:00 [5]
shoes: Inov Roclite 1
270m Hill (15m climb) jog back down
1.20 1.15 1.12 1.12 1.08 1.10
Run 10:00 [3]
shoes: Inov Roclite 1
Wednesday Aug 25, 2010 #
Bike 15:00 [3]
shoes: Peugeot 68 fixed
Gym 1:00:00 [4]
Bike 15:00 [3]
shoes: Peugeot 68 fixed
pulled l.calf in a bizarre accident - caught my trainer (strapped into pedal) on a 10" high flower border edging when negotiating around a gate. heel of traing got pushed and trapped undeneath left chainstay but as i was riding fixed the wheel was still pushing the pedals around - thought I was going break my ankle but somehow felloff gracefully with leg still attached!
Tuesday Aug 24, 2010 #
Run long 1:45:00 [3]
shoes: Inov Roclite 1
feeling much fitter determined to do a good long run
3x 3.5km near valley circuit (anticlockwise/clockwise/anticlockwise) at a steady pace with deliberate short walks every km so as not to overdo things.
incl 1km uphill (50m) time trial 4.31 - after 2nd circuit
warm down jog over HillTop home
Note
Monday Aug 23, 2010 #
Strength&Conditioning 45:00 [4]
Walk 20:00 [2]
Saturday Aug 21, 2010 #
Note
Walk 2:00:00 [2]
Rollers 40:00 [3]
ahr:130
listening to "Hits of '98"
Friday Aug 20, 2010 #
Strength&Conditioning 1:10:00 [3]
Thursday Aug 19, 2010 #
Run 1:15:00 [3]
shoes: Inov Roclite 1
2 anti clockwise circuits of the near side of Sandwell Valley at a steady pace run with frequent short walky bits
jog back home over Hill Top
Flexibility/Mobility 5:00 [1]
Wednesday Aug 18, 2010 #
Strength&Conditioning 50:00 [3]
Note
low blood pressure - probably due to being a little dehydrated / salt imbalance - full blood tests to follow
also had an ECG - normal thank goodness
Walk 30:00 [3]
Bike 15:00 [3]
shoes: Peugeot 68 fixed
Tuesday Aug 17, 2010 #
Note
(rest day)
Monday Aug 16, 2010 #
Run long 1:25:00 [3]
shoes: Inov Roclite 1
Sunday Aug 15, 2010 #
Bike 1:25:00 [4] 42.0 km (2:01 / km)
shoes: Ribble
Handsworth, hamstead, col de queslett, sutton pk, streetly, watford gap, footherley, shenstone, stonnall, aldridge, col de barr beacon, gt barr, hamstead, handsworth
used the 42 ring all the way - mostly 15, 17, 19 sprockets. Bike really smooth but has a tendency to change up when one gets out of the saddle - 25+ yr old kit doesnt help
Flexibility/Mobility 10:00 [1]
Saturday Aug 14, 2010 #
Strength&Conditioning 25:00 [3]
Rollers 35:00 [4]
max:170 weight:71.2kg
1min @ lev1, 1min @ lev2, 1min @ lev 3, 2mins @ lev4 (@100rpm)
repeat 3x (max HRM 148bpm)
warm down
MAX HRM test (110rpm change up every 30secs and hold) = 170
warm down
Friday Aug 13, 2010 #
Run 20:00 [3]
shoes: Inov Roclite 1
Run 17:10 [5] 3.5 km (4:54 / km) +100m 4:18 / km
shoes: Inov Roclite 1
3.5km woodland trails circuit - time trial
4.47 for the final 1km 50m climb
Run 25:00 [3]
shoes: Inov Roclite 1
Flexibility/Mobility 10:00 [3]
Thursday Aug 12, 2010 #
Rollers 25:00 [3]
Wednesday Aug 11, 2010 #
Strength&Conditioning 1:00:00 [3]
plenty of weighted stepups, planks, clean n jerks, situps (various sorts), leg extn, hamstrings, curls, ....
Tuesday Aug 10, 2010 #
Run 1:00:00 [3]
shoes: Inov Roclite 1
felt heavy and sluggish - struggling to run at all, stiff, breathless etc - decided that a gentle run (with walking spells every 600m or so) would be best - things didnt improve but at least I did something -
Yesterday's knee pain made a brief return about 3kms into the session. Did a few controlled knee bends and it went off but made its presence known throughout the rest of the session.
Things were easier towards the end and I considered staying out an extra 15mins but decided that could be a bad idea.
Monday Aug 9, 2010 #
Note
Sunday Aug 8, 2010 #
Bike 3:55:00 [4] 108.0 km (2:11 / km)
shoes: Kowal gears
Stoopidly started with the Evesham Wheelers lot (including their semi pro 1st cat trade team lads). Ridiculously fast but very enjoyable riding in a chaingang after so many years away from the club scene. Got dropped on the hills through the cotswolds, got back after the first couple but then the legs wouldnt respond and after 25 miles I had to give up chasing and crawled to the first control - still did 35miles in 1:50 though.
Had a bit of food and a rest before setting off on the second leg. (nearly didnt go) took it much slower and fell in with some chap from the Lenches out for his regular training ride. Did the second 30 miles in about 2:05
Saturday Aug 7, 2010 #
Run 40:00 [3]
shoes: Inov Roclite 1
Thursday Aug 5, 2010 #
Walk long 7:00:00 [2]
Monday Aug 2, 2010 #
Run 35:00 [3]
shoes: Inov Roclite 1
easy 2 x 1 mile (60m climb) @ 8.20 pace
jog home
Sunday Aug 1, 2010 #
Flexibility/Mobility 15:00 [3]