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Training Log Archive: FE

In the 31 days ending Aug 31, 2012:

activity # timemileskm+m
  Cycling25 23:44:03 358.1(3:59) 576.3(2:28) 2565
  Pilates/yoga28 7:40:00
  Swimming9 3:46:00 3.42(1:06:08) 5.5(41:05)
  Stretching/extensions17 2:40:00
  Spinning1 45:00
  Running1 17:30 0.62(28:10) 1.0(17:30)
  Warm Up1 10:00
  Total53 39:02:33 362.14 582.8 2565
averages - weight:150lbs

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Friday Aug 31, 2012 #

Note

am - 10 mins US to maintain healing, very sore only after raised activity.

Stretching/extensions 5:00 [1]

Pilates/yoga 15:00 [1]

Thursday Aug 30, 2012 #

4 PM

Cycling 1:00:00 [1] 6.8 mi (8:49 / mi) +160m 8:13 / mi
shoes: Giant Defy 1

Chilworth loop with C, a mini hilly sportive.
6 PM

Cycling (Hilly) 42:15 [2] 10.9 mi (3:53 / mi) +260m 3:37 / mi
shoes: Giant Defy 1

Albury-Shere-Newlands. Dangerous gap in road surfacing near the foot of Newlands, glad I was going up. Looks like an improved surface for the Tour of Britain. Mild DOMS in hamstrings, hopefully better by Saturday.

Wednesday Aug 29, 2012 #

Note

Saw physio, as calf is not fully repairing he did dry needling, needed the swear box! Needles were left in for 15 mins, I thought they had been removed and kept waggling my foot, so got more stimulation/irritation than usual. Hope it does the trick!!

Pilates/yoga 15:00 [1]

Tuesday Aug 28, 2012 #

Stretching/extensions 10:00 [1]

10 off floor, 10 off step, but no single leg pushing up, felt rusty tight.

Pilates/yoga 15:00 [1]

Still sorting out offices, no time to train.

Monday Aug 27, 2012 #

Note

Just seen start list for Open CCC 25 mile Handicap, my age handicap is 68.51. Only one person last year failed to beat their age/sex handicap. Before today target was sub-70. Based on 2.5 x 10 mile PB on slower Normandy course and no blowing up. No pressure in the deep end!! Hope the £5 Lantern Rouge prize goes to the slowest unadjusted time.

Pilates/yoga 15:00 [1]

1 PM

Cycling tempo 1:10:50 [4] 25.0 mi (2:50 / mi) +150m 2:47 / mi
shoes: Giant Defy 1

Bentley 25 mile time trial course. 5 mile splits: 15.40, 28.20 (12.40), 43.00 (14.40), 58.20 (15.20), 70.50 (12.30). First 5 miles and 12-19 uphill in WSW direction into 16mph SSW wind. Planned to do a fartlek, but was struggling from the start and decided it would be hard enough just to get round the course. A confidence booster for next weekend, just need to get down on bars during first uphill 5 miles and get a good rhythm going. Hamstrings cramping near the end.

Cycling warm up/down 10:00 [2] 2.5 mi (4:00 / mi)
shoes: Giant Defy 1

Sunday Aug 26, 2012 #

Note

Removed stem spacers (25mm), drop from saddle to bars 50mm. Now flexible enough to touch palms on ground and could probably cope with a much bigger drop, but not possible with short legs on a medium compact frame. Hopefully will be over a second faster per mile.
2 PM

Cycling 51:00 [1] 8.2 mi (6:13 / mi)
shoes: Giant Defy 1

Ride with C. Woops! Found gap on front fork, won't make that mistake again when changing stem.
6 PM

Swimming 20:00 [3] 0.5 km (40:00 / km)

Lido - 10 x 50m - 60s rest. Started at 82s, later at 75s. Pulling better, perhaps due to office move "workouts".

Saturday Aug 25, 2012 #

Cycling 1:45:00 [2] 28.0 mi (3:45 / mi)
shoes: Giant Defy 1

WM Ride - Shackleford-Milford-Hydon-Hascombe-Godalming-Puttenham
Group split and despite waiting for punctures, still ended up on the best wooded rolling route. Easy pace was ideal for aching body,

Pilates/yoga 15:00 [1]

Friday Aug 24, 2012 #

Pilates/yoga 15:00 [1]

Calf not happy about yesterday's "weights" session. 4 hours of shifting filing cabinets & assembling heavy duty racking. On the plus side, new office is taking shape and there's even a shed for the bikes! 10 mins US.

Thursday Aug 23, 2012 #

Note

8 hours moving office. Shifting 2 tons of furniture and archive boxes from 1st floor to 1st floor with limited female help, Should have hired van plus man. Knackered!

Pilates/yoga 20:00 [1]

10 mins US.

Wednesday Aug 22, 2012 #

Cycling race 27:57 [5] 10.0 mi (2:48 / mi)
shoes: Giant Defy 1

CCC Normandy TT - 27.57 equalled PB. 20th from 31.
Lost around 10s with traffic and more windy than last week. Felt more comfortable and smoother on aerobars, easier on breathing but tougher on legs.

Cycling warm up/down 22:00 [3] 6.5 mi (3:23 / mi)
shoes: Giant Defy 1

Pilates/yoga 15:00 [1]

Stretching/extensions 5:00 [1]

Unable to raise up comfortably on right leg, or drop over step. Stretching fine.

Tuesday Aug 21, 2012 #

7 PM

Cycling 43:00 [1] 7.0 mi (6:09 / mi)
shoes: Giant Defy 1

Newlands & Stoke Park with C. Getting faster, over 12 mph at the park.
8 PM

Cycling 16:30 [4] 5.0 mi (3:18 / mi)
shoes: Giant Defy 1

Quick ride twice round Stoke Park roads, including 2.8 miles in 7.30 at 90% effort.
11 PM

Stretching/extensions 5:00 [1]

Sore from running, gentle stretching.

Monday Aug 20, 2012 #

12 PM

Running 17:30 [1] 1.0 km (17:30 / km)

10 x 100m av 34s, walk back recovery. Nice and boring, with no issues.
Landing on forefoot, lifting feet only a few inches. 10 felt just right for starters.

Warm Up (Walking etc) 10:00 [1]

Swimming 25:00 [3] 0.6 km (41:40 / km)

8 x 60m av 92s, 60s rest. Plus 120m wu/wd. Concentrating on technique.
11 PM

Pilates/yoga 15:00 [1]

Calf very sore by evening. Precautionery icing and 10 mins US.

Sunday Aug 19, 2012 #

Cycling 1:50:00 [3] 35.0 mi (3:09 / mi) +700m 2:58 / mi
shoes: Giant Defy 1

CCC Club Ride of around 30: Fast ride out to Boxhill via Newlands, Combe & Crocknorth. Even quicker, back via Polesdon Lacey and A246. Stopped when a young lad had a blow out descending Boxhill, just as well as he had no tube or levers, four more waited at the bottom and we (leading half the time) then hammered back up the A246 and nearly caught the rest. Felt really good, 27 degrees suits me.

We overtook a large Kingston club ride across the long section of switchbacks across Ranmore Common. It got very competitive with some of the Kingston riders getting rather upset!
10 PM

Stretching/extensions 10:00 [3]

20 each leg, being conservative due to hard ride.

Pilates/yoga 15:00 [1]

Saturday Aug 18, 2012 #

4 PM

Cycling 59:30 [1] 8.8 mi (6:46 / mi)
shoes: Giant Defy 1

Newlands, Stoke Park & ice creams with C, well hot!
11 PM

Stretching/extensions 15:00 [3]

30 on each leg. Reached physio target to restart running.

Pilates/yoga 20:00 [2]

Friday Aug 17, 2012 #

7 PM

Cycling hills 35:00 [4] 7.0 mi (5:00 / mi)
shoes: Giant Defy 1

Hills: Staples (6 min), Combe Bottom (7 min) x 2, Newlands (5 min)
Felt better as the session went on and felt strong on Newlands.
Combe feels a lot easier with improved position, better power and easier on CV.

Cycling warm up/down 20:00 [3] 6.0 mi (3:20 / mi)
shoes: Giant Defy 1

11 PM

Stretching/extensions 10:00 [3]

20 each leg, half straight: 6am, 14 pm. Reduced due to hard ride.

Pilates/yoga 15:00 [1]

Thursday Aug 16, 2012 #

Pilates/yoga 15:00 [1]

5 PM

Cycling 21:30 [1] 3.5 mi (6:09 / mi) +80m 5:44 / mi
shoes: Giant Defy 1

Ride with C to Newlands CP. Tired legs today.
6 PM

Cycling 8:00 [2] 2.0 mi (4:00 / mi)
shoes: Giant Defy 1

7 PM

Swimming 29:00 [2] 0.7 km (41:26 / km)

Lido - 14 x 50m, 40s rest. Busy, 50 lane swimmers, half in wetsuits.
10 PM

Stretching/extensions 15:00 [3]

25 on each leg. Getting there, target is 30.

Wednesday Aug 15, 2012 #

Note

Saw physio, who used to be Greg Rutherfords room mate and was a physio to the GB team, so plenty of chat. Given arch support as the part of the calf supporting low arch is tight. Refined loading exercises, now more explosive upwards. After a week of the new exercises I can start running properly (not jogging) 100m at 60-70% effort landing on forefoot with walk recovery. Felt quite emmotional by the time I booked next appointment at reception.

Cycling race 27:57 [5] 10.0 mi (2:48 / mi)
shoes: Giant Defy 1

Club 10 mile TT Handicap - 27.57 - Course PB by 62s and all courses PB by 1s!! Also won the club handicap for good measure.
Wore the new UK Youth skinsuit and used the aerobars for the first time.
Had a minor mechanical loosing 10-15s when some cardboard caught in the front brakes. 15 mph, gusty wind had little effect.
Pleased to find after 10 mins felt more comfortable and had better view ahead on aerobars than on drops, bike smooth and stable provided I stayed relaxed. Had no issues with muscles and new position.
C • Rocking 2

Cycling warm up/down 17:00 [3] 5.0 mi (3:24 / mi)
shoes: Giant Defy 1

Stretching/extensions 10:00 [3]

Revised exercise: 10 each on straight leg & 5 on bent leg.

Pilates/yoga 20:00 [1]

Tuesday Aug 14, 2012 #

Note
weight:150lbs (rest day)

The extra 3 lbs after injury has changed from fat to bulk on legs. Now at highest ever optimum weight.
Bizzare, looked at O rankings and have comfortably exceeded 2011/12 season targets. Better be more careful what I wish for in 2012/13!

Stretching/extensions 10:00 [3]

Mixed, just in case the physio sets some tests.

Pilates/yoga 15:00 [1]

Monday Aug 13, 2012 #

Note

27.58!! Good to get under 28, result now posted from 17th July at Bentley 10 mile TT (my est. was 28.10). Hope to get there for the last TT on 21 August just in case sub 27 is possible this season.
C • Good work... ! 8
1 PM

Cycling (Fartlek) 30:35 [4] 10.0 mi (3:04 / mi)
shoes: Giant Defy 1

Fartlek around Normandy 10 mile TT course. Only 96s longer than last week's PB!!!
Around 90s efforts on aerobars and cruising between on hoods for similar time.
Bring on the club TT handicap on Wednesday.
2 PM

Cycling warm up/down 32:00 [3] 9.6 mi (3:20 / mi)
shoes: Giant Defy 1

Got back before the rain started. Moving so much better on the bike.
11 PM

Stretching/extensions 10:00 [3]

15 each off step, struggled.

Pilates/yoga 15:00 [1]

Sunday Aug 12, 2012 #

Pilates/yoga 15:00 [1]

6 PM

Swimming 35:00 [3] 0.8 km (43:45 / km)

Lido - 100m wu, 12 x 50m av 80s (70s rest), plus one 100m.
8 PM

Cycling 25:00 [1] 4.0 mi (6:15 / mi)
shoes: Giant Defy 1

Ride with C.

Saturday Aug 11, 2012 #

Cycling 2:20:00 [3] 37.5 mi (3:44 / mi)
shoes: Giant Defy 1

WM Club Ride: Odiham-Wells-Crondall-Dockenfield-Frensham-Tilford
Arrived as everyone was departing and ended up on the social ride. By all accounts the fast and mediums who went to Windsor missed out as our ride was on quieter, more scenic roads. Excellent social ride in the sunshine and we still had some fast sections, thanks to a very fit girlie, who had ridden over from Basingstoke!. Bought a pink WM skinsuit, much to the Misses disgust at the colour.

Stretching/extensions 5:00 [2]

Only 8 each leg off step, uncomfortable on 8th.

Pilates/yoga 25:00 [2]

Friday Aug 10, 2012 #

10 AM

Cycling (ITW) 16:30 [3] 5.0 mi (3:18 / mi)
shoes: Giant Defy 1

Perfect, sunny and windless. Feels like a new bike after service and refit.

Swimming 10:00 [2] 0.3 km (33:20 / km)

100m mixed stroke wu, 5 x 40m crawl, left shoulder too tight, so called it a day. Started some swimming stretches, to add to the ever growing list!
3 PM

Stretching/extensions 10:00 [2]

15 each leg off step.
Have booked to see physio next week for guidance on restarting running.
6 PM

Cycling (HFW) 58:30 [3] 17.2 mi (3:24 / mi) +365m 3:11 / mi
shoes: Giant Defy 1

Newlands-Gomshall-Albury
A few miles on aerobars, need a lot more practice.
11 PM

Pilates/yoga 15:00 [1]

Thursday Aug 9, 2012 #

Swimming 31:00 [3] 0.75 km (41:20 / km)

8 x 80m, with 70s rest, av 127s.
Very basic technique seems sorted. 400m crawl now feels doable in 7 weeks.

Cycling 50:00 [1] 6.1 mi (8:12 / mi)
shoes: Giant Defy 1

Ride with C. Newlands near CP and one lap Stoke Park.
Tried out new aerobars (Legacy Profile), found them much easier to use than expected. The true test will be downhill at speed.

Stretching/extensions 10:00 [3]

15 each off step.

Pilates/yoga 20:00 [1]

Wednesday Aug 8, 2012 #

Cycling race 28:59 [5] 10.0 mi (2:54 / mi)
shoes: Giant Defy 1

10 mile TT - CCC - Normandy course. PB for course by 32s, 19th from 26.
Pleased with improvement, especially as it proved my intuition was right that the original bike fit was holding me back. Maybe more to be gained by fine tuning fit further, Beat Alex plus 6 others who did 29 plus mins. A gear higher for around 3 miles. Had a bad start, felt and sounded as though something was catching around the brakes, so freewheeled and had a couple of attempts at adjusting block position. Turns out it was cooling muscles that needed rewarming and picked up the pace after 3 mins. Ideal 5 mph W wind.

Cycling warm up/down 19:00 [2] 5.5 mi (3:27 / mi)
shoes: Giant Defy 1

Did a longer slower warm up that felt better, unfortunately the starts were delayed 15 mins and then unknown to me delayed only 10 mins, preventing a second wu so I'd cooled down.

Stretching/extensions 10:00 [3]

15 each off step - felt fine.

Pilates/yoga 15:00 [1]

Tuesday Aug 7, 2012 #

Note

Entered the Hever Castle Sprint Triathlon this morning. Hope to be able to jog the 4k on the day otherwise I'll walk it just for the experience. Slept 9.5 hours, first good sleep for 10 days.

Swimming 30:00 [3] 0.7 km (42:51 / km)

10 x 60m - 60s rest.
Got quicker started at 105s and dropped to 93s by the last, partly by not cupping hand. Progress, clearing waste products now and no bailing out today.

Stretching/extensions 10:00 [2]

16 each, half floor, half step. No heel inserts for last week.

Pilates/yoga 15:00 [1]

Monday Aug 6, 2012 #

Cycling 2:28:00 [3] 37.5 mi (3:57 / mi) +850m 3:41 / mi
shoes: Giant Defy 1

Started from Pratts Bottom-Knockholt-Chevning-Hever-20k triathlon course-Toys Hill-Hogbrough Hill-Kockholt Pound
Too late to meet Tom, Ben and Paul at Locksbottom I may have gone to the wrong place on A21 (sorry guys hope you did not wait too long). Finally got away at 8.40 am.
Great route and perfect day, at least a third taken in top gear. One of those days where the wind seemed behind more than in front!
Took around 44mins on the tri-course, very scenic, a few hills but loads of top gear gradual descents. Must have averaged well over 25 from Hogborough onwards.
Think I prefer north Kent hills, more rewarding descents. Roads less gravelly and drivers seemed sparser and more considerate.
C • Sorry Frank 3

Pilates/yoga 15:00 [1]

Sunday Aug 5, 2012 #

12 PM

Swimming 30:00 [3] 0.75 km (40:00 / km)

100m wu, then 12 x 50m with 60s rest, 50m wd at Guildford Lido.
Yet again seemed to go better when tired, totally relaxed and not thinking about what I'm doing. Had some issues with water up my nose, will need a nose clip and googles to cope with a wave in open water. 7 out 12 lengths completed without bailing out to other strokes.
4 PM

Cycling 53:00 [1] 7.0 mi (7:34 / mi)
shoes: Giant Defy 1

Near Newlands CP out/back and large lap Stoke Park with C.
10 PM

Pilates/yoga 15:00 [1]

Saturday Aug 4, 2012 #

Cycling 1:15:00 [3] 21.5 mi (3:29 / mi)
shoes: Giant Defy 1

Staples-Radnor-Holmbury-Newlands
At the top of Staples latched on to four guys from London Dynamo. One guy worked for Sustrans based in Rushmoor BC offices gave me a helpful two minute group riding lesson. Where upon I got my first ever puncture, I don't blame them but they just blitzed on. After an hour it turned out my new pump was not working at all, my luck was in as some mountain bikers in a nearby CP had a track pump. A friendly local even offered to drop bike and me back home so I didn't miss the O athletics (he had watched the 1948 O in London aged 10). Had a bumpy ride back, with biggish bulge by the valve, kinked tire!

Bike refit has worked, definitely getting more power by having seat 10-15mm higher and knee over pedal. Even if knees might cope with 20mm height raise based on body measurements, under carriage cannot!

Pilates/yoga 15:00 [1]

Sat in train at midnight, mind numbed, hands and throat sore. Unforgetable experience!!!
Flawless organisation. Longest wait all day was two minutes for an underground.

Friday Aug 3, 2012 #

Pilates/yoga 15:00 [1]

Glutes aching from 135 revs for 6 mins, get too competitive at spin classes.

Thursday Aug 2, 2012 #

Swimming 16:00 [3] 0.4 km (40:00 / km)

Unplanned bric session, discovered there was a spin class at 12.45, so did 40m wu, 80m (50s rest), 60m (40s), 5 x 40m (30s), 20 wd. All in 16 mins. Out change and into spin class.

Spinning 45:00 [4]
shoes: Keiser M3 Spin Bike

Very competitive class, including guys vs girls 6 min time trial, plus 2 x 1 min at 460"W". The short haired "guy" next to me, turned out to be a girl and thrashed the lot of us. Another TT is planned for Saturday morning.

Pilates/yoga 15:00 [1]

Back aching after 90 mins "shearing" the dog.

Stretching/extensions 10:00 [2]

5 on floor, 7 on step, felt easy.

Wednesday Aug 1, 2012 #

Pilates/yoga 25:00 [2]

Watched the time trials at Esher on a 90 degree bend and a long straight, amazing the amount of speed they took through the corners. It was particularly difficult to catch a view of Wiggo's face, just so so low on the bike. Too tired to train after standing and too hyped to go back to work.

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