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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FE

In the 31 days ending Jul 31, 2019:

activity # timemileskm+m
  Cycling9 22:30:57 363.45(3:43) 584.92(2:19) 5815
  Total9 22:30:57 363.45(3:43) 584.92(2:19) 5815

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Sunday Jul 28, 2019 #

Cycling 5:25:00 [3] 85.25 mi (3:49 / mi) +1510m 3:37 / mi
ahr:140 max:153 shoes: TCR

Mini version of last week's century ride. Pushed the pace today (suffered for it!) feeding on confidence from last week - 60 PRs on Strava.
Thursley-Lasham-Axford-Alresford(cafe)-Meon villages-Cocking(cafe)-Selham-back roads to Witley-Thursley via French St.
Spine tingling moment, when a Kite swooped over my shoulder and attempted to pick up a splatted rabbit 20 feet away on the far side of the road.

Thursday Jul 25, 2019 #

8 PM

Cycling 39:30 [5] 10.8 mi (3:39 / mi) +240m 3:25 / mi
max:161 shoes: TCR

Staples: 2 x short hill. 5.34 and 5.40. Either side of PR. Started a 3rd but legs were shot from the 1st. 27 degs.

Sunday Jul 21, 2019 #

Cycling 6:32:00 [3] 100.1 mi (3:55 / mi) +1760m 3:43 / mi
ahr:138 max:150 shoes: TCR

First century solo ride (last one was in teens) - Milford-Tilford-Bentley-Axford-Old Alresford(cafe)-Winchester HIll-The Meons-S Harting-Cocking(cafe)-Selham-Shillinglee-Witley(via back lane)
Fortuntately headed out into the wind and came back with a tailwind. Pace adjusted for hills was fairly constant, which was the last thing I expected. Legs held together too- another big surprise. Course routing on Garmin worked when it wanted to(!), so did many U turns. Kept max HR down on the hills, and did modest climbs in the small ring. Rode the rest at a good tempo.
A great route with no steep hills and went without a hitch. Happy days!
C • Cracking effort Frank 2

Wednesday Jul 17, 2019 #

Note

70.0 kgs, close to optimum weight thanks to cycling.

Cycling race 27:47 [4] 10.0 mi (2:47 / mi) +75m 2:43 / mi
ahr:156 max:161 shoes: Giant A1

CCC Normandy TT - 10s off a very soft PB from 7 years ago with clip on aerobars on road bike. Lost 10s, when cars overtook and slowed behind a cyclist and then the guy I overtook on his second loop decided to overtake me in the gap I left, forcing me to back off and he gained 100m despite going slower than me! I guess I'll have to come back and get the 27.30 I wanted.

21 degs, 1012 mb, 10 SSW & sheltered, good conditions = no excuses there.

Cycling warm up/down 22:00 [3] 6.3 mi (3:30 / mi) +50m 3:24 / mi
shoes: Giant A1

Sunday Jul 14, 2019 #

Cycling 2:02:00 [3] 33.0 mi (3:42 / mi) +560m 3:31 / mi
shoes: TCR

Social Ride - Shere(cafe) in the rain at 14 pace where it stopped, yeah! Back via HStM, Brickworks, Marwick Lane at 17 mod pace.
Changed rides to go E when I saw the rain was heading S and we were riding S. Good call- they had 2 hrs rather than 45 mins.
First back to back ride this year, legs were fine- up to a point!

Saturday Jul 13, 2019 #

Cycling race 29:40 [4] 10.0 mi (2:58 / mi) +105m 2:52 / mi
ahr:154 max:162 shoes: Giant A1

Club TT - PB by 1 sec! Such a surprise, I'm still struggling to explain it.
Raised saddle to height of 2 years ago and moved it forwards 5mm, which made a huge difference to opening up hip angle. Wore Kask visor helmet, but had plain light wheels on. Air pressure 1010 (good), 17 degs, wind 10 from N (E/W better).
Managed course well, backed off from 5-7 miles HR dropping 6 beats, but then hill was more comfortable & downhill too. Certainly not usual full on TT ride and at peak 2 years ago I suspect I could have gone 30s quicker.
Might change my plans now and give TTs another crack!

Cycling warm up/down 26:15 [3] 7.5 mi (3:30 / mi) +70m 3:24 / mi
shoes: Giant A1

Tuesday Jul 9, 2019 #

Cycling 55:15 [4] 17.5 mi (3:09 / mi) +175m 3:04 / mi
ahr:142 max:157 shoes: Giant A1

Warm up of 5 miles, before attempting a circuit of club TT course. At 6.7 miles I stopped for a lost runner who was unsure where they started, let alone where they were. Would have been around 30.40, 60s longer than PB. Muscles so unused to TT position, I'd probably only be a fraction slower on a road bike. Hope I'm faster at the w/e.

Saturday Jul 6, 2019 #

Cycling 4:15:00 [3] 64.5 mi (3:57 / mi) +1080m 3:45 / mi
ahr:132 max:163 shoes: TCR

Social Ride - Out to Milford-Oakhanger-Holybourne-Lasham(cafe)-Bentley-Crondall-Farnham-Cutmill-Milford-Home
Good group that kept close together on the hills & there were no laggards or punctures. Cafe was better than I remember too. Cramp threatened but that was all.

Wednesday Jul 3, 2019 #

Cycling 56:30 [4] 18.5 mi (3:03 / mi) +190m 2:58 / mi
ahr:150 max:163 shoes: Giant A1

Out on TT bike for the first time in 21 months on A246. Gradually building up to 5 min intervals. Adding to the frisson there was road race taking place and the turn marshall thought I was part of it. Thankfully their laps didn't overlap with mine. First hard session this year.

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