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Training Log Archive: FE

In the 31 days ending May 31, 2020:

activity	#	time	miles		km		+m
Cycling	11	23:10:14	395.27	(3:31)	636.12	(2:11)	4904
Running	2	1:07:40	5.44	(12:27)	8.75	(7:44)	253
Total	13	24:17:54	400.71	(3:38)	644.87	(2:16)	5157

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Sunday May 31, 2020 #

Cycling 2:27:00 [3] 40.7 mi (3:37 / mi) +550m 3:28 / mi
ahr:134 max:155 shoes: TCR

Aiming to shorten rides to allow mid-week run & ride. Tired from Thursday and felt better after a stop at 27 miles.

Thursday May 28, 2020 #

7 PM

Cycling 37:45 [3] 10.5 mi (3:36 / mi) +155m 3:26 / mi
ahr:131 max:145 shoes: TCR

Circuit from Hankley CP

8 PM

Running 40:00 [3] 5.5 km (7:16 / km) +133m 6:29 / km
ahr:137 max:146

Hankley terrain run in cycling shorts. Left map O trousers behind. Broadly followed course from memory, but missed most of the scratchy heather. Took 10-15 mins to get used to terrain and running non-stop.

Monday May 25, 2020 #

Cycling 3:50:00 [3] 61.5 mi (3:44 / mi) +920m 3:34 / mi
ahr:129 max:152 shoes: TCR

HMS-Wis Gn-Dunsfold-Ellens Gn-HMS-G Lane
Aim was an easier pace & to eat/drink on the move- made a few mistakes. Roads/lanes mega crowded.

C • Hopefully 2

Saturday May 23, 2020 #

Cycling 51:50 [3] 15.0 mi (3:27 / mi) +165m 3:20 / mi
ahr:133 shoes: TCR

Out to Crocknorth. Struggled to get out. Front light dead, so came straight back.

Cycling hills 6:00 [5] 1.0 mi (6:00 / mi) +80m 4:48 / mi
max:158 shoes: TCR

Crocknorth - Shock to the system, more than it should have been. Annoyingly stopped 200m short of the full longer 8 min segment.

Thursday May 21, 2020 #

Note

After maybe 18 months, able to touch L shoulder blade with L hand, helping upper back too.

Running 27:40 [2] 3.25 km (8:31 / km) +120m 7:11 / km
ahr:127 max:144

St Martha's terrain run. Roughly 3 min on, 45s off. Really enjoyed this. Lilac rhodies flowering and legs coped well.

Tuesday May 19, 2020 #

Cycling 1:26:30 [3] 25.6 mi (3:23 / mi) +425m 3:13 / mi
ahr:143 max:154 shoes: TCR

HMS-Cranleigh circuit - varied the pace until HMS, and still 0.5k/hr quicker than a year ago. Legs feeling better than of late.

Sunday May 17, 2020 #

Cycling 2:08:50 [3] 35.9 mi (3:35 / mi) +475m 3:27 / mi
ahr:131 max:147 shoes: TCR

HMS-Weare St-Ellens Green with C
Last 15, slower as C bonked. Back fine. Legs still not recovered. Have recovered far quicker from MMs & marathons- went far too deep last w/e.

Saturday May 16, 2020 #

Note

On the mend. Back almost realigned and neck too w/o seeing chiro (longterm exercises paying off!). Neck still stiff turning to L & muscles down L as if muscles are recovering from minor strain.

Tuesday May 12, 2020 #

Note

Had misaligned back just below shoulder blades (first time) on Sunday perhaps from unclipping fall, back OK and now have pinched nerve in neck. Handlebars slightly too low. Dropped them 12mm before Saturday.

Monday May 11, 2020 #

Cycling 21:35 [2] 5.5 mi (3:55 / mi) +80m 3:45 / mi
ahr:123 max:138 shoes: TCR

Essential essentials shop. Legs slightly crampy. Front of bike unfamilarly low.

Saturday May 9, 2020 #

Cycling 5:40:44 [3] 100.27 mi (3:24 / mi) +1054m 3:17 / mi
ahr:138 max:148 shoes: TCR

Century PB - 5.39.45 (Well pleased!).Silent Pool-Ashington-return & repeat 3 miles short. 1st 50- 2.43+, 2nd- 2.56, first 10 (20mph!) wind-yet HR below av
Messed up food, tried jam sandwiches & was barely able to eat (dizzy for last 50). Back to buns & oat/sugar bars. Nearly wiped out turning L at T junction. Drifted out and driver didn't see me, leaving tiny gap b/w hedge & van. Unclipped and fell (getting worse), just small elbow bruise.

Post mortem: Nutrition- stick to a variety foods that have worked and rotate (PC).
Eat earlier! Banana before start.
Lower pressures- 90/82 still too high. Consider "wide" 25 tyres.
Swop out for best saddle.
Dropping bars worked but sweet spot for over 80k is a little higher.
Pacing- HR early is low & should be below average for better effort/pacing, not seen the reason online. Very narrow optimum HR range.
Legs - Well fuelled CV will cope fine, long distance is about stronger efficient legs. Sweep spot, hills & longer rides, not much THR work.

C • Rest 3

Thursday May 7, 2020 #

Cycling 57:00 [3] 16.4 mi (3:29 / mi) +175m 3:22 / mi
ahr:129 max:144 shoes: TCR

Winkworth & Thorncombe - easy, yet pace was good on main roads.
Had Winkworth to ourselves.

Wednesday May 6, 2020 #

Cycling 42:00 [3] 13.1 mi (3:12 / mi) +135m 3:06 / mi
ahr:142 max:156 shoes: TCR

Just got out for a short dusk ride, A246 to Dirtham Rd.Legs still tired from Sunday. Out at 16.7 into slight headwind, total at 18.9, so around 21 coming back, building up to THR by the end.
C enjoyed the return, much to my delight, worried he might struggle with the pace change, that did at least build.

Sunday May 3, 2020 #

Cycling 4:01:00 [3] 69.8 mi (3:27 / mi) +690m 3:21 / mi
ahr:136 max:151 shoes: TCR

Flat solo 25 mile loop N at 18.1mph. Then looped S with C for 45 miles, Dunsfold-Wisboro-Rudgwick at just under 17. C's best ride to date.Several periods of spots of rain v light drizzle. Incident free ride. Even drivers seem chilled too.

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