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Training Log Archive: FE

In the 7 days ending Jul 15, 2012:

activity # timemileskm+m
  Cycling5 5:30:30 83.85(3:56) 134.94(2:27) 1000
  Pilates/yoga7 2:05:00
  Stretching/extensions5 40:00
  Aqua Running1 15:00
  Swimming1 10:00
  Running1 10:00 0.8(12:30) 1.29(7:46)
  Total10 8:50:30 84.65 136.23 1000

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MoTuWeThFrSaSu

Sunday Jul 15, 2012 #

Cycling 2:10:00 [3] 33.6 mi (3:52 / mi) +700m 3:38 / mi
shoes: Giant Defy 1

Out to Seale Tea Rooms via Farncombe (tacked onto the back of Farnham CC group ride for 5 miles), stopped to refuel in the sun. One and half loops via Puttenham, Cutmill, Seale (hardly saw a car for 30 mins) back via Watts Gallery. Still tired from yesterday's driving, picked up pace from Seale onwards.

Stretching/extensions 10:00 [1]

10 x each single leg slow r/d full body wt.

Pilates/yoga 20:00 [1]

Saturday Jul 14, 2012 #

Pilates/yoga 15:00 [1]

Calves a bit sore today. 7 hours of driving, round trip trip to West Country.

Friday Jul 13, 2012 #

Cycling intervals 18:00 [4] 6.0 mi (3:00 / mi)
shoes: Giant Defy 1

1 min high gear, 2 min spin lower gear, 2 min normal gear x 4 sets (1 min active rest), 2 min rest bw sets. Missed last rep.

Cycling 40:00 [3] 10.0 mi (4:00 / mi) +300m 3:40 / mi
shoes: Giant Defy 1

Warm up/down and active rests.

Stretching/extensions 10:00 [1]

10 x slow single leg (both) r/d, around 80% wt, Beginning to make some real progress at last.

Pilates/yoga 15:00 [1]

Thursday Jul 12, 2012 #

Pilates/yoga 30:00 [1]

Stretching/extensions 10:00 [1]

Wednesday Jul 11, 2012 #

Cycling race 30:00 [5] 10.0 mi (3:00 / mi)
shoes: Giant Defy 1

CCC Normandy TT - 14th from 20 - exactly evens!
Arrived later than usual and warm up should have been 15 min rather than 7 min. Was expecting low 29 time, started aggressively and hit an unexpected headwind around 4 miles and then seemed to back off with concerns about tight quads (warm up). Only saw one bike. No time lost to traffic.
Disappointed at time, but frankly did not put enough into it today and lacked usual nerves. Could not use two highest gears (mechs now sorted), but barely effected time.
On a positive note, back felt very comfortable on drops, pilates/yoga routine is paying off. Time to look at a more aero position, maybe just fit clip on aero bars for some training rides and see how body copes.
C • Next time.. 3

Cycling warm up/down 15:00 [3] 4.0 mi (3:45 / mi)

Pilates/yoga 15:00 [1]

Stretching/extensions 5:00 [1]

Tuesday Jul 10, 2012 #

Pilates/yoga 15:00 [1]

Stretching/extensions 5:00 [1]

Running 10:00 [1] 0.8 mi (12:30 / mi)

O at Newlands Corner with C who managed a yellow course on his own.
Shuffled at 12 min/k pace, until calf complained, not enough inserts.

Monday Jul 9, 2012 #

Pilates/yoga 15:00 [1]

5 PM

Swimming 10:00 [2]

Aqua Running 15:00 [2]

Including set of 15 calf r/d on pool step 60% body weight
7 PM

Cycling 45:00 [1] 5.75 mi (7:50 / mi)
shoes: Giant Defy 1

Slow motion ride with C at Stoke Park, starting to use gears and picking up speed. Swallowed 3 flies.
9 PM

Cycling 52:30 [2] 14.5 mi (3:37 / mi)
shoes: Giant Defy 1

Merrow-Mayford-Worplesdon-Fairlands First ride when I've just relaxed, easy pace, flattish route.
Didn't plan three sessions, just keen to avoid DOMs and couldn't resist a proper ride.

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