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Training Log Archive: FE

In the 7 days ending Sep 2, 2012:

activity # timemileskm+m
  Cycling5 5:28:54 82.9(3:58) 133.42(2:28) 570
  Pilates/yoga5 1:20:00
  Stretching/extensions3 30:00
  Total9 7:18:54 82.9 133.42 570

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Sunday Sep 2, 2012 #

Cycling 1:00:00 [1] 8.0 mi (7:30 / mi)
shoes: Giant Defy 1

Ride with C at Stoke Park.
Glutes and lower hamstrings very sore. Surprised how much worse I feel after racing a 25 in 69.19 and a tempo ride in 70.50. Pushed too hard from 10-12 miles.
Have decided to focus on swimming and running this month.

Stretching/extensions 15:00 [2]

10 each leg off floor, then 20 each leg off step. Didn't expect to do so well.

Pilates/yoga 20:00 [1]

Saturday Sep 1, 2012 #

Cycling race 1:09:19 [5] 25.0 mi (2:46 / mi)
shoes: Giant Defy 1

CCC Open 25 mile TT on H25/8 Course - 69.19 (first Open Event and 25 TT) 88th from 105 starters.
Splits: 14.15 (5), 27.15 (10), 32.00! (12), 42.00 (15) bad patch, 57.00 (20), 69.19 (25). Target was 69.30 and was pleased with fast start. At 12 miles sub-69 seemed a certainty. During the 12-19 mile stretch (uphill into 8mph W wind) quads suffered and chest felt tight and had shallow breathing (aero position?). Broke 10 mile PB by over 40s and last 10 mile was only 4s slower.
2nd in club handicap and satisfied with aggressive ride. Natalie beat her recent PB by over 60s and thoroughly deserved the handicap win. It was good to meet all the club riders and most of the helpers afterwards - good laid back bunch. Joined the right club!
C • Good work again!! 2

Cycling warm up/down 16:30 [2] 4.7 mi (3:31 / mi)
shoes: Giant Defy 1

Only had a 6 min wu and got to line with 60s to spare (faffing with kit). Had no club kit and Jon lent me a plain skinsuit. Not such a bright idea buying WyndyMilla skinsuit, unusable in Open Events. Saddle area of glutes were very tight afterwards.

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

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