Training Log Archive: FEIn the 7 days ending Sep 9, 2012:
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Sunday Sep 9, 2012 #
Pilates/yoga 15:00 [1]
8 AM
Swimming 12:00 [2] 0.4 km (30:00 / km)
Mytchett Lake - first open water swim in a wetsuit. A lot warmer and buoyant than I expected and would have gone round again without a suit, but no time today. Struggled, dirty water put me off, plus found suit compressed my chest and no rhythm on either stroke. Did 70% b/stk, 30% crawl. Running late so got out after 400m. Need to get some practice in the lido.
9 AM
Cycling 3:20:00 [3] 56.0 mi (3:34 / mi) +1000m 3:23 / mi
shoes: Giant Defy 1
Club ride; Hilly route - Godalming - Enton - Thursley - Punchbowl (cafe stop) - Haslemere - Shillinglee - Dunsfold - Hascombe - Bramley - Shamley Green (garmin error) - Shalford. Meant to be 50. Went in the med/fast a very varied bunch, incl six racey youngsters, a 16 year old lad, a fit very gutsy female rower with only 2 weeks riding experience who fell over twice on clipless pedals and Dave Pitt a 62 year old multiple club record holder whose 10m PB is 20.20! Around 15 miles at 20-23 mph with tailwinds, around 15 short (incl 20%) and one 180m hill. Excellent ride on a perfect sunny day, felt better as the ride went on, probably due to 15 mph tailwind (longest ride to date). Estimated time.
9 PM
Stretching/extensions 2:00 [1]
Discovered it's not a good idea attempting extensions after a long ride.
Saturday Sep 8, 2012 #
Cycling 1:05:00 [1] 10.3 mi (6:19 / mi)
Newlands and Stoke Park with C, 100m of extra cycling track just completed doubling route permutations.
Note
Don't buy a wetsuit on a hot day if you've never tried one on before. Shop only had three. First one looked very worn and after 15 mins of sweat, found out why, it had three nicks in it. Second one was even harder to get on and on the second attempt, I realised I had my leg in the arm sleeve up to my thigh, after a couple of minutes I thought I might have to call the female assistant for help, at least I had speedos on! Third attempt got it zipped up with help. No way was I going to try on the smaller suit that was theoretically closer to my size.
Stretching/extensions 20:00 [3]
am wu stretch, 5 double leg, then 15 each. pm same wu, 2 x 15 each leg. Very comfortable, time to add some weights.
Pilates/yoga 15:00 [1]
Friday Sep 7, 2012 #
Cycling 26:00 [3] 7.5 mi (3:28 / mi)
shoes: Giant Defy 1
ITW - short route, sunny and relaxed ride.
Pilates/yoga 15:00 [1]
11 PM
Stretching/extensions 5:00 [1]
Gentle massage too tight/sore for extensions, possibly over did it yesterday or due to cramp at night.
Thursday Sep 6, 2012 #
1 PM
Swimming 35:00 [3] 0.9 km (38:53 / km)
Lido - 5 x 100m, 1 x 200m, 1 x 100m. 100m wu
As usual got better as session went on, think this is because the stiff old body needs loosening up and brain needs to switch to remote control. Initially 100s were 75% crawl. After 5 100s did 200m comfortably.
As usual got better as session went on, think this is because the stiff old body needs loosening up and brain needs to switch to remote control. Initially 100s were 75% crawl. After 5 100s did 200m comfortably.
7 PM
Cycling 45:00 [3] 13.3 mi (3:23 / mi)
shoes: Giant Defy 1
HFW: Old Woking-Ripley (Tannery Lane)-E. Clandon (est time).
Flat ride, fartlek last 4 miles.
Flat ride, fartlek last 4 miles.
11 PM
Stretching/extensions 15:00 [3]
5 both to wu, 30 single r/d on each leg, only uncomfortable on last 3.
Pilates/yoga 15:00 [1]
Wednesday Sep 5, 2012 #
Pilates/yoga 15:00 [1]
10 AM
Cycling 52:30 [3] 14.5 mi (3:37 / mi)
shoes: Giant Defy 1
ITW: Newlands-Combe-Send-Old Woking.
Couldn't resist descending Newlands. Caught some Army cyclists who promptly dumped me up Combe. Should get rapidly fitter commuting on these routes.
Couldn't resist descending Newlands. Caught some Army cyclists who promptly dumped me up Combe. Should get rapidly fitter commuting on these routes.
7 PM
Note
Too tired to ride HFW, just as well as found the front wheel quick release was unlocked, only noticed because I had to move the bike to a more secure place before driving home.
10 PM
Stretching/extensions 20:00 [3]
10 both legs, then 20 on each leg, last 15 with single push up.
Tuesday Sep 4, 2012 #
Note
Sharp pain for no reason late yesterday (high), unable to fully stretch, light massage this morning.
Cycling 58:00 [3] 17.5 mi (3:19 / mi)
shoes: Giant Defy 1
HFW Old Woking-Ripley-Sheepleas-Newlands
First from new office, good mix for current training aims of flat and fast followed by some Surrey hills, given more light could have added Combe. Newlands now has a glass smooth surface in time for The Tour of Britain. Money well spent!
First from new office, good mix for current training aims of flat and fast followed by some Surrey hills, given more light could have added Combe. Newlands now has a glass smooth surface in time for The Tour of Britain. Money well spent!
Stretching/extensions 10:00 [3]
10 both legs, around 24 each leg off step. Around 8s each rather than 10s.
Pilates/yoga 15:00 [1]
Monday Sep 3, 2012 #
Swimming 30:00 [3] 0.75 km (40:00 / km)
3 x 200m (2.30 recovery) - 1st: 80m crawl, 120m b/stk (knackering), 2 & 3rd crawl. 5.43,5.38,5.37.
Never swum more than 100m crawl before. As with previous breakthroughs I need to get tired, stop thinking and relax and let subconscious get on with it.
150m wu & wd.
Never swum more than 100m crawl before. As with previous breakthroughs I need to get tired, stop thinking and relax and let subconscious get on with it.
150m wu & wd.
Spinning 10:00 [3]
shoes: Keiser M3 Spin Bike
Pilates/yoga 10:00 [1]
Evening only!