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Training Log Archive: fletch

In the 31 days ending Oct 31, 2019:

activity	#	time	miles		km		+m
Zwift	8	13:09:53	286.9	(2:45)	461.72	(1:43)	5292
paddle	4	5:09:38	25.8	(12:00)	41.53	(7:27)	4
swim	3	2:03:14	3.73	(33:03)	6.0	(20:32)
MTB	2	2:02:19	23.72	(5:09)	38.18	(3:12)	94
run	3	1:09:44	7.82	(8:55)	12.58	(5:33)
Total	19	23:34:48	347.97	(4:04)	560.01	(2:32)	5390

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Wednesday Oct 30, 2019 #

6 PM

run 15:22 3.13 km (4:54 / km)
ahr:125 max:139 shoes: x-talon 230

Hoping that one more little jog might help make my legs a tiny bit less sore on Sunday.

C • Wind 3

Sunday Oct 27, 2019 #

1 PM

MTB 33:57 8.17 km (4:09 / km) +26m 4:05 / km
ahr:141 max:157 shoes: Trek Roscoe 7

Testing my first new bike since 2007.
Yet to use the dropper post, but I’m sure I’ll get used to it.

C • New Bike 2

swim 41:19 2.0 km (20:40 / km)
ahr:139 max:149

Probably my last swim before Augusta. Swimming is not terribly interesting.

Saturday Oct 26, 2019 #

8 AM

paddle 1:00:44 8.43 km (7:12 / km)
ahr:128 max:187 shoes: Spirit PRS plastic

Pretty flat. Wind picked up a bit for the second half.

12 PM

run 30:56 6.09 km (5:05 / km)
ahr:140 max:154 shoes: Hoka Clifton 4

Just to see how my achilles might feel next weekend. Sore to start, warmed up a bit, but not enough to feel good.
Generally felt like really hard work.
Both achilles sore afterwards, but will get through next week ok on adrenaline.
Going to have to be very careful not to toast myself in the first hour though.

C • Achilles 5

Saturday Oct 19, 2019 #

11 AM

paddle 1:24:44 10.21 km (8:18 / km)
ahr:109 max:169 shoes: Spirit PRS plastic

Paddle in a washing-machine like ocean. Ok into the wind, lots of swimming and remount practice on the way home :(

Tuesday Oct 15, 2019 #

8 PM

Zwift warm up/down 20:29 [2] 11.34 km (1:48 / km) +98m 1:44 / km
shoes: Avanti Blade

Zwift 47:08 [5] 30.58 km (1:32 / km) +173m 1:30 / km
shoes: Avanti Blade

Ouch.

Sunday Oct 13, 2019 #

3 PM

MTB 1:28:22 30.01 km (2:57 / km) +68m 2:55 / km
ahr:141 max:178 shoes: Diamondback Vectra Sport

Thought I should find out whether the tweaks to my bike actually made it rideable and also that I should ride outdoors at least once before Augusta.
Spent the first few minutes going nowhere while I failed to get the bike onto the big chainring. Felt quite good for most of the ride after that, but the bike developed a bit of a rattle on the way back. Putting it back in the car I realised that both wheels were being held on by the safety dropouts, despite both quick release levers still being done up.
Bit scary.
Might try to borrow a bike...

Saturday Oct 12, 2019 #

4 PM

Zwift 2:33:40 [3] 100.07 km (1:32 / km) +960m 1:28 / km
shoes: Avanti Blade

Blergh. Missed the start and was clearly not going to survive in the pack I was dropped into on joining, so gradually fell back to a smaller group that seemed an only slightly optimistic pace.
The loop for this ride meant doing a hillier section followed by a long flat bit 5 times. Got through the hilly bit 3 times, with my group threatening to blow apart each time, and me working much harder than seemed sustainable, but each tome at least some of the pack reformed over the top of the climb. I expected more of the same, but fell out of the draft of the group on the 4th lap, and despite matching my fastest KOM for the ride, I was dropped with no chance of getting back on.
Struggle street from there. Didn’t die as badly as the last 1-0 attempt, but it wasn’t pretty.

Thursday Oct 10, 2019 #

3 PM

swim 40:52 2.0 km (20:26 / km)
ahr:125 max:169

Didn’t feel great and thought this was pretty slow. Apparently it wasn’t (by my standards).

C • Speed 4

8 PM

Zwift 1:06:07 [3] 37.35 km (1:46 / km) +289m 1:42 / km
shoes: Avanti Blade

Another steady hour just coz.

Wednesday Oct 9, 2019 #

Note
(rest day)

Feeling a bit flat today. Thought about tiding, but decided a day off might not be a bad idea.

Tuesday Oct 8, 2019 #

3 PM

paddle 1:04:45 10.06 km (6:26 / km) +2m 6:26 / km
ahr:147 max:189 shoes: Spirit PRS plastic

Solid steady river paddle. Actually felt quite strong throughout and didn’t get tired or sore. Maybe paddling a bit has helped my paddling after all...

Monday Oct 7, 2019 #

9 PM

Zwift 1:02:31 [3] 35.25 km (1:46 / km) +290m 1:42 / km
shoes: Avanti Blade

Easy roll in the evening.

Sunday Oct 6, 2019 #

5 PM

run 23:26 3.36 km (6:59 / km)
ahr:104 max:136 shoes: x-talon 230

Little walk-run to see what my achilles is like. Really sore to start. Warmed up a bit, but not good enough on the second 5 minute jog to be under any illusion about a third rep being a hood idea. Back on the bike this evening...

9 PM

Zwift 3:19:35 [3] 107.85 km (1:51 / km) +2412m 1:40 / km
shoes: Avanti Blade

Ah the silly things I do in school holidays.
This ‘race’ split into small packs almost immediately, but I was with a group ticking along at a comfortable effort. Things got a bit strung out on the climbs but came back together quite well.
On the climbs early on the second lap I was feeling good and figured I was past halfway so didn’t worry about riding solo off the front of the group, which had dwindled to 5. Stayed off the front and alone to the next climb at about 75km, where I caught 2 people and was rejoined by 2 from my former group. Between 80 and 85km things started to get hard. Ran out of water, really wished I had some food or a gel and my legs gave up pretty quickly. Struggle street from there on, with my mini-pack leaving me behind up the next incline. Slow solo 20km to the end.

Saturday Oct 5, 2019 #

4 PM

swim 41:03 2.0 km (20:32 / km)
ahr:141 max:155

Pretty windy. I was not looking forward to it, but it didn’t suck as much as I thought it would.

Friday Oct 4, 2019 #

4 PM

Zwift warm up/down 29:19 [2] 16.55 km (1:46 / km) +117m 1:43 / km
shoes: Avanti Blade

Zwift 1:00:17 [3] 38.85 km (1:33 / km) +391m 1:29 / km
shoes: Avanti Blade

Steady group ride. Harder up the hills than advertised, but should still probably have ridden either longer or harder. Better than nothing, which was the other option given the 50+ km/h wind all day.

Thursday Oct 3, 2019 #

1 PM

paddle 1:39:25 12.83 km (7:45 / km) +3m 7:45 / km
ahr:157 max:200 shoes: Spirit PRS plastic

Ocean paddle from St Georges towards town, some laps of Front Beach then return. All good till I turned to head out through the break one last time, when I got it wrong and ended up swimming.
Depressingly slow for a paddle that felt quite reasonable.

Wednesday Oct 2, 2019 #

9 PM

Zwift 1:00:24 [3] 33.81 km (1:47 / km) +173m 1:45 / km
shoes: Avanti Blade

Joined another ride that was too easy to stop myself doing something too hard.

Tuesday Oct 1, 2019 #

2 PM

Zwift 1:30:23 [4] 50.08 km (1:48 / km) +389m 1:44 / km
shoes: Avanti Blade

This was meant to be a steady 3 laps round the Richmond UCI loop, but I have a short attention span and got far too excited on the sprints and hill climbs on the first lap. Found out the hard way that I am not actually fit enough to recover from hard efforts without stopping completely, so the second lap was significantly slower and the third lap was trying not to die. Succeeded (just).

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