Training Log Archive: DrKeithIn the 7 days ending Sep 22, 2013:
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Sunday Sep 22, 2013 #
Roadbiking 2:30:00 [3] 60.0 km (2:30 / km)
Out to Kranji in 45.15" but strong headwind then Kranji straightx2 and back. Rode "with" K who did 43.15". Bit disappointing but long ride yday and headwind. Was 18.50 to turn at estate so v quick on first section with no wind.
Saturday Sep 21, 2013 #
7 AM
Roadbiking 5:40:00 [4] 130.0 km (2:37 / km)
ahr:129 max:159
RTI Singapore-started cool but got hot! Good ride only one stop. Changi straight 12.45"
Friday Sep 20, 2013 #
Mbiking 1:00:00 [4] **** 7.0 mi (8:34 / mi)
ahr:131 max:159
Bhukit Timah mbike course fully open for first time so new
PB of 37.15" for 6.8 k. Greatly improved course with more rock features, technical climbs and swoopy berms and flow-Wonderful! Still wary of snakes (esp cobras!) but figure best strategy is to ride fast and hard! The big lizards get out of the way sharpish but snakes not so much I fear. Always carry phone! Good thing is 911 in Singa means they bring the anti-venom to you! Heart rates refer to this loop not riding to and from. Great loop but didnt nail biggest rocky section as other biker dismounted on my line. Highly Enjoyable and a world class course with lots of up and down technical. Most welcome new section the removal of the steps 3/4 way around. Started and finished at reservoir at Quarry as handy for entry and good climb to it. Great fun and dried out not too bad from weekends heavy rain.
PB of 37.15" for 6.8 k. Greatly improved course with more rock features, technical climbs and swoopy berms and flow-Wonderful! Still wary of snakes (esp cobras!) but figure best strategy is to ride fast and hard! The big lizards get out of the way sharpish but snakes not so much I fear. Always carry phone! Good thing is 911 in Singa means they bring the anti-venom to you! Heart rates refer to this loop not riding to and from. Great loop but didnt nail biggest rocky section as other biker dismounted on my line. Highly Enjoyable and a world class course with lots of up and down technical. Most welcome new section the removal of the steps 3/4 way around. Started and finished at reservoir at Quarry as handy for entry and good climb to it. Great fun and dried out not too bad from weekends heavy rain.
Gym Rehab work 50:00 [2]
Thursday Sep 19, 2013 #
9 AM
Roadbiking (Hill Intervals) 50:00 [5] 6.0 mi (8:20 / mi)
ahr:131 max:164
5x6mins Bhukit Batok Hill NEW PB of x=3.39.2 4 seconds better than previous best last year and 5 seconds better than end of August this year. 27 seconds better than 2 days ago after easier couple of days. Encouraging but MUST NOT ride faster than Map Reading allows! Avge heart rate inc recovery back to Appt so 36' avge of 80% MaxHR
11 AM
WeightTraining 20:00 [3]
12 PM
Mbiking 1:00:00 [4] 9.0 mi (6:40 / mi)
ahr:129 max:151
Ride around Bukhit Timah Mbike trail-new trail almost complete now. Did steep rocky section and nailed it and did first section back from Visitor Centre to Quarry Lake for the first time. Loop probably took 46' must time it accurately next time. Lots of big lizards out but didn't see any snakes this time. Lovely day and great ride after hill reps earlier in day!
Wednesday Sep 18, 2013 #
Gym Rehab work 1:00:00 [3]
Roadbiking 50:00 [3] 8.0 mi (6:15 / mi)
Hilly ride up to Bhukit Gambok Camp x2 + Hillview Ave
Tuesday Sep 17, 2013 #
4 PM
Roadbiking (Hill Intervals) 50:00 [5] 7.0 mi (7:09 / mi)
5x6mins up bhutok bhatok x=4.06 So obviously still tired after weekend but good session on roadbike.
Monday Sep 16, 2013 #
Gym Rehab work 1:10:00 [3]
Mbiking (Hill Intervals) 50:00 [5] 9.0 mi (5:33 / mi)
4x7 min reps on Bhukit Batoh hill on Giant Trance.