Training Log Archive: FEIn the 31 days ending Aug 31, 2017:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||
Thursday Aug 31, 2017 #
Note
73.5kg, loss of 0.1. Cycling regularly gives you a choice, eat what you want and not gain weight, or ease off the sweet stuff and shed some weight.
Tuesday Aug 29, 2017 #
Cycling (Fartlek) 51:30 [4] 15.92 mi (3:14 / mi) +280m 3:04 / mi
ahr:145 max:158 shoes: Propel
Foot of Whitedown via Newlands-Albury twice-walked hill back round tMartha's
Raised 3mm as planned then measured at 710, 10 more than standard setup on normal saddle, and then paid the price. Got out of saddle to accelerate past mtb, and over extended knee, not badly, but enough to stop session and drop saddle 3mm. Bars could do with being raised by 10, as total drop is 70, on limit for physiology according to competitive fit.
Raised 3mm as planned then measured at 710, 10 more than standard setup on normal saddle, and then paid the price. Got out of saddle to accelerate past mtb, and over extended knee, not badly, but enough to stop session and drop saddle 3mm. Bars could do with being raised by 10, as total drop is 70, on limit for physiology according to competitive fit.
Sunday Aug 27, 2017 #
Cycling 2:35:00 [3] 43.5 mi (3:34 / mi) +720m 3:23 / mi
ahr:138 max:160 shoes: Propel
Social Mod - Milford-Churt-Binstead-Oakhanger(cafe)-Tilford
Good to get bike legs turning again. Legs less painful than usual, so break has done them good. Flatter than usual, but still the slowest on the hills. A great TT style ride at end, riding second wheel. Ideal pace and never out of my comfort zone and some great unflattering banter on Mamils!
Good to get bike legs turning again. Legs less painful than usual, so break has done them good. Flatter than usual, but still the slowest on the hills. A great TT style ride at end, riding second wheel. Ideal pace and never out of my comfort zone and some great unflattering banter on Mamils!
Note
Entered three Open TT events, including two on the fastest local course. Had one entry accepted so far on the H8/10. Last chances to get near my PB this year.
Friday Aug 25, 2017 #
12 PM
Swimming 20:00 [2] 0.8 km (25:00 / km)
4 PM
Walking 15:00 [2]
A walk that spent ages attempting to follow a path through felled/fern/rushes/bramble fight. O strength is woefully lacking.
7 PM
Swimming 20:00 [2] 0.8 km (25:00 / km)
Including some butterfly that was vaguely acceptable, unlike earlier in the week.
Thursday Aug 24, 2017 #
Swimming 18:00 [2] 0.6 km (30:00 / km)
Quick swim. Been swimming in trunks rather than buoyancy shorts and not noticed a difference, at least in a 10m pool.
Wednesday Aug 23, 2017 #
Swimming 24:00 [2] 0.8 km (30:00 / km)
Experimenting- high elbows vs. straight arm- no contest. Will try variations on different high elbow styles.
Tuesday Aug 22, 2017 #
Swimming 24:00 [2] 0.8 km (30:00 / km)
Water 23 degs, with the sun out.
Monday Aug 21, 2017 #
11 AM
Swimming 15:00 [2] 0.6 km (25:00 / km)
Finally going forwards kicking, albeit v v slowly.
5 PM
Swimming 15:00 [2] 0.4 km (37:30 / km)
River Dart, at Dartington Estate - popular wild water swim spot, with sister-in-law. Beautiful, by the railway, wide and varying depth from 4-8 foot. We were only swimmers w/o wetsuits. Such fun, I warmed up despite being around 15/16 degs.
Sunday Aug 20, 2017 #
12 PM
Swimming 15:00 [2] 0.5 mi (29:59 / mi)
10m pool: good for drills & technique. 21 degs, warm enough to swim on & off with family. Just as well, as left wetsuit behind to save space in car & the faff that goes with it.
Saturday Aug 19, 2017 #
Cycling 22:50 [3] 7.35 mi (3:06 / mi) +60m 3:02 / mi
ahr:143 max:154 shoes: Propel
To work. Pre-holiday sorting out. PB by some way, thanks almost entirely to the new bike.
Cycling 1:17:00 [3] 23.05 mi (3:20 / mi) +340m 3:12 / mi
ahr:143 max:155 shoes: Propel
Work-Aldershot-home Another pre-holiday errand. Average even higher until Guildford..
Some right idiots out on Saturdays, three cars overtook coming the other way on the A323 leaving 0.5m gaps.
Some right idiots out on Saturdays, three cars overtook coming the other way on the A323 leaving 0.5m gaps.
Note
Cutting back on training has helped to reduce almost continuous DOMS. A planned week off the bike, with plenty of swimming instead.
Thursday Aug 17, 2017 #
Cycling race 27:12 [5] 10.0 mi (2:43 / mi) +70m 2:40 / mi
ahr:160 max:164 shoes: Giant A1
Maidenhead CC - H10/10 course Winkfield 17 mph SW, 20deg, 1012mb. Time approx.
Discovered Alton TTs finished last week. My legs felt good and rather than waste one of the very few days they have been OK, I found the nearest TT event. Only drove the course and had a 5 min wu, plus stretch. The open part of the course had the 17 wind at 40 deg headwind, 30s slower than normal I'm told. The club has a course 60s quicker.
Felt good and the course suited me. Maybe 10s lost with unfamiliarity, but maybe went harder through not knowing the course.
HR the highest its been this year and only 3 beats down on highest 4 yrs ago, which is a great relief. A good evening and legs felt good afterwards too!
Raised saddle 3mm, but could go another 3mm. Bars angled up 10 degs, could do with another 10 degs.
Discovered Alton TTs finished last week. My legs felt good and rather than waste one of the very few days they have been OK, I found the nearest TT event. Only drove the course and had a 5 min wu, plus stretch. The open part of the course had the 17 wind at 40 deg headwind, 30s slower than normal I'm told. The club has a course 60s quicker.
Felt good and the course suited me. Maybe 10s lost with unfamiliarity, but maybe went harder through not knowing the course.
HR the highest its been this year and only 3 beats down on highest 4 yrs ago, which is a great relief. A good evening and legs felt good afterwards too!
Raised saddle 3mm, but could go another 3mm. Bars angled up 10 degs, could do with another 10 degs.
Cycling warm up/down 16:00 [3] 5.0 mi (3:12 / mi)
shoes: Giant A1
Tuesday Aug 15, 2017 #
Cycling (Fartlek) 32:15 [3] 10.23 mi (3:09 / mi) +122m 3:02 / mi
max:151 shoes: Giant A1
Shere Bypass - 3 loops, fast on wide bypass and on the straight returning.
Saddle too far back and tipped up, so must reset at max point. Saddle needs returning to old position too! In fact all the adjustments need to be reset, with exception of shaving legs. (throwing kitchen sink at getting a seasons best this week). Not a pretty sight with so many white speckled patches. At least I can claim to be a real cyclist at last.
Saddle too far back and tipped up, so must reset at max point. Saddle needs returning to old position too! In fact all the adjustments need to be reset, with exception of shaving legs. (throwing kitchen sink at getting a seasons best this week). Not a pretty sight with so many white speckled patches. At least I can claim to be a real cyclist at last.
Note
Spent an hour setting up bike for TT & found car was not available(!), so set off without 30 min safety allowance and promptly lost 15 mins due to a broken car, then I realised my cleat shoes were at home, so turned around. Added to which I might have be done for speeding. Just hope bad luck doesn't go in threes or fours.
Saturday Aug 12, 2017 #
Cycling 2:29:30 [3] 40.8 mi (3:40 / mi) +770m 3:28 / mi
ahr:146 max:159 shoes: Propel
Club Social Mod Ride - Loxwood-Duncton Hill-E Dean(v nice)-Midhurst(cafe)-Bexley Hill
Traffic bad, told the group of 15 to go on ahead. A big mistake, their. av speed was 1.5k/hr above normal, added to which I put my aero road helmet on back to front, 1.5 hrs later a driver kindly pointed this out. By sheer chance found the cafe they were in. Then left 30s after them fiddling with my gloves and they pulled away on the 140m hill, finished around 90s behind. HR higher than usual, it felt like it too. A large insect also managed to sting me on the leg. Maybe I shouldn't have slept in and missed the pre-ride club monthly 10 mile TT, and would have been cocooned in the group. Totally new route and area, so well worth "joining" the group ride, and successfully memorised the whole route even if I thought otherwise.
Traffic bad, told the group of 15 to go on ahead. A big mistake, their. av speed was 1.5k/hr above normal, added to which I put my aero road helmet on back to front, 1.5 hrs later a driver kindly pointed this out. By sheer chance found the cafe they were in. Then left 30s after them fiddling with my gloves and they pulled away on the 140m hill, finished around 90s behind. HR higher than usual, it felt like it too. A large insect also managed to sting me on the leg. Maybe I shouldn't have slept in and missed the pre-ride club monthly 10 mile TT, and would have been cocooned in the group. Totally new route and area, so well worth "joining" the group ride, and successfully memorised the whole route even if I thought otherwise.
Note
Felt cramped on bike, could do with more set back still, also too high. Not sure if more comfortable yet, but the rough roads after 35 miles were still painfully rough! Dropped saddle after ride by another 3mm (13mm total) and dropped bars by 10mm which ought to stretch things out a bit.
Friday Aug 11, 2017 #
Note
Heart rate at rest around 40, not been this low for years.
Thursday Aug 10, 2017 #
Cycling (Turbo) 20:00 [1] 3.0 mi (6:40 / mi)
shoes: Propel
Setting up "new" Adamo Road saddle on turbo (max rearwards, 10mm lower), plus fiddling with front & back gearing.
Tuesday Aug 8, 2017 #
Cycling race 26:28 [5] 10.0 mi (2:39 / mi) +85m 2:35 / mi
ahr:156 max:161 shoes: Giant A1
FRC Bentley 10 mile TT - Light NNW wind, raining from 2 - 7 miles, 14 C.
26.28, seasons best by 4s, but 2 weeks ago was 32s slower for other competitors, therefore disappointing given the light side wind.
Been a stressful couple of days and possibly too close to Sundays long/fast ride. Heart rate 4 beats slower than 20/06/17, which suggests today was very much below par.
Lost time staring down and helmet sticking up. Used Zipp for first time. Might try none disc wheel next time
26.28, seasons best by 4s, but 2 weeks ago was 32s slower for other competitors, therefore disappointing given the light side wind.
Been a stressful couple of days and possibly too close to Sundays long/fast ride. Heart rate 4 beats slower than 20/06/17, which suggests today was very much below par.
Lost time staring down and helmet sticking up. Used Zipp for first time. Might try none disc wheel next time
Cycling warm up/down 20:00 [3] 6.0 mi (3:20 / mi)
shoes: Giant A1
Saturday Aug 5, 2017 #
Cycling 3:36:00 [3] 61.4 mi (3:31 / mi) +955m 3:21 / mi
ahr:143 max:156 shoes: Propel
Two loops: Shillinglee-via pub route-Wisborough.
Aiming to simulate sportive drinking & feeding. Stopped 4 mins at car after 35.2 miles. Also had to stop twice for 10 mins on first loop for heavy showers, but didn't take on food/drink.
35.2 miles, 120.8 mins, 515m climb, av speed 17.48, climb adj 18.76 (progress)
26.2 miles, 95.2 mins, 440m climb, av speed 16.51, climb adj 17.90
61.4, av 17.05, 18.38 climb adj.
Drinking worked fine, almost nothing eaten on the move.
HR similar if slightly higher on second loop, possibly compensating for more reliance on burning fat than body carb stores, less efficient muscles etc
Legs went after second lot of steep hills even though they felt easier second time. Backside seized about the same time. New saddle required!
Aiming to simulate sportive drinking & feeding. Stopped 4 mins at car after 35.2 miles. Also had to stop twice for 10 mins on first loop for heavy showers, but didn't take on food/drink.
35.2 miles, 120.8 mins, 515m climb, av speed 17.48, climb adj 18.76 (progress)
26.2 miles, 95.2 mins, 440m climb, av speed 16.51, climb adj 17.90
61.4, av 17.05, 18.38 climb adj.
Drinking worked fine, almost nothing eaten on the move.
HR similar if slightly higher on second loop, possibly compensating for more reliance on burning fat than body carb stores, less efficient muscles etc
Legs went after second lot of steep hills even though they felt easier second time. Backside seized about the same time. New saddle required!
Thursday Aug 3, 2017 #
Cycling 2:47:00 [3] 47.9 mi (3:29 / mi) +740m 3:20 / mi
ahr:141 max:153 shoes: Propel
Silent Pool-Holmbury-Rudgwick-Okehurst Rd-Wisbrough-Kirdford-Chiddingfold-Wonersh SW wind of 23, gusting to 38.
With Paul, deep in IM training, not that one could tell. Legs felt good beforehand & the steeper hills were far easier than the same circuit 13 days ago.
With Paul, deep in IM training, not that one could tell. Legs felt good beforehand & the steeper hills were far easier than the same circuit 13 days ago.
Tuesday Aug 1, 2017 #
Cycling intervals 29:06 [4] 9.68 mi (3:00 / mi) +60m 2:57 / mi
ahr:148 max:158 shoes: Giant A1
3 x approx 3 miles on club TT course, rest 2 - 4 mins (adjusted saddle height) each more effort.
3.17 miles, time 9.20, 15m climb, 143 av, 149 max
3.62 miles, time 11.05, 21m climb 149 av, 158 max
2.89 miles, time 8.42, 23m climb 152 av, 157 max (awful surface)
Saddle raised 3 mm, try higher still. New saddle is soo comfortable. Time for new road bike saddle.
3.17 miles, time 9.20, 15m climb, 143 av, 149 max
3.62 miles, time 11.05, 21m climb 149 av, 158 max
2.89 miles, time 8.42, 23m climb 152 av, 157 max (awful surface)
Saddle raised 3 mm, try higher still. New saddle is soo comfortable. Time for new road bike saddle.
Cycling warm up/down 24:00 [3] 7.0 mi (3:26 / mi)
shoes: Giant A1