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Training Log: Musty

In the last 7 days:

activity # timemileskm+m
  Cycling12 8:54:19 125.52(4:15) 202.0(2:39) 931
  Running2 1:08:26 9.32(7:21) 15.0(4:34) 143
  Orienteering - non-comp1 45:00 1.62(27:51) 2.6(17:18) 15
  Total15 10:47:45 136.45(4:45) 219.6(2:57) 1089
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FrSaSuMoTuWeTh

Wednesday Sep 17 #

6 AM

Cycling 41:41 [3] 15.34 km (2:43 / km) +61m 2:40 / km
shoes: Ribble/Vredestein Fortezza Tri

Cycle to work.

Tuesday Sep 16 #

6 AM

Cycling 44:06 [3] 15.45 km (2:51 / km) +62m 2:48 / km
shoes: Ribble/Vredestein Fortezza Tri

Cycle to work. Still very stiff - particularly the front of my thighs.
6 PM

Cycling 51:35 [3] 16.25 km (3:10 / km) +81m 3:06 / km
shoes: Ribble/Vredestein Fortezza Tri

Cycle home.

Monday Sep 15 #

6 AM

Cycling 45:39 [3] 15.39 km (2:58 / km) +62m 2:54 / km
shoes: Ribble/Vredestein Fortezza Tri

Cycle to work. Slow 'cos of yesterday.
4 PM

Cycling 49:39 [3] 16.15 km (3:04 / km) +81m 3:00 / km
shoes: Ribble/Vredestein Fortezza Tri

Cycle home. Slow.

Sunday Sep 14 #

Note

London Duathlon. Sprint course - 10k run / 22k cycle / 5k run.
Was targeting 48 / 44 / 24 with 2 mins for each transition = 2 hours.
Managed 44.38 / 1.23 / 42.54 / 1.54 / 23.48 = 1.54.37 which I'm pretty pleased with. Ended up 37th out of 494 finishers and 8th in 45-49 age group.
My right achilles has been bad over the last few weeks so my plan was to just get round the 10k as best I could, rest on the cycle and hang on for grim death on the 5k. So with a good warm up and copious quantities of ibuprofen gel administered I set off and was pretty comfortable at 42/43 pace but flagged slightly at the end. The cycle was ok but I got the beginnings of cramp in my right calf at the end of the 2nd climb on the first lap which then hit big time half way around the 2nd lap, first in the right calf and then in the left - managed to control it on the go by stretching and using one leg more than the other. The 2nd run was just hell - slow and painful.
Technically everything went fine, transitions were no problem. Only hitch was loosing 2 bananas somewhere between putting them in my jersey pocket in the first transition and reaching for them a few 100m into the cycle.
An experience definitely, the verdict is out on whether it was enjoyable but I'll probably do it again next year as there is room for improvement.
7 AM

Cycling 25:00 [2] 10.1 km (2:29 / km) +48m 2:25 / km
shoes: Ribble/Vredestein Fortezza Tri

Cycle to Richmond Park for London Duathlon.
9 AM

Running race 44:38 [4] 10.0 km (4:28 / km) +93m 4:16 / km vdot: 45.7
shoes: Adidas Kanadia 5

London Duathlon - 10k run.
10 AM

Cycling race 42:54 [4] 22.0 km (1:57 / km) +226m 1:51 / km
shoes: Ribble/Vredestein Fortezza Tri

London Duathlon - 22k cycle
11 AM

Running race 23:48 [4] 5.0 km (4:46 / km) +50m 4:32 / km vdot: 40.6
shoes: Adidas Kanadia 5

London Duathlon - 5km run.
12 PM

Cycling 30:00 [2] 10.1 km (2:58 / km) +68m 2:52 / km
shoes: Ribble/Vredestein Fortezza Tri

Cycle home.

Saturday Sep 13 #

10 AM

Orienteering - non-comp 45:00 [1] 2.6 km (17:18 / km) +15m 16:49 / km
shoes: Nike Air Citius+4

Walk with Dom around an Orange course at a SN Saturday Event at Horsell Common.

Friday Sep 12 #

6 AM

Cycling 40:11 [3] 15.36 km (2:37 / km) +61m 2:34 / km
shoes: Ribble/Vredestein Fortezza Tri

Cycle to work.
10 AM

Cycling 35:24 [3] 11.06 km (3:12 / km) +92m 3:04 / km
shoes: Ribble/Vredestein Fortezza Tri

Cycle to Herne Hill.
12 PM

Cycling 1:00:00 [4] 32.0 km (1:53 / km)

Track time at Herne Hill. 20 miles spread over 3 hours.
3 PM

Cycling 1:08:10 [3] 22.8 km (2:59 / km) +89m 2:56 / km
shoes: Ribble/Vredestein Fortezza Tri

Cycle home from Herne Hill.

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