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Training Log Archive: Flight

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Cycling8 5:38:22 88.23(3:50) 142.0(2:23) 20
  Total8 5:38:22 88.23(3:50) 142.0(2:23) 20

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Sunday Sep 25, 2016 #

Cycling warm up/down 56:00 [2] 20.0 km (2:48 / km)

7 PM

Cycling race (IP) 4:04 [4] 3.0 km (1:21 / km)

Our start was a bit better today but my second corner wasn't great, I think our first lap was 25src
Second lap was 18.1 which was right on pace.
18.3 for the third still on pace my line was looking good
Fourth slowed a bit, line was almost perfect

By the fifth lap CS was dying, I could feel her legs slowing. We maintained around 19sec for lap 6 but then it got really bad.
Phil stopped giving time splits and just yelled for CS to move her legs.
Managed to bring it back a bit for the last two laps....but really not much at all.

Finished one second faster than last year. Which was not the 20 we needed for the standard.

I believe if they had factored this race in the same fashion as last year we would have barley snuck into second place. But possibly not.

Phils thoughts were that the standard was too high a target for this year. CS said that she blew up after the first few laps which Phil said was clear and impossible to recover from on that short a distance.

This race was frustrating.
I felt we should have been at least 9 seconds faster this year (but really more) based on the kilo improvement.
I've done VERY well in this length of race (and event slightly longer) on our track geared similarly.

But overall a PB is something to be proud of (so I'm told) and our Saturday performance was great.

so I guess I have some things to think about and talk to Paul about when planning 2017.

Saturday Sep 24, 2016 #

Cycling warm up/down 45:00 [3] 18.0 km (2:30 / km)

5 PM

Cycling race (Kilo ) 1:18 [5] 1.0 km (1:18 / km)


Factored time 1:09 which was good for gold by 0.14sec!!!!

I still didn't stick the black in the corners.
First lap was 24sec
Next laps were all about 17.4-17.6 sec

Tomorrows target is 18.2 per lap to make the standard

Edit: this was also one of the longest minute 18 seconds of life.
Even though we were moving super fast time seemed to hang around a bit. I was wishing we were in a bigger gear. Felt like a hamster.

Friday Sep 23, 2016 #

6 PM

Cycling (250 track time ) 1:00:00 [3] 23.5 km (2:33 / km)

Got on the fast track with the big bike for the first time in a year.
There were about 15 Alberta riders on with us.

40 laps easy
10 progressive
5 easy
1 wind up
4 hard
5 easy
1 wind up
4 hard
5 easy

Two standing starts with 1/2 hot lap 1/2 slow down 3 easy

10 warm down.

Signals in there are garbage so I don't have a garmin pace.
Phil yelled splits at us during the 4 hard laps.

Thursday Sep 22, 2016 #

6 AM

Cycling warm up/down (Tandem spin) 1:00:00 [2] 32.0 km (1:53 / km)
ahr:146 max:158

Spin ups every 10min

Wednesday Sep 21, 2016 #

6 PM

Cycling warm up/down (Learning rollers ) 50:00 [2] 15.0 km (3:20 / km)
ahr:120 max:148

Oh man.
This must be what learning to ride a bike as an adult feels like.
God damn.

I took 15min to be able to let go of the wall without falling back into one side of it (I set up in a door frame).

Then at 41min I must have lost concentration because I fell up off the front end.

Good fun.
Great way to learn to engage to core (truly) and even pedal strokes.

I sure hope I'm not that all over the place on the road.

Monday Sep 19, 2016 #

5 PM

Cycling intervals (Tandem Velo) 1:02:00 [2] 29.5 km (2:06 / km) +20m 2:06 / km
ahr:126 max:176

warm up.
4 x 2 flying laps
2 x200m standing start

goal to get used to aeros on the tandem.

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