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Training Log Archive: Flight

In the 7 days ending Aug 27:

activity # timemileskm+m
  Cycling7 8:11:48 133.84(3:40) 215.4(2:17) 804
  Strength Training1 30:00
  Total8 8:41:48 133.84 215.4 804
averages - sleep:7.6 rhr:51

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Sunday Aug 27 #

3 PM

Cycling (WHYYYYYY) 2:22:30 [3] 61.3 km (2:19 / km) +465m 2:14 / km
ahr:144 max:182 slept:5.5

Cycling Canada's very own AW was in town for BMX Nationals so naturally I agreed to go out for a ride.
I had dead legs, I felt like he was drilling it up Edworthy when we hit that hill (and actually that was my second fastest time up from parking lot to gate...mostly because I don't do repeats from the bottom of the lot), little did he realize we would keep climbing for a bit. He stuck on my wheel good until we hit the downhill when I (being familiar with the road, traffic flow, and comfortable hitting the descents) took off. I waited when it got a bit less steep and jumped on his wheel for a bit then whipped around to lead us over the highway and into the next big climb (which didn't actually feel that big).

We kept it pretty short for 1. my legs 2. the heat 3. the post ride beer.

AW thanked me for kicking his butt. Which I chuckled at.

Saturday Aug 26 #

Cycling warm up/down 37:00 [3] 17.5 km (2:07 / km)

5 PM

Cycling race (ITT Provincials) 45:38 [4] 30.2 km (1:31 / km) +108m 1:29 / km
ahr:178 max:187 slept:9.0

I was humming and hawing about whether I was going to do this race.
I decided yes I would and then I would stay in Edmonton and drink beer after. So that's what I did.

I was the last one to take the line in open women.
I had a good start, got up to speed quickly, hitting a great pace, HR was low, felt great.
I caught my minute man in about 5k then I looked for Sherri who started two minutes up. I figured if I could catch Sherri or eat into her lead I may be able to beat Mel.
I tried gap counting when I saw her heading my way at the U-turn it seemed like she may have had an extra 40sec on me but it was hard to tell. I hit the U-turn slow but got myself back up to speed quickly. Then I realized how windy it was.....had I realized that's how windy it was I would have drilled it more on the way out to give myself a buffer....I just thought I was finally feeling normal.
Crap.

At 15min I was just under 22min and on pace for my 44min target. one more U-turn and a pick up in wind slowed me down. Those little kickers started to feel like mountains.

I dug deep. It was hot and I was pouring sweat which leaked under my helmet into my eyes. You don't really need to see going straight.

I hit the last turn and knew I had less than 2k, I gave myself a gear and drilled it.

I blew through the finish and took a while to slow down and catch my breath. When I saw my minute man come through the finish I went over to the finish line for results. I knew Mel & Sherri would take first and second but had no clue who would take 3rd.

Turns out I did!
By a good buffer.
I had a PB on the course by about 15 seconds, which is awesome after how the summer went. I would have loved to win but with Mel rolling out of a win at Duathlon Worlds last weekend, odds were not super high. If any two women in the province were going to beat me, I'm happy it was those two. We had a blast in the parking lot chatting and drinking beers while we waited (a long time) for podium.

And just like that.
Road season is done.

Friday Aug 25 #

4 PM

Cycling (Spin spin sugar) 1:10:15 [2] 29.3 km (2:24 / km) +155m 2:20 / km
ahr:134 max:169 rhr:53 slept:8.5

easy path spin with some shots of high cadence
Went to the controversy ring and saw a guy fishing in the creek

Thursday Aug 24 #

6 PM

Cycling intervals (VELODRAMA) 1:22:18 [3] 34.3 km (2:24 / km) +76m 2:22 / km
ahr:146 max:190

hit a max 5sec HR for the year.

SH and I were neck and neck for the women's trophy so naturally I had to go race and try to grab some points. Even though my legs were tired and I registered for ITT Provincials Saturday.

I took 4th in the scratch.
Drilled it a bit for the avalanche coming around hot and staying of the front after the first sprint to take points in the next and get myself a solid 4th Snagged a 5th in point a lap
Had one of the younger not super experienced guys come under me on the blue just at the line in the elimination so I pulled back to not get smoked and ended up eliminated...but didn't get crashed sooooooo worth it. He did the same to another rider the next lap so we had a chat with him after about safety and where NOT to ride (ie in the blue) in a race.

I now lead by 2 points......down to the wire. Guess I'm racing next week for the final show down.

Wednesday Aug 23 #

4 PM

Strength Training (LIFT) 30:00 [3]

6 PM

Cycling (easy spin ) 45:00 [3] 18.0 km (2:30 / km)

Tuesday Aug 22 #

6 PM

Cycling intervals (Acending Blocks ) 1:09:07 [3] 24.8 km (2:47 / km)
ahr:141 max:176 rhr:49 slept:7.5

HR 10 beats lower than when I did this workout the other week
max 5 lower

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