Sunday Jan 21 |
 | road 3:25:26 [3]106.64 km (1:56 / km) | |
| ahr:151 max:191 shoes: DMT rsx carbon |
| north harbour bunch ride. rode from home to start of 7am bunch then did the loop and down to cafe in riverhead. then rode home via soljans intersection and sh16. really good ride. time to cafe was 2.50.22 and had averaged 32kph and 151 bpm. did quite alot of work in the bunch today. climbing legs were feeling good and i won all of the hill sprints. did a hard break just before helensville hill and held out to the top. legs sorta died after about 3.05. |
Saturday Jan 20 |
| mountain bike 2:08:35 [3] | |
| ahr:149 max:196 shoes: Time sst carbon |
| mtb at riverhead. rode from home then up strip to trig, through little track then out and back up to pattersons. went down the pattersons climb then back up and did the xc loop. climbed up pattersons again then out vi gorsey track. finished off up carters then down spur. legs climbing well. did 2 PC, 2 long PC and 1 PS |
| strength and conditioning 25:00 [3] | |
| |
| mainly for my shins and knees. knees are all good at the moment so mainly preventative, with the shins trying to get back to being able to run again! also did some hip flexibility work |
Friday Jan 19 |
| mountain bike 1:05:02 [3] | |
| ahr:143 max:176 shoes: Time sst carbon |
| rode from home to riverhead and then did carters and part of the old xc loop. went down the new wcrc track. focussed on high cadence climbing and spinning. shins feeling a bit weird. had physio in the middle of the day that included trigger pointing, sticking big needles into my anterior calf! it was a weird as feeling. |
| road 1:04:27 [2]28.5 km (2:16 / km) | |
| shoes: DMT rsx carbon |
| rode from home up to helensville and out to a and p showgrounds. came home the same way. focussed on high cadence. didnt start work till 9 today so did this ride in the morning.legs feeling alright |
Thursday Jan 18 |
| road 1:28:39 [4]45.9 km (1:56 / km) | |
| ahr:165 max:186 shoes: DMT rsx carbon |
| rode from home to alices house via sh16 and the cycleway then through meadowbank. tried hard, went fast. legs feeling good. good pace especially along the cyclway. focussed on high cadence. had about an hour and a half at als before we rode down to the crit |
| road 2:08:20 [3]60.37 km (2:08 / km) | |
| shoes: DMT rsx carbon |
| rode from als to the crit. rode a few warm up laps with the others then stayed and watched b grade. didnt want to ride a grade with so little riding in the last few weeks. afterwards rode home via redhills and nixon. felt the wall coming on through kumeu but stopped for a coke so made it home sweet as. really stoked to be doing miles again. seeing the guys who have had to move up to u23 and how fast they're all going has got me motivated as! found out later that tom david and brad got in a break and ended up with 1st and 2nd in the a grade crit! |
Wednesday Jan 17 |
| road 2:08:41 [3]63.81 km (2:01 / km) | |
| ahr:157 max:176 shoes: DMT rsx carbon |
| rode from home along sh16 up south head to shelley beach turnoff. then rode back towards home. went down new subdivision and saw neil. stopped for a chat and helped him put some cows back into their paddock. then rode home through helensville and along old north road. legs feeling pretty good, shins a bit sore when trying to do a sprint. |