Sunday Sep 17 |
 | Cycling 3:00:00 [3]68.5 km (2:38 / km) +200m 2:35 / km | |
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| Cook/Gunghalin/Mitchell/Bot/Mawson/Cook
Tip: If you do the Bot for coffee then don't wear lycra. |
Saturday Sep 16 |
| Cycling race 2:10:00 [5]58 km (2:14 / km) +250m 2:12 / km | |
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| Tidbinbilla. Riding with B graders again, so not allowed to race hard. Frustrating. Rode all the hills hard, dropped everybody in the tracking station, then bailed out of racing on the last climb with a 15 second lead due to calf cramp. Still managed bunch sprint for 3rd. |
Friday Sep 15 |
| Cycling 1:00:00 [5]24 km (2:30 / km) +50m 2:28 / km | |
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| Lap of the lake, looking for ducks with Beautiful. Didn't see any. |
Thursday Sep 14 |
| Cycling intervals 25:00 [4]7 km (3:34 / km) +50m 3:27 / km | |
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| Crit type intervals at NMA |
| Walk to shops 5 [1]1 km (5 / km) +0m 5 / km | |
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| Lunch for tmoz |
Wednesday Sep 13 |
| Cycling intervals (Sprints etc) 1:30:00 [5]35 km (2:34 / km) +50m 2:33 / km | |
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| Dairy Flat 6 x 200m 53/17,16,15,14,13
Max speed 50.5,54,54,54.5,52.5,53.5
Kingston tempo/surges around crit circuit with beautiful.
More BB photo. |
Tuesday Sep 12 |
| Cycling hills (Black Mtn) 40:00 [3]13 km (3:05 / km) | |
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| Black Mtn in 14 minutes. Crisp, fresh and no head. Tempted to have a crack at lunch but must resist and get sharp for 2 weeks.
Did 1.8km crit effort in NMA as warm up. |
| Cycling intervals (Dairy Flat) 1:00:00 [5]22 km (2:44 / km) +0m 2:44 / km | |
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| 4 x 2km intervals 2km recovery 252,250,249,300
Gears 53/17,16,15,14,13
Experimented with some bigger gears than usual, out of the saddle longer at the start/dead turn. Definitely quicker pushing the 15 and 14, but legs not ready for the 13 yet.
Think these times are my quickest without aero wheels so in form 2 weeks out from nationals. Just have to get sharp and stay fresh now. |
Monday Sep 11 |
| Cycling 1:30:00 [3]35 km (2:34 / km) +0m 2:34 / km | |
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| Dairy Flat with beautiful including some sharper sprints. |
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| C • 5short 2 |