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Training Log Archive: fra_n95

In the 7 days ending Sep 2, 2017:

activity # timemileskm+ft
  Cycling7 17:57:24 248.8(4:20) 400.41(2:41) 13084
  Core4 38:00
  Swimming1 30:00
  Running1 11:35 1.4(8:16) 2.25(5:08)
  Total7 19:16:59 250.2 402.66 13084

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Saturday Sep 2, 2017 #

Cycling 1:19:00 [3] 17.5 mi (4:31 / mi) +1175ft 4:15 / mi

Higher seat has definetly made a difference, past 3 fellow roadies. Balfron>DP>l.katrine

Cycling 2:33:00 [3] 35.1 mi (4:22 / mi) +1798ft 4:09 / mi

Other way round the loch; l.katrine> stronachlar>kinlochard>aberfoyle>Balfron.

With Ross until basically stronachlar as he was driving back from l.katrine. Worried I'd be too slow, but he was on a mountain bike and I actually dropped him on the hills! He'sa really good mountain biker so il be joining him and Crawford for their Loch Katrine post work galivants in future :)

Friday Sep 1, 2017 #

Cycling 2:00:00 [3] 30.0 mi (4:00 / mi) +1522ft 3:49 / mi

Home long route- dukes pass> aberfoyle> port of menteith> dykehead> arnprior> kippen >fintry>balfron.

Turned onto the A road from Loch Katrine as some rogue teenager on a mountain bike was coming along, he immediately overtook me, so I sat on his wheel and waited until the climb started- pounced and by the top I had time to unclip, take a photo of the hills- and he was just coming round! Hehehe

Cycling 1:20:00 [3] 17.5 mi (4:34 / mi) +1148ft 4:18 / mi

Accidentally kept Garmin on whilst have a long blether to Ross so guestimate. Balfron>Dukes P> L.Katrine

Note

Keith adjusted my bike a lot as basically I'm on a 48 frame when I should be on a 52... next week if he can find a longer handle bar stem he'll swap mine with that! Probably a reason why I was standing so much on hills, my feet now don't touch the ground- but my leg isn't so sore after, so this + stretching and Keith's advice, il try running on Sunday and if sore book physio then.

However Keith thinks bike adjustments should elliminate a lot of the problem.

- planned on a recovery 'recoup' week but the weather is half decent and I would be fool not to take advantage

Thursday Aug 31, 2017 #

Core 8:00 [3]

Pre breakfast +cycle

Swimming 30:00 [1]

Breaststroke @Maryhill Pool, Ross Murdochs (commonwealth gold from Balfron) brother was there for a blether

Cycling 1:00:00 [3] 14.0 mi (4:17 / mi) +722ft 4:05 / mi

Balfron>Mugdock via Balfron station to extend + avoid a hill

Cycling 30:00 [3] 8.0 mi (3:45 / mi)

Guestimate (on the low side) of mugdock>milngavie>Maryhill Pool> Garscube sports complex

Wednesday Aug 30, 2017 #

Cycling 1:22:00 [3] 17.5 mi (4:41 / mi) +1181ft 4:24 / mi

Balfron> dukes p> l katrine

Cycling 1:15:00 [3] 17.5 mi (4:17 / mi) +919ft 4:05 / mi

Home, ended up in a hedge

Core 10:00 [3]

Tuesday Aug 29, 2017 #

Cycling 30:12 [3] 8.6 mi (3:31 / mi)

Day off ride, lots of resting and resisting the urge.

Core 10:00 [3]

Monday Aug 28, 2017 #

Cycling 1:21:34 [3] 17.5 mi (4:40 / mi) +1168ft 4:23 / mi

Balfron>dukes P> l.katrine
Was going to leave 20 mins early to try beat the rain- I decided to have more sleep, yet it pissed it down 20 mins from work...

Cycling 1:21:03 [3] 17.5 mi (4:38 / mi) +928ft 4:25 / mi

Absolutely pissed it down and very windy the whole way home (hence so slow). Absolute grind... luckily let off early

Core 10:00 [2]

Need to stretch more and start to tweak my nutrition (stomach cramps from eating flakes in the kiosk when I'm mildly lactose intolerant) for the upcoming cross season

Running 11:35 [3] 1.4 mi (8:16 / mi)
(injured)

Conceded defeat and stretched hamstrings on some randomers wall

Sunday Aug 27, 2017 #

Cycling 2:02:55 [3] 30.6 mi (4:01 / mi) +1398ft 3:51 / mi

home long route as I was stuck in kiosk stuffing my face all dayyyy...
loch katrine>aberfoyle>port of menteith> thronhill> kippen roundabout> arnprior> buchlyvie> balfron.

Became hungry at arnprior/ wind

Cycling 1:22:40 [3] 17.5 mi (4:43 / mi) +1125ft 4:27 / mi

Trying new Gerrant Thomas climbing technique tips aka stay in saddle and sit forward. Got overtake over the Duke...

Note

*done some research to help decide if I should sit more on climbs, evidence is equivocal either way- with some support for lighter builds (I.e Pantani) preferring standing. Will try only use standing for serious climbs

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