Training Log Archive: Tim SIn the 7 days ending Apr 2, 2013:
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Tuesday Apr 2, 2013 #
Cycling 2:50:00 [3] 61.0 km (2:47 / km) +1275m 2:31 / km
Suitably inspired by the Tour of Flanders, I thought I'd try a loop of all 13 climbs in the Hambledon valley, quite a few of which i hadn't done before.
Dudley Lane, Greys Lane and Parmoor Lane were particular toughies, needing 400W efforts in some parts on a 38/28 gear to make any progress, and I only just made it up Parmoor (#11). Missed out #12 as was running out of time, and was beginning to flake.
About 190W average, given all of the descents with ascents between 260 and 310W.
http://app.strava.com/activities/46937827... although looks like I turned too early on some of the segments.
Fun? session... one to repeat.
Dudley Lane, Greys Lane and Parmoor Lane were particular toughies, needing 400W efforts in some parts on a 38/28 gear to make any progress, and I only just made it up Parmoor (#11). Missed out #12 as was running out of time, and was beginning to flake.
About 190W average, given all of the descents with ascents between 260 and 310W.
http://app.strava.com/activities/46937827... although looks like I turned too early on some of the segments.
Fun? session... one to repeat.
Monday Apr 1, 2013 #
Orienteering 42:24 [3]
JK Relay
Not too bad again... odd hesitation here and there, plus a couple of dropped 30 secs near to circle.... probably a couple of mins in all.... getting pretty noticeable that I'm relatively losing time on shorter legs.
Not too bad again... odd hesitation here and there, plus a couple of dropped 30 secs near to circle.... probably a couple of mins in all.... getting pretty noticeable that I'm relatively losing time on shorter legs.
Sunday Mar 31, 2013 #
Cycling 3:00:00 [3]
Steady ride.... although power down for the last hour... probably under-fueled a bit.
190Wish
190Wish
Saturday Mar 30, 2013 #
Orienteering 1:20:38 [3] 11.3 km (7:08 / km)
JK Individual, Day 2
Not a bad little run..
A steep descent to get to number one set the quads off, but didn't seem to slow me down too much.
Quite a few hesitations in the circle, but in nearly every case, I was within metres of the flag so not much time lost.
Lost a bit of time on the long leg... set off without much of a plan, so missed what would probably have been the optimal route, but happened to spot an unmarked cut through a key bit of green, so didn't lose too much time. Otherwise, a bit off line to 14, and from the map I would have thought that I probably should have taken a more southerly route to 11, but surprisingly caught up time here, and also on the other longer leg to 21. Otherwise pretty consistently at the 20th-25th split.....probably about 5mins of mistakes/hesitations in total.
Felt pretty fresh at the finish.
16th/57.
Not a bad little run..
A steep descent to get to number one set the quads off, but didn't seem to slow me down too much.
Quite a few hesitations in the circle, but in nearly every case, I was within metres of the flag so not much time lost.
Lost a bit of time on the long leg... set off without much of a plan, so missed what would probably have been the optimal route, but happened to spot an unmarked cut through a key bit of green, so didn't lose too much time. Otherwise, a bit off line to 14, and from the map I would have thought that I probably should have taken a more southerly route to 11, but surprisingly caught up time here, and also on the other longer leg to 21. Otherwise pretty consistently at the 20th-25th split.....probably about 5mins of mistakes/hesitations in total.
Felt pretty fresh at the finish.
16th/57.
Friday Mar 29, 2013 #
Event: JK 2013
Cycling 45:00 [3]
High Wycombe Good Friday Ten.
On the A404, but thankfully missing out the white knuckle downhill start that you get on the 25 mile version. Pretty windy, but mainly crosswind from the east, so maybe not too much of a negative. No skinsuit, but otherwise aero.
Didn't feel great on way to start, with relatively heavy legs.
No real power targets, but try and keep above 300 if feeling ok.
Felt reasonably fast throughout, although was struggling to get above 300W. Lost a bit of time to traffic at Bisham roundabout on way back, finished with a bit in reserve in 23.18 on 275W... lower than I would want. HR in low 160s
26/78... OK.
Nice way to start the weekend.
On the A404, but thankfully missing out the white knuckle downhill start that you get on the 25 mile version. Pretty windy, but mainly crosswind from the east, so maybe not too much of a negative. No skinsuit, but otherwise aero.
Didn't feel great on way to start, with relatively heavy legs.
No real power targets, but try and keep above 300 if feeling ok.
Felt reasonably fast throughout, although was struggling to get above 300W. Lost a bit of time to traffic at Bisham roundabout on way back, finished with a bit in reserve in 23.18 on 275W... lower than I would want. HR in low 160s
26/78... OK.
Nice way to start the weekend.
Thursday Mar 28, 2013 #
Running 1:10:00 [3]
20mins warm-up building to 8
4x10min @8.7, 1 min rest
7mins at 8 to finish
Almost comfortable.... ready to build on.
4x10min @8.7, 1 min rest
7mins at 8 to finish
Almost comfortable.... ready to build on.
Wednesday Mar 27, 2013 #
Cycling 3:20:00 [3] 100.0 km (2:00 / km)
Nothing too structured, mainly z2, although quite hard work at times. Either fun or a grind depending on whether going with or into the wind, which made 20-30W or so difference.
203W average
203W average