Training Log Archive: BoltboiIn the 7 days ending Jul 14, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jul 14, 2013 #
7 AM
Road Cycling (warmup) 24:51 [3] 10.3 km (2:25 / km)
shoes: Giant TCR Advanced
Ride from home to Champion Lake plus a lap of Lake Rd to keep warm before start.
8 AM
Road Cycling race (champion lake 20km TT) 31:00 [4] 20.1 km (1:33 / km)
ahr:186 max:196 slept:9.0 shoes: Giant TCR Advanced
Wind N 11km\hr gusts to 17km\hr
Temp 15.3
Sick since fri night when cold broke around 1:30am. Was up from then until sat evening around 9pm and then slept through to 6am.
Warmup was slow and gradual. Couldnt get top end working though as legs felt sluggish and i didnt want to over exert myself before the TT.
First lap i tried not to get the breathing to out of control. On the back straight i realised i didn't have the power i have had previously so just worked on being smooth and controlled. On the third lap i passed Churchill on the starting block who was starting 30 secs after i passed. I held him off until the end of the back straight where he could work the tail wind better. once into the wind he dropped 6km\hr which i felt was slower than my effort but i wasnt sure if i had enough juice to punch it past and hold a draft legal lead so waited until he got caught behind a trike and then did a 3 person overtake.
Held Rick off until near the end of the back straight but i made sure i punched back past him early on the return leg and sat on pretty much 40km\hr to the finish. Surprised by the time as i have felt awful for the last 48hrs. Wind was starting to pick up a fair bit for the rest going on to the course.
Temp 15.3
Sick since fri night when cold broke around 1:30am. Was up from then until sat evening around 9pm and then slept through to 6am.
Warmup was slow and gradual. Couldnt get top end working though as legs felt sluggish and i didnt want to over exert myself before the TT.
First lap i tried not to get the breathing to out of control. On the back straight i realised i didn't have the power i have had previously so just worked on being smooth and controlled. On the third lap i passed Churchill on the starting block who was starting 30 secs after i passed. I held him off until the end of the back straight where he could work the tail wind better. once into the wind he dropped 6km\hr which i felt was slower than my effort but i wasnt sure if i had enough juice to punch it past and hold a draft legal lead so waited until he got caught behind a trike and then did a 3 person overtake.
Held Rick off until near the end of the back straight but i made sure i punched back past him early on the return leg and sat on pretty much 40km\hr to the finish. Surprised by the time as i have felt awful for the last 48hrs. Wind was starting to pick up a fair bit for the rest going on to the course.
9 AM
Road Cycling (cooldown) 11:06 [3] 5.3 km (2:06 / km)
shoes: Giant TCR Advanced
Ride home
Thursday Jul 11, 2013 #
12 PM
Gym (Ex Phys) 1:00:00 [3]
shoes: Asics Kayano 19
New program for core and lower back.
Wednesday Jul 10, 2013 #
5 PM
Gym (treadmill) 1:00:00 [3]
shoes: Asics Kayano 19
15min stretching and then
5 min walk
5min run alternate for 45min.
5 min walk
5min run alternate for 45min.