Thursday Jan 31 |
 | Road cycling 40:00 [3]11 km (3:38 / km) | |
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| Cycle to work and back |
Wednesday Jan 30 |
| Road cycling 36:00 [3]11 km (3:16 / km) | |
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| Cycle to work and back |
Tuesday Jan 29 |
| Road cycling long 4:25:00 [3]109 km (2:26 / km) +1775m 2:15 / km | |
| ahr:137 max:167 |
| Drove out to Bolton Abbey for a long ride before putting bike in for service on the way home. Forgot any form of jacket so rode in my hoodie which was a mistake as the heavens opened part way round and i got soaked. A couple of MASSIVE hills meant the speed wasn't too high, though i managed a 13-mile section in 30mins coming down to Wensley. Very windy in Wensleydale meant i cut it short to go via Aysgarth Falls (scene of Robin Hood's fight with Little John in Prince of Thieves). Long climb back over to Buckden was a killer, but flew back from top.
Route
http://www.mapmyride.com/ride/united-kingdom/bolto...
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Monday Jan 28 |
| Road cycling 2:01:00 [4]50.5 km (2:24 / km) +685m 2:15 / km | |
| ahr:136 max:182 |
| Morning ride with Jonny, pretty fast pace including a few efforts on the hills. Good to get out for a couple of hours before work :)
Route
http://www.mapmyride.com/ride/united-kingdom/leeds... |
Sunday Jan 27 |
| Road cycling 1:30:00 [4]38.5 km (2:20 / km) +415m 2:13 / km | |
| ahr:142 max:163 |
| A bit of a nightmare morning where i forgot i'd left my bike at work so drove in to pick it up, got home to discover i'd left my shoes at work as well, so back in for a 2nd time! By the time i got going i only had a bit of time before i needed to get to work so didn't do as long as i wanted. Was flying on the way out, then realised why when i turned round to come home into a very strong headwind. Made the trip in from the ring-road a bit of an unwanted effort.
Route
http://www.mapmyride.com/ride/united-kingdom/leeds... |
| Road cycling 15:00 [3]5.5 km (2:44 / km) | |
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| Cycle home from work on road bike |
Saturday Jan 26 |
| MTBO race 2:16:00 [5]* 57.5 km (2:22 / km) +360m 2:18 / km | |
| ahr:161 max:177 spiked:17/19c |
| Northallerton Trailquest, could have probably gone round on a road bike as only a couple of km off-road, but good training anyway. Went a bit further out than i could manage so lost a load of points for being late, wind was hampering efforts as well for a lot of the course. Overshot a couple of controls where i read the control description. Surprised to still win despite points loss!
Route
http://www.mapmyride.com/ride/united-kingdom/east-... |
Friday Jan 25 |
| Road cycling 32:00 [3]11 km (2:55 / km) | |
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| Cycle to work and back on road bike |
| Circuit training 45:00 [3] | |
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| Resistance stretching for 15 mins after warm-up, core stability exercises whilst everyone else did plyo's, then circuit of 30 sec effort, 30 sec recovery. Went round with Laura, did everything except for harness run. Feel like these are getting a bit easier now. |
Thursday Jan 24 |
| Road cycling 16:00 [3]5.5 km (2:55 / km) | |
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| Cycle to work only, got bus home. |
| Turbo trainer intervals 40:00 [4] | |
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| 15 secs effort, 15 secs recovery. Good session, didn't find it too hard. New tyre makes it a lot quieter! |
| Turbo trainer warm up/down 20:00 [1] | |
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| 10 min warm-up, 10 min cool down |
Wednesday Jan 23 |
| Road cycling 2:35:00 [3]61 km (2:32 / km) +870m 2:22 / km | |
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| Group ride with Leeds Met Tri club, good to have a chat with triathlete star Ali Brownlee. A fairly steady ride as everyone was a bit tired and Ali was saving himself for the Northern XC at the weekend. Only one decent climb on the south of Ilkley Moor where i managed to keep the pace of Ali.
Route
http://www.mapmyride.com/ride/united-kingdom/leeds... |
Tuesday Jan 22 |
| Road cycling 40:00 [3]11.7 km (3:25 / km) | |
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| Cycle to work, cycle back home via gym |
| Gym 1:15:00 [4] | |
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| 15 mins on treadmill increasing incline 0.5% every 30 seconds and decreasing speed 0.2km/h at same time, knee was ok, but could still feel ITB was tight.
45 mins on X-trainer fairly hard.
15 mins on rower fairly hard. Could feel knee a bit. |
Monday Jan 21 |
| Road cycling 36:00 [3]11 km (3:16 / km) | |
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| Cycle to work and back |
Sunday Jan 20 |
| Road cycling 36:00 [3]11 km (3:16 / km) | |
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| Cycle to work and back |
Saturday Jan 19 |
| Road cycling 2:51:00 [4]75 km (2:17 / km) +1125m 2:07 / km | |
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| Finally a nice day for a ride so went up to Tom's house in Settle and did the 1st hour with Tom and Emily which was fairly easy, then took off to put a big effort in going up Bowland Knotts. Fantastic riding! Sprinted up every rise to do a bit of interval training but quads were very tired by the end.
Route
http://www.mapmyride.com/ride/united-kingdom/settl... |
Friday Jan 18 |
| Circuit training 40:00 [3] | |
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| Training with Wilf Paish's group, resistance stretching for 15 mins, then i did my core exercises while everyone else did plyo's, then circuit training 30 secs on, 30 secs off. R. knee was a bit sore afterwards. |
| Road cycling 39:00 [3]11 km (3:33 / km) | |
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| Cycle to work and back |
Thursday Jan 17 |
| Turbo trainer warm up/down 25:00 [2] | |
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| Warm up 10 mins, cool down 15 mins easy |
| Turbo trainer intervals 50:00 [5] | |
| max:188 |
| Maximum effort session, very hard. 3 mins on, 2 mins off, 10 sets. Managed to keep reps at high cadence. Good session :) |
| Road cycling 38:00 [3]11 km (3:27 / km) | |
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| Cycle to work and back |
Wednesday Jan 16 |
| Road cycling long (Group ride) 3:47:00 [3]89 km (2:33 / km) +1200m 2:23 / km | |
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| Group ride with Leeds Met Tri club. First time riding with a group, so pretty glad that there were only 4 of us on the long ride (me, Jonny, Lee, Steve). Pace was a bit slower than i was expecting, so put a bit more effort in going up the last climb out of Otley.
Route
http://www.mapmyride.com/ride/united-kingdom/leeds... |
Tuesday Jan 15 |
| Road cycling 39:00 [3]11.7 km (3:20 / km) | |
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| Cycle to work, back via the gym |
| Gym 30:00 [4] | |
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| 15 mins on bike, 15 mins on X-trainer, with a couple of 1min max efforts on the x-trainer |
| Running hills 13:00 [3]3 km (4:20 / km) | |
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| Run on the treadmill, increasing the incline 0.5% every 30 secs whilst decreasing the speed 0.2km/h at the same time. Knee felt ok, but couldn't go too fast to start with. |
Monday Jan 14 |
| Road cycling 35:00 [3] | |
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| Cycle to work and back - got soaked :( |
Wednesday Jan 9 |
| Road cycling long 2:21:00 [3]67 km (2:06 / km) +660m 2:00 / km | |
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| Very windy ride. Got a puncture going round Otley, managed to blag a spare tube from Chevin Cycles (though did go back and pay for it later). Lower back still quite sore, but elbow wasn't too bad.
Route
http://www.mapmyride.com/ride/united-kingdom/leeds... |
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| C • hello 1 |
Tuesday Jan 8 |
| Road cycling 33:00 [3]11 km (3:00 / km) | |
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| Cycle to work and back |
| Turbo trainer warm up/down 10:00 [3] | |
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| Turbo trainer 55:00 [5] | |
| max:190 |
| Watched 2nd 1/2 of 300, high tempo on high gear during exciting bits, high tempo on lower gear rest of time. Ipod ran out of battery after 45mins, so just kept upping the tempo for last 15 mins, really hard to keep increasing speed. R. elbow still quite sore.
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Monday Jan 7 |
| Road cycling 33:00 [3]11 km (3:00 / km) | |
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| Cycle to work and back |
| Turbo trainer 55:00 [3] | |
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| Watched 1st 1/2 of 300 (great film), high tempo on high gear during exciting bits, high tempo on lower gear rest of time. Felt tough, R. elbow still sore.
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Sunday Jan 6 |
| Road cycling 30:00 [3]11 km (2:44 / km) | |
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| Cycle to work and back |
| Turbo trainer warm up/down 10:00 [3] | |
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| Turbo trainer intervals 1:10:00 [5] | |
| max:192 |
| 5 mins high rpm, 5 mins steady rpm. Got progressively quicker in last 30 mins. Another good session, but R. elbow still painful. Need to put videos on ipod to relieve boredom of sitting in my garage staring at the door!
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Saturday Jan 5 |
| Running 31:00 [3]6.5 km (4:46 / km) +100m 4:26 / km | |
| shoes: Brooks Cascadia |
| Nice to be out running again on a glorious day with Chris. Found the pace rather slow, but will need to ease back into it slowly. Could still feel R. knee slightly when on downhills, back to more massage before I start training fully.
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Friday Jan 4 |
| Road cycling 32:00 [3]11 km (2:55 / km) | |
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| Cycle to work and back |
Thursday Jan 3 |
| Road cycling 33:00 [3]11 km (3:00 / km) | |
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| Cycle to work and back |
| Turbo trainer warm up/down 10:00 [3] | |
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| Turbo trainer 1:00:00 [5] | |
| max:190 |
| High tempo session, keeping above 100rpm, and getting it up to 120 for the last 5 mins. R. elbow sore after 20mins, eases off when I stop leaning on bars.
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Wednesday Jan 2 |
| Fell running 26:00 [3]4.5 km (5:47 / km) +235m 4:35 / km | |
| shoes: Brooks Cascadia |
| First run for nearly 4 weeks. R. ITB band still tight, but could only feel my knee slightly, definitely worse going downhill. Need to get massage regularly if I'm to start racing soon. |
Tuesday Jan 1 |
| Turbo trainer warm up/down 5:00 [3] | |
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| Turbo trainer 1:30:00 [4] | |
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| Steady 90rpm, with a 1 minute effort every 5th minute at approx. 115rpm. A few periods of longer sustained effort in sync with music. R. elbow hurt again.
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