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 :( |