Saturday Feb 16 |
 | Road cycling hills 2:40:00 [4]66.5 km (2:24 / km) +1240m 2:12 / km | |
| |
| Nice morning ride, made rather disappointing by the rubbish FA Cup game i watched when i got back :( Good training pace, put the effort in on the climbs, especially Cow & Calf. Fantastic day for rural ride.
Top tune: Forever - Kinderwater
Route
http://www.mapmyride.com/ride/united-kingdom/leeds...
|
Friday Feb 15 |
| Running 32:00 [3]6.5 km (4:55 / km) +100m 4:34 / km | |
| shoes: Inov8 Flyroc 310 |
| Morning run with Mick round same route as Monday. Minute quicker than previously, nice morning for a run. |
| Road cycling 45:00 [3]13 km (3:28 / km) | |
| |
| Cycle to work and back via circuit training @ Carnegie |
| Circuit training 41:00 [4] | |
| |
| 30 secs on/30 secs off at Carnegie with Laura and Alex, extra effort on the CV exercises. |
Thursday Feb 14 |
| Turbo trainer intervals 56:00 [4] | |
| |
| 8 sets of 5 min effort, 2 min recovery. Legs quite tired, but kept the pace up, and managed to go a bit faster over the last 2 intervals. Knee's and elbow's fine! |
| Turbo trainer warm up/down 14:00 [1] | |
| |
| Warm-up 10 mins, cool down 4 mins |
Wednesday Feb 13 |
| Road cycling long 4:22:00 [4]110 km (2:23 / km) +1700m 2:13 / km | |
| ahr:146 max:167 |
| WOW! What a day. Fantastic weather made this such an enjoyable training session. Decided to keep a high cadence with an easier gear, but still put a lot of effort in on the long climbs. Riding into the sun over the moors from Oxenhope to Blackstone Edge was just fantastic. Need to find a nicer route back as Brighouse onwards was a bit boring, but luckily not to congested.
Top tune: Mr. Brightside - The Killers
Route
http://www.mapmyride.com/ride/united-kingdom/leeds... |
Tuesday Feb 12 |
| Road cycling 34:00 [3]11 km (3:05 / km) | |
| |
| Cycle to work and back |
| Turbo trainer intervals 32:00 [4] | |
| ahr:139 max:165 |
| 8 x 2.30 effort/1.30 recovery, good session, RPM between 90-100 on high gear. R. knee ok, L. knee a little sore, R. elbow not too bad. |
| Turbo trainer warm up/down 10:00 [1] | |
| |
| Warm-up 5 mins, cool down 5 mins |
Monday Feb 11 |
| Running 33:00 [3]6.5 km (5:05 / km) +100m 4:43 / km | |
| |
| Morning run with Mick in the fog round Becketts Park. He's definitely fitter than he thinks he is, prob gonna make these morning runs a bit more regularly while i'm still getting back into things again. |
| Road cycling 38:00 [3]11.7 km (3:15 / km) | |
| |
| Cycle to work and back via Cromer Terrace |
Sunday Feb 10 |
| MTBO race 2:57:00 [3]* 32.5 km (5:27 / km) +975m 4:44 / km | |
| ahr:157 max:175 spiked:8/12c |
| Trailquest event in the Pentlands, was supposed to be meeting Mharky but he pissed off to Banhcory for the weekend instead! The route was very boggy in places which got me rather agitated as i'd been promised some sweet ass riding. Luckily once i got out onto the hills the riding quality improved. Some massive climbs, particularly the climb from The Howe up to the col then on up to Carnethy Hill! Some awesome single track along Maiden's Clough. Good workout, pretty poor event though. The control circles weren't centred on anything, especially not the location of the actual control, combined with pretty shoddy control descriptions meant quite a lot of time spent looking for the controls once in the rough location, sometimes a good few hundred metres away!!! Would quite like to come back and ride with someone with local knowledge in the summer as there's probably some very good routes.
Route
http://www.mapmyride.com/ride/united-kingdom/edinb... |
| Note | |
| |
| End of an easy training week, still with 11hrs exercise. Physio session on Tuesday allowed me to start running again, so my log will hopefully start to include a few more runs now. |