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Training Log Archive: supersaint

In the 7 days ending Jan 19:

activity # timemileskm+m
  Road cycling3 6:52:11 124.23(18.1/h) 199.92(29.1/h) 2270
  Turbo trainer3 4:03:10 62.76(15.5/h) 101.0(24.9/h) 8
  Total6 10:55:21 186.98(3:30) 300.92(2:11) 2278

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Sunday Jan 19 #

8 AM

Road cycling tempo 3:15:07 intensity: (1:08:36 @1) + (46:53 @2) + (28:24 @3) + (20:50 @4) + (30:24 @5) 105.88 km (32.6 kph) +1079m
shoes: Kinesis Racelight v2

The Struggle reliability ride. A bit of a change to the normal route due to ice on King Lane so avoided Pool Bank climb and headed through Harewood to Collingham instead. Ended up in 2nd group after climbing to Harewood, but caught back up by Collingham after traffic slowed front group. Just about kept up in this group (albeit at the back) until the gradual rise out of Killinghall as I was too far behind the split to catch back on. Had to stop 3 times early in the ride after new mudguards kept knocking against wheel which needed adjusting - could have done without 3 big efforts to get back on, but happy with first reli ride of the year.

Saturday Jan 18 #

10 AM

Road cycling tempo 2:18:44 intensity: (50:14 @1) + (38:02 @2) + (24:40 @3) + (15:51 @4) + (9:57 @5) 63.6 km (27.5 kph) +676m
shoes: Kinesis Racelight v2

2x20min tempo efforts with 20sec sprints every 5mins. Getting pretty cold so stuck to main roads and avoiding steep descents as a bit of ice around.

Friday Jan 17 #

8 PM

Turbo trainer 1:01:03 [1] 24.0 km (23.6 kph) +1m
shoes: Kinesis Racelight v2

Easy spin on turbo

Thursday Jan 16 #

5 PM

Turbo trainer 1:30:31 intensity: (1:20:31 @1) + (10:00 @5) 40.0 km (26.5 kph) +7m
shoes: Kinesis Racelight v2

Another turbo session after long day at work, 5x2min efforts with 6min recovery.

1 - ave 314w (PM died part way through)
2 - 409w
3 - 414w
4 - 416w
5 - 344w (PM died part way through)

Wednesday Jan 15 #

6 PM

Turbo trainer intervals 1:31:36 intensity: (1:27:36 @1) + (4:00 @5) 37.0 km (24.2 kph)
shoes: Kinesis Racelight v2

High intensity sprint efforts, 8x30sec with 5min recovery. Last couple were hard work, went very hard on 1st effort. Got to watch GP Sven Nys where Pidders had a cracking ride, and MVDP won again.

1 - 695w average
2 - 660w
3 - 659w
4 - 659w
5 - 677w
6 - 679w
7 - 670w
8 - 681w

Tuesday Jan 14 #

Note
(rest day)

Planned rest day

Monday Jan 13 #

4 PM

Road cycling intervals 1:18:20 intensity: (41:47 @1) + (9:32 @2) + (10:45 @3) + (10:59 @4) + (5:17 @5) 30.44 km (23.3 kph) +515m
shoes: Kinesis Racelight v2

4x6min (4min recovery) overgeared efforts by Bramley Falls. Still a bit blustery.

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