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Training Log Archive: supersaint

In the 7 days ending Oct 11:

activity # timemileskm+m
  Road cycling4 9:03:06 164.48(18.2/h) 264.7(29.2/h) 2864
  Cyclo-X1 1:30:24 20.22(13.4/h) 32.55(21.6/h) 374
  Total5 10:33:30 184.7(3:26) 297.25(2:08) 3238

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Sunday Oct 11 #

1 PM

Road cycling long 3:10:37 intensity: (4:22 @1) + (37:46 @2) + (1:52:06 @3) + (36:13 @4) + (10 @5) 97.47 km (30.7 kph) +790m
ahr:135 max:164 shoes: Specialized Tarmac Expert

Good paced ride down to Castleford and Pontefract, found a lovely newly tarmacced bike path as well.

Saturday Oct 10 #

10 AM

Road cycling intervals 2:15:55 intensity: (5:01 @1) + (28:37 @2) + (59:17 @3) + (42:16 @4) + (44 @5) 59.03 km (26.1 kph) +1010m
ahr:138 max:165 shoes: Kinesis Racelight v2

Tough ride out to Pateley Bridge into a headwind. Session was 3x 8min as 4min@20w over FTP at 70rpm, 1min high Z2, then 3min@FTP at 90-100rpm. Without power meter pedals working it was hard to know whether I was at the right intensity, but felt like a decent session. Timed the 2nd one badly as ended up doing the 3min high cadence down Greenhow Hill, so did an extra effort climbing out of Nidderdale

Friday Oct 9 #

5 PM

Road cycling tempo 1:49:28 intensity: (2:51 @1) + (27:35 @2) + (43:15 @3) + (35:47 @4) 53.78 km (29.5 kph) +589m
ahr:137 max:163 shoes: Kinesis Racelight v2

Starting to feel like autumn as the night drew in quickly and needed the lights on from Bolton Abbey. Tempo efforts of 2x20min@Z3 with a 20sec spike every 5th minute.

Thursday Oct 8 #

3 PM

Road cycling intervals 1:47:06 intensity: (3:34 @1) + (19:27 @2) + (46:19 @3) + (36:33 @4) + (1:13 @5) 54.42 km (30.5 kph) +475m
shoes: Specialized Tarmac Expert

Nice ride before picking Brontë up heading over to Sherburn in Elmet. Session was a relatively easy one, with 10x1min on/1min off at 20w over FTP for the efforts. Got a decent attempt at SOTW on Little Switzerland, although back wheel slipped a bit on the wet hairpin.

Wednesday Oct 7 #

Note
(rest day)

Switched rest day from Friday due to work

Tuesday Oct 6 #

5 PM

Cyclo-X 1:30:24 intensity: (9:16 @1) + (53:22 @2) + (24:12 @3) + (3:34 @4) 32.55 km (21.6 kph) +374m
ahr:120 max:159 shoes: Trek XO2

Steady ride around local bridleways and canal towpath, pretty muddy, brakes not great in these conditions.

Monday Oct 5 #

Note
(rest day)

Planned rest day

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