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Training Log Archive: supersaint

In the 7 days ending May 30:

activity # timemileskm+m
  Road cycling2 5:00:27 91.78(18.3/h) 147.7(29.5/h) 1613
  Cyclo-X3 4:10:34 48.48(11.6/h) 78.03(18.7/h) 884
  MTBO1 2:24:20 27.68(11.5/h) 44.54(18.5/h) 605
  Total6 11:35:21 167.94(4:08) 270.27(2:34) 3102
  [1-5]6 11:35:13

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Sunday May 30 #

11 AM

Road cycling 2:49:23 intensity: (2:54 @1) + (19:35 @2) + (1:41:55 @3) + (39:25 @4) + (5:34 @5) 85.01 km (30.1 kph) +1156m
ahr:133 max:165 shoes: Specialized Tarmac Expert

Great ride up to meet Jess, Brontë and Osborne's in Grassington. Had a very handy tailwind all the way to Malham, and despite the crowd's of people in the village was able to make a good effort up the Malham Cove climb, got a 1 second PB! Headed over to Halton Gill and a tough tailwind back down the valley, but a very enjoyable ride.

Saturday May 29 #

12 PM

MTBO 2:24:20 intensity: (15:48 @1) + (53:43 @2) + (57:43 @3) + (17:06 @4) 44.54 km (18.5 kph) +605m
ahr:120 max:153 shoes: Klein Attitude (Blue)

Aim to do an MTBO session each week leading up to British Champs on the last weekend of June as haven't done anything specific for a long time. Headed up to Adel for a sprint course round there, followed by a couple of courses round Holt Park. Really pleased with how it went, was planning ahead well and navigating through the technical areas well.

Friday May 28 #

11 AM

Cyclo-X 1:23:56 intensity: (9:50 @1) + (30:29 @2) + (33:03 @3) + (10:29 @4) + (5 @5) 28.55 km (20.4 kph) +377m
ahr:120 max:160 shoes: Trek XO2

Steady cyclo-cross ride round Chevin and Yeadon, a couple of short sprints to mix it up. Had 1st covid vaccination yesterday so didn't do anything with higher intensity.

Thursday May 27 #

3 PM

Cyclo-X 1:44:00 intensity: (8:58 @1) + (45:15 @2) + (44:10 @3) + (5:37 @4) 36.09 km (20.8 kph) +348m
ahr:118 max:152 shoes: Trek XO2

Easy ride over to Burley and Ilkley, found a few trails I'd not been on before below Cow & Calf,

Wednesday May 26 #

6 PM

Cyclo-X warm up/down 16:40 intensity: (2 @0) + (21 @1) + (3:19 @2) + (12:51 @3) + (7 @4) 2.94 km (10.6 kph) +33m
ahr:126 max:140 shoes: Trek XO2

A couple of laps warm up, making sure tyre pressure was right after debacle last time round. Happy with the 25psi, though knew that the course would get slippier as the race went on.

Cyclo-X race 45:58 intensity: (6 @0) + (9 @2) + (12 @3) + (41:13 @4) + (4:18 @5) 10.44 km (13.6 kph) +126m
ahr:155 max:162 shoes: Trek XO2

Round 2 of Shibden CC's summer No-Nonsense cyclo-cross series at Hunsworth showground. Conditions were much tougher than last time thanks to the prolonged rain the past couple of weeks, with a lot more off-bike sections involving quite a bit of running each lap. The corners got more slippery as the race went on, though I only came off a couple of times. Not sure if anyone got much grip, but was happy with how I did. Set off pretty steadily, lost time throughout on the corners but was moving through on the climbs. Lower back became sore as we got deeper into the race, but not enough to limit performance. Got lapped by the first half dozen riders, but good to get a high-tempo workout in.

Results http://results.smartiming.co.uk/view-race/nononese...

https://fb.watch/5MqFdjKFei/
https://www.flickr.com/photos/166170944@N07/512053...
https://www.flickr.com/photos/166170944@N07/512053...
https://www.flickr.com/photos/166170944@N07/512060...
https://www.flickr.com/photos/166170944@N07/512068...
https://www.flickr.com/photos/166170944@N07/512071...
https://www.flickr.com/photos/166170944@N07/512071...

Photo's courtesy of insta @samuel_shepherd

Tuesday May 25 #

6 PM

Road cycling tempo 2:11:04 [4] 62.69 km (28.7 kph) +457m
shoes: Kinesis Racelight v2

A rather wet ARCC chaingang. Just 1 group of 8 out tonight, but all pretty similar levels so group stuck together all the way to Booths turnpoint. No-one missed a turn until the base of the Chevin, I was 2nd rider to be dropped but kept a decent pace and got to the lights less than 30secs behind. Didn't have anything left for the sprint at the end, but good to get out as I probably wouldn't have gone out solo.

Monday May 24 #

Note
(rest day)

Planned rest day

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