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Training Log Archive: Stodge

In the 7 days ending Nov 29, 2009:

	activity	#	time	miles		km		+m
	Mountain bike	2	2:18:45	21.13	(6:34)	34.0	(4:05)	425
	Road ride	2	2:04:31	31.07	(4:00)	50.0	(2:29)	425
	Turbo Trainer	2	1:25:06
	Orienteering	1	1:01:18	5.78	(10:36)	9.3	(6:35)	130
	Circuits	1	59:00
	Watt Bike	1	40:00
	Strength & Conditioning	1	15:00
	Total	6	8:43:40	57.97		93.3		980
averages - sleep:7

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Sunday Nov 29, 2009 #

Orienteering race (Swynnerton ) 1:01:18 [4] 9.3 km (6:35 / km) +130m 6:10 / km
ahr:157 max:177

Actual distance 11.62km so really pleased with time.
One small error where control in the wrong place - 10 secs
One other error that perhaps cost 30-40 secs to correct.
2nd place to Rhys - took a few scalps :-)

The most fantastic place for an MTBO sprint or middle race.

Saturday Nov 28, 2009 #

Turbo Trainer (Pre Brecky) 30:06 [1]
ahr:108 max:133

Pre brecky recovery turbo with 6x 10 secs sprints - 3 min between

Road ride (Z1) 1:10:00 [2] 30.0 km (2:20 / km) +250m 2:14 / km
ahr:130 max:152 slept:7.0

tixall, Hixon, Blithfield, Little haywood route. was probably going a bit to hard for second half but had a headwind

Strength & Conditioning (Climbing) 15:00 [4]

a couple hours down at the climbing wall but the 5 or 6 climbs I did warranted a training diary entry.

Note

2 crumpets, Coffee OJ
Bacon and Sausage sandwich
Tiffin
Cheese roll, 1/2 a jam roll
1/2 a kitkat
chinese meal
1 bottle lager
yog

Friday Nov 27, 2009 #

Mountain bike (Bow testing with steve) 1:38:00 [2] 21.0 km (4:40 / km) +250m 4:24 / km
ahr:126 max:167

recreational ride with Steve (Berkswich Dads) testing Bow.
Just ordered my new bike
http://www.corratec.com/en/bikes2010/mtb/superbow/...

C • I hope.. 1

Note

Weatabix, OJ Coffee
2 crumpets
3 slices of toast and Pate
Eat N Bar
Packet of crisps
Pasta and Pesto
2 crumpets
yog
glass of red

Watt Bike race (League) 40:00 [5]
ahr:114 max:189

Over 2 hours on the clock but lots of sitting about
400 sprint - crap foot came out and I cant sprint
points race
6x300m sprint + 1 x 400m sprint - won one sprint, 2nd to the line.
Team sprint 1 x 250 - crap
3000 scratch race - 1st 4.01.6 (gear 2 - 115rpm for first 2200, 125rpm for last 800) sustained over 180 for a minute after I kicked
400m handicap sprint - 2nd - cant sprint at all - new tactics required next week a bigger gear and not try to spin 145

Legs now like jelly

Thursday Nov 26, 2009 #

Mountain bike (Bow Testing) 40:45 [4] 13.0 km (3:08 / km) +175m 2:56 / km
ahr:149 max:171

Testing out the Bow round sherbrook

Road ride (Recoveryish) 54:31 [2] 20.0 km (2:44 / km) +175m 2:37 / km
ahr:120 max:151

Recovery ride round stafford in the dark, probably a bit to quick, its difficult in traffic, should have gone for the lanes

Note

special K, OJ Coffee
Eat N bar
lots of Toast ( all that was in the house)
Sauage and chips
few biccys
Yog

Wednesday Nov 25, 2009 #

Note

Trying to concentrate on diet at present:
Less bounce hydration, more eggs, salt, F&V.
Vary type of Carbs during week.

Wheatabix OJ Coffee
Eat Nat Bar
Huh crap lunch after what I said above - motorway food
Pasty, Crisps, Coke, Pork pie Wispa - mind you crisps are a different sort of carb !
Prawn curry, rice
Yog

Turbo Trainer (3 x 10min Z4) 55:00 [5]
ahr:138 max:174

10 min WU
3 x 10 Min Z4 with 5 min rec
5 min WD

Watched Scaletrix and Top gear. But to be honest at end of 10min Z4 I could have been watching bagpuss.....

Tuesday Nov 24, 2009 #

Circuits (Chasers ) 59:00 [4]
ahr:131 max:178

Circuits - ooooo those V sits just couldnt do more that 5 on the last circuit
warm up - 3 circuits of pain - warm down

Note

Wheatbix, OJ Coffee
Bacon and salami Baguette, Coke, Cookie
Eat N Bar
Beef and Onion Pie, Sweetcorn and Peas
Bit of Ice Cream
Yog

Monday Nov 23, 2009 #

Note
(rest day)

Special k, oj coffee
eat n bar
salami and ham baguette coke cookie
cous cous brocoli salmon
yog

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