Training Log Archive: Stodge

In the 7 days ending Nov 28, 2010:

2:53

0:00

Orienteering race (Peppersalde) 18:00 [4]

retired after twisting ankle ( not bad but felt rubbish anyway after being up half the night with dodgy stomach)

SingleSpeed 2:03:00 [4] 32.5 km (3:47 / km) +650m 3:26 / km
ahr:140 max:174

Big loop on Chase in the snow

SingleSpeed (back and forward cafe) 50:00 [5] 16.0 km (3:08 / km) +150m 2:59 / km
ahr:144 max:173

Back to and back again from cafe delivering keys working hard

Turbo Trainer (3 x 10 min ss) 55:00 [5]
ahr:134 max:161

First Sweet Spot session of the Winter.
5 min WU
3 x 10 min with 5 min recoverys.
5 min WD

@ 95 rpm

Road ride hills (5 x broc hill) 42:00 [5] 15.5 mi (2:43 / mi) +360m 2:32 / mi
ahr:141 max:178

broc hill x 5 managed to keep times within a couple of seconds.
Time to up the reps and go for 6 next time

Run (Chase at night) 55:00 [4] 8.7 km (6:19 / km) +150m 5:49 / km
ahr:148 max:185

Chasers sun from the howells, Brocton Coppice, Oldacre, lit up some doggers going through ansons banlk, down into sherbrook then back.

SingleSpeed hills (6 hills around sherbrook) 1:00:00 [4] 17.0 km (3:32 / km) +350m 3:12 / km
ahr:127 max:166

cold and frosty in the dark, fantastic views

Circuits (WCH) 45:00 [5]
ahr:145 max:175

working hard, press ups and plank getting better

Run (baswich) 25:00 [4]
ahr:151 max:183

run with Simon getting faster and faster

Turbo Trainer (Recovery with sprints) 35:00 [2]

quite tired and hungry + turbo needs new tyre so cut it early