Training Archive: andrewdIn the 31 days ending 2008-07-31:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | |||||||||||||||||||||||||||||||||||||||||||
Thursday Jul 31 | ||
| MTB 14:30 [2]4.3 km (3:22 / km) | |
| ahr:121 max:166 shoes: Specialized Hardrock (Bike) | ||
| to work, didn't go the circuitous route again, because straight is great | ||
| C • Oi! 2 | ||
| MTB 10:30 [2]2.5 km (4:12 / km) | |
| ahr:147 max:166 shoes: Specialized Hardrock (Bike) | ||
| to the Commonwealth pool, lights were not being kind | ||
| Swimming 1:00:00 [3]2 km (30:00 / km) | |
| shoes: Bare Feet (Swim) | ||
| Felt better than last week but still not great. Was struggling for breath even though I wasn't really pushing things physically. Just need more practice of breathing while doing crawl. Next time will do less breast stroke and more crawl! (and less sitting at the side doing sweet fa!!)
250m Breast Stroke 250m Crawl 500 BS 500 C 250 BS 250 C Felt pretty tired afterwards even though I was probably only swimming for 3/4 of the session! | ||
| MTB 14:15 [3]4.85 km (2:56 / km) | |
| ahr:142 max:165 shoes: Specialized Hardrock (Bike) | ||
| Home after swimming, was pushing it a bit as was late for cinema - went to see Wall-E, really enjoyed it, especially the run through the story again through the credits! simple but effective. | ||
| C • ring box 1 | ||
Wednesday Jul 30 | ||
| MTB 12:36 [3]4.42 km (2:51 / km) | |
| ahr:147 max:165 shoes: Specialized Hardrock (Bike) | ||
| to work, direct route quite fast
fancied checking out Shandwick Place after it reopened. It's just the same except there's some new tarmac in places... and there are no cars yet, just buses/taxis/cycles. had a bit of a drag race with some boy on a road bike from haymarket to halfway along Princes St. We'd get to lights at the same time but I'd get the quicker getaway because he was useless at getting his clips in (and I don't have any!) but then he'd catch me again before the next set of lights / big fat bus in the way. Exciting times. | ||
| C • No change 2 | ||
| MTB 46:59 [4]17.03 km (2:46 / km) +195m 2:37 / km | |
| ahr:160 max:171 shoes: Specialized Hardrock (Bike) | ||
| from work to 'rents house in Penicuik, did the same route (minus the first 250m) as a few mondays ago. was into the wind this time too... did it in 50.29 last time. | ||
| MTB 33:09 [4]14.09 km (2:21 / km) +100m 2:16 / km | |
| ahr:157 max:173 shoes: Specialized Hardrock (Bike) | ||
| And home from 'rents house to my flat.
faster than last time and a lower heart rate. last time was after a 10km run though. | ||
| Stretching 5:00 [0] | |
Tuesday Jul 29 | ||
| Note | |
| felt calf while running for the bus this morning! going to run home after work so we'll see how it fares then
edit: pretty sure the soreness is because of an insect bite I've just discovered on my leg! Odd, and hopefully true. | ||
| Running 44:45 [3]8.6 km (5:12 / km) | |
| ahr:155 max:168 shoes: Asics Gel Kayano 13 | ||
| run home from work via water of leith. Calf was fine but was feeling behind the knee again near the end of run... not going to run again until at least Sunday (perhaps Tay Long O) or if I don't go then it won't be till next week. gonna do some swimming / biking instead | ||
| Stretching 10:00 [0] | |
| after run | ||
| Note | |
| (injured) | ||
| changed my mind about Sunday, not going to go. Going to go for complete running-rest on the leg as that's what hurts it. | ||
Monday Jul 28 | ||
| MTB 21:23 [3]9.4 km (2:16 / km) | |
| ahr:152 max:168 shoes: Specialized Hardrock (Bike) | ||
| to work, quite pacey.. cos I felt like it :) | ||
| MTB 1:05:02 | |
| ahr:151 max:173 shoes: Specialized Hardrock (Bike) | ||
| Same session as 14th July, bit faster this time, partly because I reduced the distance a little (duh) but mostly due to the wind which was Easterly, so I got it only on the little bit at the NE end near St Margaret's loch. The bit along the top was much much easier this time
This lap is about 3.75km 9.59 10.30 10.41 still need a road bike. w/u from work and w/d back to flat (about 2.5km and 5km respectively) | ||
Sunday Jul 27 | ||
| Running 52:00 [3]11 km (4:44 / km) | |
| shoes: Asics Gel Kayano 13 | ||
| steady run along canal then water of leith to murrayfield then back through town. was feeling calf a bit but not enough to stop, seems fine now.
stopped briefly for a wee stretch at half way | ||
| Stretching 15:00 [0] | |
| 5 during run, 10 afterwards
my pc has died (on my laptop) so spending almost entirity of weekend trying to fix... somewhat unsuccessfully.. | ||
Saturday Jul 26 | ||
| MTB 40:00 [1]10 km (4:00 / km) | |
| (rest day) shoes: Specialized Hardrock (Bike) | ||
| pottering about on the bike | ||
| Stretching 15:00 [0] | |
| a good stretch out | ||
Friday Jul 25 | ||
| Running 25:00 [2]5 km (5:00 / km) | |
| (rest day) shoes: Asics Gel Kayano 13 | ||
| jog home from work plus a little bit more to test if the legs are still working
didn't feel knee at all, but calves were incredibly tight! | ||
| Stretching 10:00 [0] | |
Thursday Jul 24 | ||
| MTB 30:00 [2]8.5 km (3:32 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| to work (all through town) | ||
| MTB 8:00 [2]2.5 km (3:12 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| from work to the Commonwealth pool, felt like a lot of uphill! | ||
| Swimming 1:00:00 [3]1.7 km (35:18 / km) | |
| shoes: Bare Feet (Swim) | ||
| first time swimming (apart from when on holiday) for about 5/6 years... was ok, could vaguely remember what i was doing. Arms not used to doing stuff, ever, so they were really sore and my feet, of all things, were cramping when I was doing crawl. This swimming lark will come back to me with practice.
Time was 1 hour but a lot of it was standing at the end of the pool either fixing my goggles (which were too tight for a most of it causing pain around my eyes!) or catching my breath. did: 500m Breast stroke 500m Crawl 500m Breast stroke 200m Crawl Was trying to force myself to breathe on 3 or 5 when doing crawl because when I used to swim I always just did 2 and that's not great for balance I could have gone faster but wasn't wanting to break anything so took it easyish, still was tough... Knee was fine, felt it a couple of times when I was drawing my knees up to kick off the wall felt good being in the pool, going to go once a week definitely. hopefully stick to Thursdays, not much else happens then. | ||
| MTB 15:00 [3]5 km (3:00 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| home afterwards | ||
Wednesday Jul 23 | ||
| MTB 15:00 [1]3 km (5:00 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| to work, through town | ||
| MTB 20:00 [2]4 km (5:00 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| home | ||
Tuesday Jul 22 | ||
| Note | |
| (injured) | ||
| Still really feeling sore behind the knee, going to leave it at least until the weekend to do anything on it, shame really because I'm feeling good apart from it.
Anyway, been having a think about goals for the future and what training I need to be doing... I want to do well at orienteering, primarily. So as way of doing this I'm going to increase my technical training (if I can!) to at least 2 semi decent sessions a week with a map (over the autumn/winter period). My goals are to do well at both the British and JK Elite next year, I'm not going to set specific goals on % behind winner or positions, I just want to be happy that I'm fit and have raced well. Have pencilled in the Aviemore half marathon in October as a test of running fitness / pb setting expedition (have only ever done a half as part of a full marathon...) I also want to do some triathlons in a bid to become more fit generally. This isn't going to be taken very seriously but it will get me on the bike and into the pool. Will be aiming for Edinburgh New Year triathlon as there doesn't seem to be much on before that. So I plan to get one swim a week and one longish cycle a week (2 hours hopefully) either on MTB or road bike, when I get one. August doesn't have much on 'O' competition wise so after fixing this knee issue I plan to get going on the swim/bike/run training with an aim to get the O training more into gear when the season gets going again in September / October time. | ||
| C • injured 3 | ||
| MTB 20:00 [1]4 km (5:00 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| short cycle to see how / what the legs are doing
they're still sore, didn't feel knee but it's mostly a running issue, can still feel it getting out of chairs / out of bed etc, but fine walking | ||
Monday Jul 21 | ||
| Note | |
| (injured) (rest day) | ||
| behind left knee still hurting today so RICE etc
quads a little bit sore too (but in a good 'you've done a lot of stuff' way) | ||
Sunday Jul 20 | ||
| Adventure Race (Cycle) 4:06:00 [5]80 km (3:04 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| Adventure Race (Running) 2:00:00 [5]10 km (12:00 / km) | |
| (injured) shoes: Asics Gel Kayano 13 | ||
| injured - think I did something untoward to something in the back of my knee last night in the space hopper race (yes, I know!) and it was really bothering me at the end of the run last night and then again on any running section today. Bit of a pisser because I was meant to be the runner in the team. Will give it some rest this week. | ||
| Adventure Race (Rat Race) 2:24:00 [5]** | |
| spiked:35/35c | ||
| Rat Race Day 2
Time reduced by 1 hour for time outs during the day - a more true reflection of race time! Actual time today was ~8.15 but 15 mins extra for time spent doing stuff at Ratho (in time out) is fair, other time was spent waiting in queues for activities, so not going to include that. Mark and Heather did most of the Navigation on this stage as we'd decided they were more confident on the bikes than I was. We all ended up using a lot of local knowledge - there were quite a few parts where we didn't even need the map... So.. The race: Street 'O' in old town to split up the teams at the start, answering questions about things you had to find. We didn't have our map and Mark was initially upset as he'd left it behind but after convincing him we could do it anyway we were ok, in fact it was him who knew where all the streets were...who needs a map! Short bike ride through town to Roseburn path where Heather abseiled into the Water of Leith from the bridge. Bike over Corstorphine Hill then into a MTB-score-O in Drumbrae using a satellite image as a map (I navigated, successfully until the way out where we got a bit confused, not for long though) Bike out to North Queensferry where H and I kayaked (canoed!!?!) under the Forth Rail Bridge to find Mark, who I swapped with and then walked back as M/H kayaked back under the bridge. (just over 1km kayak) Bike to some flooded quarry in West Lothian where Mark ran (I was meant to be running but my knee was really sore by this point) round, H and I kayaked across and picked him up after he had to jump in to the water. more biking to one of the big Shale bings, cycle up it, then 3 controls on it, first Heather had to run down to get (she had the SI card!) and clamber back up, then we had to find an alien (mmhm) and then one more control then clamber down the bing carrying bikes. On to Kayak section on the Union Canal (back to Almond Aquaduct from about 1.2km further along), I kayaked there but not back (jogged/walked it). Knee sore. Ratho - I did the easy boulder problem, Heather the hard one, Mark went up the wire ladder thingy. More biking along the canal to Colinton Dell for some O (I navigated) Played (a very small amount of) pool at the Corn Exchange then back to the first stop in Princes St Gardens to climb cargo net & abseil back down the other side. Final loop around Arthurs' Seat (killer hill on bike!!), including O from Dunsapie Loch (I did most of the navigation again on the O). Back to Gardens where Heather did an easy climb then we jogged round the seating at the Ross bandstand to finish! Was really fun and definitely hard work. We were 22nd overall which is pretty good I'd say. Beat Maja/Richard/Mike by 3mins overall - very close! We kept seeing them a lot at transitions - they were slightly ahead of us which meant they had less queueing time, and the reason they stayed ahead of us but we were ahead on time. (activity queues were timed out) Would definitely do another one of these but wouldn't injure myself (or would try not to!) and would want to gain confidence in my rope skills and balance / heights. More climbing to gain that confidence in the rope itself and abseiling back down? | ||
| MTB 30:00 [1]6 km (5:00 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| to and from Princes St Gardens
way home hurt | ||
Saturday Jul 19 | ||
| Event: Edinburgh Rat Race | ||
| MTB 15:00 [1]3 km (5:00 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| to Princes St Gardens | ||
| Running warm up/down 10:00 [1]1 km (10:00 / km) | |
| shoes: Asics Gel Kayano 13 | ||
| cursory warm up | ||
| Adventure Race race (Rat Race Prologue) 2:28:45 [5]** 20 km (7:26 / km) | |
| ahr:144 max:172 spiked:17/20c shoes: Asics Gel Kayano 13 | ||
| Rat Race 'Mean Streets' Prologue
We had decided to head for Meadowbank first off, so we could hopefully avoid any queues that might form there. Picked up 3 non-activity points on the way. First one in Meadowbank was a climbing wall we had to traverse, all 3 of us had to do it and Mark and I were really struggling (I don't think I'd have managed it at all though) so we gave up and left for the other one. (it transpired that they made that activity 'easier' as the evening went on, not sure how they did it, but there was a queue there when we left...) After this a short space hopper race and we were on our way. Faffed about a bit around the park on the next one (just north of Meadowbank) then headed to Easter Road (Hibs FC, not the road) to get the next. We then grabbed another on the way up to the top of calton hill, then back down to Queen Street where I laughably attempted to slalom ski on the Wii Fit. Across St Andrews Sq for one more then along Rose Street to Castle Street for another (Heather had to juggle some oranges!) then into the Gardens for a sneaky 30 pts (the clue was listed on a website and not all the teams knew about it) the up to the Royal Mile for the bonus plus faffing about when we'd marked one incorrectly. Accross Bristow Sqaure and out to the Commonwealth pool, top of Innocent Railway, then back to the Gardens. Reckon we could have optimised our route a bit more and got more points, we were running well which was good. Some scary stuff to do tomorrow! Abseil from cycle path down into water of leith!?! | ||
| Stretching 5:00 [0] | |
| cursory stretch | ||
| MTB 15:00 [1]3 km (5:00 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| home afterwards | ||
Friday Jul 18 | ||
| Note | |
| Feeling a lot better today, reckon was feeling crap yesterday due to not having enough to eat on Wed evening as had little time to eat more than a wee sandwich. | ||
| Running 20:42 [3]4.2 km (4:56 / km) | |
| ahr:157 max:170 shoes: Asics Gel Kayano 13 | ||
| jog from work to Napier Uni to pick up car, went via Princes St gardens to check out what was already set up for rat race, a few tents already, not much really!
My garmin seems to have died too... Used it for the run, saved route and switched it off before getting into the car and when I got home it didn't want to turn on and the USB didn't recognise it. Bugger. edit: after a short googling session it's a common problem, holding mode and reset for 10secs does a hard reset and fixes it. odd that a 'hard reset' keeps your route data... | ||
Thursday Jul 17 | ||
| Note | |
| (rest day) | ||
| felt kind of lethargic all day, not sure why. good to take a rest and will only be jogging home from work tomorrow, should be fresh for Rat Race | ||
| C • Good Luck! 3 | ||
Wednesday Jul 16 | ||
| MTB 22:09 [2]9.4 km (2:21 / km) | |
| ahr:146 max:165 shoes: Specialized Hardrock (Bike) | ||
| took it much easier in to work, took the same time. didn't get stopped at the 1/2 sets of traffic lights I often do though... | ||
| MTB 59:05 [3]21.4 km (2:46 / km) | |
| ahr:152 max:171 shoes: Specialized Hardrock (Bike) | ||
| from work to the flat (had left wallet at home, again) then from flat to ratho
was running late but trying to conserve energy for climbing, couldn't really push it anyway as the headwind was brutal! | ||
| Climbing 1:30:00 [1] | |
| started at about 7.30 until just after 9, so 1.5 hours
2nd time climbing, hard work! much more confident in my belayer this time (because I knew who it was) and hopefully she gained confidence in mine. Climbing wise was ok, climbing some 4/4+/5 routes with mediocre success. Hands were dead at the end (after not doing a great deal to be honest!) but arms were ok-ish. I vaguely enjoy climbing, like the social aspect of it but not sure I have the time / inclination to do it enough to warrant buying kit. Not buying kit = £14 a pop (climbing + kit hire) which is quite steep. Probably won't go much if at all, will stick to oing, running and cycling where I'm more competitive (and I enjoy more) | ||
| MTB 31:50 [3]13.07 km (2:26 / km) | |
| ahr:153 max:164 shoes: Specialized Hardrock (Bike) | ||
| home afterwards
proper knackered now, true rest day tomorrow, bus to/from work and sorting out my kit for the rat race in the evening. | ||
Tuesday Jul 15 | ||
| Running 33:42 | |
| ahr:166 max:183 shoes: Asics Gel Kayano 13 | ||
| run home via water of leith
playing with the 'woo, i've donated, look at my cool graphs' function intensity '1' to start '4' through dean villiage to bit just before murrayfield '3' through murrayfield park and round the path to balgreen road '2' home from there thought i'd donate to the guy who built attackpoint, think he did it on his own, it's really good, I use it a lot, he deserves it! | ||
| Stretching 10:00 [0] | |
| at home | ||
Monday Jul 14 | ||
| MTB 22:12 [2]9.4 km (2:22 / km) | |
| ahr:143 max:166 shoes: Specialized Hardrock (Bike) | ||
| to work | ||
| MTB hills 1:07:44 [4]22.16 km (3:03 / km) | |
| ahr:154 max:174 shoes: Specialized Hardrock (Bike) | ||
| w/u from work to Holyrood Roundabout, then:
3* lap of the park from Holyrood Roundabout to Pollock Roundabout. Didn't count the big downhill back to the roundabout mostly because I didn't do it on the last lap cut back across to the meadows then canal then home as a w/d. Wind was brutal from the NW ish, so the long undulating bit back round to pollock roundabout was exceptionally tough. Lap times: 11.06 12.06 12.27 I felt I was pushing a lot harder on the 2nd and I knew I had eased off a wee bit on the 3rd, surprised at how much faster 1st lap is. Did push quite hard on the long downhill (not in lap times) because it's fun! Next time won't push so hard on that bit but will do more reps/laps. Enjoyed this, will be more fun on a road bike. | ||
| C • Good Session! 2 | ||
| Stretching 10:00 [0] | |
| post cycle | ||
Sunday Jul 13 | ||
| Running 49:38 [2]10 km (4:58 / km) | |
| ahr:153 max:166 shoes: Asics Gel Kayano 13 | ||
| had been down in the Borders for my Uncles 50th today, parents dropped me off at Straiton and I ran home via Braids, Hermitage, Merchiston
had a heavy backpack on, usually run with one but not with boots attached too! | ||
| Stretching 10:00 [0] | |
| at home afterwards
didn't get to watch WOC, arrived home after it had finished, shame because it looked quite fun, will try and sneak a look this week at work. | ||
| C • Missed out! 2 | ||
Saturday Jul 12 | ||
| Note | |
| (rest day) | ||
| had some mates over so decided to have an easy day doing sfa | ||
Friday Jul 11 | ||
| MTB 21:59 [2]9.37 km (2:21 / km) | |
| ahr:148 max:170 shoes: Specialized Hardrock (Bike) | ||
| to work | ||
| MTB 1:28:37 [3]32.96 km (2:41 / km) | |
| ahr:147 max:162 shoes: Specialized Hardrock (Bike) | ||
| North from work onto the cycle path then east down to Leith, along Seafield (stopping at Halfords to get some cable ties), along Portobelo, onto the cycle path at the far end of Portobelo (national route 1) then west back to the Park, through the tunnel, loop round past the commonwealth pool, lap of Arthur's Seat, cross town to Blackford Hill (to the top) back down and west through Morningside back to the flat.
I hate hills, rubbish. | ||
Thursday Jul 10 | ||
| MTB 25:12 [2]9.28 km (2:43 / km) | |
| ahr:146 max:160 shoes: Specialized Hardrock (Bike) | ||
| to work
rubbish rubbish weather. wasn't actually raining (much) but the ground was v wet and I don't have mudguards so I got soaked and muddy and soaked some more. boooooooooooooo I've also decided to keep my 'other' bike, which is a kinda hybrid thingy that errs on the side of racer. Going to put some racing handlebars on it so I have something capable of doing triathlons on. It'll get laughed at, I won't care. | ||
| MTB 1:00:52 [2]19 km (3:12 / km) | |
| ahr:143 max:165 shoes: Specialized Hardrock (Bike) | ||
| home from work up through town to bike shop on the meadows, then up blackford hill, back down, across morningside, craighouse, canal, colinton dell, water of leith to that bit near chesser, then back home from there.
slow due to traffic lights | ||
Wednesday Jul 9 | ||
| MTB 21:45 [2]8.87 km (2:27 / km) | |
| ahr:151 max:163 shoes: Specialized Hardrock (Bike) | ||
| to work | ||
| MTB 1:40:27 [3]36.31 km (2:46 / km) | |
| ahr:143 max:169 shoes: Specialized Hardrock (Bike) | ||
| home from work, met Heather then out to Ratho climbing centre and back again (didn't stop to climb, was just checking out the route and where to stop etc)
not sure of these intesities, mpk and HR suggest this was easy but it felt harder than in to work etc, longer duration perhaps? | ||
Tuesday Jul 8 | ||
| Note | |
| (rest day) | ||
| legs feeling a bit battered after last 2 days, going to take a rest - will be cycling a bit tomorrow
might have a stretch later on... | ||
Monday Jul 7 | ||
| MTB 23:26 [2]9.6 km (2:26 / km) | |
| ahr:125 max:166 shoes: Specialized Hardrock (Bike) | ||
| in to work | ||
| MTB 50:29 [3]17.25 km (2:56 / km) +150m 2:48 / km | |
| ahr:158 max:170 shoes: Specialized Hardrock (Bike) | ||
| from work out to parent's house in Penicuik for ESOC social
hard work on some nasty-ass hills (Liberton Brae :( ) | ||
| Orienteering (street) 43:51 [4]* 8.93 km (4:55 / km) +100m 4:39 / km | |
| spiked:17/18c shoes: Asics Gel Kayano 13 | ||
| ESOC 'Social' in Penicuik
60min score but my dad said he'd done them all in 58 so no worries getting them all. reckon I had the optimal route (I had lived in Penicuik for 20 years..) but I did make 1 mistake on a new path where I didn't read the map (allowing Robin S to catch me again near the start, I lost well over a minute.....) started very fast for me (3.48/km) then chilled out and cruised round forgot to wear HR monitor would have 'won' but my Nazi-dad decided to include some small print on one control (it was a question-answer thingy (hence slower running time) and my answer was right but not in Nazi-land apparrantly!) | ||
| MTB 35:46 [4]14.08 km (2:32 / km) +80m 2:28 / km | |
| ahr:161 max:180 shoes: Specialized Hardrock (Bike) | ||
| totally belted it home, first km was uber-slow through the woods north of Penicuik. After that it's mostly downhill, woooooooooooooooooosh
top speed of 1.08 per km (about 35mph, no' bad) | ||
| Running 10:00 [2]2 km (5:00 / km) | |
| ahr:147 max:159 shoes: Asics Gel Kayano 13 | ||
| after driving the car to Mum's work so she can use it for the rest of the week, gentle run home, calves aren't too happy with me tonight. | ||
| Stretching 10:00 [0] | |
| at various times, especially after finishing o'ing | ||
Sunday Jul 6 | ||
| Running long 1:52:25 [3]** 21.33 km (5:16 / km) +250m 4:59 / km | |
| ahr:158 max:172 spiked:31/32c shoes: Asics Gel Kayano 13 | ||
| looong run including a big score-o round Arthur's Seat (World Schools relay controls)
saw distance was getting close to half-marathon so did a little more at the end, pretty pleased with the time especially given I was o-ing for 8km in the middle (50mins for that 8km) | ||
| Stretching 10:00 [0] | |
| at home after run | ||
Thursday Jul 3 | ||
| Running long 1:04:58 [3]14.02 km (4:38 / km) +130m 4:26 / km | |
| ahr:164 max:176 shoes: Asics Gel Kayano 13 | ||
| run home from work slightly longer than the other day but same place-ish, water of leith predominantly | ||
Wednesday Jul 2 | ||
| Note | |
| (rest day) | ||
| totally buggered for some reason, so took a day off, was quite busy at / after work too | ||
Tuesday Jul 1 | ||
| MTB 21:23 [3]9.4 km (2:16 / km) | |
| ahr:150 max:165 shoes: Specialized Hardrock (Bike) | ||
| in to work, quite fast as was really pissed off with myself for locking my keys inside my flat this morning.......... | ||
| MTB 21:30 [3]9.4 km (2:17 / km) | |
| ahr:162 max:175 shoes: Specialized Hardrock (Bike) | ||
| more uphill on the way home! | ||