Training Log Archive: VandiIn the 31 days ending Jul 31, 2010:
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Thursday Jul 29, 2010 #
10 AM
Road tempo (S4A - Endurance / Hills) 4:35:00 [5]
Session 4A - 4 gorges
3 x 20 min efforts between Berowra Waters and Turramurra. Absolutely dead at end of Turra hill. Ran into Jock at Bobbin Head and rode together for 5 minutes.
Coffee afterwards seldom tasted this good.
3 x 20 min efforts between Berowra Waters and Turramurra. Absolutely dead at end of Turra hill. Ran into Jock at Bobbin Head and rode together for 5 minutes.
Coffee afterwards seldom tasted this good.
Wednesday Jul 28, 2010 #
1 PM
Road (S1 - Tempo / endurance) 1:35:00 [4]
Session 1 around Belrose / Terrey Hills
Could only fit in 1 40 min effort as not enough time (Annika had OC placement test in Cromer which ran over time).
Felt pretty knoackered after this session despite only doing half of required effort. Anything to do with lack of sleep lately?
Could only fit in 1 40 min effort as not enough time (Annika had OC placement test in Cromer which ran over time).
Felt pretty knoackered after this session despite only doing half of required effort. Anything to do with lack of sleep lately?
Tuesday Jul 27, 2010 #
11 AM
Road hills (VO2 1 - Akuna) 2:06:00 [5]
VO2 1 at bottom of bay before Akuna (anti-clockwise). This section of road was designed for this session. First session with new FTP at 240.
Phoaaa! Tough stuff. Just hung in there on last (4th) 5 minute climb but managed to stay within required range. Legs felt OK on way home but expect to feel pretty trashed tonite.
Phoaaa! Tough stuff. Just hung in there on last (4th) 5 minute climb but managed to stay within required range. Legs felt OK on way home but expect to feel pretty trashed tonite.
6 PM
windtrainer (R1 - recovery spin) 45:00 [2]
Relaxed spin on the windtrainer. Had to cut short at 45 minutes to ensure I could finish dinner before collecting kids from gymnastics.
Leggies trashed as expected.
Leggies trashed as expected.
Monday Jul 26, 2010 #
9 AM
Road (Recovery) 1:15:00 [1]
Session 1R - light recovery ride in streets of Belrose
Sunday Jul 25, 2010 #
12 PM
Road hills (VO2 2 on road) 2:55:00 [5]
Session VO2 2
Rode from St Ives Village GReen (where Annika had softball tournament) to Bobbin head.
After 3 hill repeats felt I needed no recovery yet so kept going for another 3 repeats. Then changed strategy as I was just not in VO2 territory so decided to increase intensity to aim for 250-260 on each effort, which worked a lot better.
Completed sets as follows: 5x3, 3x3, 4x3 and 3x3, then 5x2, each with 10 minute recovery between sets.
Starting to feel a lot stronger - yay!
Rode from St Ives Village GReen (where Annika had softball tournament) to Bobbin head.
After 3 hill repeats felt I needed no recovery yet so kept going for another 3 repeats. Then changed strategy as I was just not in VO2 territory so decided to increase intensity to aim for 250-260 on each effort, which worked a lot better.
Completed sets as follows: 5x3, 3x3, 4x3 and 3x3, then 5x2, each with 10 minute recovery between sets.
Starting to feel a lot stronger - yay!
Friday Jul 23, 2010 #
Road long (Endurance / Hills) 3:20:00 [4]
Session 4A . Couldn't get heart rate to record on Powertap - grr. restarted a few times - Total ride time 3h 20.
Worked out of Akuna Bay to top at Terrey Hills (anti-clockwise) for 3x20 efforts. Felt pretty good today. Effort level maybe too low?
Worked out of Akuna Bay to top at Terrey Hills (anti-clockwise) for 3x20 efforts. Felt pretty good today. Effort level maybe too low?
Thursday Jul 22, 2010 #
Road tempo (Tempo/Endurance) 2:50:00 [4]
Session 1 - Bobbin Head.
Wednesday Jul 21, 2010 #
windtrainer intervals (VO2 - windtrainer) 2:00:00 [5]
VO2 1 session on windtrainer, combined with streets of Forestville.
Broken up session from hell. Decided after starting session at Arthur street I can not achieve consistency out and about in Sydney terrain so working part of session is best done on windtrainer.
Did 3x5 efforts on windtrianer then cleaners walked in. Disconnected bike from trianer and went outside riding.
Days like this just make you laugh.
Broken up session from hell. Decided after starting session at Arthur street I can not achieve consistency out and about in Sydney terrain so working part of session is best done on windtrainer.
Did 3x5 efforts on windtrianer then cleaners walked in. Disconnected bike from trianer and went outside riding.
Days like this just make you laugh.
Tuesday Jul 20, 2010 #
Road (Recovery) 1:10:00 [1]
Session 1R - recovery ride around Belrose instead of planned VO2 session as still not confident I am better. Felt OK riding (no more pain in chest) but took it easy.
Sunday Jul 18, 2010 #
windtrainer (Short tempo - abandoned) 58:00 [1]
Session 5 - Short tempo / SST on windtrainer.
Started session and could not get even near achieving target power (could not hold more than 160-170). Abandoned after 1st effort and spun legs out instead.
Feeling pretty average and worried I'm getting sick. Taking a rest day tomorrow.
Started session and could not get even near achieving target power (could not hold more than 160-170). Abandoned after 1st effort and spun legs out instead.
Feeling pretty average and worried I'm getting sick. Taking a rest day tomorrow.
Saturday Jul 17, 2010 #
Road (SST with FTP on 1st effor) 2:40:00 [5]
Session 3 with FTP on first effort
Chose Akuna Bay (Anti-clockwise) for FTP test. Problem is that hill runs out after 15 minutes so last 5 minutes (to Terrey Hills Kaiserstuben) is flat which made it hard to maintain 240 power.
Second effort a bit shorter (rode around Akuna a/c) then last effort same hill as first.
Pretty happy with effort today as worked hard.
Chose Akuna Bay (Anti-clockwise) for FTP test. Problem is that hill runs out after 15 minutes so last 5 minutes (to Terrey Hills Kaiserstuben) is flat which made it hard to maintain 240 power.
Second effort a bit shorter (rode around Akuna a/c) then last effort same hill as first.
Pretty happy with effort today as worked hard.
Thursday Jul 15, 2010 #
Road (Low intensity endurance) 2:10:00 [3]
Session 1E - Relaxed ride out to Duffys Forest. Trying to keep power constant between 150 and 180 in the local hilly terrain, combined with gusty winds, proved a highly challenging task.
Wednesday Jul 14, 2010 #
10 AM
Road (Recovery ride) 1:05:00 [2]
Session 1R - out to Belrose then windtrainer
Another good lession in flexibility today. Headed out for recovery ride then got call from Mounty at home that Optus guy had disconnected internet to fix phone and TV while he was working at home and minding kids. Back home take over minding kids while he went to work instead. Completed rest of session on windtrainer.
Another good lession in flexibility today. Headed out for recovery ride then got call from Mounty at home that Optus guy had disconnected internet to fix phone and TV while he was working at home and minding kids. Back home take over minding kids while he went to work instead. Completed rest of session on windtrainer.
Tuesday Jul 13, 2010 #
11 AM
Road tempo (Aerobic Conditioner) 4:00:00 [4]
Session 11 - first session with Powertap to Brooklyn return
Felt OK maintaining power in first 2 hours, had to work harder after that. Feeling pretty tired at the end but still OK to continue.
Felt OK maintaining power in first 2 hours, had to work harder after that. Feeling pretty tired at the end but still OK to continue.
Sunday Jul 11, 2010 #
Road tempo (Bobbin Head to top return) 2:55:00 [4]
Session 3 - struggling to maintain targeted heart rate on efforts. Did not quite maintain it at last effort on Turra hill.
Saturday Jul 10, 2010 #
Road (West Head return) 2:20:00 [4]
Session 2 - lovely day out, but still pretty knackered after yesterday's session. Am aware that schedule is not intended to back this session up to last so felt OK about it.
Friday Jul 9, 2010 #
Road hills (Hill repeats Akuna) 3:30:00 [5]
Session 4 - chose Akuna hill for this week's hill repeat session. Glorious day, and starting to actually feel stronger again!
Need to keep an eye out for left patella which is starting to get sore after sessions - showing signs of inflammation.
Need to keep an eye out for left patella which is starting to get sore after sessions - showing signs of inflammation.
Wednesday Jul 7, 2010 #
7 AM
Road (West Head / Ch point) 2:10:00 [4]
Session 1 - should be relatively easy ride. Knackered from yesterday's session so felt jelly in the legs. Hung in there. Rest day tomorrow - yay!
Tuesday Jul 6, 2010 #
Road intervals (Arthur Street loop) 2:05:00 [5]
Session V02 2 - Arthur Street loops (5x3m times 3), juggled checking on Annika at home after each set. Very very tough session on the legs today.
Decided to do last set (5x2) at home on windtrainer. Annika did a great job at encouraging mum and keeping me going. She's a sweetie.
Decided to do last set (5x2) at home on windtrainer. Annika did a great job at encouraging mum and keeping me going. She's a sweetie.
Monday Jul 5, 2010 #
Road (recovery ride) 1:20:00 [2]
Session 1R - rcovery ride through Davidson and Belrose. Drizzle and cold. Legs a bit battered from weekend but OK considering.
Saturday Jul 3, 2010 #
9 AM
MTB race (8 hour Awaba) 7:06:00 [5]
Raced hard in first 4 hours, then cruised to keep competition behind me. No serious competition today which was a shame. Lapped the entire field after 3 hours. Kept going to ensure the win of a case of nice Czech beer, then stopped as soon as the next girls couldn't beat me anymore.
Friday Jul 2, 2010 #
MTB (Manly Dam) 1:30:00 [4]
Session 3 - Manly Dam with 2 20 minute hill repeats near golf course to satisfy set training req's.