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Training Log Archive: Dangerman

In the 7 days ending Sep 16, 2012:

activity # timemileskm+m
  MTB2 6:13:07 60.71(9.8/h) 97.7(15.7/h) 1308
  Roadie10 5:17:05 83.29(15.8/h) 134.05(25.4/h) 695
  Total12 11:30:12 144.0(4:48) 231.75(2:59) 2003
averages - rhr:58

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MoTuWeThFrSaSu

Sunday Sep 16, 2012 #

8 AM

MTB (Recreation) 3:24:31 intensity: (5 @1) + (3:42 @2) + (39:04 @3) + (2:29:44 @4) + (11:56 @5) 52.87 km (15.5 kph) +746m
ahr:172 max:192 shoes: The Big 6"

The Old Skool Interlude - as I call it. One lap of old skool with the Kalamunda circuit thrown in about halfway into the old skool lap. Starting to feel a little tired generally and the pace was down a bit but the effort was still there.

The pace could have also been down due to my weight! I purposely loaded up the camelbak with 4 litres of water and a few other things that I didn't need. Some people call that sandbagging!

But the real purpose is so that when I get onto the race bike for the Cape to Cape, the race bike feels lighter than it really is and I feel stronger than I really am!

Friday Sep 14, 2012 #

10 AM

Roadie (Commute) 39:38 intensity: (1:00 @1) + (34:52 @2) + (3:46 @3) 17.4 km (26.3 kph) +2m
ahr:134 max:154 shoes: Giant TCR C1

Well, something has changed. When does anyone remember my heart rate being this low for a ride? I remember Tooms scratching his head lots when seeing my heart rate and also seeing me red in the face at the drop of the first stride while running.
C • Ticker 1
5 PM

Roadie (Intervals) 1:38:44 intensity: (11:29 @1) + (38:15 @2) + (24:37 @3) + (24:23 @4) 40.74 km (24.8 kph) +510m
ahr:145 max:181 shoes: Giant TCR C1

9 x Kingslake Ave Climb with Kicker! The kicker is a nice 24% grade finish, right at the end of the interval, waiting for you, chuckling to itself as you pant to the top...

Thursday Sep 13, 2012 #

8 AM

Roadie (Commute) 16:13 intensity: (2:22 @1) + (10:19 @2) + (3:32 @3) 6.53 km (24.2 kph) +36m
ahr:135 max:158 shoes: Giant TCR C1

6 PM

Roadie (Commute) 45:02 intensity: (4:43 @1) + (37:23 @2) + (2:56 @3) 19.03 km (25.4 kph) +17m
ahr:133 max:146 shoes: Giant TCR C1

Wednesday Sep 12, 2012 #

8 AM

Roadie (Commute) 16:05 intensity: (2:19 @1) + (9:27 @2) + (3:48 @3) + (31 @4) 6.43 km (24.0 kph) +25m
ahr:137 max:177

5 PM

Roadie (Commute) 12:50 intensity: (1:19 @2) + (5:35 @3) + (5:44 @4) + (12 @5) 5.96 km (27.9 kph) +9m
ahr:162 max:186 shoes: Giant TCR C1

7 PM

MTB (Training) 2:48:36 intensity: (2 @1) + (3:59 @2) + (1:10:16 @3) + (1:32:04 @4) + (2:15 @5) 44.83 km (16.0 kph) +563m
ahr:166 max:187 shoes: The Big 6"

2 laps of the KC 20km style to (mentally) stress test my pacing. Planned for a negative split and got it by around 4 minutes or so. Not exactly sure cause GPS went flat. Once I had finished the 2nd lap, I still felt ok and also needed a few extra km's to be close to Sunday's ride so I did slippery when dry for the 3rd time. Tough bit of track to do tired. Soooo rocky!

The negative split was a good pacing idea too. I felt well chuffed when I finished the second lap and even more so when..... I saw that my lap 1 time wasn't that slow and was mostly done in my aerobic zone (below 162bpm).

Tuesday Sep 11, 2012 #

7 AM

Roadie (Commute) 14:11 intensity: (6 @1) + (3:06 @2) + (6:19 @3) + (4:40 @4) 6.55 km (27.7 kph) +25m
ahr:155 max:181 rhr:58

5 PM

Roadie (Commute) 14:26 intensity: (24 @1) + (3:02 @2) + (10:32 @3) + (28 @4) 6.36 km (26.4 kph) +9m
ahr:149 max:170

Monday Sep 10, 2012 #

7 AM

Roadie (Commute) 13:40 intensity: (16 @1) + (4:19 @2) + (8:25 @3) + (40 @4) 6.68 km (29.3 kph) +18m
ahr:148 max:167 shoes: Giant TCR C1

I think my fitness has changed. That little graph above with the time in each HR zone, well, it doesn't have any red in it, nor the orange, and my pace was just sub 30kph. I hope this trend continues. I need 'staying power' to get through the Cape to Cape enjoyably. My goal in that race is to enjoy it, not suffer through it like so many other races. And having some staying power will let me have the occasional go while still being able to maintain a respectable pace out of the red zone :-)
5 PM

Roadie (Commute) 46:16 intensity: (4:20 @1) + (34:24 @2) + (7:32 @3) 18.37 km (23.8 kph) +44m
ahr:135 max:163 rhr:58

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