Training Log Archive: JVNIn the 7 days ending Mar 13, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Mar 13, 2011 #
road riding hills 5:15:00 [3] 140.0 km (26.7 kph)
shoes: northwave
went out with Chris A and did martinsville in 11:54, smashed it. Beat Chris by about 30 seconds. then went out over the gap and did some hills out the back of sugarloaf and did sugarloaf in 9:12 (disgraceful, i know) Chris romped me on this one and did it in 8:23. I think i developed a massive head from beating him up martineville and went out way too hard then cracked at the end of the ramp. pretty fun ride but.
Saturday Mar 12, 2011 #
road riding 3:00:00 [3] 84.0 km (28.0 kph)
shoes: northwave
morning ride with Cam. did a few sprints.
ergo bike intervals 50:00 [5] 28.0 km (33.6 kph)
shoes: northwave
10 minute warm up, 5 minutes of 15 seconds on 15 off, 1 min rest, 5 minutes of 30 seconds on 30 off, 4 minute rest, 15 minutes of 15 on 15 off, warm down.
Friday Mar 11, 2011 #
road riding warm up/down 2:00:00 [3] 58.0 km (29.0 kph)
shoes: northwave
out and back
road riding race 30:00 [5] 22.0 km (44.0 kph)
shoes: northwave
before the race sam and i agreed we would just take turns attacking to make the race a bit harder and hopefully wear the rest down enough so we could get away together at the end. well all went to plan the bunch was getting pretty smashed and i attacked at about 2.5km to go and sam bridged soon after and we were fanging pretty fast but got caught about 300m to go. still pretty happy with the race but, felt good.
Thursday Mar 10, 2011 #
road riding 4:00:00 [3] 120.0 km (30.0 kph)
shoes: northwave
4hrs with 3x 20 minute time trial efforts. did most of it with Ebo and Sam.
Wednesday Mar 9, 2011 #
road riding 1:00:00 [3] 27.0 km (27.0 kph)
shoes: northwave
just an easy hour before the ergo
ergo bike intervals 1:20:00 [5] 50.0 km (37.5 kph)
shoes: northwave
10 minute warm up, 10x 5 minute efforts, 10 minute warm down.
Tuesday Mar 8, 2011 #
road riding hills 5:00:00 [3] 143.0 km (28.6 kph)
shoes: northwave
8x 8 minute hill strength efforts (did most of them up Cardiff hill with Cam Ivory) then did a few hours with the team.
Monday Mar 7, 2011 #
ergo bike intervals 1:00:00 [5] 32.0 km (32.0 kph)
shoes: northwave
sprint session 25x 15 seconds on, 15 seconds off. plus warm up and warm down.