Training Log Archive: BIGpeteIn the 7 days ending Dec 31, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
| |||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Dec 31, 2011 #
7 AM
Cycling (MTB Bike) 43:00 [3] 16.5 km (23.0 kph)
shoes: Giant XTC2 With XT Wheels
Ride to amanda's parents place and back with amanda
Friday Dec 30, 2011 #
6 AM
Cycling (road Bike) long 4:05:00 [4] 131.5 km (32.2 kph)
shoes: Giant TCR Advanced 2
Decided that since I am off work for the week it was a good opportunity for a decent smash session. A hills MTB smash did not appeal, so a smash down to mandurah and back was done instead
Intended to get out before 530 so I could beat the heat a bit, however this never eventuated, but got out at 545 so was not too bad.
From my house via leech hwy, karel ave and berrigan to get to the freeway south. The best thing about the ride to mandurah is how you don't need to think all too much when picking the course and you just keep riding and riding and riding until the signy things say mandurah this way :) It was a gentle SSW at around 5-10 knots according to seabreeze and managed to maintain about a 31km/hr pace most of the way. The few little rises hurt a bit more to maintain the pace, however got to mandurah feeling pretty good.
Made it down in 2hrs 5 to the cafe strip in mandurah and needed to replenish the fluids. 2 powerrades and a 1.5L water to top up my 2 drink bottles was enough to get me going again.
On the way home I had a bit of assistance from that SSW wind again and for about the first hour was sitting around 35-37km/hr. Legs began getting more tired and the rises in the track were taking it out of me. I dropped back to around the 31-32km/hr pace by the time I hit thomas road.
Back up the freeway and got off at farrington and went karel and leech again. I only had 1 rider pass me the whole ride and this was at about the 120km mark of the ride on a small climb.
In terms of nutrition I think I did ok. I took 5 shots with me and took them at 15mins, 1hr on the way down and then on the return when I hit the freeway again, from that road into mandurah that I dont even think the locals can say, then 1 at the 1 hour mark and again at 1.5hr mark. I did not cramp up on this ride or even get the tingle of about to so either I was not working hard enough or I replaced the salts my body needed.
Intended to get out before 530 so I could beat the heat a bit, however this never eventuated, but got out at 545 so was not too bad.
From my house via leech hwy, karel ave and berrigan to get to the freeway south. The best thing about the ride to mandurah is how you don't need to think all too much when picking the course and you just keep riding and riding and riding until the signy things say mandurah this way :) It was a gentle SSW at around 5-10 knots according to seabreeze and managed to maintain about a 31km/hr pace most of the way. The few little rises hurt a bit more to maintain the pace, however got to mandurah feeling pretty good.
Made it down in 2hrs 5 to the cafe strip in mandurah and needed to replenish the fluids. 2 powerrades and a 1.5L water to top up my 2 drink bottles was enough to get me going again.
On the way home I had a bit of assistance from that SSW wind again and for about the first hour was sitting around 35-37km/hr. Legs began getting more tired and the rises in the track were taking it out of me. I dropped back to around the 31-32km/hr pace by the time I hit thomas road.
Back up the freeway and got off at farrington and went karel and leech again. I only had 1 rider pass me the whole ride and this was at about the 120km mark of the ride on a small climb.
In terms of nutrition I think I did ok. I took 5 shots with me and took them at 15mins, 1hr on the way down and then on the return when I hit the freeway again, from that road into mandurah that I dont even think the locals can say, then 1 at the 1 hour mark and again at 1.5hr mark. I did not cramp up on this ride or even get the tingle of about to so either I was not working hard enough or I replaced the salts my body needed.
Wednesday Dec 28, 2011 #
7 AM
Cycling (road Bike) 2:02:00 [3] 62.4 km (30.7 kph)
shoes: Giant XTC2 With XT Wheels
round the river ride plus out to cottesloe