Training Log Archive: GD44In the 7 days ending Jun 30, 2016:
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Wednesday Jun 29, 2016 #
Commute 25:42 [1] 10.57 km (2:26 / km) +26m 2:24 / km
ahr:113 max:124
Commute 20:59 [1] 8.42 km (2:29 / km) +30m 2:27 / km
ahr:114 max:140
Cracked tile on the ground floor extension so mopped up the water in the roof cavity and then placed a piece of foil over the tile as a temporary seal.
Rang a roofer to come out and give me a price for fixing the roof. I think I'll get the whole roof (approx 210 tiles) replaced as they are very brittle and many are cracked.
Running warm up/down 5:55 [1] 1.16 km (11.8 kph) +8m
ahr:118 max:131
Running race 40:32 8.14 km (12.0 kph) +60m
ahr:145 max:158
Steady outing with less hesitation than last week. Felt a little bit faster too so happy. Not sure how I did against the others as I was out early and left soon after before the others came back. Will just have to wait and see. Probably about 8-10mins slower than Ake.
Tuesday Jun 28, 2016 #
Commute 23:41 [1] 10.68 km (2:13 / km) +11m 2:12 / km
ahr:131 max:144
Conditioning 30:00 [1]
Front plank - 3 x 60s
Side plank - 3 x 45s (the last one on my hand instead of my elbow)
Foam roller - quads
Pull ups - 2 x 7
I have a niggle in my left knee. Any direct contact with my kneecap hurts and a twinge above left of it when I walk/run. From Great Lakes Fell Race perhaps? I did smack it and get a cut on it.
Commute 10:46 [1] 2.95 km (3:39 / km)
ahr:95 max:130
Running 58:23 11.23 km (11.5 kph) +186m
ahr:129 max:157
Nice fast run along the coast and back. Then hot dogs and beer on Martyn Driscoll's boat. Yum.
Commute 30:05 [1] 11.77 km (2:33 / km) +42m 2:31 / km
ahr:124 max:142
Monday Jun 27, 2016 #
Commute 22:27 [1] 10.68 km (2:06 / km) +20m 2:05 / km
Note
Commute 31:12 [1] 13.35 km (2:20 / km) +109m 2:15 / km
ahr:89 max:169
HR belt put on at home.
Road bike 1:26:56 32.25 km (22.3 kph) +1024m
ahr:128 max:155
Was meant to do this on the weekend but couldn't be bothered! So forced myself to do this tonight.
Front wheel: Hunt with 23mm tubeless tyre
Rear wheel: PowerTap with tube tyre (but battery was dead so unable to transit Power data) with 27 ring cassette so had to get out of the saddle a bit more often than with the 32 cassette.
No bike tools bag.
Had a bit if a scare going down the road into Caerphilly! After turning a bend at speed there was a long queue of cars at a temporary traffic light. To avoid hitting the rear end of a car, I had to go to its right and squeeze between the oncoming traffic. Aaarrgghhh! I was doing 69.7kph (43mph) at the time.
Road bike warm up/down 6:24 [1] 2.88 km (27.0 kph) +137m
ahr:116 max:134
Note
Sunday Jun 26, 2016 #
Note
(rest day)
Had intended to go out for a lumpy ride as final hilly ride before Maratona but motivation was low and it started raining at about 10am and didn't stop all day.
So I decided to watch/listen to the football on the TV/radio and:
- clean & tidy the garage (I chucked a lot of stuff away and piled up old/new bike bits that I can give to a bike charity "Cycle Training Wales")
- went through all the bits of paper that lied in piles around the house and did the 3 D's: Do, Dump or Delegate
Felt much better after that.
Then watched Coldplay at Glastonbury on TV. Brilliant!
Saturday Jun 25, 2016 #
Paddling (Surfski) 40:21 5.86 km (8.7 kph) +10m
ahr:123 max:136
Steady effort with Neal Fletcher alongside me.
Paddling (Surfski) 35:50 [2] 5.63 km (9.4 kph) +22m
ahr:116 max:123
Tempo effort with Neal Fletcher alongside me.
Note
And Wales won!
Friday Jun 24, 2016 #
Road bike 9:38 [1] 4.03 km (25.1 kph)
Excellent day course. Now for some wheel building. First job is to build a wheel for Matt Stott. No pressure!
Road bike 10:26 [1] 3.81 km (21.9 kph) +40m
Then went back into town to watch some T20 cricket. Glamorgan hammered Surrey. Sawn Nick Evans. Had too much wine!