Training Log Archive: GD44In the 7 days ending Sep 8, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Sep 8, 2019 #
Cyclocross warm up/down 37:28 6.55 km (5:43 / km) +14m 5:40 / km
ahr:109 max:152
Cyclocross race 57:47 17.39 km (3:19 / km) +111m 3:13 / km
ahr:153 max:179
Wow that was intense! 6 laps around a dry fast course with lap times varying from 8m 10s to 8m 30s.
Turned my alloy Planet X London Road commuter into a Cyclocross bike by removing the pannier rack, mudguards and bell. Plus changed tyres to Cyclocross Racing Ralphs. Played with pressures during practice but settled on min pressure shown on tyre wall which was 35psi. Hit the rim once during the race.
Smacked my pedal on a rock twice during the race which sent my rear wheel flying but managed to stay on!
Mark Ponsford and Nick Dallimore had great races and finished ahead/faster than me. I was surprised to be so far back in the MV40; 38th out of 53 starters. Reasonable consistent lap split times though.
Cyclocross warm up/down 3:40 [1] 0.96 km (3:49 / km)
ahr:101 max:117
Saturday Sep 7, 2019 #
Running 17:51 3.48 km (11.7 kph)
ahr:126 max:138
Nature called on the way and had to dive into the bushes for a #2!
Running 20:14 5.0 km (14.8 kph) +7m
ahr:162 max:175
8th fastest Parkrun and fastest since October 2015! Not sure how as I've done little running training and ITERA was only a few weeks ago so should still be recovering! Fitness is a strange thing sometimes!
| Year | Best Time | No. of runs |
|---|---|---|
| 2010 | 00:20:13 | 4 |
| 2014 | 00:19:42 | 6 |
| 2015 | 00:19:13 | 4 |
| 2016 | 00:20:46 | 2 |
| 2017 | 00:20:22 | 3 |
| 2018 | 00:21:13 | 1 |
| 2019 | 00:20:16 | 3 |
Also note that my HR was quite high relative to my perceived effort.
Running 22:30 4.34 km (11.6 kph) +19m
ahr:142 max:149
Walking 49:02 [0] 2.43 km (3.0 kph) +21m
Walking 37:20 [0] 2.32 km (3.7 kph) +10m
Went to see Tim and Jen after getting home.
Friday Sep 6, 2019 #
Commute 23:34 10.57 km (2:14 / km)
ahr:128 max:144
Commute 24:39 9.03 km (2:44 / km) +26m 2:42 / km
ahr:117 max:134
Thursday Sep 5, 2019 #
Commute 24:41 10.6 km (2:20 / km)
ahr:124 max:149
Commute 24:15 9.12 km (2:40 / km) +21m 2:38 / km
ahr:113 max:139
Tuesday Sep 3, 2019 #
Running 1:12:20 9.02 km (7.5 kph) +264m
ahr:122 max:157
Nice easy run particularly as we had a visitor from Leeds/Sheffield who was a bit slower than the rest of us.
Met Joe the fast 16yr old for the first time. He can run a hilly 10k in 33mins apparently. Bloody hell!
Big turnout which was great to see.
Strava Moving Time - 56:32
Elapsed time - 1:12:20
Monday Sep 2, 2019 #
Conditioning (Pilates) 45:00 [1]
8 in the class.