Training Log Archive: briangardnerIn the 7 days ending Jul 6, 2014:
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Sunday Jul 6, 2014 #
8 AM
Mountain Bike 1:58:00 [3] 34.6 km (17.6 kph) +315m
shoes: GT Zaskar 29er 2013
Out to B'sorah farm, few loops there checking and updating the MTBO map and ride home. Saw the Stijn trying to run offroad.
Saturday Jul 5, 2014 #
7 AM
Mountain Bike race (Nissan Hakahana MTB) 3:28:27 [5] 65.4 km (18.8 kph) +1245m
ahr:160 max:179 shoes: GT Zaskar 29er 2013
At Hakahana trails very close to Pelindaba. Freezing cold! No time to warm up, arrived later than I'd hoped. First time that I have done this race. Nice mix of terrain and tracks. Route was very zig-zag, heading west and north-west towards Hartebeespoort, over the ridge into the Hartebeespoort valley, loop on some district roads and cattle tracks, then back over the ridge again, a few loops on the Gerotek 4x4 tracks and then finish. Enjoyed the course, and felt I had a solid race all round. Was able to push hard all the way and very happy that the legs held out to the finish. Placed 28th. Winner did 3 hours.
Thursday Jul 3, 2014 #
5 AM
Cycle Indoor Trainer 45:00 [3]
15 mins warm up @60%
10 mins @70%
10 mins @80%
5 mins @70%
5 mins cool down @60%
Nice session. Not too hard, race on Saturday!
10 mins @70%
10 mins @80%
5 mins @70%
5 mins cool down @60%
Nice session. Not too hard, race on Saturday!
Tuesday Jul 1, 2014 #
5 AM
Cycle Indoor Trainer 45:00 [3]
ahr:138 max:164
10 mins warm-up spin @60%
30 mins at 75-80% with 2 sets of 5x 30s hard, 30s recover. 5 min tempo between sets.
5 mins cool down
30 mins at 75-80% with 2 sets of 5x 30s hard, 30s recover. 5 min tempo between sets.
5 mins cool down