Training Log Archive: M.G

Had work today so didn't get the chance to get out until I got home.

Just a warm up to the turn off to the Mt Rumney summit. Probably went a bit harder than I should of but it wasn't an issue.

C • ride bellrive job? 2

5 x 6min seated hill intervals. Had to use a slightly harder gear than normal and use a cadence of approx 70RPM. Keep heart rate in high tempo and low threshold region. Then 6 min recovery with 5min spinning.

Pretty solid session. Probably could have done with a shorter recovery as by the time I got to the bottom of the hill I was pretty much ready to go again.


#1: 15.6kph
#2: 15.5kph
#3:15.7kph
#4: 16.4kph
#5: 17.6kph

As you can see from the averages, each rep was quicker than the last which was alright. I kept creeping closer and closer to the summit so I tried to go all out on the last one, but got within 20m :/
Pretty sketchy out on the twisty, tight road in the pitch black and rain. But I had my lights so I was all good. Felt good.

Downhill run back home. Still raining so I had to get out of there quick!

Work all day.....

Not used to standing up for 6 hours, so my legs got pretty sore.

Ride over to Cambridge park, pretty easily. Pitch black darkness, but I had my lights so it was all good. Didn't feel to cold outside either. Haven't even worn my leg warmers all winter!........even though I managed to lose one at Belbin's road, so I couldn't wear them anyway....

Had to do tempo efforts at threshold.

Chose to do it at Cambridge park, mainly because it was fairly secluded, so I minimised getting run over. Probably wasn't as ideal as doing it on Mt Rumney because its pretty much dead flat so I struggled to even get my HR above 170.

Did 3 x 10 minutes at threshold. Then 5 minutes at recovery pace (approx. 130bpm) each time.

Pretty nondescript. Battery warning light came on my lights which was a worry, because I wasn't too keen on riding in the dark! Old legs were pretty sore though!

Cruise/warm down back from Cambridge park. Even more nondescript than the session itself. Made it in one piece home i suppose is a good thing to add.

Orienteering in outdoor leadership at school.

Went up to the domain and had to do a mini rogaine. Got given a set course, so had to complete that first and each control was worth ten points. Then had to collect as many more as possible which were worth 5 points. And the ultimate prize was $5 chips from the fish and chip shop next lesson. Challenge accepted.

So I actually ran the whole way which is the first time i've run for an duration over 5 minutes in a whole year! And i actually felt pretty good too haha. So i'll have to get into some more foot-o after JWOC perhaps....

Nailed all the controls, although there was a few tough ones in little shallow gullies. Finished with 70 points and won by 5. Yieeeeew!

CADENCE SESSION

W/up 10min normal cadence
2min 90 cad
3min 95 cad
2min 100 cad
3min normal cad
2min 100 cad
3min 105 cad
2min normal cad
3min 105 cad
2min 110 cad
3min normal cad
2min 110 cad
3min 115 cad
2min normal cad
3min 115 cad
2min 120 cad
3min 125 cad
W/down 10min normal cadence

1hr total

Normal cadence = what you are comfortable with
Keep to Rec/End zone (no pressure on the pedals)