Training Log Archive: ThumperIn the 30 days ending Nov 30, 2013:
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Friday Nov 29, 2013 #
7 AM
Cycling 55:00 [3] 14.5 mi (15.8 mph)
ahr:136
iw
5 PM
Cycling 25:00 [3] 6.5 mi (15.6 mph)
ahr:122
HFW planned a run but couldntbe arsed
Thursday Nov 28, 2013 #
5 PM
Cycling 52:09 [3] 18.0 mi (20.7 mph)
ahr:140
Club turbo session the coach is a man who takes pride in beasting himself and others
I planned my weeks training around this so that it didnt knacker me out, sadly he decided on doing a pedalling coaching session with lots of drills.
It was VERY useful, but not the hard training session I was looking for
I planned my weeks training around this so that it didnt knacker me out, sadly he decided on doing a pedalling coaching session with lots of drills.
It was VERY useful, but not the hard training session I was looking for
Wednesday Nov 27, 2013 #
7 AM
Cycling 1:00:06 [3] 15.5 mi (15.5 mph)
ahr:126
IW
Fairly mild when I set off, then became progressively cold. Treated to a stunning low mist along the canal and the heron I pass did not disappoint with a cheeky fly by.
Great start to the day
Fairly mild when I set off, then became progressively cold. Treated to a stunning low mist along the canal and the heron I pass did not disappoint with a cheeky fly by.
Great start to the day
5 PM
Cycling 1:02:56 [3] 15.5 mi (14.8 mph)
ahr:110
HFW
Dark along the canal, good fun but bike caked in mud on return.
Cleaned it in the dark with the car headlights- cassette cleaning tol got stuck in the cassette- cue about an hour of frantic force to try and remove it
Another reminder that I am no cyclist
Dark along the canal, good fun but bike caked in mud on return.
Cleaned it in the dark with the car headlights- cassette cleaning tol got stuck in the cassette- cue about an hour of frantic force to try and remove it
Another reminder that I am no cyclist
Tuesday Nov 26, 2013 #
2 PM
Cycling 2:05:25 [3] 24.75 mi (11.8 mph)
ahr:159
Took the day off to enjoy some day time riding (when not racing or going long
Headed to Sherwood Pines with Danny from the club, cracking session
1 lap of pines warm up then the blue route whilst underttaking a session of 3mins hard, 2 mins of this on the bike then jumping off and running with the bike before re-mounting for 1 minute recovery.
We then followed this with another lap of pines where I smashed my PB by5 minutes- i was very pleased
Lap 1 4950
Session 3025
Lap 2 4652
Headed to Sherwood Pines with Danny from the club, cracking session
1 lap of pines warm up then the blue route whilst underttaking a session of 3mins hard, 2 mins of this on the bike then jumping off and running with the bike before re-mounting for 1 minute recovery.
We then followed this with another lap of pines where I smashed my PB by5 minutes- i was very pleased
Lap 1 4950
Session 3025
Lap 2 4652
Sunday Nov 24, 2013 #
2 PM
Cycling 1:51:00 [3] 29.0 mi (15.7 mph)
ahr:121
Training ride along the high peak trail, got out late due to chores/hangover and forgot gloves so this was a battle to get back before dusk and to keep my hands warm, painfully cold towards then end and resorted to using my light on high beam to warm them up
Stunning views along the trail and brought back memories of the high peak relay, one of the first races I ever won
Stunning views along the trail and brought back memories of the high peak relay, one of the first races I ever won
Saturday Nov 23, 2013 #
2 PM
Cycling 15:00 [3] 3.0 mi (12.0 mph)
ahr:120
Warm up around a very muddy Markeaton park
Cycling race (NDCXL Rnd 10) 49:58 [3] 6.4 mi (7.7 mph)
ahr:170
Wow.
That, was cyclocross. Having jsut taken the plunge and bought a proper cross bike (my other was a very basic entry level one and was too small) I now had two bikes.
God job as i wouldnt have finished. Idecided pre race not to race it on the bike as I would prbobably not have finished due to a mechanical.
I decided to get off and run at the worst sections mud-wise. This was much more fatiguing but I over took many of those who I was racing against and kept my bike clean.
On lap 3 I swapped my bike howver the rear wheel jammed, I consequently had to leg it to the pits and get on my other bike. I finished 24 overall- I'm not sure how I feel really.
Although a girls option I think the decision to run was a good one as, of those who chose to ride the mud, many did not finish due to various parts of their bikes being ripped apart. The main issue was that the vast amount of leaves were allowing thr mud ot cling to the bikes in the worst of place.
The leaders had pit crews hosing down their spare bikes and swapped bikes every lap- this essentially created two races as those with one bike (or no pit crew) simply cannot compete with that!
That, was cyclocross. Having jsut taken the plunge and bought a proper cross bike (my other was a very basic entry level one and was too small) I now had two bikes.
God job as i wouldnt have finished. Idecided pre race not to race it on the bike as I would prbobably not have finished due to a mechanical.
I decided to get off and run at the worst sections mud-wise. This was much more fatiguing but I over took many of those who I was racing against and kept my bike clean.
On lap 3 I swapped my bike howver the rear wheel jammed, I consequently had to leg it to the pits and get on my other bike. I finished 24 overall- I'm not sure how I feel really.
Although a girls option I think the decision to run was a good one as, of those who chose to ride the mud, many did not finish due to various parts of their bikes being ripped apart. The main issue was that the vast amount of leaves were allowing thr mud ot cling to the bikes in the worst of place.
The leaders had pit crews hosing down their spare bikes and swapped bikes every lap- this essentially created two races as those with one bike (or no pit crew) simply cannot compete with that!
Friday Nov 22, 2013 #
7 AM
Cycling 30:00 [3]
ahr:120
Single tabata
Thursday Nov 21, 2013 #
7 AM
Cycling 1:00:00 [3] 24.0 mi (24.0 mph)
ahr:150
Double tabata session
5 mins warm up
7 mins 1 min each on cogs 2-8
5 mins easy
4 mins flat out hardest gear 20secs on, 10secs off
warm down to 30mins repeat
5 mins warm up
7 mins 1 min each on cogs 2-8
5 mins easy
4 mins flat out hardest gear 20secs on, 10secs off
warm down to 30mins repeat
Wednesday Nov 20, 2013 #
7 AM
Cycling intervals 1:00:00 [5] 24.0 mi (24.0 mph)
ahr:150
6 x 5mins/2 mins
Tuesday Nov 19, 2013 #
Note
(rest day)
Monday Nov 18, 2013 #
9 AM
Cycling 40:00 [3] 14.0 mi (21.0 mph)
ahr:150
Club WATT bike event
Racing 6 others at a time we TTd 500m, 1000m and 4k.
I was beaten by a lad with huge legs on the two shoerted distances but managed to scrape a W with a spirited effort in the 4k. Fooked after
Racing 6 others at a time we TTd 500m, 1000m and 4k.
I was beaten by a lad with huge legs on the two shoerted distances but managed to scrape a W with a spirited effort in the 4k. Fooked after
Sunday Nov 17, 2013 #
9 AM
Cycling long 3:09:00 [3] 55.0 mi (17.5 mph)
ahr:130
Long solo ride in the drizzle, out to Owler bar then Hathersage, Hope, Edale, Mam nick and then over to Sparrow pit back through peak forest and through to Bakewell, in a rush so had to go up Rowsley bar to make time back- sadly I cant upload my ride as garmin screwed :(
Saturday Nov 16, 2013 #
2 PM
Cycling race (NDXCL Rnd 9) 55:56 [5] 11.5 mi (12.3 mph)
ahr:170
Holme Pierrepoint was a stunning venue for a race today and very varied with lots of single track woodland and some very hairy cambered turns.
For some reason, it was my day today. It was so much fun, I was aggressive and gutsy and got my best place ever in the biggest field for a while. I put my road wheels on which also made a difference, but I also rode with conviction.
On a high and considering that my back is in bits again from 2 poxy runs I feel content that this may now be my sport. It is lots of fun..when it goes right .
Work to do to move up now.
For some reason, it was my day today. It was so much fun, I was aggressive and gutsy and got my best place ever in the biggest field for a while. I put my road wheels on which also made a difference, but I also rode with conviction.
On a high and considering that my back is in bits again from 2 poxy runs I feel content that this may now be my sport. It is lots of fun..when it goes right .
Work to do to move up now.
Cycling 13:13 [3] 3.0 mi (13.6 mph)
Warm up
Friday Nov 15, 2013 #
1 PM
Cycling 1:20:00 [3] 23.25 mi (17.4 mph)
Nice ride out with Danny a mate I've made from the club.
He showed me a nice route and kindly fell off on a hill that he was racing me up...
On Abx for a sinus infection which has been making me feel cack for 3 weeks
He showed me a nice route and kindly fell off on a hill that he was racing me up...
On Abx for a sinus infection which has been making me feel cack for 3 weeks
Thursday Nov 14, 2013 #
7 AM
Cycling 52:00 [3] 16.0 mi (18.5 mph)
ahr:127
Early morning Tabata
7 mins warm up 8 mins working from mall to big gears each minute
5 mins easy
4 mins of 20secs flat out/10secs
5 min warm down
then IW
7 mins warm up 8 mins working from mall to big gears each minute
5 mins easy
4 mins of 20secs flat out/10secs
5 min warm down
then IW
5 PM
Cycling 1:11:52 [3] 18.25 mi (15.2 mph)
HFW then on to Tom and Michelles to see Betty (and them)
Shit scary over the tops in the dark to Owler bar and down in to Totley, not my bag
Shit scary over the tops in the dark to Owler bar and down in to Totley, not my bag
Wednesday Nov 13, 2013 #
7 AM
Cycling 54:38 [3] 14.5 mi (15.9 mph)
ahr:136
IW- shit scared of black ice.
Cycling 50:21 [3] 12.0 mi (14.3 mph)
ahr:120
HFW- boring via post office
12 PM
Fab Abs and T-shirt arms (Core 2 november wk 1) 20:00 [3]
Tuesday Nov 12, 2013 #
7 AM
Cycling 58:45 [5] 23.0 mi (23.5 mph)
ahr:150
6 x 5mins/2mins turbo- frustrated through out due to shit resistance yet again on the turbo.
And then I got off and realised why... knob head
And then I got off and realised why... knob head
12 PM
Fab Abs and T-shirt arms (November week 1 core 3) 20:00 [3]
Monday Nov 11, 2013 #
Note
(rest day)
Rest
Fab Abs and T-shirt arms (November week1 core 4) 20:00 [3]
Sunday Nov 10, 2013 #
1 PM
Cycling race (Wessex league Cx) 58:46 [5] 12.5 mi (12.8 mph)
ahr:170
Wessex league Cx at Oxford Brookes Uni.
Down in Oxford visiting the outlaws, haven't raced cross for a while so was pleased to see this race coincided with my visit down and was 10 minutes from their house.
On assessment I decided that my tactic would be to dismount for the tricky entrance to the woods, re mount fr a short period then dismount and run the very muddy section.
On my practice lap I could ride the woods, but it was so claggy that it was a mechanical waiting to happen.
My tactics paid off. i had a decent ride and held my own on the flatter sections. In the woods I did my over taking, craxy how many people were trying to ride it and I jsut ran past them all.
I did get lapped (a regular occurrence) but only by two and its important to note that these guys had 2-3 spare bikes and were swapping bikes every lap allowing them to ride through all the muddy sections.
When I finished there was no one in sight who I could have worked to, so in my head, I take it as I won my own personal race.
Really enjoyed it.
Down in Oxford visiting the outlaws, haven't raced cross for a while so was pleased to see this race coincided with my visit down and was 10 minutes from their house.
On assessment I decided that my tactic would be to dismount for the tricky entrance to the woods, re mount fr a short period then dismount and run the very muddy section.
On my practice lap I could ride the woods, but it was so claggy that it was a mechanical waiting to happen.
My tactics paid off. i had a decent ride and held my own on the flatter sections. In the woods I did my over taking, craxy how many people were trying to ride it and I jsut ran past them all.
I did get lapped (a regular occurrence) but only by two and its important to note that these guys had 2-3 spare bikes and were swapping bikes every lap allowing them to ride through all the muddy sections.
When I finished there was no one in sight who I could have worked to, so in my head, I take it as I won my own personal race.
Really enjoyed it.
Cycling 15:00 [3] 3.0 mi (12.0 mph)
ahr:145
Saturday Nov 9, 2013 #
2 PM
Cycling 1:18:00 [3] 25.25 mi (19.4 mph)
ahr:131
Planned 2 hours, 15 minutes in had a puncture. No problems repairing but the toffending thorn took some working in order to remove from the tyre! Puncture repair kit needs tweezers for future reference.
Hating this weather, cant relax on the greasy surfaces!
Hating this weather, cant relax on the greasy surfaces!
Friday Nov 8, 2013 #
7 AM
Cycling 1:01:00 [3] 18.0 mi (17.7 mph)
Loved it this morning
Bit of a fanny downhill as didnt trust what was under me, my training is poor at the minute due to getting my head around the weather and having problems with my turbo, but this was a nice blast
Bit of a fanny downhill as didnt trust what was under me, my training is poor at the minute due to getting my head around the weather and having problems with my turbo, but this was a nice blast
Thursday Nov 7, 2013 #
Note
(rest day)
Having a funny old time of it at the moment
Woke up shattered this morning. It looked stunning outside and I really wanted to get out in it, but I felt overreached (despite relatively little training)
So decided ot drive in.
I planned to turbo this evening (having just had the turbo fixed) However, the resistance is not changing on my turbo, so it was pointless and I got off.
Feeling very out of sorts and fed up of spending money
Woke up shattered this morning. It looked stunning outside and I really wanted to get out in it, but I felt overreached (despite relatively little training)
So decided ot drive in.
I planned to turbo this evening (having just had the turbo fixed) However, the resistance is not changing on my turbo, so it was pointless and I got off.
Feeling very out of sorts and fed up of spending money
Wednesday Nov 6, 2013 #
9 AM
Cycling 1:01:06 [3] 11.5 mi (11.3 mph)
ahr:148
I deliberately planned my days off to allow some decent off road training this week following a weekend of working.
My planned session was 6 x 10 mins at holmebrook valley with upills, downhills dismounts and steps.
Frustratingly after two reps my brake pads had completely worn down.
I cycled as close to home as I could get by going uphill, then on the descents I got off and ran with the bike. My back now hurts.
Disappointed as I was really looking forward to this session
My planned session was 6 x 10 mins at holmebrook valley with upills, downhills dismounts and steps.
Frustratingly after two reps my brake pads had completely worn down.
I cycled as close to home as I could get by going uphill, then on the descents I got off and ran with the bike. My back now hurts.
Disappointed as I was really looking forward to this session
Cycling 15:00 [3] 4.0 mi (16.0 mph)
ahr:120
Warm up
Tuesday Nov 5, 2013 #
10 AM
Cycling 1:42:00 [3] 18.0 mi (10.6 mph)
ahr:135
2 laps of pines, vey muddy and vefy pleasing in that i got pbs on each lap despite previous attempts being in better conditions, so that is re-assuring.
I got dropped at the start by Danny, my riding companion however, showing that I have one hell of a long way to go yet!
I got dropped at the start by Danny, my riding companion however, showing that I have one hell of a long way to go yet!
Monday Nov 4, 2013 #
7 AM
Cycling 33:39 [3] 9.0 mi (16.0 mph)
ahr:130
Annoyingly Hatti turned off my charger at the plug socket, so my planned early morning ride to enjoy the lovely weather was thwarted. Luckily a total no show was saved by my body clock
Into work heavy back pack (loving this as a training tool)
Into work heavy back pack (loving this as a training tool)
12 PM
Fab Abs and T-shirt arms (October week 4 day 4) 20:00 [3]
4 PM
Cycling 1:12:00 [3] 20.0 mi (16.7 mph)
ahr:123
Post 20 wek scan pootle onto Beeley moor- finally got round with the lights and it was enjoyable.
Although pitch black, I'm hoping riding the moor is much safer than busy roads- not sure how Im gonna cope when the temp drops, bit nervous about black ice. Also, despite having my best gear on (nothing too flash, but cold weather cycling oriented), I was cold tonight
Seriously need to bite the bullet and buy new shoes, my feet just cant handle these shoes/cleats
Although pitch black, I'm hoping riding the moor is much safer than busy roads- not sure how Im gonna cope when the temp drops, bit nervous about black ice. Also, despite having my best gear on (nothing too flash, but cold weather cycling oriented), I was cold tonight
Seriously need to bite the bullet and buy new shoes, my feet just cant handle these shoes/cleats
Sunday Nov 3, 2013 #
7 AM
Cycling 57:30 [3] 15.25 mi (15.9 mph)
ahr:140
IW
Leaves everywhere, branches every where, puddles everywhere
But the forcast wind and rain was no where to be seen- great ride in to work!
How I didnt get a puncture I'll never know!
Leaves everywhere, branches every where, puddles everywhere
But the forcast wind and rain was no where to be seen- great ride in to work!
How I didnt get a puncture I'll never know!
5 PM
Cycling 26:13 [3] 6.5 mi (14.9 mph)
ahr:112
HFW- Warm up
Cycling 32:00 [5] 8.0 mi (15.0 mph)
ahr:140
Holymoorside triangle
Up hill on one side, false flat on the next, downhill on the next
Recoery on the down hill
Great little session
Couldnt be arse with a warm down
Roughly 2 min efforts and 1 min rec
Up hill on one side, false flat on the next, downhill on the next
Recoery on the down hill
Great little session
Couldnt be arse with a warm down
Roughly 2 min efforts and 1 min rec
Saturday Nov 2, 2013 #
Note
(rest day)
Late night at a leaving do and generally feeling knackered- rest day brought forwards
Friday Nov 1, 2013 #
7 AM
Cycling 1:00:25 [3] 15.25 mi (15.1 mph)
ahr:122
IW
5 PM
Cycling 29:30 [3] 6.5 mi (13.2 mph)
ahr:105
Warm up home from work
6 PM
Cycling 47:00 [3] 15.0 mi (19.1 mph)
ahr:136
Turbo session- resistance a little wierd on turn- afterwards I realised it was broker. Another embarrassing trip to the cycling shop beckons where he makes out I'ma clueless half wit- all I did was change the turbo tyre....
Session of 2 sets of long affort followed by short effort, 30s rec after long 60s after short
2(5',1',4',2',3',1')
Felt tough
Session of 2 sets of long affort followed by short effort, 30s rec after long 60s after short
2(5',1',4',2',3',1')
Felt tough