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Training Log Archive: FE

In the 7 days ending Sep 17, 2017:

activity # timemileskm+m
  Cycling2 2:13:44 47.6(2:49) 76.61(1:45) 310
  Total2 2:13:44 47.6(2:49) 76.61(1:45) 310

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Sunday Sep 17, 2017 #

Cycling race 1:04:14 [5] 25.0 mi (2:34 / mi) +130m 2:32 / mi
ahr:154 max:160 shoes: Giant A1

25 mile TT - F2a/25 Cambridge CC: What a course, an unknown gem that has barely been used and the winner did 48 something!. A 10 year old DC with a smooth surface, 3 roundabouts and the biggest hill was 15m. Estimate was 67 which I still think with hindsight was a reasonable forecast, based on the speed I should take on the A3 course if I ever have my entries accepted!. A PB by 5min 5sec! Average was a wopping 46s quicker than seasons best 10 mile pace and only 13s slower than my PB, which was probably bettered over the last 10 miles. Two halves were similar speeds.

Aim was stay mentally & physically relaxed and not stress over HR/speed etc, but rather listen to my legs, and to a lesser extent breathing. Keep cadence high and at all costs avoid over tiring legs. The plan was helped by my Garmin deciding to only give av speed rather than actual, which took a very long time to suspect/believe as the idea was to accept the readings and not to try to change them for the better.

Can't get hold of Met Office weather. Reckon it was 11deg at start (delayed due to fog and 14deg by the end -which is far from ideal) with a light diagonal wind giving an av 1 mph quicker back than out (two loops). Missed start by 4 mins, mainly due to putting on a T-shirt under skinsuit after wu(!). So results will show a 3.20 penalty.

First time this season I've got my pacing right. I never struggled and certainly didn't go deep, just like O, when best results come when you don't fight the terrain and go with the flow throughout. I'll never know if I could have gone a lot quicker, average HR was 6 below highest on a 10 this season. Tend to think the proof of the pudding is in the result, especially on a cold day, worth a minute compared to 26degs.

Probably last competitive TT of year and felt until today I'd under performed on every race, when if anything, I'm normally consistent. Need to spend more time on TT bike, even none aero time helps. Hill work will help too, as my lungs had more to give today, but started from a low strength base this year and suffered continual DOMS. Think raising bars by 10mm must have helped and saddle too. Still need to sort out head position, but at least it felt comfortable today, if not super aero.

Cycling warm up/down 20:00 [3] 6.0 mi (3:20 / mi)

Cold misty and damp. Returned to car and put on t-shirt and gloves and was 4 min late for start. Had 20s before start, as the slot by chance was a DNS.

Wednesday Sep 13, 2017 #

Cycling (Fartlek) 49:30 [3] 16.6 mi (2:59 / mi) +180m 2:53 / mi
ahr:146 max:155 shoes: Giant A1

E Horsley-Ripley-W Clandon: Only opportunity to train prior to 25 mile open TT on Sunday. Strong W wind gusting to 30, with a disc. Legs felt reasonable for a change and numbers were encouraging. Raised by 10 (max) and saddle by 3, that seemed to restrict breathing less and raised power. So added another 2/3 onto saddle afterwards. Feeling more confident that gaining a flukey entry on a very fast course will not be entirely wasted.

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