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Training Log Archive: supersaint

In the 7 days ending May 16:

activity # timemileskm+m
  Road cycling5 11:06:41 208.76(18.8/h) 335.97(30.2/h) 2327
  Cyclo-X1 1:15:50 16.29(12.9/h) 26.21(20.7/h) 262
  Mountain biking1 1:05:44 9.13(8.3/h) 14.69(13.4/h) 50
  Total7 13:28:15 234.17(3:27) 376.87(2:09) 2639
  [1-5]7 13:28:12

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Sunday May 16 #

9 AM

Road cycling long 3:44:12 intensity: (3:14 @1) + (16:40 @2) + (2:11:55 @3) + (1:12:23 @4) 115.48 km (30.9 kph) +701m
ahr:134 max:157 shoes: Specialized Tarmac Expert

Decent paced solo effort to York and back. A couple of suspect side roads which turned into muddy tracks, and another soaking on the return leg, but otherwise a pleasant ride on some new roads.

Saturday May 15 #

1 PM

Road cycling tempo 1:56:43 intensity: (3 @0) + (3:05 @1) + (8:50 @2) + (31:51 @3) + (1:12:54 @4) 57.31 km (29.5 kph) +487m
ahr:138 max:159 shoes: Kinesis Racelight v2

A rather wet outing to Skipton and back. 2x 40-min tempo efforts at least kept my mind off the weather.

Friday May 14 #

6 PM

Road cycling tempo 1:46:04 intensity: (9:22 @1) + (20:52 @2) + (33:46 @3) + (39:09 @4) + (2:55 @5) 50.69 km (28.7 kph) +411m
ahr:131 max:162 shoes: Specialized Tarmac Expert

Nice ride up to Bolton Abbey after work. Did a 40-min high cadence tempo effort to the Cavendish before easy return back to Otley.

Thursday May 13 #

5 PM

Road cycling intervals 1:31:06 intensity: (15:24 @1) + (34:12 @2) + (19:22 @3) + (22:08 @4) 37.51 km (24.7 kph) +217m
ahr:120 max:159 shoes: Kinesis Racelight v2

Start of high-end speed work, session of 3x8min efforts. 1st set of 40x20, 2nd set of 30x30, 3rd set of 20x40. Found the recoveries in the first set really short (no surprise), but was able to keep a consistent pace up. Was able to give a good sprint effort for each of the efforts in the last set. Found this surprisingly enjoyable (surprising as was expecting to hate this due to first speed session of the year).

Wednesday May 12 #

4 PM

Cyclo-X 1:15:50 intensity: (15:05 @1) + (33:24 @2) + (17:03 @3) + (10:18 @4) 26.21 km (20.7 kph) +262m
ahr:115 max:157 shoes: Trek XO2

Easy ride round north Leeds on urban trails, got an absolute soaking, but at least it was warm. Bit of an effort back to Alwoodley as got pacing wrong to pick Brontë up.

Tuesday May 11 #

6 PM

Road cycling tempo 2:08:36 intensity: (59 @1) + (4:09 @2) + (48:12 @3) + (1:00:36 @4) + (14:40 @5) 74.97 km (35.0 kph) +511m
ahr:144 max:169 shoes: Kinesis Racelight v2

ARCC chaing gang, group 1 tonight. Good group out, and my first in the front group with full roster of riders. Despite the weather being quite intermittent, I was the only 1 on winter bike so at a disadvantage straight away. Took my turns all the way out to Ilkley, but started to suffer on the climb out towards Addingham. Sat on the back for 10mins and started to pull through again as we were leaving Ilkley. Gaps started to appear quite early on the Chevin, and I had to put in a big effort for 30secs to get round and onto the back of the front group of 6. Clung on for dear life at the back and kept up until the final 400m when the wheel in front let a gap grow. Made it to the lights with 10secs to spare, and gave a good go at sharing workload to the end. Pace ramped up after Bramhope and I clung onto the back to at least see the sprint finish. Happy with ride on 1st session with 1st group, hopefully make it more even with summer bike in a fortnight's time. Got caught in rain shower again on the return leg home.

Monday May 10 #

4 PM

Mountain biking 1:05:44 [1] 14.69 km (13.4 kph) +50m
shoes: Klein Attitude (Blue)

Very easy ride along the Wharfe valley to Pool and back, about as flat a route as you can find round Otley.

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