Training Log Archive: paul cIn the 7 days ending Apr 20, 2014:
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Sunday Apr 20, 2014 #
Note
(rest day)
I got a mile from the cottage before it started to rain and as my legs were buggered, I turned back for a rest day.
Saturday Apr 19, 2014 #
10 AM
Bike 4:02:48 [3] 61.5 mi (3:57 / mi) +1814m 3:37 / mi
ahr:152 max:173
13/100 Rhigos.
268m over 6.2km at 6/10 rating.
This was a bit more than I expected. I did have potentially 3 hills to knock off but got near the 2nd and cut my route short as I'd done a lot of climb already.
From Brecon past Storey Arms, Hirwaun. Rhigos, Treorchy, halfway up The Bwlch, traced my route back for a little and then finished just north of Merthayr at the tea party. Legs were shot to bits.
268m over 6.2km at 6/10 rating.
This was a bit more than I expected. I did have potentially 3 hills to knock off but got near the 2nd and cut my route short as I'd done a lot of climb already.
From Brecon past Storey Arms, Hirwaun. Rhigos, Treorchy, halfway up The Bwlch, traced my route back for a little and then finished just north of Merthayr at the tea party. Legs were shot to bits.
Friday Apr 18, 2014 #
Event: JK 2014
3 PM
Orienteering 36:06 [0] 2.5 km (14:26 / km) +55m 13:01 / km
A hobble on crutches around the sprint course.
5 PM
Bike 1:05:05 [3] 20.37 mi (3:12 / mi) +231m 3:05 / mi
ahr:153 max:167
12/100 Constitution Hill in Swansea.
59m gain over 293m giving a rating of 4/10
The reason for the 4 was that it was cobbled which made for a very good workout. I then carried on up the valley past Neath.
59m gain over 293m giving a rating of 4/10
The reason for the 4 was that it was cobbled which made for a very good workout. I then carried on up the valley past Neath.
Thursday Apr 17, 2014 #
6 PM
Bike 58:53 [3] 17.61 mi (3:21 / mi) +198m 3:14 / mi
ahr:156 max:175
2 laps to check the bike works with all the new bits on.
Wednesday Apr 16, 2014 #
6 AM
Bike 1:42:12 [3] 29.31 mi (3:29 / mi) +300m 3:23 / mi
ahr:154 shoes: Planet X
Bloody cold getting this done at 6. Power was up though general speed was down.
7 PM
Circuits 1:00:00 [2]
First weights session for a while. All x 20 and core x 30.
Tuesday Apr 15, 2014 #
10 AM
Bike 1:29:46 [3] 25.11 mi (3:34 / mi) +703m 3:17 / mi
ahr:160 max:187 shoes: Planet X
11/100 Mow Cop
1505m long with 170m climb.
This was the 10th from my 100 climbs book and a 9 out of 10 rating. Definitely the hardest yet with the last 200m at 25%. Great day for it and fortunately no other riders out seeing me double over at the top.
1505m long with 170m climb.
This was the 10th from my 100 climbs book and a 9 out of 10 rating. Definitely the hardest yet with the last 200m at 25%. Great day for it and fortunately no other riders out seeing me double over at the top.
Monday Apr 14, 2014 #
12 PM
Bike 1:52:16 [3] 31.94 mi (3:31 / mi) +594m 3:19 / mi
ahr:156
Ranmore, Box hill, Ranmore and then the rear hanger decided to go into my spokes. Fortunately the 4 miles back to the car was mostly downhill which was made easier when I broke the chain and rear mech off.