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Training Log Archive: Mowbs

In the 31 days ending Aug 31, 2011:

	activity	#	time	miles		km		+m
	Cycling	18	16:33:51	283.06	(17.1/h)	455.54	(27.5/h)	1840
	Running	7	4:21:25	36.69	(7:08)	59.04	(4:26)	185
	Tennis	1	30:00
	Total	25	21:25:16	319.75		514.58		2025
averages - sleep:8.1 rhr:71 weight:143.8lbs

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Wednesday Aug 31, 2011 #

7 PM

Cycling race (Time Trial) 27:07 [5] 16.11 km (35.6 kph) +25m
ahr:176 max:182 rhr:80

New PB but a tad disappointed I couldn't get under 27mins :(

I was Race Number: 50 so it was actually getting dark when I started. Really needed my light, and the wind had picked up. Second leg was 2kph slower than first.

OUT: 36.7kph
IN: 34.7kph

Good fun though. It's a shame it's the last of the season, but I guess it's because of the lack of light. There were another 15 riders after me! So they came back in even worse conditions.

Cycling warm up/down 23:00 [3] 10.0 km (26.1 kph) +20m
ahr:146 max:166 rhr:8

I arrived at 6:30 but had to wait till 7:40pm to start! So I probably did a bit too much warm up. And didn't help the nerves.

Tuesday Aug 30, 2011 #

Note
(sick) (rest day)

Monday Aug 29, 2011 #

1 PM

Cycling 33:30 [3] 17.44 km (31.2 kph) +47m
ahr:157 max:184

Tried out TT bars. Was a tad pissed off so just went to Middlewich and back via HC.

Type Distance Time Total Time Speed Avg HR Max HR Notes
1 Interval 0.18 km 0:49.83 0:49.83 13.00km / hr 96 100
2 Interval 5.86 km 10:32.21 11:22.04 33.37km / hr 161 188
3 Interval 0.4 km 0:55.55 12:17.59 25.92km / hr 156 168
4 Interval 2.78 km 4:38.24 16:55.83 35.97km / hr 167 172
5 Interval 2.11 km 3:34.48 20:30.31 35.42km / hr 170 172
6 Interval 1.31 km 2:38.83 23:09.14 29.69km / hr 161 171
7 Interval 2.84 km 5:02.73 28:11.87 33.77km / hr 167 172
8 Interval 1.98 km 5:21.40 33:33.27 22.18km / hr 131 169

Sunday Aug 28, 2011 #

8 AM

Cycling 3:01:30 [3] 84.0 km (27.8 kph) +250m
ahr:143 max:173 rhr:72 slept:8.0 weight:147lbs

A grim start to the morning's ride with Jonathon didn't put us off, and the small shower soon disappeared leaving us just with some damp roads and puddles to contend with. We did 36km in a bit of a warm-up loop through Goostrey, Blackden Heath, Withington Green, Siddington then we hopped on the A537 at the Chelford roundabout and entered Wilmslow through Chorley on Knutsford Rd.

In wilmslow we met Simon, John and Craig (Westmead Team 88 club guys) at Barclays. They were nice guys, all old enough to be my dad mind... We started by heading towards Altrincham through the tunnels under Manc Airport. Simon had a spectacular crash in the second tunnel which saw him fly over his handle bars and land on his head and shoulder. This was due to there being a curbed footpath instead of the cycle path that was in the previous tunnel. There was a bit of damage to his bike but amazingly he managed to carry on cycling!!!

After Alty we entered totally uncharted territory as I cycled past the back of Dunham Massey because it's been ages since I'd been round there and can't remember any of the roads, plus just after Partington we hit the 60km mark so new longest ride already!!!

Me and Jon turned off just before Lymn and came back through High Legh, Mere and Knutsford. Me returning home on my own for last 5km. It was a really nice ride and glad I chose it over the skyride. Awesome weather in the end!!

Wednesday Aug 24, 2011 #

7 PM

Cycling warm up/down 5:30 [3] 2.0 km (21.8 kph) +6m
ahr:146 max:164

Warm-up before TT. To Chelford roundabout.

Cycling warm up/down 6:00 [3] 2.7 km (27.0 kph) +8m
ahr:142 max:161

Warm-up before TT

Cycling race (Time Trial) 12:22 [5] 7.77 km (37.7 kph) +12m
ahr:170 max:179 rhr:75

Time-Trial until Booths Hall Roundabout where I crashed.

Cycling race (Time Trial) 15:38 [4] 7.86 km (30.2 kph)

Second section of TT. From crash to finish...

Tuesday Aug 23, 2011 #

6 PM

Running 28:31 [3] 6.41 km (4:27 / km) +23m 4:22 / km
ahr:168 max:178 rhr:75 slept:10.0 shoes: Adidas Supernova Sequence

Across fields to Bells and back along river via A50 and Townfield lane. Had to cram it in quickly before dinner.

Monday Aug 22, 2011 #

6 AM

Cycling 1:20:00 [3] 35.7 km (26.8 kph) +210m
ahr:146 max:172 rhr:70 slept:5.5 weight:145lbs

Early ride (6:30am) around Cuddington and that general area with Mr Rands from his house. It was a really nice morning for it... only a few dicks out on the roads.

Sunday Aug 21, 2011 #

8 AM

Cycling 2:10:00 [3] 60.0 km (27.7 kph) +210m
ahr:144 max:170 rhr:70 slept:6.5

An early morning cycle with Jonathon. The original idea was to hook up with his cycling club over in wilmslow at about 9:30, but in the end we just did a loop on our own. It was a really nice ride.

Went down A50 and cut down through Twemlow heading for Swettenham. Instead we went across to A34 and over to Macc. Then back to A34 and over to Wilmslow. We came back down Seven Sister's Lane. It was nice not to have to think about where we were going and I've mapped some more roads in my head now.

Saturday Aug 20, 2011 #

3 PM

Running 22:55 [4] 5.73 km (4:00 / km) +15m 3:57 / km
ahr:170 max:182 rhr:78 slept:9.0 shoes: Adidas Supernova Sequence

Normal route. New PB by another 45seconds! Really pleased. I actually just got bored and decided to go out.

Friday Aug 19, 2011 #

12 PM

Cycling 36:25 [3] 16.9 km (27.8 kph) +106m

Cycled to beth's then went to cinema. Used back road to Davenham and went over footbridge where the road just falls onto railway... Some of paths along the A556 were really annoyingly bumpy.

Wednesday Aug 17, 2011 #

4 PM

Cycling 9:00 [3] 3.95 km (26.3 kph) +7m

Post Office

7 PM

Cycling race 27:54 [5] 16.11 km (34.6 kph) +27m
ahr:171 max:204 rhr:80

Time Trial with Westmead Team 88 cycle club. Johnathon said I should come along and I really enjoyed it! I was aiming for sub 30 and managed 28!!! Sooo pleased. I really paced myself well.

Route was from near Mum's work to Booths Hall roundabout and back.
The outleg I managed a 34.3kph average
but inwards I hit 35.1kph!

I think having a faster 2nd sector was the way to do it...

I'm gonna do it again next week.

Tuesday Aug 16, 2011 #

10 AM

Cycling 9:52 [3] 3.92 km (23.8 kph) +7m
ahr:138 max:162

Post Office run.

Running 44:31 [3] 9.69 km (4:36 / km) +30m 4:31 / km
ahr:163 max:173

Usual route to Goostrey across fields

Monday Aug 15, 2011 #

10 AM

Cycling 28:00 [3] 11.64 km (24.9 kph) +18m

I cycled via Lostock Station to Northwich station then caught the train to Chester and cycled to Dad's office.

Cycling 8:45 [3] 3.92 km (26.9 kph) +7m

Post Office

Saturday Aug 13, 2011 #

12 PM

Running 1:02:25 [3] 13.4 km (4:39 / km) +48m 4:35 / km
ahr:164 max:177 rhr:78 slept:7.5 weight:144lbs shoes: Adidas Supernova Sequence

Been a fat slob for last 3 days. Done fuck all and mega pissed off with myself cos I kept 'blaming it on the weather'... so today I went and just ran till my muscles were too tight to do any more. Got plenty of nettle stings too to wake me up and did a pretty much completely new route.

Got to Bells then ran down road towards A50 that goes past the Lord's house. But just before their's I spotted a Bridleway so I went down that and it brought me to A50 by Over Peover turning. Ran back along A50. Cut down a minging path by the Toleman's house and finished by going back past the Bells along Middlewich road, past post office but rather than do the extra 5km I'd planned in my head when I wasn't fuckin knackered I decided I'd just trundle home. Made it in one piece.

Cycling with Rands on Tuesday so I should do sommit tomorrow or Monday, but who knows what'll happen. I'm not myself atm...

Thursday Aug 11, 2011 #

Cycling 9:10 [1] 4.0 km (26.2 kph)

To Post Office and back.

Wednesday Aug 10, 2011 #

10 AM

Cycling 9:20 [2] 4.0 km (25.7 kph)

To post office to send broken iPod.

12 PM

Cycling 22:18 [2] 9.57 km (25.7 kph) +14m

Cycled to The Trading Post to buy some bread. Started raining on way home :(

Tuesday Aug 9, 2011 #

7 AM

Cycling tempo 1:26:00 [4] 48.8 km (34.0 kph) +73m
ahr:155 max:176 rhr:75 slept:7.5

An early morning ride with Mr Rands and his training partner Michael.

We did 30miles (48.3km), which was 7 laps of a 4.3mile loop. It was mostly flat round Pickmere, a tiny uphill and downhill which I noticed a lot more in the later laps. We took turns on the front, but I could only manage a few. They were actually really good. Michael was so strong on the bike! It was really tough, but we were aiming for an average of 20mph (32kph), and we nailed it! 4mins inside the target time.

Going out for a long hilly ride next week. Slower though (I hope).

C • I did a whole 4miles today :P 2

Monday Aug 8, 2011 #

5 PM

Running 33:53 [3] 7.55 km (4:29 / km) +25m 4:25 / km
ahr:166 max:188 rhr:79 slept:9.5 shoes: Adidas Supernova Sequence

A nice run across fields to Bells and back via A50. I was contemplating a longer run by going over to Goostrey, but decided I'd get back and then go for a swim. Took forever to get to pool cos of traffic, only to find it was closed cos someone had taken a dump in the pool... Lovely. Really irritating too.

Sunday Aug 7, 2011 #

10 AM

Cycling 2:06:00 [3] 39.0 km (18.6 kph) +700m
ahr:120 max:185 rhr:75

Skyride: Tour de Lancs

Pissed it down for most of the time, kept having to wait for slow people. Bit of a pain. Almost got hypothermia at one point, but overall I'm alive and kicking still. Nice and undulating/hilly route

Saturday Aug 6, 2011 #

9 AM

Running 45:30 [3] 10.51 km (4:20 / km) +28m 4:16 / km
ahr:166 max:177 rhr:78 slept:4.5 shoes: Adidas Supernova Sequence

Took Beth to East Midlands, so a 5am start meant I was home for 9. Decided to make the most of the morning by taking on the morning dew. It turned into a really nice run to Goostrey and back through Shakerley Mere. Did an extra lap of the Mere since I had a bit left in legs. Felt a bit stiff afterwards, but overall it was a good run.
Pleased with pace. I put watch on the map mode so didn't look at time/pace/distance at all until I finished. Don't know whether it made a difference mentally not knowing my speed.

Friday Aug 5, 2011 #

12 PM

Cycling 1:01:30 [3] 29.0 km (28.3 kph) +50m
slept:11.0

Rode over to Middlewich then cut through to Brereton. Turned off A50 and ended up coming home through Goostrey. Quite a nice circuit actually.
Watch ran out of battery after 10mins :(

Thursday Aug 4, 2011 #

2 PM

Tennis 30:00 [1]

With Beth. Won 6-0. It rained a bit but quite warm and we were bored of being stuck inside

Wednesday Aug 3, 2011 #

10 AM

Cycling 45:00 [3] 21.15 km (28.2 kph) +43m
ahr:149 max:168 rhr:75 slept:9.0 weight:142lbs

First cycle in over a month. Just went to Booths and back along A50 to buy food to experiment with a few recipes.

Tuesday Aug 2, 2011 #

10 AM

Running 23:40 [4] 5.75 km (4:07 / km) +16m 4:04 / km
ahr:166 max:179 rhr:75 slept:9.0 weight:141lbs shoes: Adidas Supernova Sequence

Got back from Africa yesterday. Decided to try out Trev's theory that I could be faster than I was before I left cos lost weight and been at altitude. Well he was right. New PB for the route :)
Body not used to running after a month out though. Bit stiff after.

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