Training Log Archive: DolfIn the 7 days ending Aug 5, 2012:
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Sunday Aug 5, 2012 #
Ride 41:00 [3] 19.0 km (27.8 kph)
shoes: Giant TCR C2
Ride with Jacko, Adam, & Gianni. Plan was to ride from Jacko's up to Two Rocks and back to get in about 100km at an easy pace.
Didn't turnout like planned. As we were riding along Connoly Drive near Clarkson high school I heard a snap and for no apparent reason one of my front spokes had broken. This has now happened twice in the last couple of months, it was next to the spoke that was replaced so perhaps the tension wasn't correctly adjusted.
Luckily we were planning on meeting MattJ at Butler so Jacko was able to call him and he picked me up and I walked the short distance home from the community centre car park while the others continued on with the ride.
Didn't turnout like planned. As we were riding along Connoly Drive near Clarkson high school I heard a snap and for no apparent reason one of my front spokes had broken. This has now happened twice in the last couple of months, it was next to the spoke that was replaced so perhaps the tension wasn't correctly adjusted.
Luckily we were planning on meeting MattJ at Butler so Jacko was able to call him and he picked me up and I walked the short distance home from the community centre car park while the others continued on with the ride.
Run 1:49:00 [3] 20.5 km (5:19 / km) +175m 5:06 / km
shoes: Hoka One One Stinson Evo's
After getting home I decided not to waste the morning and as the ride was short and at a cruisy pace I decided to head out for a run.
I ran north through Butler, through the area being developed and then linked up some trails through the dunes alongside Marmion ave up to Alkimos. I then ran along the cleared area about 10-15m away from the road up to the Pipidinny roundabout. Rather than run an out and back I decided to run along Pipidinny Rd which has a couple of nice hills, to Wanneroo Rd, then back down alongside Wanneroo Rd, taking trails when I could to Romeo Rd, then a short sandy track before coming back through the area being cleared into Butler and back home.
Happy to get through this run feeling comfortable. Not what I had planned for the morning but good to salvage a decent session after a disappointing start.
I ran north through Butler, through the area being developed and then linked up some trails through the dunes alongside Marmion ave up to Alkimos. I then ran along the cleared area about 10-15m away from the road up to the Pipidinny roundabout. Rather than run an out and back I decided to run along Pipidinny Rd which has a couple of nice hills, to Wanneroo Rd, then back down alongside Wanneroo Rd, taking trails when I could to Romeo Rd, then a short sandy track before coming back through the area being cleared into Butler and back home.
Happy to get through this run feeling comfortable. Not what I had planned for the morning but good to salvage a decent session after a disappointing start.
Friday Aug 3, 2012 #
Windtrainer 1:05:00 [4]
shoes: Giant TCR C2
Sufferfest (Angels) with Trainerroad.
Tough session, nice to see all the stats at the end but will be much better when there are more training sessions to compare them to.
Tough session, nice to see all the stats at the end but will be much better when there are more training sessions to compare them to.
Thursday Aug 2, 2012 #
Run (Trail) 1:25:00 [3] 14.8 km (5:45 / km) +346m 5:09 / km
shoes: Hoka One One Stinson Evo's
Run with Jacko from the Hester Rd end of the Neerabup trail, a short way past Romeo Rd then return. Nice easy paced run although the few km's near Romeo Rd were still very sandy and uneven making that section a bit of a slog.
Not too cold with a few showers along the way made it a pleasent night for running.
I haven't uploaded to garmin connect yet as I need to pair the watch every time so I've copied Jacko's data. The total climb seems a bit on the high side, I'd guess it was probably closer to 175-200.
Not too cold with a few showers along the way made it a pleasent night for running.
I haven't uploaded to garmin connect yet as I need to pair the watch every time so I've copied Jacko's data. The total climb seems a bit on the high side, I'd guess it was probably closer to 175-200.
Wednesday Aug 1, 2012 #
Windtrainer 1:00:00 [4]
shoes: Giant TCR C2
Trainer road 20 min test to estimate FTP. Session is actually 1 hour with warm up, gradual build, a 5 min all out and the 20 min main test.
As mentioned before, I don't care how accurate it is. The main thing is I can compare my workouts and see progress as long as I keep the tyre pressure and pressure from the wind trainer consistent.
After doing the previous session on the default 200 and needing to increase it as I went I knew it would be up from that. My new FTP is now 303 so I'll be sure to suffer more in future workouts.
Squeezed in the session while no one was home so I could do it in the lounge & stream it to the big screen TV rather than the laptop.
As mentioned before, I don't care how accurate it is. The main thing is I can compare my workouts and see progress as long as I keep the tyre pressure and pressure from the wind trainer consistent.
After doing the previous session on the default 200 and needing to increase it as I went I knew it would be up from that. My new FTP is now 303 so I'll be sure to suffer more in future workouts.
Squeezed in the session while no one was home so I could do it in the lounge & stream it to the big screen TV rather than the laptop.