Activity Summary
This Week
- Cycling: 105.72 miles
- Cycling Trainer: 01:00:00
Last Week
- Cycling: 21.74 miles
- Cycling Trainer: 01:50:00
This Month
- Cycling: 127.46 miles
- Cycling Trainer: 01:50:00
Last Month
- Cycling: 185.62 miles
- Cycling Trainer: 07:45:00
Overall
- Cycling: 3195.33 miles
- Running: 17.07 miles
- Cycling Trainer: 58:48:03
Events
Goals
- Goals for 2008 :
- Weight 82kg by mid June
- Weight actual 90.6kg 10/4/2008
- DONE: 6-8 hours on bike per week
- 2-3 gym sessions per week
- DONE: TT: Hainault Hilly (1:33:43)
- DONE Crit: Dunton
- Road races
- DONE (1:10:58): TT: 25
- TT: 50
- TT: 100
- DONE (PB 27:07)TT: evening 10s
- London to Southend
- DONE (Orchid 100): Sportives
May 08, 2008
Turbo trainer- Distance 15.87 miles
- Time 00:55:23
- Max Speed 27.20 mph
- Average Speed 17.19 mph
- Heart Rate Max 174.00 bpm
- Heart Rate Average 143.00 bpm
- Average Pace 3:29 min/mile
- Average Cadence 91 rpm
- Resting Heart Rate 58.00 bpm
0 comments
Power Intervals
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3 min warm up
2x3 @ 120 rpm, then 3 min @ 65 rpm (50x13), 3R
3x3; 2; 1; 30s power @ 95-100 rpm, 3R
6 min warm down, 177 --> 120 bpm
May 06, 2008
E34/14 Heffer Memorial 14 TT- Distance 14.00 miles
- Time 00:38:37
- Max Speed 29.20 mph
- Average Speed 21.75 mph
- Heart Rate Max 177.00 bpm
- Heart Rate Average 166.00 bpm
- Average Pace 2:45 min/mile
- Average Cadence 92 rpm
- Resting Heart Rate 58.00 bpm
0 comments
Five guys rode in Becontree strip tonight, plus Trevor from Basildon CC who went off first. I went second and caught him at the top of the "hill" on the first lap. I could see him, but I was mindful of Terry's advice, from our Sunday recce ride, to take it steady at the bottom of the hill and then kick at the top.
Again stayed at the top of threshold most of the way, dipping into power zones on the hill and the faster stretches.
Came 4th out of 6, but only 10 seconds behind Ian Damant, who was on a full TT machine, complete with silly hat, whereas I was on my road bike. Ian was impressed: he said that TT bars are worth a lot more than 10 seconds. Winners rode 36 something.
Terry came out to spectate.
May 06, 2008
Becontree Wheelers club run- Distance 21.39 miles
- Time 01:19:02
- Max Speed 28.80 mph
- Average Speed 16.24 mph
- Heart Rate Max 163.00 bpm
- Heart Rate Average 137.00 bpm
- Average Pace 3:41 min/mile
- Average Cadence 84 rpm
- Resting Heart Rate 58.00 bpm
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Out to Heffer Memorial TT course and back.
May 06, 2008
Soho Gym WaterlooChest and back
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Dumbbell press 4x8 @ 20kg giant set* with
Dumbbell row 4x8 @ 20kg
Incline Dumbbell press 4x8 @ 20kg
Pull down 4x8 @ 45kg giant set with
Incline Dumbbell press 4x8 @ 16kg
Bent over row** 4x8 @ 45kg (skinny bar)
Assisted dips TE (20) @ 35kg giant set with
Assisted wide grip pull ups TE (7) @ 40kg
Assisted neutral grip pull ups TE (10) @ 40kg
Bench press TE (40) @ empty bar
* 1x15 warm up set @ 10kg
** 1x15 warm up set @ 20kg
May 04, 2008
Becontree Wheelers club run- Distance 54.46 miles
- Time 03:18:57
- Max Speed 30.70 mph
- Average Speed 16.42 mph
- Heart Rate Max 167.00 bpm
- Heart Rate Average 134.00 bpm
- Average Pace 3:39 min/mile
- Average Cadence 85 rpm
- Resting Heart Rate 56.00 bpm
0 comments
Long ride with Terry. Very sunny and warm. Recce'd the Heffer Memorial course, then down past Dunton, out to Billericay and home via Blackmore.
