x2

2x5 mile fast rides.

Meeting held to plan Kington sportive 2014

very sore left knee

Back in action

Finy some training, clockwise ascent of the Bonsai Mountain using lil t as ballast. All data lost due to lil t hiding the monitor.

Slack week

Sunday

8 mile fast ride

Monday

5 mile fast ride
5 mile moderate ride


Tuesday

5 mile fast ride
5mile moderate ride

Wednesday

5 mile fast ride
1 hour spinning peak HR 186
5 mile moderate ride

Thursday

5 mile fast ride
Arrival of 2 litters of puppies meant attention diverted elsewhere

Friday

2 mile bimble around Kington with dogs to advertise Hounds for Hero's W3P2P

Saturday

No training. Dog watching.

Behind again

Tuesday 

Rest day

Wednesday 

42 mile ride 2 hours 24 mins av speed 15.5 mph max speed 39.52 mph cals 4250 (inc spin class) ascent 1916ft lovely sunny day massive row with fat dickhead lorry driver who tried to kill me. Row involved police, him getting the sack and a formal apology offered by Tarmac.

Spin class 1 hour mixed session and insane sprints.

Thursday

1 hour x trainer far too hot to train

weight now 15 stone 8 pound total loss so far 2 stone 1.5 pound of lard

Friday

Rest day

More gels, inner tubes, zero tabs and a helmet camera ordered ready for epic adventure.

Found out today that a friend plans to do Jogle ride in 6 days. That's some ride!

No let up

Recovery ride today, 2x 5 miles, slow, bpm never over 105 max speed 20mph. Very sore backside! Felt good otherwise. Did consider swapping saddle to a comfy cushion.

Kington Sportive

 Man test.
Kington Sportive- an excellent event
totals 82 miles 6 hours 14 mins 56 seconds average speed 13 mph max 41.64 mph ascent 6348 feet, 4579 cals, av hr bpm 126 max hr 179 on an insane climb out of Rhayder

Felt good, 2nd stage felt like puking but overall felt good, fell off in low speed collision, mile 75 felt like feet were on knife blades, drank 6 litres of various liquids, no real pains, left knee fine, arse sore. Glorious sunny day, lots of headwinds.

Rest day

Mega sore left knee and everything conspired to bang into it including this doofus who is also doing the W3P2P walking stages, his bike riding skills are not up too much.

Tomorrow is the Kington Sportive. 30 degrees heat, bad knee. What could go wrong? :)

Take it easy

2 x 5 mile recovery rides, kept heart rate below 100bpm av speed 15mph av bpm over 5 miles 84bpm.

Love this weather!

Another scorcher of a day 2 x moderate 5 mile rides 1 hour on x trainer

All in a days work

5 mile recovery ride, nice and easy, 14 mins

40 mile training ride, very hilly, 2 hours 38mins av speed 15mph max speed 36.23, calories 1754,av hr 127 max 151 ascent 2145 descent 2057. 

1 hour spinning training sprint drills and hills

5 mile recovery ride

Loving the sunshine, here's Elf trying to get picked for the Downhill All the Way challenge, Sorry Elf Spotty has the only space allocated to, hes the W3P2PK9!. 

Lots done

22 miles 1 hour 21 mins inc puncture, sunny, av speed 15.75 mph max 40.21 mph, ascent 1187 descent 1179, 900 plus cals, av bpm 119 max 155 good fun ride 40 mins on X trainer 480 cals av bpm 137 max 149 5 mile recovery ride 13 mins av speed 17mph max 27.29 pulse raised to max by dickhead in TARMAC lorry 5 mile recovery ride no stats.

Recovery

2 x 5 mile recovery rides Have got little t's cold

Duathalon

Could not face the tension of watching the Wibledon final so did a run and bike ride, this was also to collect bike from office Time 1 hour 7 minutes 21 seconds Distance 8.2 miles av speed 7.27 mph max speed 20 mph ascent 1312 feet descent 1148 feet cals 899 av bpm 137 max bpm 159 sore legs, happy enough with time as this included toilet stop and change from running kit to riding kit. Got back to watch Andy Murray win too!

Ouch

Osteopath did me over.

No training due to crying

solo effort

1 x 5 mile bike ride

1 x slow circuit of Bonsai Mountain with apprentice smallholder

no time for more training today

moving on

2x 5 miles fast rides

1 hour on x trainer

weigh in at 16 stone 9.5 pounds. Loss of 2 stone in 7 weeks.

Going nowhere

Wednesday

1 very boring but intense hour on the x trainer 861 cals av bpm 119 max 154

Not a Dry Run

Practice "jog" up Pen-yFan in the Brecon Beacons, typical Welsh summer weather, horizontal freezing rain, Rocky and I made good time, 4 miles 55 mins 33 seconds av speed 4.06 mph max speed 10.76 mph cals 759 ascent 1476ft descent 1476ft.

Very wet finish, sore right heel after picking up a stone in trainer and lacking sense to stop and remove it.

Welsh 3 Pedals to Peak 2013

150 miles
3 Mountains
2 bikes
1 Challenge
Do it in 24 hours!

8th August 2013

Getting faster

New PB 17 miles 57.03 seconds av speed 17.54 mph  max 40.81 mphascent 660 ft decent 660 ft 695 cals av hr 124 max 155 sunny dry and head wind.

Sore left knee.

Again.