Month: July 2011

training run #308

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Saturday 9 July, 07:34.

Mild, 15C, overcast but sun broke through later. Nice breezes on parts of the lap.  Aimed to replicate last week’s 4 long laps of RV but felt good so did 3 long laps and 2 laps of main lake.  Carried about 800ml cordial in Camelbak and it lasted the whole run, just had a sip left at the finish.  Felt good, able to keep going at reasonable pace and OK HR.

Distance:  21.8km
Time:  2:12:21
Avg HR:  149bpm
Avg pace:  6:04 min/km
Avg cadence:  86spm

bike loan (BikeBoost)

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Wednesday 6 July

Picked up my loan bike for the BikeBoost challenge.  It’s a Raleigh Urban 2, I found it on various bike shop sites probably a 2010 model.  Fully set up for commuting with full mud guards, lights, rear rack with one pannier, puncture outfit and I’m kitted out with helmet, reflective waistcoat and reflective trouser bands.  There’s also a U-lock to stop the bike disappearing!

Cycled home with it – the first long trip on a bike for ages (several years) .  Went across Manor and down Stradbroke to get home.  A few testing hills but got the hang of the gears and managed fine.  Traced the route on mapmyrun and its 7.75 miles / 12.5 km or thereabouts.  Getting up the first hills into the Manor took 25 mins, but the overall journey took 51 mins.  And I was coasting most of the downhill bits rather than pedalling in a big gear ‘cos I hadn’t figured out the chainring changer until the end of the run; I was clicking it the wrong way, effectively shifting down instead of up 🙂

Resting tomorrow (back on the tram to work) and have a trip to Leeds on Friday, but I feel good about using the bike for commuting most of next week hopefully.

I have to load journeys and post comments on a BikeBoost website to record my participation in the challenge.  I’ve got the loan bike for 4 weeks, and have to return it between 10 and 12 August.

training run #307

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Tuesday 5 July, 18:38.

Warm 20C, bright overcast and breezy.  Went for 2 laps of RV trying to keep HR in low 140s.  Didn’t struggle at all but got slower and slower to keep HR in check.

Distance:  9.54km
Time:  1:00:58
Avg HR:  144bpm
Avg pace:  6:23 min/km
Avg cadence:  79spm (cadence only varied between 78 and 81 throughout, very even spm)

training run #306

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Sunday 3 July, 08:16.

Sunny, hot, about 18-20C.  Went for 4 laps of RV.  Drank 500ml of water from Camelbak by end of 2nd lap and felt hot and dehydrated for rest of the run.  Last lap was a struggle, slowed a bit.

Distance:  19.07km
Time:  1:55:31
Avg HR:  156bpm
Avg pace:  6:03 min/km
Avg cadence:  86spm

training run #305

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Friday 1 July, 17:31.

My second ‘mid-week’ run on a Friday evening for a change; partly due to working pattern this week.  Warm, 20C, sunny, wore a bit of sun cream and it was hot in the sun, cooler in the shade.  Nice breeze on north lake.  Did 2 laps of RV, felt fine, was well hydrated at the start.  Tried to balance reasonable speed and keep HR from running too high.

Distance:  9.6km
Time:   57:03
Avg HR:  150bpm
Avg pace:  5:56 min/km
Avg cadence:  83spm