Rob Engine: January 2005

Monday, January 31, 2005

31 January 2005

1 hr Easy spin

Ride to and from work.

AM - 00:44 (113/141)
PM - 00:42 (109/134)

Felt good to & from work.
Rode on mountain bike.

Sunday, January 30, 2005

30 January 2005

Gorrick MTB Race - Crowthorne

Had a good race. Good conditions - 8 degrees. Used my Viner and had no machincals like last week. Tyre choice a bit poor, but that's all I had.

Highlights: Beating 2 big mtb racers in area, staying with John and putting nearly 5 mins into next place guy.

Placing - 2nd (John V) Elite
Time - 01:50
Av HR - 181
Max HR - 194
Laps - 5

Good - power, speed and technical
Bad - technical (can still improve)

Saturday, January 29, 2005

29 January 2005

4 hours LSD

Rode down south on road bike.
Croydon, Woldingham, East Grinstead, Ashdown Forest, Forest Row and ending in Crawley.

Power range 199-266.

Ave Power - 210w
Dist - 100km
Ave HR - 130
Ave Speed - 27 km/hr
Temp - 6 ave.
Ascent - 1115m

Friday, January 28, 2005

28 January 2005

1 hr easy spin

Rode to work and back on road bike

Dist - 32 km
Ave HR - 122/117
Time: 01:20

Legs a bit tired from the week.

Thursday, January 27, 2005

27 January 2005

Long Intervals

Time - 01:50
Av HR - 144

Warm up - 00:10 (101)
Int 1 - 155/164
Int 2 -159/165
Int 3 - 157 /164
Int 4 - 158/165
Int 5 - 158/166
Cool down - 00:05 (116)

Wednesday, January 26, 2005

26 January 2005

Short Intervals

Did intervals on turbo at home. Very hard with great effort needed.

Ave Power - 267 w

Warm up - 00:10 (114)
Int 1 - 153/157
Int 2 - 152/161
Int 3 - 158/174
Int 4 - 162/178
Int 5 - 166/181
Int 6 - 169/183
Warm down - 00:10 (129)

Tuesday, January 25, 2005

25 January 2005

Long Intervals

Very tough session, but felt good afterwards.

Warm up - 00:05 (121)
Int 1 - 167/181
Int 2 - 178/182
Int 3 - 176182
Int 4 - 175/183
Int 5 - 175/186
Warm down - 00:05 (131)

Monday, January 24, 2005

24 January 2005

1 Hour easy spin

Had a nice and easy recovery spin to work - commuted. Caught the train home.

Ave HR - 123
Dist - 16 km
Time - 00:42

Sunday, January 23, 2005

23 January 2005

Thetford MTB Race
See my picture

Had a good race - flat and fast with lots of twisty single track. Had many mechanicals as I was using my DeKerf and had hardly any gears. Lost the sprint when my chain slipped and came off 20 m before the finish line. A positive start to the mtb season.

Good: Speed, and power
Bad: Technical, preparation, end speed and power

Ave HR - 178
Max HR - 194
Ascent - 205 m
Time - 01:53

Saturday, January 22, 2005

22 January 2005

3 hrs easy with 4 short sprints on climbs

Rode on and off road on mtb. Had a good relaxing ride over to Ranmore, Dorking, Westcott and Box hill before returning home.

Time - 03:00
Ave HR - 133

Did 4 short but fast 30 sec sprints. My legs feel a little tired.

Friday, January 21, 2005

21 January 2005

2 hrs tempo

Rode to work and then then planned to do 2 hours tempo in the Park. After half of the session I turned home as I was feeling too tired and sore.

Dist - 40km
Time - 01:30
Ave HR - ??

Turned out to be a poor training session - could not get the power I needed to so called it a day.

20 January 2005

SHORT Interval

Found the session very difficult. My HR was very high.

Warm up - 00:20 (104)
Int 1 - 166/176
Int 2 - 167/182
Int 3 - 167/179
Int 4 - 166/182
Int 5 - 168/182
Int 6 - 169/184
Warm down - 00:05 (129)

Ave Cad - 92

Wednesday, January 19, 2005

19 January 2005

Long Intervals

Warm up - 00:06 (101)
Int 1 - 162/176
Int 2 - 173/181
Int 3 - 172/182
Int 4 - 169/183
Int 5 - 171/184
Warm down - 00:05 (134)

Very tough and very long. My HR high??? Erica might need to check this?

Tuesday, January 18, 2005

18 January 2005

40 Km Time Trial - indoors

Rode back from work. Set up turbo for the test.

Gradient - 0
Distance - 49 km

Results:
Time - 00:45:43
HR - 170/188
Ave Power - 409
Cadence Ave - 94

Felt very tired befor the test so wasn't expecting a great result. Also, lots of negative things on my mind which is bothering me. The main bother is my continual hunger - always want to eat. So during the test my gut was full and bloated. Need to get this sorted.

Monday, January 17, 2005

17 January 2005

1 hr easy spin

Rode to and from work - commute

Dist - 32 km
Time - 2 x 00:42 mins
Ave HR - 110

Felt good

Sunday, January 16, 2005

16 January 2005

4 hrs tempo with climbs road

Dist - 116.2 km
Time - 04:00
Ave speed - 29.3 km/hr
Ave HR - 147
Ascent - 1425m
Ave Power - 257w

Had a good ride through the Surrey hills on road bike.

Saturday, January 15, 2005

15 January 2005

4 hrs MTB tempo

Time - 04:28
Ave HR - 142

Went off road around Leith Hill with the Nirvana guys. Rode with John for some pictures for the SA magazine. Had a good day on the hills, but very muddy. Rode on my DeKerf with no gears

Friday, January 14, 2005

14 January 2005

2 hrs tempo

Dist - 60.4 km
Time - 02:00
Ave speed - 29.3 km/hr
Ave HR - 153
Ave Power - 257 w

Did my training in the morning. Cold and a bit dangerous. At least the session was over and done with.

Thursday, January 13, 2005

13 January 2005

1 hour easy spin

Rode to work in the morning on my mountain bike - nice and easy - just spinning my legs

Time - 00:45 (113/141)
Dist - 16 km

Wednesday, January 12, 2005

12 January 2005

1 hour easy spin/Rest

Rode to and from work at an easy pace.

Time - 40 mins x 2 = 01:20
Dist - 30 km
HR - 115

Diet - had a great day with food until I got home. Didn't go too over board, but did not have some nice salad - had toast and fish. Suppose this isn't too bad... except I had a packet of sweets.

Tuesday, January 11, 2005

11 January 2005

2 hrs TEMPO

Had a good night sleep - 7 hrs. Raining and a little cold here.

am - did an hours easy spin on the mountain bike. Felt much better. Kept the HR under 125bpm.

pm - Tempo ride around Richmond Park.

Monday, January 10, 2005

10 January 2005

2 hrs tempo -> Easy 1 hr spin.

Although this is planned my legs are finished and I am very tired. So have decided to swap the session with tomorrows. So I'll ride 1 hour easy spin today and do 2 hrs tempo tomorrow.

Sleep - 8.5 hrs

No ride d/t a family duty. Plan to do a spin in the morning.

Sunday, January 09, 2005

09 January 2005

5 hrs FG hilly with climbs

Plan to meet with the team in Farnborough for a 4 hr. Will ride out there and meet them.

Rode out to Farnborough and met the team. Quite strong winds so going was tough. Did 4 hours with team through the country lanes. Great scenery and tough head-winds. Really enjoyable and great to be out with the whole team.

Time - 06:22
HR - 139/179
Dist - 188.3 km
Ave Speed - 30.2
Temp - 9
Ascent - 1160 m
Cals burnt - 5211

Felt great during the ride, but overshot the time planned. Tried to get a train home but the trains were out of service. Just slogged home. Had my recovery drink when I got home, shower and self massage.

Saturday, January 08, 2005

08 January 2005

5 hrs Tempo with climbs

Plan to meet with Jason for a mt bike ride with the Leith Hill gang.

Rode out to Camberley. Did a couple of hours off road on single track with Jay. Feeling good and strong. Had strong headwinds going out. And, great tail winds coming home.

Time - 05:09
HR - 152/189

Friday, January 07, 2005

07 January 2005

Hill Sprints #2

Plan to do the hill sprint intervals in Wimbledon on my way home.

Thursday, January 06, 2005

Some questions about my training - Open

1. Pre-season macro plan. What is it? What are we aiming for and what are the plans before the Cape Epic. I need a clear mental picture.

2. Pre-Epic races. What races are we planning to do? I would like to do the Theford MTB Marathon (23rd of January), the Perfs Pedal Road Race - big one (13 February). I guess that these races are good for preparation.

3. Intervals un-covered. What are the purposes of VO2, LT and Anaerobic intervals.

06 January 2005

LT Intervals (postponed from yesterday)

Got a good 8 hours sleep. Rode into work on my mt bike - taking it nice and easy.
Feeling a bit frustrated that the team stuff has not been sorted out yet... we need to get this sorted as soon as possible.

On my way home had a struggle with general well-being - still feeling a bit frustrated with the distruptions at home and with training from yesterday.

Ended up finishing the intervals at 22:30. A bit too late.

Result:
Time - 01:34 (155/183)

Intervals
Warm up - 00:08 (95)
Int 1 - 164/174
Int 2 - 171/180
Int 3 - 174/181
Int 4 - 175/182
Int 5 - 176/183
Cool down - 00:07 (130)

Wednesday, January 05, 2005

05 January 2005

LT Intervals #2

Due to some personal issues at home and a massage training session with Bridge and Stu I have opted to postpone this session till tomorrow.

Result:
Time: 01:34
Ave HR: 110
Commuted on mt bike taking it easy and

Tuesday, January 04, 2005

04 January 2005

VO2 Intervals #2

The first 3 intervals felt very hard. Was only able to get up to 350 watts. I think this was the static trainer playing up? Then it got a bit easier... and got to 400w with allot of effort. Did a short cool down as I was pretty knackred.

Result:
Time: 00:34
Ave HR: 129
Max HR: 182
Turbo session

Intervals
Warmup: 20 mins (95)
Int 1: 150/160
Int 2: 141/160
Int 3: 146/163
Int 4: 152/176
Int 5: 158/179
Int 6: 159/181
Cool down: 10 min (107)

Monday, January 03, 2005

03 January 2005

1 hr easy spin

Result:
Time: 01:40
Ave HR: 110

Sunday, January 02, 2005

02 January 2005

5 hrs tempo with climbs

Left early in the morning and met up with Stu. Lovely day, but cold. felt good all day and managed to stay well within the limits.

Result:
Time: 05:00
Ave HR: 151
Max HR: 171
Dist: 138 km
Ave Speed: 28.2
Temp: 5
Ascent: 1350m

Saturday, January 01, 2005

01 January 2005

Off or 2 hours tempo

Did 2 hours tempo in Richmond Park. Managed to do 5 laps around the parFelt good, but it was very cold.

Result:
02:10
Ave HR: 152
Max HR: 177
Dist: 65.3 km
Ave Speed: 30.3km/hr
Temp: 1o

Rob Engine