20th May

Telecom 40's

15min warm up
30 x 40sec efforts in zone 4 with 20 sec recovery
Finish ride in Zone 2
2 mile run to finish

22.86miles
AVS 19.6mph
Time 69.54
Zone 2 26.09
Zone 3 20.31
Zone 4 23.03

AHR 142
MHR 167
Kcal 1095

15th March

Omega Racing Club, Thruxton Circuits

Body weight 85.5kg

Time 65.43

Zone 2 19.39
Zone 3 9.04
Zone 4 17.20

AHR 143
MHR178
Kcal 850

28 miles, just got in the top 20

14th March

Recovery day
Body weight 85kg

13th March

Training prescribed:
'Hour of Power'
75 min. Zone 2 ride, with 2 x10 min Zone4 efforts, with a 10 second sprint every 2 mins.

Body weight 84.5kg

12th March

Training prescribed:
75 min Zone 2 ride.

Body weight 85kg

Session time 86.46

Zone 2 54.03
Zone 3 5.37
Zone 4 3.27

AHR 132
MHR 162
Kcal 962

11th March

Training prescribed:
Max. aerobic intervals.
75 min Zone 2 ride, complete 4 x 4 min intervals at Zone 5 @ 85-95rpm.
5 min recovery between efforts
Finish session @zone 2

Body weight 85.6kg

Time 102.36

Zone 2 30.00 aprox.
Zone 3 9.07
Zone 4 8.44
Zone 5 11.29

AHR 135
MHR170
Kcal 1188

Hard but enjoyable session, I found it tough getting to and keeping in zone 5

9th March

Training prescribed: Peak sprints
10 min warm up.
6 x Small ring sprints starting at 10mph, and shifting up twice, aiming for 110-120 rpm
3mins. recovery between sprints

6 x Big ring sprints, starting at 20mph, and shifting up twice, aiming for 110-120rpm
3mins recovery between sprints

6 x Big ring sprints, starting at 23mph, shifting up twice, and aiming for maximum cadence.
3 mins. recovery between sprints.

Body weight 86.4kg

Time 78.21

Zone 2 27.00
Zone 3 13.39
Zone 4 4.39

AHR 132
MHR 161
Kcal 862

Good session very hard on the legs, but got into the cadence targets, most of the time