28th February

Training prescribed:

Zone 2 ride of 75 mins

Body weight 85.4kg

Time 81.05

Zone 2 16.24
Zone 3 0.50
Zone 4 0.00

AHR 119
MHR 148
Kcal 142
I decided I should take it easy today as I have a long ride planned

27th February

Training Prescribed;
Recovery ride or rest day

Body weight 85.9kg

Time 85.37

Zone 2 32.08
Zone 3 10.03
Zone 4 0.43

AHR 131
MHR 156
Kcal 949

Not exactly a recovery ride at 18.5mph average, but it was sunny, so it had to be done

26th February

Training prescribed:
Micro bursts.
75 min zone 2 ride with 2 sets of 25 x15 sec efforts in zone 4 with 15sec recovery.
5mins between sets.
Finish ride in zone 2

Body weight 86.1kg

Session time 88.00

Zone 2 37.52
Zone 3 9.21
Zone 4 19.08

AHR 139
MHR 163
Kcal 1082

Very pleased with todays session, able to keep to the required zones, and felt comfortable

25th February

Training prescribed:
Telekom 40's
75min zone 2 ride with 2 sets of 30x40sec big gear efforts @zone 4
take 5mins between sets.
finish ride in zone 2

Body weight 86.5kg

Ride time 94.24
Zone 2 34.09
Zone 3 4.59
Zone 4 0.24

AHR 127
MHR156
Kcal 966

Nothing in my legs today, couldn't get anywhere near zone 4, turbo session last night, ruined it for today.

24th February

Turbo session.

Body weight 86.8kg

Zone 2 session

Time 75.04

Zone 2 57.32
Zone 3 1.16

I had to swap the road for the turbo, as I ran out of time today, absolutly hated it

23rd February

Recovery day

Body weight 87kg

Recovery ride of 30 minutes approx, no readings taken

22nd February

Team Ride

Body weight 87.4kg

Time 189.53
Zone 2 102.07
Zone 3 63.01
Zone 4 36.37

AHR 129
MHR 177
Kcal 2237

Very fast for the first hour, but I could not keep it up , so I left Graham and Toni to it, and rode
the rest on my own.
I'm glad this weeks over, as it's been exhausting workwise.

21st Febvruary

75 min. Zone 2 ride

Body weight 86kg

Decided on a rest day, as I'm still tired. Still worked 13 hours through!

20th February

Sweet spot: 75 min ride in Zone 2, with 2 x 15min efforts @high zone 3, low zone 4. 15 mins in between sets. Then complete 8 x1 min efforts in the same range @105rpm + with 1 min recovery's Finish ride in Zone 2

Body weight 86.2kg
RHR 43bpm

Time 109.50
Zone 2 51.24
Zone 3 50.12
Zone 4 4.05

AHR 127
MHR 156
Kcal 1128

I really struggled to keep it in the sweet spot, not getting in the low zone 4's enough
Feeling the effects of a long hard week workwise

19th February

Training prescribed:

Rest Day

Body weight 85.9kg

Needed the recovery day today, as I'm working very long hours, at the moment.

18th February

Training prescribed:
Micro bursts, Zone 2 ride, with 2 sets of 25 x 15 sec. reps. with 15 sec recovery. 5 minutes between sets, and complete the rest of the ride in zone 2

Body weight 86.3kg

Session time 88.08

Zone 2 24.15
Zone 3 12.57
Zone 4 19.30

AHR 137
MHR 165
Kcal 1084

Again another hard session, especially after yesterday.

17th February

Training prescribed: Telekom 40's
Zone 2 ride with 2 sets of 25 x 40 sec. big gear, zone 4 efforts, with 20 sec. recovery. 5 mins between sets.

Body weight 86.8kg

Session time 87.07

Zone 2 13.29
Zone 3 24.36
Zone 4 24.26

AHR 141
MHR 162
Kcal 1126

Really really tough session

16th February

Rest day

Body weight 86.6kg

15th February

Mountbatten Circuit race.
50mins + 3laps.

Body weight 86.5kg

Time 53.55

Zone 2 9.07
Zone 3 12.13
Zone 4 17.09

AHR 150
MHR 182
Kcal 764

Pretty full on, pace wise. Very nearly lost it having gone with one breakaway, only to be caught and spat out the back. Just pulled it back in time, and managed to finish in the bunch.

14th February

Training prescribed:
75 min zone 2 ride

Body weight 86.5kg

Session time 75.24

Zone 2 34.36
Zone 3 6.19
Zone 4 1.56

AHR 127
MHR 158
Kcal 673

13th February

Training prescibed:
Rest day.

Body weight 86.1kg

12th February

Training prescribed:
Sweet spot: 75 min Zone 2 ride, with 2x10min high zone 3, low zone 4 efforts with 15min recovery between sets.
8 x 1min efforts in same zones at 105rpm+, with 1min recovery's
Finish ride in zone 2

Body weight 87.1kg

Session time 90.13
Zone 2 29.23
Zone 3 27.28
Zone 4 7.25

AHR 138
MHR 158
Kcal 1111

11th February

Training prescribed: Micro Bursts, 75 min Zone 2 ride, with 2 sets of 20 x 15sec. zone 4 reps with 15 sec. recovery, with 5 minutes between sets.

Body weight 87.6kg

Session time 87.54

26.67miles @18mph average

Zone 2 35.06
Zone 3 6.10
Zone 4 15.38

AHR 138
MHR 166
Kcal 1094

Really tough session

10th February

Training prescribed: Telekom 40's. 75 min zone 2 ride with 2 sets of 20x40sec zone 4 big gear efforts,with 20 second recovery, and 5 minutes between sets.

Body weight 87.7kg

Session time 80.24

24.93miles @18.5mph average

Zone 2 15.46
Zone 3 9.57
Zone 4 28.39

AHR 144
MHR 168
Kcal 1067

Pretty windy, but otherwise ok. Made sure I warmed down properly, and stretched afterwards.

9th February

Rest Day

Body weight 87.8kg

8th February

Team ride

Body weight 88.2kg

Time 233.10
Distance 68.52 miles
Average 17.2 mph

Zone 2 66.47
Zone 3 33.11
Zone 4 18.39

AHR 127
MHR 171
Kcal 2753

Easy ride today felt good throughout, looking at the above HR zones, I rode approx. half of it in the recovery zone, which finishes the recovery week off nicely.

7th February

Training prescribed
Recovery day

Body weight 87.8kg

6th February

Training prescribed:
75 min zone 2 ride with 1 x 10min Zone 3 effort at +10rpm

Body weight 87.9kg

Time 116.31

Zone 2 28.39
Zone 3 15.23
Zone 4 0.10

AHR 123
MHR 154
Kcal 1129

Very cold, wet, and unpleasent session.

5th February

Training prescribed:
Telekom 40's
75 min. Zone 2 ride with 15 x 40 sec efforts with 20 sec recovery

Body weight 87.9kg

Time 78.14

Zone 2 25.36
Zone 3 11.20
Zone 4 8.42

AHR 135
MHR 166
Kcal 933

4th February

Training prescribed:

Recovery ride of 45min.

Body weight 87.8kg

3rd February

Training prescribed:
Recovery ride of 45 mins in recovery zone

120mins. on cross bike

Body weight 88.1kg
No data recorded

2nd February

Rest day.

Body weight 87.9kg

Recovery week this week. I'm not looking forward to the enforced rest!

1st February

Team ride

Body weight 88.1kg

Time 194.36

Zone 2 87.56
Zone 3 54.46
Zone 4 22.51

AHR 124
MHR 176
Kcal 3369

Felt really strong today, despite the very cold and windy conditions