22 June 2009

Update: 2 weeks...

Weight: 12-2.6. (Target 12-2.0). BMI: 24.4. Body Fat: 21.5%.
Wk5 Training: Hours: 12:07 (Target 13:00). Bike: 299.7km @ 27.8 kph.
 
Weight... Unblipped. Down 3.2 lbs to 12-2.6 and back close to my target.  Just 1 week's weightloss to go so unlikely to hit my ultimate goal of 12stone but hope to be pretty darn close.  After a hard weekend my quads are sore so I am upping my diet slightly to allow plenty of opportunity for recovery.  Mmmm Rachel's Organic Rice Pudding.
 
Training... Good, hard  week.  Started slowly but surely weith 2 spin classes and a Richmond Park session.  Ended with a bang with a trip to Wales for the 100 mile Iron Mountain Sportif on Saturday and then a 65 mile Kingston Wheelers club run on Sunday.  By Sunday afternoon I was fully exhausted.  Only thing i was good for was kicking back on the sofa, watching the grand prix and reading the papers.
 
Iron Mountain Sportif... An interesting event.  The disappointment in the poor turnout (80ish) was soon made up for with a mass start, assisted by the Police holding back the traffic and waving us through the junctions & lights of Abergavenny, and by a motorbike escort leading out the opening 25miles, holding traffic for junctions.  This made for a rapid first 30 miles as a 50 rider peloton pelted along at a decent pace.  This group stayed together until some traffic lights and a minor zebra crossing near-accident broke the bunch into smaller groups.  Whilst the first half of the event was fast and rolling the second half had a some good climbs.  This included the major climb of Iron Mountain, aka the Tumble (please note the 3k at 9%).  Pretty tough stuff, although the Galibier it is not. The final 30k was a fast, head-down, two-up TT home.

Stats: 157.8k.  5:38 (28.0kph).
12th out of 80.
 
Other stats for the ride:
Elapsed Time: 5:37:45 (28.0 kph)
Ride Time: 5:26:18 (29.0 kph)
Av.HR: Av 142.  MaxHR: 166.
KCals: 4,309

Pretty pleased with the ride and the result. The average speed is good and average HR (75% max) indicates that I am riding within myself.
 
Schedule...
Just ten hours of training left before the Marmotte (feels really close now).  The schedule is going to be something like this:
Mon 22nd, Wed 24th, Thu 25th - Spinning Classes
Sat 27th - Richmond Park x3
Sun 28th - Club Run (100k)
Mon 29th, Wed 1st - Spinning Classes
Fri 3rd - Short ride in AdH
Sat 4th - La Marmotte (174k)
 

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