Cycle - 4.3 hours - 10/25/2008
October 25, 2008 in Cycle, Endurance
Digg! this story.
by Adrian Fitch
Six of us out on the DPNC ride. Ken led us out via Beddlestead and Chalk Pit Lane to the Epilepsy Centre at Lingfield and then back via Ide and Star Hills. Worked at staying in zones 1 and 2 (<77%) most of the time and then pushing it up to zone 4 (>85%) and maintaining steady cadence (70+) on the hills. Felt very comfortably riding that way but overshoes or booties would have made the ride a whole lot nicer.
My new winter boots arrived this week but they’re a little too insulated to wear yet. The temperature is forecast to hang around in single figures next week so they may have arrived just in time.
The clocks going back this weekend allow me to get a couple more Richmond Park circuits into next week’s training plan:
Monday: 90 min commute in, mostly zones 1 & 2 with hard efforts on the hills and a few sprints. 45 min recovery pace commute home.
Tuesday: 90 min in two recovery pace commutes.
Wednesday: 2 hrs with two hard paced (85%+) laps of Richmond Park, second in the opposite direction to the first, allowing adequate recovery between them.
Thursday: 90 min in two recovery pace commutes.
Friday: 60 min commute in, mostly zones 1 & 2 with hard efforts on the hills and a few sprints. 45 min recovery pace commute home.
Saturday: 3 hrs in the North Downs, mostly zone 1 & 2 with hard efforts on the hills
Workout:
- Type: Cycle
- Date: 10/25/2008
- Time: 08:30:00
- Total Time: 4:18:00.00
- Distance: 103 km
- Average Speed: 23.95 kmph
- Ascent: 1,300 m
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