Cycle - 4.4 hours - 04/26/2009
Did the Invicta Grimpeur route again this week, this time on my own. Worked hard to keep my effort up around 80% to simulate event pace. It was my first long solo ride in ages so I was looking forward to pushing myself. Early on I found that I was riding faster than my normal pace with the same level of effort.
The weather was stunning and the roads fairly empty so it was easy to settle into a rhythm. I got back to Crystal Palace around 15 minutes quicker than planned and seem to have raised my average speed a little over 2kph (or 10%) over Spring. So training works. Who would have thought?
Next weekend is San Fairy Ann CC’s Sportive. It is only 118km with 1,100m elevation gain so not too tough. Next week I’m going keep the intensity up but cut the duration of Thursday’s and Saturday’s rides:
Mon: 90min easy commuting
Tue: 2hrs at a brisk pace with a hard circuit of Richmond Park
Wed: 90min easy commuting
Thu: 60min intervals on the trainer
Fri: 90min easy commuting
Sat: 2hrs at a brisk pace with two hard circuits of Richmond Park
Workout:
- Type: Cycle
- Date: 04/26/2009
- Time: 11:00:00
- Total Time: 4:21:00.00
- Calories: 3421
- Distance: 110 km
- Average Speed: 25.29 kmph
- Ascent: 1,650 m
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