Unsurprisingly cold this morning. The forecast was for a barmy 3 degrees, but when I got out it was more like 1 or below.
It was a tricky decision whether to try out a few anaerobic intervals on the way to work, with the risk of a bit of ice on the roads but sticking to treated roads meant I was able to get a quick set of 5 reps in. At least this kept me warm, but it did need a lot of focus with trying to read the road for any icy patches too. I've not done too many of these sessions going into work on dark and frosty mornings, as I usually save them for around dusk on Friday afternoons.
13 mile dash in just under 50mins, not massively quick but did get the HR up to zone 4+.
A steady ride home after a couple of Xmas beers at lunchtime will hopefully waken the senses again.
threat of rain and snow tomorrow :O
Monday, 12 December 2011
Friday, 9 December 2011
Catch up time
Wednesday was nice but windy. I had planned for a long criss-cross cruise interval session of about 50mins but my legs were hurting and it turned into a std cruise interval session with 3 sets of around 14mins, which was ok. About 21 miles in 1hr 10mins in very windy conditions.
Thursday, a shortish steady ride into work of around 13miles and a quick dash back of about 10 miles in a total time of 85mins. Again the wind was a major feature, along with some rain showers on the way home.
Friday has been a day at the physio to free up my lower back, so entailed a 10 mile ride into work, then 6 miles each way to the physio all nice and steady in the morning chill. About an hour and 25mins all in.
This afternoon will hopefully be an anaerobic pyramid session on the way home. that's 1-2-3-4-4-3-2-1 at 92%+ max HR with equal rest between each interval. It's hard but tolerable, just! Hopefully the sun will stay out and I won't feel the cold :D
Thursday, a shortish steady ride into work of around 13miles and a quick dash back of about 10 miles in a total time of 85mins. Again the wind was a major feature, along with some rain showers on the way home.
Friday has been a day at the physio to free up my lower back, so entailed a 10 mile ride into work, then 6 miles each way to the physio all nice and steady in the morning chill. About an hour and 25mins all in.
This afternoon will hopefully be an anaerobic pyramid session on the way home. that's 1-2-3-4-4-3-2-1 at 92%+ max HR with equal rest between each interval. It's hard but tolerable, just! Hopefully the sun will stay out and I won't feel the cold :D
Tuesday, 6 December 2011
Back in the Park
Today was time to get back down the park for a cyclocross session practicing dismounts, remounts, cornering, bit of off camber, single track, a few bomb holes and starting sprints. Still a bit frozen in the shade, but mainly muddy and wet. the XMs seem to shed the mud well and clean up nicely in the wet grass but the grip was a bit sketchy in really slippy thick mud. Had fun then had to wash down old Johan.
Last nights dark and cold spin home was 15 miles in just over 50mins, so a round commute of just over 35 miles - not bad for this time of year.
Last nights dark and cold spin home was 15 miles in just over 50mins, so a round commute of just over 35 miles - not bad for this time of year.
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