Bike session to Uley

This was meant to be an over distance bike session with some easy spinning, however the terrain had other ideas and as a result it pretty much turned into a hill set!

The area around Uley has some fantastic scenery (to go along with its steep hills) which made for a most enjoyable ride.

Total duration 1:30 covering 31 km.

Dirty little race.

Last race/event of the season was the Cirencester Duathlon. As the local race I thought I should but the effort in, and it was a bealter!
Reasonable Cheap, Reasonably well run, very, very dirty. Great.
Full report and pictures here...

..and he's off! The bike that is.

Today I crashed!
Not an emotional crash, or a sugar crash or even a training crash. No today it was a good old bike crash caused by a combination of wet weather, an overdose of bravery and some north shore style wooden plank bridge action. I hit my knee a fairly resounding thump, cracking one of the planks in the bridge and getting nice big lump on my knee for my troubles. As it happened I got away fairly lightly but it did make the second half of the ride slightly more painful then it might otherwise have been.

The weather was rubbish. Cold. Wet. Miserable and wet. I mention wet twice there, but it really was very wet. The session was meant to be a brick session but arriving around the door cold wet and sore I decided to declare! It wasn't until my knee thawed out in the shower that I really realised quite how painful it was. So good choice not doing the run.

Session details:
09-Nov-08 at 13:13:11
Single speed off-road explore
Distance:22.47
Duration: 01:52:21
Avg Speed : 12.00 kph
Avg HR: 140BPM

Given the amount of rain we have had experimenting with new trails was probably not the best idea so the "ride" actually had quite a bit of push and carry. Still it's good information to have for when it dries out next summer (if we have one).

Running at a mixed pace

Session;
50 min running at an easy mixed pace with a few gentle hills into the mix.

8.5km of running. Weather was not at all bad and again there are worse ways to spend a November afternoon (after not getting much by the way of sleep)

Core Strength

Full Strength session, including legs (which leaves them well stiff?!)

We then settled into our Friday evening which was interrupted by a 2 year old throwing up. Deep joy.

I'll get the bucket.

Easy Turbo

Easy Turbo set
40 min spin while listening to a podcast of the very humorous Adam and Joe show in which them interview "Sir" Roger Moore.

Drills

Swim session focusing on drills and skills

WU
100 pull + 100SW
Drill
25 left, 25 right x 2
25 cu + 25 SW x2
25 cw + 25 sw x2
25 head touch + 25 sw x2
25 slow recover (hip touch) +25 sw x2
25 fists +25 sw x2

Main (all off 30 sec rest)
100 pull
100 sw
100 sw
100 pull

WD
50 mixed

Set total 45min, 1250m

Local Explore

Despite the weather looking pretty horrid I took the single speed out to explore some new roads (and tracks, but not off road). As the hills around the common are pretty steep there was no avoiding a bit of effort on a 32:16 ratio.

Distance 27.55 km, time 1:38.

The weather actually lifted slightly and with good kit and some spectacular autumn colours it was an altogether pleasant way to spent a November afternoon.

Back out for distance

Run session;
Overdistance pace out to Westonbrit.

Time 1:21
Distance 13.8 km

This was the first use of my new Montane Jacket. Excellent windproofing, not too warm and showerproof.Top