Site:
http://penrhynploddings.blogspot.com/
Miles:
14221 total / 1377 in 2014
Goal:

A Goal - Sub 130 min at Oulton Park Duathlon Mar 2014 A Goal - Sub 80 min for Llanrwst Tri A - Sub 125 at Oulton Park Duathlon Nov 13 B - Break 21.33 4 5km

Penrhyn David Y rode: After a complete rest...

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  • 23 miles
  • 01:00 time
  • 22.9 pace
  • 1132 calories
  •  
  •  
  • 0 ft climb
  • 151 max hr
  • 121 avg hr
    • Currently /5 Effort.
    effort /5
great CTS Climbing Session Up up and Away :) 23.03 mi 01:00 22.9mph pace

After a complete rest day yesterday I decided to get my telomerase (http://en.wikipedia.org/wiki/Telomerase#cite_note-pmid17395830-3) moving again!! I've been doing a lot of high intensity work recently. Firstly to increase my metabolic rate (lose some weight) and secondly to make up for the 2 weeks I'm going to be in France on holiday!! This session is the one where I raise my front wheel 8-10inches of the ground to better imitate the climbing position.
It consists of a nice 15 min warmup with 3 x 8 min LT efforts with a nice 10 min recovery. I'm happy to say I increased my pace on these from
1st effort - 28.4mph AvHR 130 AvCAD 82
2nd effort - 30.5mph AvHR 135 AvCAD 87
3rd effort - 32.5mph AvHR 145 AvCAD 94

High humidity 94% 14C was a factor - I really must get some ventilation in there :)

Another testing session in the bag - Now lets see how Bradley Wiggins gets on today!!

AvHR 130 AvCAD 90