Welcome To Fetcheveryone

VO2 & Anaerobic Capacity intervals

Went suprisingly well, was expecting much worse. May have to try another FTP test at the weekend.

Split Summary
===
1) 2.35m - 9:58(4:14/m)
2) 0.29m - 59(3:21/m)
3) 0.26m - 59(3:43/m)
4) 0.28m - 59(3:34/m)
5) 0.14m - 59(7:02/m)
6) 0.22m - 59(4:25/m)
7) 0.26m - 59(3:44/m)
8) 0.99m - 2:59(3:00/m)
9) 0.55m - 1:59(3:35/m)
10) 0.67m - 1:59(2:59/m)
11) 1.46m - 4:59(3:25/m)
12) 1m - 2:59(2:59/m)
13) 0.53m - 1:59(3:44/m)
14) 0.66m - 1:59(3:00/m)
15) 1.45m - 4:59(3:26/m)
16) 1.01m - 2:59(2:58/m)
17) 0.55m - 1:59(3:37/m)
18) 0.67m - 1:59(2:56/m)
19) 1.43m - 4:59(3:29/m)
20) 1.01m - 2:59(2:58/m)
21) 0.54m - 2:00(3:41/m)
22) 0.67m - 1:59(2:58/m)
23) 2.56m - 9:59(3:54/m)
24) 0.79m - 2:51(3:36/m)

13k recovery ride

Split Summary
===
1) 8.17m - 33:49(4:08/m)

Cool down round the volcano

Split Summary
===
1) 4.36m - 19:32(4:29/m)

Relatively easy spin around the French map whilst watching the start of Le Tour.

Split Summary
===
1) 38.6m - 2:14:54(3:30/m)

Natalie Jackson's Meetup - Innsbruckring

Nice to have a social ride, managed a green jersey too somehow.

Split Summary
===
1) 11.3m - 49:53(4:25/m)

Easy walk around the Arboretum with the OH, baby & pooch.

Split Summary
===
1) 1m - 22:24(22:24/m) 101/125bpm 130cal 47/68rpm
2) 1m - 37:46(37:46/m) 97/121bpm 194cal 24/104rpm
3) 0m - 2(2:45:22/m) 99/100bpm

Little spin out, nothing too strenuous.

Split Summary
===
1) 18.72m - 1:14:36(3:59/m)

Easy spin to loosen off the legs

Split Summary
===
1) 10.69m - 40:45(3:49/m)

Ramp test lite

Went ok considering working on very little sleep lately. Brought my FTP up by 16w.

Split Summary
===
1) 1.79m - 7:58(4:27/m)
2) 0.33m - 59(3:00/m)
3) 0.19m - 59(5:12/m)
4) 0.12m - 59(7:53/m)
5) 0.02m - 59(47:01/m)
6) 0.05m - 59(19:09/m)
7) 0.05m - 59(21:30/m)
8) 0.07m - 59(13:57/m)
9) 0.1m - 59(9:51/m)
10) 0.04m - 59(23:06/m)
11) 0.05m - 59(18:46/m)
12) 0.05m - 59(20:08/m)
13) 0.04m - 59(25:47/m)
14) 0.17m - 59(5:53/m)
15) 0.13m - 59(7:39/m)
16) 0.08m - 59(12:37/m)
17) 0.47m - 59(2:05/m)
18) 0.66m - 1:00(1:31/m)
19) 0.4m - 58(2:25/m)
20) 0.25m - 41(2:45/m)
21) 1.44m - 10:00(6:55/m)
22) 1m - 2:55(2:56/m)

2 by 2 intervals - 5 bouts of 2min efforts with 2 mins active recovery to improve hard effort recovery. Had a few mins rest and then did a 4 min effort after that too.

Split Summary
===
1) 2.1m - 7:58(3:48/m)
2) 0.66m - 1:59(3:00/m)
3) 0.57m - 1:59(3:28/m)
4) 0.29m - 59(3:26/m)
5) 0.38m - 59(2:34/m)
6) 0.61m - 1:59(3:16/m)
7) 0.33m - 59(3:00/m)
8) 0.36m - 59(2:43/m)
9) 0.57m - 1:59(3:27/m)
10) 0.34m - 59(2:51/m)
11) 0.36m - 59(2:42/m)
12) 0.58m - 1:59(3:24/m)
13) 0.33m - 59(2:57/m)
14) 0.36m - 59(2:42/m)
15) 0.6m - 1:59(3:18/m)
16) 0.5m - 1:59(3:58/m)
17) 3.49m - 11:26(3:16/m)

Easy endurance ride after a couple of harder efforts over the past 24hrs. Completed the ride California challenge too which was a bonus!

Split Summary
===
1) 23.67m - 1:25:12(3:36/m)

NDellars meetup - Decided to stick to a certain cadence up the mountain and managed a PB by 1m 45s up the KOM split and it felt good, tough, but good.

Split Summary
===
1) 10.65m - 45:50(4:18/m)

Walk around Northycote farm at toddler pace.

Split Summary
===
1) 1m - 1:06:17(1:06:17/m) 87/110bpm 268cal 13/78rpm
2) 0.5m - 21:00(42:09/m) 96/108bpm 99cal 24/88rpm

Recovery ride with a pace partner on the flat route.

Split Summary
===
1) 10.3m - 32:25(3:09/m)

KISS at Race - Down Under (D)

Fancied an impromptu race, signed up 10 mins before and with no warm up but managed an ok effort. Finally starting to get the hang of pacing myself!

Split Summary
===
1) 18.22m - 1:03:02(3:28/m)

1st ride since breaking my arm and on my new bike.

Was very tentative due to guarding my arm and going from wide flat bars to narrow drop bars but the bike felt good. Shame about the gusty wind mind.

Split Summary
===
1) 2m - 8:45(4:22/m) 121/136bpm 100cal
2) 2m - 8:02(4:01/m) 144/171bpm 118cal
3) 1.8m - 7:05(3:57/m) 166/176bpm 126cal

Took the new bike out again to try and get used to it and to see how my arm coped with a longer ride on different surfaces. The arm got sore on the rougher trails and all the bloody speed bumps in Mossley so will give it a rest before trying again. Bike felt good though, definitely stiffer and lighter than the old lump.

Split Summary
===
1) 2m - 7:52(3:56/m) 114/130bpm 79cal
2) 2m - 6:25(3:12/m) 155/176bpm 104cal
3) 2m - 7:05(3:33/m) 167/176bpm 128cal
4) 2m - 7:35(3:48/m) 170/178bpm 138cal
5) 2m - 9:01(4:31/m) 167/178bpm 161cal
6) 2m - 9:29(4:45/m) 156/171bpm 149cal
7) 2m - 8:31(4:15/m) 151/167bpm 115cal
8) 1.61m - 6:33(4:04/m) 171/187bpm 121cal

An easy spin out to loosen up the legs, caught a nice draft at the end

Split Summary
===
1) 8.95m - 30:40(3:25/m)

Took the toddler for a wander around the park in the sun. She spent the majority of her time killing daisies.

Split Summary
===
1) 1m - 28:52(28:52/m) 103/116bpm 152cal 15/106rpm
2) 0.03m - 2(1:18/m) 80/80bpm

HR monitoring

Split Summary
===
1) 0m - 1:12:08(/m) 156/177bpm 1238cal 76/118rpm

SUPER Fast workout

Hadn't calibrated the bike in a little while and forgot to pump up and it definitely showed. The ERG was well out so had to call it early to recalibrate and recover.

Split Summary
===
1) 0m - 8(2:14:57/m)
2) 1.98m - 9:59(5:02/m)
3) 0.1m - 59(10:18/m)
4) 0.05m - 59(18:02/m)
5) 0.05m - 59(20:07/m)
6) 0.04m - 59(25:17/m)
7) 0.13m - 59(7:26/m)
8) 0.31m - 59(3:08/m)
9) 2.6m - 9:59(3:50/m)
10) 0.26m - 3:03(11:33/m)
11) 2.41m - 9:59(4:08/m)
12) 0.56m - 2:59(5:21/m)
13) 3.08m - 10:15(3:20/m)
14) 0.63m - 2:59(4:43/m)
15) 2.36m - 10:03(4:15/m)
16) 0.13m - 2:59(22:22/m)

Random recce and testing out the new edges sat nav

Put a bit of effort in on a couple of the hills but generally took it at a steady pace. Took a while to get used to the navigation so did quite a few u turns but once it's changed off smart recording, it should be good to go.

Split Summary
===
1) 2m - 9:26(4:43/m) 139/162bpm 145cal 58/91rpm 12.73/20.41mph
2) 2m - 9:07(4:34/m) 144/164bpm 145cal 53/91rpm 13.16/21.96mph
3) 2m - 10:23(5:12/m) 146/172bpm 167cal 57/215rpm 11.55/21.41mph
4) 2m - 9:37(4:48/m) 152/176bpm 158cal 59/91rpm 12.49/21.5mph
5) 2m - 7:46(3:53/m) 163/187bpm 144cal 69/91rpm 15.45/27.64mph
6) 0.82m - 3:42(4:31/m) 166/183bpm 65cal 67/96rpm 13.27/21.19mph

Took the long way round coming back from the hospital, loads of traffic and stop/start, quite muggy in the sheltered spots too so got a good sweat on. Got a KOM and a 2nd place for my troubles though.

Split Summary
===
1) 2m - 8:14(4:07/m) 129/156bpm 101cal 65/90rpm 14.57/24.86mph
2) 2m - 8:35(4:17/m) 153/166bpm 139cal 68/93rpm 13.99/24.92mph
3) 2m - 8:10(4:05/m) 161/174bpm 139cal 80/100rpm 14.69/22.96mph
4) 2m - 6:58(3:29/m) 154/176bpm 109cal 71/97rpm 17.22/24.17mph
5) 2m - 7:11(3:35/m) 159/170bpm 117cal 78/105rpm 16.71/25.13mph
6) 2m - 8:03(4:02/m) 162/175bpm 136cal 82/102rpm 14.9/25.67mph
7) 2m - 7:55(3:57/m) 169/187bpm 142cal 74/103rpm 15.17/26.01mph
8) 1.41m - 5:27(3:52/m) 169/188bpm 97cal 71/96rpm 15.49/31.16mph

Trip to fracture clinic and X-ray. Soooo many red lights on the way it was not even funny!

Split Summary
===
1) 4m - 17:03(4:15/m) 138/161bpm 245cal 68/92rpm 14.1/26.72mph

Split Summary
===
1) 2m - 7:42(3:51/m) 135/160bpm 109cal 67/249rpm 15.58/24.3mph
2) 2m - 7:44(3:52/m) 158/164bpm 132cal 77/92rpm 15.53/21.5mph
3) 2m - 5:46(2:53/m) 157/167bpm 98cal 81/102rpm 20.81/26.86mph
4) 2m - 8:33(4:17/m) 151/162bpm 136cal 72/99rpm 14.03/20.52mph
5) 2m - 8:13(4:06/m) 146/163bpm 111cal 71/104rpm 14.6/20.87mph
6) 2m - 7:06(3:33/m) 156/164bpm 116cal 77/93rpm 16.9/22.25mph
7) 2m - 8:13(4:07/m) 149/166bpm 112cal 73/101rpm 14.6/20.87mph
8) 1.15m - 4:20(3:46/m) 152/169bpm 60cal 73/91rpm 15.95/22.48mph

Walk to the GP with the pushchair

Split Summary
===
1) 1m - 22:33(22:33/m) 97/112bpm 134cal 43/59rpm
2) 0.13m - 5:23(40:06/m) 100/105bpm 30cal 12/108rpm

Took it sloooooow up some hills today, needed a bit of an easy one for the quads before a few rides tomorrow.

Split Summary
===
1) 7.47m - 44:09(5:55/m)

Ride back from the In-Laws whilst bug squishing.

Split Summary
===
1) 2m - 8:57(4:29/m) 143/170bpm 132cal 68/91rpm 13.4/22.42mph
2) 2m - 9:02(4:31/m) 140/162bpm 123cal 63/89rpm 13.27/20.29mph
3) 2m - 7:52(3:56/m) 151/172bpm 123cal 73/94rpm 15.27/25.53mph
4) 0.23m - 56(4:05/m) 150/157bpm 15cal 73/88rpm 14.71/17.41mph

Ride out with the future Father in Law, some narrow trails and a puncture repair detour included.

Split Summary
===
1) 2m - 12:24(6:12/m) 127/150bpm 154cal 53/105rpm 9.67/15.92mph
2) 2m - 12:36(6:18/m) 126/145bpm 135cal 45/79rpm 9.52/13.59mph
3) 2m - 8:50(4:25/m) 126/147bpm 87cal 57/88rpm 13.59/23.06mph
4) 2m - 9:51(4:55/m) 127/152bpm 92cal 56/90rpm 12.19/20.06mph
5) 2m - 9:22(4:41/m) 121/156bpm 79cal 60/86rpm 12.81/19.83mph
6) 2m - 8:55(4:27/m) 119/145bpm 77cal 55/91rpm 13.46/31.35mph
7) 1.52m - 6:41(4:24/m) 129/153bpm 73cal 59/91rpm 13.66/22.31mph

To the in laws for a ride.

Split Summary
===
1) 2m - 7:24(3:42/m) 121/149bpm 86cal 62/89rpm 16.22/27.78mph
2) 0.82m - 3:17(4:01/m) 134/149bpm 45cal 72/89rpm 14.93/18.64mph

Ride back from the in laws, was going to use it as a recovery ride but it aas too chilly into the headwind with only bibs and a jersey on so had to put a bit of effort in.

Split Summary
===
1) 2m - 8:16(4:08/m) 146/167bpm 128cal 72/91rpm 14.51/23.27mph
2) 1.33m - 5:14(3:56/m) 160/176bpm 90cal 66/84rpm 15.27/28.51mph

Nice scenic route via some very lumpy lanes. 25% inclines are a bit of a struggle at my weight but it was what the doctor ordered, needed a challenge and I got one. Glad I have hydraulic discs on some of those descents!

Split Summary
===
1) 2m - 8:11(4:06/m) 127/158bpm 101cal 63/86rpm 14.65/30.47mph
2) 2m - 7:42(3:51/m) 157/166bpm 131cal 79/95rpm 15.57/20.94mph
3) 2m - 9:00(4:30/m) 144/158bpm 132cal 62/91rpm 13.33/22.65mph
4) 2m - 8:33(4:17/m) 152/172bpm 135cal 75/88rpm 14.03/18.7mph
5) 2m - 9:34(4:47/m) 162/172bpm 164cal 76/100rpm 12.55/29.28mph
6) 2m - 7:37(3:48/m) 150/167bpm 104cal 61/90rpm 15.76/32.37mph
7) 2m - 6:38(3:19/m) 146/161bpm 79cal 71/89rpm 18.09/29.1mph
8) 2m - 6:55(3:28/m) 152/163bpm 100cal 72/93rpm 17.33/24.11mph
9) 2m - 7:27(3:44/m) 145/158bpm 78cal 71/88rpm 16.11/22.08mph
10) 2m - 8:22(4:11/m) 156/166bpm 129cal 74/94rpm 14.35/33.06mph
11) 2m - 9:22(4:41/m) 154/170bpm 130cal 71/91rpm 12.8/29.6mph
12) 2m - 11:59(6:00/m) 162/176bpm 197cal 144/241rpm 10.01/21.62mph
13) 2m - 9:19(4:39/m) 149/174bpm 101cal 73/91rpm 12.88/30.1mph
14) 2m - 7:43(3:51/m) 149/169bpm 82cal 65/91rpm 15.56/29.28mph
15) 2m - 7:01(3:31/m) 148/165bpm 74cal 71/155rpm 17.09/26.51mph
16) 2m - 6:02(3:01/m) 141/162bpm 45cal 76/99rpm 19.87/29.72mph
17) 2m - 8:08(4:04/m) 157/168bpm 121cal 72/100rpm 14.75/29.45mph
18) 2m - 7:45(3:52/m) 157/165bpm 116cal 78/96rpm 15.49/22.62mph
19) 2m - 6:45(3:23/m) 157/165bpm 99cal 75/115rpm 17.78/22.98mph
20) 0.25m - 56(3:41/m) 155/166bpm 12cal 61/98rpm 16.29/21.94mph