28.85km

1hr

AVS 28.8km/h

Heart Rate:

Avg BPM 140

15% in HZ 9mins 09secs

78%in FZ 47mins 26secs

6% in PZ 3mins 56secs

KCal 866

05mins in 1st gear 90 cadence warmup

35mins   ”   5th   “        “          ”

05mins   “  6th    “        “          ”

05mins   “   5th   “        “          ”

03mins   “   14th  “       “          ”

02mins   “    5th    “       “         ”

05mins   “    1st     “       “         “         warm down

21.15km/h

45mins

AVS28.1km/h

Heart Rate:

Avg BPM 154

3% in HZ 1min 21secs

20% in FZ 9mins 13secs

77% in PZ 34mins 36secs

5min warmup (cadence 90 in 1st gear)

35min workout (cadence 92-93 in 5th gear)

5min cooldown (cadence 90 in 1st gear)

21.98km

45mins 14secs

AVS 29.1km/hr

MXS 33.5km/h

Heart Rate:

Avg BPM 153

3% in HZ

12% in FZ

85% in PZ

KCal 779

Finally got the mag trainer going properly (when I got it someone had done the nuts uptoo tight on the magnet housing and when I had pulled it apart to try and fix it I had done them up too tight again), so now they are just right and the resistance can be changed again!

Had a better workout tonight aswas able to ste the resistance to give some feeling of doing some work.

43.2km

1hr

AVS 43.2km/h

MXS 47km/h

Heart Rate:

Avg BPM 117

99% in HZ

KCal 615

I did 1 whole hour on the mag trainer(have to be a new form of torture, it is sooooo boring)

I couldn’t get the resistance to change on the mag trainer so not an overly great workout.

23.08km

51mins 46secs

AVS 26.7km/h

MXS 54.5km/h

Followed by 6km run

30mins 45secs (5mins 07secs/km; 11.7km/h)

Heart Rtae

Avg BPM 167

1% in HZ

3% in FZ

96% in PZ

KCal 1583

Total training time 1hr 22mins 31secs

48.48km

2hrs 11mins 08secs

AVS 22.1km/h

MXS 53km/h

Another ride out to Okere Falls for coffee and then onto around the back of the lake.

Interval training: 6×3min intervals with 3mins between.

Heart Rate:

Avg BPM 167

3% in HZ

21% in FZ

48% in PZ

KCal 821

Total Time 42min 51secs + warmup 4-5mins

Was to be followed by a couple of loops of Okareka Loop Rd on the bike but due to heavy rain it was cancelled.

36mins 30secs

Avg BPM 169

96% in PZ

KCal 693

A there and back effort. Had to get out and do something and didn’t feel like riding the bike today!

40min 41secs

Heart Rate:

Avg BPM 145

2% in HZ

72% in FZ

25% in PZ

KCal 618

Couldn’t find the bike computer so no data on speed/distance.

25mins 35secs

AVS 23.9km/h

MXS 64.5km/h

Can’t remember what this ride was for but it was done. Oh the joys of keeping a training dairy and not filling it in properly.