First week post brailsford

OK so here is what I did this week...

Tuesday -- before I read Dave's thing properly

1 hr 40 mins, 25.87 miles, average speed, average speed 15.7 mph, Elevation Gain +1,699ft

Zone 0 00:16:36

Zone 1 00:15:41

Zone 2 01:40:02

Zone 3 00:38:10

Zone 4 00:58:14

Zone 5 00:43:42

Wednesday - double session day

Part 1 AM on bike in gym - 45 mins with high rev blocks

Part 2 at PM the resevoir -- 50 minutes with 8 min intervals, 10/20 seconds high revs, normlal revs
(HR montor: 28 minutes in Z2 and 22 min in z5 -- nothing in between!! -- it is hard to do accurate HR training outside but this ride was about high revs not HR)

http://trail.motionbased.com/trail/activity/5444659

Thursday - One hour - Z3 on bike in gym

Friday - rest day, did nothing

Saturday - on bike in gym 2 hours zone 3. Revving from bottom of z3 to middle and top as dave described

Sunday - went on club ride, 3hrs 30mins, lots of Z2, 4 and 5 -- hills and some fast group riding

http://trail.motionbased.com/trail/activity/5444668

54.5 miles - average moving speed 15.6mph, 4000ft worth of climbs

Zone 0 00:16:36

Zone 1 00:17:42

Zone 2 01:40:55

Zone 3 00:37.49

Zone 4 00:51.30

Zone 5 00:47:53

Total time "in the shoes" this week = 9hrs 45 mins
(does in the shoes include the shoes you wear on a stationary bike?)

Next week in Kazakhstan from Tuesday but will aim to use hotel gym