As was the plan this week was spent riding mostly in zone 1 and 2 and a few shortish intervals in zone 3.
Mon 6 Sep 2010 - 45.5km, 2h26m, avg HR 120bpm
Tue 7 Sep 2010 - 25.9km, 1h24m, avg HR 119bpm
2x10min intervals in zone 3
Wed 8 Sep 2010 - 32.3km, 2h10m, avg HR 98bpm
an active recovery ride with The Pretty One.
Thu 9 Sep 2010 - 36.5km, 2h17m, avg HR 119bpm
Broke the rear deraileur, Liezl, my daughter fetched me.
1x8min interval in zone 3 (was suppose to be 2x10min)
Fri 10 Sep 2010 - 29.1km, 1h23m, avg HR 117bpm
1x12min interval in zone 3 with new XT rear deraileur
Sat 11 Sep 2010 - 117km, 7h1m, avg HR 110bpm
Long Slow Distance (LSD) to get the important Time In The Saddle (TITS)
Sun 12 Sep 2010 - REST
Week 3 will be a "rest week", so it will be a bit easier than week 1 and 2. The REAL hard work is lurking...
I will be riding with a group of friends from Haenertsburg to Bulembu (Magoebaskloof to Swaziland) in week 4. This is a bit difficult to marry the training programme and the touring, but so be it. At least I will get plenty TITS and many LSD's