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Training Log: Kitch

In the last 7 days:

activity # timemileskm+m
  Hill Cross1 3:04:54 30.94(5:59) 49.8(3:43) 1460
  Cycling5 3:00:17 38.96(4:38) 62.7(2:53) 555133c
  mixed running1 1:35:50 8.2(11:41) 13.2(7:16) 695171c
  Strength and Conditioning1 20:00
  Total7 8:01:01 78.11 125.7 2710304c
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Sunday Aug 20 #

1 PM

Cycling warm up/down 9:53 intensity: (2:34 @1) + (6:34 @2) + (45 @3) 4.0 km (2:28 / km) +25m 2:24 / km
ahr:113 max:136 8c shoes: Ridley

early warm up - starting ~ 35mins ahead of session, 25 minute gap
2 PM

Hill Cross 3:04:54 intensity: (26:32 @1) + (36:00 @2) + (39:50 @3) + (1:22:09 @4) + (23 @5) 49.8 km (3:43 / km) +1460m 3:14 / km
ahr:137 max:166 shoes: Ridley

pushed hard from the start. Nice and quick up to the top of Allermuir. - 49 mins, then had a chat with Graeme Sort on the top, which put a hole in things, missing the timing etc round the back of Cademuir and down to to Glencourse Res - est 20 mins
Hard work on the road section to Flotterstone and back up and then up Scald Law, pushed on over the Kips for just over 2 hours of high effort, then relaxed and came back steady
Good session

Saturday Aug 19 #

5 PM

Cycling 1:00:28 intensity: (21:02 @1) + (39:11 @2) + (15 @3) 17.2 km (3:31 / km) +285m 3:15 / km
ahr:109 max:132 42c shoes: Ridley

running in the disc brakes on new cross bike

Friday Aug 18 #

1 PM

Cycling 39:24 intensity: (32:36 @1) + (5:58 @2) + (23 @3) + (25 @4) + (2 @5) 12.5 km (3:09 / km) +30m 3:07 / km
ahr:98 max:130 18c shoes: Cannondale

a few laps of the Meadows then to the Pleasance

Strength and Conditioning (circuit) 20:00 [3]

1 lap and some balance ball

Thursday Aug 17 #

12 PM

mixed running (hill reps) 1:35:50 intensity: (59 @1) + (21:55 @2) + (33:57 @3) + (17:37 @4) + (21:22 @5) 13.2 km (7:16 / km) +695m 5:45 / km
ahr:145 max:179 171c

Same hil reps as last week,
but not feeling broken, not that that seemed to make much difference.
6x30sec power repeats than straight into a 4 minute threshold climb up the Dassies until the path crosses DVD.
2 sets
9:49
10:18 - oh dear
rather than a full 3rd set I just ran the Dassies from the very bottom, starting with a 30 second effort and then going harder on the steep banks, finished on the knoll at the top of the tourist track
6:10

Wednesday Aug 16 #

8 AM

Cycling 27:51 intensity: (16:28 @1) + (9:06 @2) + (1:29 @3) + (37 @4) + (11 @5) 12.0 km (2:19 / km) +30m 2:18 / km
ahr:118 max:141 26c shoes: Cannondale

5 PM

Cycling 42:41 intensity: (19:18 @1) + (11:33 @2) + (6:36 @3) + (4:52 @4) + (22 @5) 17.0 km (2:31 / km) +185m 2:23 / km
ahr:118 max:148 39c shoes: Cannondale

did some efforts, they didn't really last

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