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Training Log: Kitch

In the last 7 days:

activity # timemileskm+m
  Cycling7 8:27:53 126.51(4:01) 203.6(2:30) 2275343c
  Strength and Conditioning1 30:00
  road run1 20:00 1.86(10:44) 3.0(6:40)5c
  Total8 9:17:53 128.38 206.6 2275348c
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WeThFrSaSuMoTu

Monday Apr 24 #

8 AM

Cycling 36:02 intensity: (34:26 @1) + (1:25 @2) + (7 @3) + (4 @4) 12.0 km (3:00 / km) +30m 2:58 / km
ahr:95 max:121 7c shoes: Cannondale

v easy
5 PM

Cycling 49:03 intensity: (42:15 @1) + (5:14 @2) + (50 @3) + (32 @4) + (12 @5) 17.1 km (2:52 / km) +60m 2:49 / km
ahr:97 max:122 15c shoes: Cannondale

v easy

Strength and Conditioning (circuit and weights) 30:00 [3]

1 lap circuit

weights
Leg Press
280 - 380, 8x400 (forcing some through, which is probably good)
12x260
pleased to be able to do these as legs not feeling very strong after a hard weekend of training

Glutes
2x32, 8x38
12x23
6 PM

Note
(sick)

ish
picked up a bit of a cough from the weekend - rubbish

Sunday Apr 23 #

7 PM

Cycling (Threshold) 1:09:35 intensity: (25:01 @1) + (14:41 @2) + (9:54 @3) + (19:00 @4) + (59 @5) 30.3 km (2:18 / km) +450m 2:08 / km
ahr:130 max:163 70c shoes: Cannondale

Laps of the Seat
plan was to do over unders 40 seconds, 80 seconds Z5, x 4 around the 8 minute section
Managed 2 cycles on the first lap and then fell back to just Z4
barely managed 2 cycles on the 2nd, 3rd lap was just Threshold (Z4)
WU
1 - 303w, 8:04
2 - 304w, 8:00
3 - 309w, 8:00
WD
strong head wind across the top
a case of job done-ish I guess.

Saturday Apr 22 #

2 PM

Cycling (EM) 2:41:45 intensity: (1:20:08 @1) + (47:26 @2) + (17:27 @3) + (13:11 @4) + (3:33 @5) 67.3 km (2:24 / km) +910m 2:15 / km
ahr:120 max:149 112c shoes: Cannondale

6 Dales
Lunesdale, Barbondale, Dentdale, Widdale, Wensleydale, Garsdale.
beautiful ride, maybe a bit tired form yesterday

Friday Apr 21 #

5 PM

Cycling (HIIT & Hills) 1:53:32 intensity: (1:00:46 @1) + (22:12 @2) + (8:46 @3) + (14:24 @4) + (7:24 @5) 47.0 km (2:25 / km) +615m 2:16 / km
ahr:127 max:170 105c shoes: Cannondale

Dentdale, which was beautiful.
Warmed up up the dale and sussed out the road to the bottom of the climb up to the rail station.
then decided on a reproduction of a classic running session on the Seat
20s on / 20s off reps up the valley floor to the junction, ~ 50/50 Z7 and Z6
then climb to the far end of railway bridge

6 x 20/20
climb 340w
6 x 20/20
climb 330w
6 x 20/20

the climb was a bit of a leg breaker - average gradient 13.5%, average cadence 61

good session

Thursday Apr 20 #

12 PM

road run 20:00 [1] 3.0 km (6:40 / km)
5c

run !
well, easy jog

Wednesday Apr 19 #

8 AM

Cycling 36:09 intensity: (27:42 @1) + (7:05 @2) + (49 @3) + (29 @4) + (4 @5) 12.9 km (2:48 / km) +30m 2:46 / km
ahr:109 max:129 11c shoes: Cannondale

5 PM

Cycling 41:47 intensity: (21:49 @1) + (14:39 @2) + (3:41 @3) + (1:24 @4) + (14 @5) 17.0 km (2:27 / km) +180m 2:20 / km
ahr:113 max:151 23c shoes: Cannondale

I was thinking that after a 3 day break I might try a decent session
Not on.
Cycling is funny, you can work yourself so hard and keep doing so, then when you take break you discover just how tired you are and its maybe a bit of a surprise. Running, you know you are tired and its less of a surprise that you are knackered during an easy week

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