Training Log Archive: KitchIn the 7 days ending Oct 6, 2016:
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Thursday Oct 6, 2016 #
Cycling 47:40 12.0 km (3:58 / km) +40m 3:54 / km
ahr:122 max:153 14c shoes: CDL
Cycling (VO2max) 52:23 21.3 km (2:28 / km) +230m 2:20 / km
max:163 42c shoes: CDL
7 x ~70 seconds, with same recovery (easy pedalling) = TSS 23
Spylaw Road (not the best) ~550m on 3% gradient, will look for somewhere else
Wednesday Oct 5, 2016 #
Cycling 1:01:24 25.3 km (2:26 / km) +455m 2:14 / km
ahr:126 max:147 45c shoes: CDL
Tuesday Oct 4, 2016 #
road run 30:00 [2] 5.0 km (6:00 / km)
Strength and Conditioning 30:00 [3]
weight:75.6kg
sit up
burpee
bench dip
plank
forward row
side planks
spine curl & leg raise
press up
single step
side turn
back raise
leg & arm
2 sets at 2/3 reps
Then some weights, using machines.
WHat they call Anatomical Adaptaion - i.e. getting used to moving the weight.
Leg press - Max of 360lb
set 1 - 30 x 150lb both legs
set 2 - 20 x 80lb single leg
Hamstring curl
not sure of the numbers - just gave it a try 20lb - 20 reps
Glute extension
not sure of the numbers, just gave it a try 20lb - 15 reps
Monday Oct 3, 2016 #
Cycling (recovery) 42:00 13.0 km (3:14 / km) +50m 3:10 / km
9c shoes: CDL
Cycling (recovery) 36:00 13.0 km (2:46 / km) +50m 2:43 / km
10c shoes: CDL
Sunday Oct 2, 2016 #
Cycling warm up/down 14:07 5.8 km (2:26 / km) +40m 2:21 / km
ahr:133 max:157 shoes: S616
Cycling race (Road) 2:49:56 94.0 km (1:48 / km) +1435m 1:41 / km
ahr:159 max:179 207c shoes: S616
felt fine on the laps of the Gifford circuit there were a couple of serious digs to keep up with on the firast 2 laps. By the 4th I could feel a bit of fatigue.
OK on the way up towards the Rigg then tailed off the back on the Rigg climb itself - a bit disappointed by this but there were a few other riders around so I tried to get us working together. 2 or 3 did and we were able to catch some other riders on the early sections across the moors. Skipped my rear wheel hard on the fast sharp left hander but stayed upright thankfully. dug in on the second long climb and nearly caught Greame Cross but he appeared to get a draft off the first aid car, which pissed me off. felt tired on the road out of Longformacus and didn't have much left for the trek back north to the finish.
Enjoyed it though, a great race to finish the road season. 34th cf 33rd last year, but I was not really in any kind of form this year.
Cycling warm up/down 15:48 9.3 km (1:42 / km) +55m 1:39 / km
ahr:121 max:149 7c shoes: S616
Saturday Oct 1, 2016 #
Cycling (steady) 1:07:51 34.3 km (1:59 / km) +375m 1:53 / km
ahr:136 max:152 50c shoes: CDL
Kate ran the hill race and the kids did the flat races.
Friday Sep 30, 2016 #
Cycling (steady ) 1:29:52 37.4 km (2:24 / km) +370m 2:17 / km
ahr:122 max:175 56c shoes: CDL