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Training Log Archive: Kitch

In the 7 days ending Oct 7, 2016:

activity # timemileskm+m
  Cycling10 9:12:08 152.24(3:38) 245.0(2:15) 2730412c
  Strength and Conditioning2 1:00:00
  road run1 30:00 3.11(9:39) 5.0(6:00)
  Total11 10:42:08 155.34 250.0 2730412c
averages - weight:75.3kg

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Friday Oct 7, 2016 #

12 PM

Cycling 44:59 intensity: (18:50 @1) + (18:54 @2) + (5:52 @3) + (1:10 @4) + (13 @5) 17.0 km (2:39 / km)
ahr:121 max:152 28c shoes: Cannondale

work to Pleasance

Strength and Conditioning 30:00 [3]
weight:75.1kg

same as Tuesday

Thursday Oct 6, 2016 #

8 AM

Cycling 47:40 intensity: (18:15 @1) + (7:43 @2) + (2:06 @3) + (19:09 @4) + (27 @5) 12.0 km (3:58 / km) +40m 3:54 / km
ahr:122 max:153 14c shoes: Cannondale

5 PM

Cycling (VO2max) 52:23 intensity: (24:48 @1) + (13:47 @2) + (4:24 @3) + (6:28 @4) + (2:56 @5) 21.3 km (2:28 / km) +230m 2:20 / km
max:163 42c shoes: Cannondale

Low load VO2max session
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 #

5 PM

Cycling 1:01:24 intensity: (16:34 @1) + (35:43 @2) + (9:07 @3) 25.3 km (2:26 / km) +455m 2:14 / km
ahr:126 max:147 45c shoes: Cannondale

Tuesday Oct 4, 2016 #

12 PM

road run 30:00 [2] 5.0 km (6:00 / km)

down to the Pleasance

Strength and Conditioning 30:00 [3]
weight:75.6kg

Circuits - usual set
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 #

8 AM

Cycling (recovery) 42:00 intensity: (37:00 @1) + (4:00 @2) + (30 @3) + (20 @4) + (10 @5) 13.0 km (3:14 / km) +50m 3:10 / km
9c shoes: Cannondale

5 PM

Cycling (recovery) 36:00 intensity: (31:00 @1) + (4:00 @2) + (30 @3) + (20 @4) + (10 @5) 13.0 km (2:46 / km) +50m 2:43 / km
10c shoes: Cannondale

Sunday Oct 2, 2016 #

9 AM

Cycling warm up/down 14:07 intensity: (5:57 @1) + (3:55 @2) + (2:36 @3) + (1:35 @4) + (4 @5) 5.8 km (2:26 / km) +40m 2:21 / km
ahr:133 max:157 shoes: Super616

10 AM

Cycling race (Road) 2:49:56 intensity: (53:15 @1) + (32:49 @2) + (26:15 @3) + (38:21 @4) + (19:16 @5) 94.0 km (1:48 / km) +1435m 1:41 / km
ahr:159 max:179 207c shoes: Super616

Lammermuirs race 2/3/4
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.
1 PM

Cycling warm up/down 15:48 intensity: (11:42 @1) + (1:26 @2) + (1:08 @3) + (1:27 @4) + (5 @5) 9.3 km (1:42 / km) +55m 1:39 / km
ahr:121 max:149 7c shoes: Super616

back down the hill to Gifford -

Saturday Oct 1, 2016 #

1 PM

Cycling (steady) 1:07:51 intensity: (19:47 @1) + (29:06 @2) + (13:52 @3) + (4:53 @4) + (13 @5) 34.3 km (1:59 / km) +375m 1:53 / km
ahr:136 max:152 50c shoes: Cannondale

steady ride through the Borders. A6089 to Kelso and then on to Yetholm fo rthe show.
Kate ran the hill race and the kids did the flat races.

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