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Training Log Archive: Kitch

In the 7 days ending Nov 11, 2016:

activity # timemileskm+m
  Cycling12 10:29:03 150.0(4:12) 241.4(2:36) 1690298c
  Strength and Conditioning3 1:40:00
  Total12 12:09:03 150.0 241.4 1690298c
averages - weight:75.9kg

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Friday Nov 11, 2016 #

12 PM

Cycling 57:58 intensity: (17:59 @1) + (27:58 @2) + (9:23 @3) + (2:24 @4) + (14 @5) 22.5 km (2:35 / km) +340m 2:24 / km
ahr:129 max:151 39c shoes: CDL

3 laps of the Seat - L2
then to Pleasance

Strength and Conditioning 25:00 [3]
weight:75.3kg

Circuits
2 laps, full reps

Thursday Nov 10, 2016 #

12 PM

Cycling 1:07:51 intensity: (26:05 @1) + (31:15 @2) + (8:06 @3) + (1:47 @4) + (38 @5) 28.0 km (2:25 / km) +270m 2:19 / km
ahr:130 max:155 42c shoes: CDL

L2 out to Colinton Fairmilhead, down up, down then Pleasance

Strength and Conditioning 25:00 [3]

weights - same as Monday, but
lighter on the hamstring 2 sets 12 reps - still not good

Wednesday Nov 9, 2016 #

8 AM

Cycling 32:43 intensity: (28:23 @1) + (3:44 @2) + (17 @3) + (4 @4) + (15 @5) 12.0 km (2:44 / km) +30m 2:42 / km
ahr:112 max:146 11c shoes: CDL

To and fromwork, easy on tired legs
5 PM

Cycling 35:07 intensity: (29:11 @1) + (5:02 @2) + (41 @3) + (9 @4) + (4 @5) 12.0 km (2:56 / km) +50m 2:52 / km
ahr:99 max:125 10c shoes: CDL

Tuesday Nov 8, 2016 #

12 PM

Cycling (EM & VO2max) 1:58:13 intensity: (35:54 @1) + (54:13 @2) + (14:43 @3) + (9:28 @4) + (3:55 @5) 56.7 km (2:05 / km) +460m 2:00 / km
ahr:134 max:169 99c shoes: CDL

Musselburgh, Tranent, Pencaitland, Carberry, Dalkeith
then VO2max reps up the drag to the top of Gilmerton
6 x 1 min with ~ 1 min recovery (but cars getting in the way)
final effort of 2:30 up to the top of the hill (with more interruption at roundabout !)
Good session

Monday Nov 7, 2016 #

8 AM

Cycling 30:04 intensity: (16:08 @1) + (11:42 @2) + (1:32 @3) + (24 @4) + (18 @5) 12.0 km (2:30 / km) +30m 2:28 / km
ahr:127 max:149 15c shoes: CDL

5 PM

Cycling 48:42 intensity: (40:44 @1) + (6:34 @2) + (1:06 @3) + (12 @4) + (6 @5) 16.0 km (3:03 / km) +50m 3:00 / km
ahr:104 max:125 14c shoes: CDL

Strength and Conditioning 50:00 [3]
weight:76.4kg

Circuits, 2 laps at full reps
Weights
Leg Press - 1 set both legs - 108kg 15 reps. 2 sets single leg, 54kg 15 reps
Glute - 2 sets 18kg 15 reps
Hams - single leg alternating 11 kg but left ham not happy, so dropped it to 9kg after 4 or 5 reps, the quit after 9 on each leg. Presumably left leg has been protected previous by right leg, this is the forst time I've done single leg.

Sunday Nov 6, 2016 #

11 AM

Cycling warm up/down (CX) 30:06 intensity: (5:39 @1) + (11:43 @2) + (6:04 @3) + (6:40 @4) 5.6 km (5:23 / km)
ahr:129 max:167 shoes: SPCX

12 PM

Cycling race (CX) 47:43 intensity: (3 @1) + (10 @2) + (7 @3) + (4:38 @4) + (42:45 @5) 16.0 km (2:59 / km) +210m 2:48 / km
ahr:170 max:178 shoes: SPCX

Strathclyde CP CX race
enjoyed this course last year and did so again this year.
Despite sneaking a slot on the front row of the grid I shot backwards at the start and must have been 30th as we left the field.
Sat in line briefly then powered past maybe 10 riders on the steep hill and run up the bridge. The sat in line through the woods feeling easy. Passed half a dozen riders easily on the ride up to the bridge. Then picked past the last few and into the top 10 with clear track ahead. Then picked off a couple of riders on the 2nd lap and then 1 per lap until the last.
5th - pleased with that and how I was riding compared to all those I passed.
Need to improve the start.
1 PM

Cycling warm up/down (CX) 24:05 intensity: (10:44 @1) + (10:46 @2) + (2:35 @3) 4.0 km (6:01 / km)
ahr:110 max:139 shoes: SPCX

3 PM

Cycling warm up/down 15:05 intensity: (4:34 @1) + (9:06 @2) + (1:25 @3) 5.4 km (2:48 / km)
ahr:114 max:142 shoes: SPCX

home from fairmilehead

Saturday Nov 5, 2016 #

12 PM

Cycling 2:01:26 intensity: (1:02:50 @1) + (36:19 @2) + (12:40 @3) + (7:05 @4) + (2:32 @5) 51.2 km (2:22 / km) +250m 2:19 / km
ahr:126 max:158 68c shoes: CDL

out to Ingliston and bunch riding practise, echelons.

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