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Training Log Archive: Kitch

In the 7 days ending Nov 25, 2016:

activity # timemileskm+m
  Cycling12 11:51:09 163.42(4:21) 263.0(2:42) 1822292c
  Strength and Conditioning3 2:10:00
  Total12 14:01:09 163.42 263.0 1822292c

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SaSuMoTuWeThFr

Friday Nov 25, 2016 #

12 PM

Cycling (Circuits and weights) 49:13 intensity: (30:16 @1) + (14:06 @2) + (2:32 @3) + (1:40 @4) + (39 @5) 18.0 km (2:44 / km) +110m 2:39 / km
ahr:109 max:144 24c shoes: CDL

Strength and Conditioning (circuits and weights) 1:00:00 [3]

Circuits 2 laps

Leg press.
15 reps / set
set 1. two leg, 260
sets 2, 3. one leg 140

glute - 2 sets 23kg
15reps / set

Thursday Nov 24, 2016 #

12 PM

Cycling 2:35:41 intensity: (1:02:27 @1) + (1:11:32 @2) + (12:48 @3) + (7:29 @4) + (1:25 @5) 70.0 km (2:13 / km) +442m 2:09 / km
ahr:131 max:161 99c shoes: CDL

Muss, Tranent, Penc, Haddy,Gifford, Penc, Tranent, Muss
Sunny
Frosty
nice

Wednesday Nov 23, 2016 #

8 AM

Cycling 29:14 intensity: (19:32 @1) + (8:31 @2) + (53 @3) + (18 @4) 10.6 km (2:45 / km) +30m 2:43 / km
ahr:110 max:141 12c shoes: CDL

5 PM

Cycling 46:12 intensity: (35:31 @1) + (8:13 @2) + (1:12 @3) + (59 @4) + (17 @5) 15.5 km (2:59 / km) +55m 2:56 / km
ahr:104 max:136 16c shoes: CDL

Strength and Conditioning (circuits) 45:00 [3]

2 laps full reps

Tuesday Nov 22, 2016 #

12 PM

Cycling (VO2max) 1:12:58 intensity: (38:19 @1) + (18:21 @2) + (5:51 @3) + (7:13 @4) + (3:14 @5) 28.0 km (2:36 / km) +400m 2:26 / km
ahr:125 max:168 63c shoes: CDL

2 sets of 4 x 1min on 1 min off at VO2max
Laps of the Seat

Strength and Conditioning (weights) 25:00 [3]

Leg press
set 1 - both legs 260
Set 2 both legs 280
set 3 single leg 140

Glute
Set 1 20kg
Set 2 23 kg

Monday Nov 21, 2016 #

8 AM

Cycling 34:04 intensity: (28:01 @1) + (4:39 @2) + (49 @3) + (20 @4) + (15 @5) 12.0 km (2:50 / km) +30m 2:48 / km
ahr:115 max:135 11c shoes: CDL

5 PM

Cycling 42:21 intensity: (37:07 @1) + (4:29 @2) + (36 @3) + (7 @4) + (2 @5) 13.0 km (3:15 / km) +50m 3:12 / km
ahr:97 max:120 11c shoes: CDL

Tired so today was Wednesday

Sunday Nov 20, 2016 #

8 AM

Cycling 22:27 intensity: (3:39 @1) + (10:29 @2) + (8:19 @3) 8.3 km (2:42 / km) +20m 2:40 / km
ahr:123 max:140 shoes: SPCX

over to Juli's
11 AM

Cycling warm up/down (CX) 27:45 intensity: (2:50 @1) + (3:10 @2) + (10:07 @3) + (8:35 @4) + (3:03 @5) 6.3 km (4:24 / km) +50m 4:14 / km
ahr:141 max:171 shoes: SPCX

Cycling race (CX) 42:25 intensity: (2:04 @4) + (40:21 @5) 12.0 km (3:32 / km) +75m 3:26 / km
ahr:170 max:176 shoes: SPCX

Irvine CX
knew there wasn't much life in my legs as soon as I started the firt hill during the warm up.
A bit slow to get going. Made up a few places, then lost a couple in the second half.
10th
12 PM

Cycling warm up/down (CX) 20:39 intensity: (1:43 @1) + (6:02 @2) + (7:33 @3) + (5:21 @4) 6.0 km (3:27 / km) +50m 3:18 / km
ahr:132 max:162 shoes: SPCX

3 PM

Cycling 27:41 intensity: (4:09 @1) + (12:38 @2) + (10:54 @3) 8.3 km (3:20 / km) +70m 3:12 / km
shoes: SPCX

home from Juli's

Saturday Nov 19, 2016 #

12 PM

Cycling 2:20:29 intensity: (1:38:31 @1) + (37:17 @2) + (3:50 @3) + (46 @4) + (5 @5) 55.0 km (2:33 / km) +440m 2:27 / km
ahr:110 max:140 56c shoes: CDL

Musselburgh, Tranent, Penc, West Saltoun, Carberry, Dalkeith
Turned out not to have much in the legs - 160w seemed to be about my lvel today
Pheasant for the freezer.

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