Training Log Archive: Kitch

I'd be surprised if I didn't do something circuity too, but I can't remember

Leg Press
180, 240, 280, 300, 2x320, 6x340
2x320, 8x340
2x320, 6x340, 360, 360fail, 340

Glute
2 sets 4x32, 6x34

VO2 max efforts on AS laps

lap 1 - warm up
Lap 2 - 4 x 1:30 efforts, same recovery
Lap 3 - 3 x 2min efforts same recovery
Lap 4 - 1 x 1 min effort, then 8 x max power efforts lasting about 8 to 10 seconds, off a minute
Lap 5 - warm down

good session

lacking lustre, cold and windy so postponed VO2 session to tomorrow

Late start out from Broughton after the Greenmantle Dash.
Not feeling overly enthusiastic and not sure on route, but as soon as I was rolling decided it would be silly not to go over Tala Head as I don't often get this far out. Started easy and steady and up to Tweedsmuir and the reservoir. the high road went up into frosty white hills above the reservoir and I set off assuming the road would continue to be gritted. Not so, once past the reservoir no grit, and the frosty looking hills were actually snowy hills, and the wet snow had frozen into a rough bobbly sheet of iceyness. Somehow managed to keep momentum up this slither-fest ( reaching 1 in 6 gradients on ice) with only a couple of wheel spins and ride up to the relatively safer surface of crunchy frozen snow above the bridge. The crunching snow was grippier and made for decent, if tentative progress over the top. Down the other side though was less fun as the shallower gradient meant probably a kilometer at least in the frozen-wet-snow-ice-sheet zone. very tentative and slow progress, crunching along in the gutter and CXing it along the tussocky grass verge. The bike slid away under me only once, which I think is pretty good going. Once past the farm things improved progressively until clear surfaces once below the Megget reservoir.. Met the Grey boys and told them what they would find over the top, they decided to brave it. Once down along St Mary's Loch it was a steady ride over the Paddy Slacks, Traquair, Peebles and since it was now dark the main road home. The unpleasantness of the high speed traffic was countered by the fact that I now felt quite strong and made rapid progress to Penicuik and home.
good ride

specatating at the Dualthon / Triathlon
wins all round
Sam 3rd and won his age cat, Bethan won her age cat
Kate won transition 2 (which was her target)

9:40 fast -
Gifford route.
Windy.
group a bit ragged in the first half, some not too good at riding mooth.
Return into the wind was brutal, but we did at least get a good rhythm going once the ragged riders had got the hang of it.
Hard day