Training Log Archive: KitchIn the 7 days ending Jan 27, 2017:
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Friday Jan 27, 2017 #
Cycling (EM) 48:25 17.0 km (2:51 / km) +245m 2:39 / km
ahr:117 max:150 28c shoes: CDL
Strength and Conditioning (circuits) 35:00 [3]
weight:73.5kg
Thursday Jan 26, 2017 #
Strength and Conditioning (weights) 30:00 [3]
Leg Press
300, 320, 2x340, 6x360, 2x380
2x340, 6x360, 2x380
2x340, 3x360, 3x380, 3x400
Glute
2 sets 6x34, 4x36
Cycling (recovery) 52:08 18.0 km (2:54 / km) +245m 2:43 / km
ahr:110 max:145 26c shoes: CDL
Wednesday Jan 25, 2017 #
Cycling (recovery) 36:42 12.0 km (3:04 / km) +45m 3:00 / km
ahr:105 max:136 12c shoes: CDL
Cycling (recovery) 47:49 13.7 km (3:29 / km) +130m 3:20 / km
ahr:91 max:137 12c shoes: CDL
Tuesday Jan 24, 2017 #
Cycling (VO2 max) 1:54:32 43.7 km (2:37 / km) +770m 2:25 / km
ahr:129 max:175 122c shoes: CDL
cadence lap - threshold
7 x 2 minutes ( ~ 2:06) up to the top of the kick 2 minutes recovery back down the hill.
391, 381, 381, 388, 386, 376, 378. tops!
lap with regular sprint efforts up the hill - not entirely committed - a bit bonkish after those hard to be honest.
warm down lap
Monday Jan 23, 2017 #
Cycling 40:44 15.5 km (2:38 / km) +115m 2:32 / km
ahr:113 max:137 22c shoes: CDL
Strength and Conditioning (weights) 35:00 [3]
Leg Press
280, 300, 2x320 2x340, 8 x 360
2x340, 8 x 360
2x340, 6 x 360, 3x380
Glute
2 sets - 8x34, 2x36
Cycling 39:26 15.5 km (2:33 / km) +90m 2:28 / km
ahr:111 max:128 20c shoes: CDL
Sunday Jan 22, 2017 #
Cycling (EM) 1:45:54 42.5 km (2:30 / km) +465m 2:22 / km
ahr:120 max:146 66c shoes: CDL
Saturday Jan 21, 2017 #
Note
(rest day)