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Training Log Archive: Kitch

In the 7 days ending Apr 21, 2017:

activity # timemileskm+m
  Cycling8 8:50:08 139.0(3:49) 223.7(2:22) 2020388c
  Strength and Conditioning2 45:00
  road run1 20:00 1.86(10:44) 3.0(6:40)5c
  Run - on and off road1 20:00 1.55(12:52) 2.5(8:00)5c
  Total10 10:15:08 142.42 229.2 2020398c
averages - weight:72.7kg

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SaSuMoTuWeThFr

Friday Apr 21, 2017 #

5 PM

Cycling (HIIT & Hills) 1:53:32 intensity: (1:00:46 @1) + (22:12 @2) + (8:46 @3) + (14:24 @4) + (7:24 @5) 47.0 km (2:25 / km) +615m 2:16 / km
ahr:127 max:170 105c shoes: CDL

Dentdale, which was beautiful.
Warmed up up the dale and sussed out the road to the bottom of the climb up to the rail station.
then decided on a reproduction of a classic running session on the Seat
20s on / 20s off reps up the valley floor to the junction, ~ 50/50 Z7 and Z6
then climb to the far end of railway bridge

6 x 20/20
climb 340w
6 x 20/20
climb 330w
6 x 20/20

the climb was a bit of a leg breaker - average gradient 13.5%, average cadence 61

good session

Thursday Apr 20, 2017 #

12 PM

road run 20:00 [1] 3.0 km (6:40 / km)
5c

run !
well, easy jog

Wednesday Apr 19, 2017 #

8 AM

Cycling 36:09 intensity: (27:42 @1) + (7:05 @2) + (49 @3) + (29 @4) + (4 @5) 12.9 km (2:48 / km) +30m 2:46 / km
ahr:109 max:129 11c shoes: CDL

5 PM

Cycling 41:47 intensity: (21:49 @1) + (14:39 @2) + (3:41 @3) + (1:24 @4) + (14 @5) 17.0 km (2:27 / km) +180m 2:20 / km
ahr:113 max:151 23c shoes: CDL

I was thinking that after a 3 day break I might try a decent session
Not on.
Cycling is funny, you can work yourself so hard and keep doing so, then when you take break you discover just how tired you are and its maybe a bit of a surprise. Running, you know you are tired and its less of a surprise that you are knackered during an easy week

Tuesday Apr 18, 2017 #

8 AM

Cycling 33:43 intensity: (23:38 @1) + (8:16 @2) + (1:00 @3) + (37 @4) + (12 @5) 12.5 km (2:42 / km) +30m 2:40 / km
ahr:105 max:130 12c shoes: CDL

5 PM

Cycling 42:02 intensity: (19:27 @1) + (17:36 @2) + (3:13 @3) + (1:24 @4) + (22 @5) 16.3 km (2:35 / km) +185m 2:26 / km
ahr:111 max:134 22c shoes: CDL

Strength and Conditioning (circuit) 30:00 [3]
weight:72.7kg

2 laps
2 mins balance ball

Monday Apr 17, 2017 #

2 PM

Cycling 41:04 intensity: (38:16 @1) + (2:24 @2) + (17 @3) + (7 @4) 11.0 km (3:44 / km) +50m 3:39 / km
ahr:82 max:116 7c shoes: CDL

to the WoL visitor centre at SLateford, via the canal

Sunday Apr 16, 2017 #

11 AM

Run - on and off road 20:00 [1] 2.5 km (8:00 / km)
5c

a wee jog around Dechmont Law whilst the kids hunted eggs
6 PM

Cycling 19:28 intensity: (13:12 @1) + (3:03 @2) + (50 @3) + (1:32 @4) + (51 @5) 7.0 km (2:47 / km) +40m 2:42 / km
13c shoes: CDL

to the Pleasance
a couple of sprint efforts on the way home

Strength and Conditioning (weights) 15:00 [3]

Leg Press
280 - 380, then 400, 380, 400, 400, 380, 400, 3x380
12x260

Glute
2x32, 8x38
12x23

Saturday Apr 15, 2017 #

10 AM

Cycling (bunch) 3:22:23 intensity: (1:41:05 @1) + (35:05 @2) + (19:08 @3) + (26:14 @4) + (20:51 @5) 100.0 km (2:01 / km) +890m 1:56 / km
ahr:137 max:174 195c shoes: CDL

9:30
not so many people this wee - lots of folk racing.
people didn't seem to know quite what to do without the usual faces att he front. Still was hard. legs seems pretty unhappy out of Dalkeith but then got through all the tough sections. decided to keep going past Gladsmuir but popped soon after in tha cross wind, I was pretty spent.
slow solo ride home via Pencaitlnad and Dalkeith in the freezing head wind.
Good hard ride again

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