Training Log Archive: KitchIn the 7 days ending Jun 17, 2017:
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Saturday Jun 17, 2017 #
Cyclocross (running hill reps) 1:10:27 19.0 km (3:42 / km) +160m 3:33 / km
ahr:132 max:171 shoes: SPCX
Unfortunately the hills in Pollock weren't actually as steep as in Bella and I stopped to ask a group of mountain bikers where I could find the steeper bits - It was Dermod Mcgonnigle, not seen him in years so we caught up for 5 minutes.
Anyhoo.
5 minutes Threshold on the road and then straight into 10 x 20 seconds up carrying the bike, and straight back down on a reasonable slope in the wood, which was nice soft going, so that helped. Then straight into about 2 mins of Threshold riding on a gentle uphill path. Back down for 6 x 30 seconds uphill carrying the bike, 2 mins threshold ride. 5 x 30 second (calf began to tighten so I sacked the 6th one) - 2 mins threshold. Then back across to Bella park and 6 minutes of threshold riding on the grass.
Plenty of quality work done
Hill reps weren't full gas I think because of carrying the bike, which slowed my stride. maybe needs a steeper slope to force me up to the top end. I guess also I'll improve as I do more and adapt.
HRM was a bit iffy, but easy enough to make a good estimate.
Hard to know which effort levels to use for this - used cycling HR level, but I think that HR was safely enough up around running levels anyway.
Sam had fun and came 16th, in what was the Scottish champs
Friday Jun 16, 2017 #
Cycling 29:49 11.2 km (2:40 / km) +30m 2:38 / km
ahr:101 max:126 12c shoes: CDL
Strength and Conditioning (circuits) 40:00 [3]
Thursday Jun 15, 2017 #
Run - on and off road 1:03:05 8.6 km (7:20 / km) +390m 5:59 / km
ahr:127 max:171
dropped down into the Bog and then up the back of Bastard in the terrain, descendend to the foot of the Bog and then up DVD. Up to the summit via the North Sput, in terrain, good to find the old abilities weren't too far below the suface as I ran it all. looped round the back, observed the new bypass (its probably years since I have run to the top of the Seat !!) and home across Piper's
Wednesday Jun 14, 2017 #
Cycling 32:09 12.0 km (2:41 / km) +30m 2:39 / km
ahr:100 max:131 9c shoes: CDL
Cycling 49:42 16.5 km (3:01 / km) +70m 2:57 / km
ahr:92 max:116 11c shoes: CDL
Strength and Conditioning (circuit) 35:00 [3]
some new arm and ab exercises
3 minuts on the ball
Tuesday Jun 13, 2017 #
Cycling 33:49 10.0 km (3:23 / km) +120m 3:11 / km
ahr:98 max:145 15c shoes: CDL
Hill Cross 1:21:30 22.0 km (3:42 / km) +580m 3:16 / km
ahr:132 max:167
excellent fun
nice to be out in the hills.
saw just one runner coming down from Allermuir.
Monday Jun 12, 2017 #
Cycling 35:44 12.0 km (2:59 / km) +30m 2:56 / km
ahr:102 max:121 9c shoes: CDL
Cycling 35:44 12.0 km (2:59 / km) +60m 2:54 / km
ahr:89 max:113 9c shoes: CDL
Sunday Jun 11, 2017 #
Cycling warm up/down 20:46 9.0 km (2:18 / km) +35m 2:16 / km
ahr:119 max:148 8c shoes: S616
Cycling race (road) 2:42:32 106.0 km (1:32 / km) +440m 1:30 / km
ahr:145 max:173 168c shoes: S616
had been feeling off all week. riding ok, but feeling exhausted at the end of a ride.
Didn't feel great today. Able to keep up in the bunch but not wanting to do any more.
final time up the climbs quads threatened to cramp. Nevertheless moved up the bunch for the final half lap and did what I could. Ross gave nme a wheel forward in the last couple of miles but it was too soon and I knew it. Ross got totally boxed, me not so much. found Alan Maxwell's wheel to follow in to the finale but he slowed too much to pass a car on the other side of the road and that killed my finish. 18th
meh.
Cycling warm up/down 12:40 6.0 km (2:07 / km) +15m 2:05 / km
ahr:116 max:134 4c shoes: S616