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Training Log Archive: Kitch

In the 7 days ending Sep 8:

activity # timemileskm+m
  Cycling4 2:39:37 38.96(4:06) 62.7(2:33) 565150c
  Hill Cross1 2:26:17 27.09(5:24) 43.6(3:21) 1050255c
  mixed running2 2:09:13 11.43(11:18) 18.4(7:01) 910207c
  Strength and Conditioning1 35:00
  Total7 7:50:07 77.48 124.7 2525612c

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Friday Sep 8 #

12 PM

Cycling 21:05 intensity: (15:57 @1) + (5:08 @2) 6.7 km (3:09 / km) +40m 3:03 / km
ahr:99 max:122 11c shoes: RDL

Strength and Conditioning (circuit) 35:00 [3]

Thursday Sep 7 #

12 PM

mixed running (Hill reps) 1:19:44 intensity: (2:58 @1) + (16:26 @2) + (19:50 @3) + (19:33 @4) + (20:57 @5) 11.4 km (7:00 / km) +600m 5:32 / km
ahr:147 max:179 151c

2 sets of 6 x ~25 second power hill + 4 minutes onwards and upwards
usual venue
Also, went over the Crags at Threshold effort on the way out and back
HR staying high a bit when effort seemingly quite low - is that a good thing ?

Wednesday Sep 6 #

Note
(rest day)

feeling rubbish,
cold lingering a bit

Tuesday Sep 5 #

12 PM

Cycling (threshold) 1:13:00 intensity: (27:05 @1) + (14:04 @2) + (9:17 @3) + (20:54 @4) + (1:40 @5) 31.0 km (2:21 / km) +420m 2:12 / km
95c shoes: CDL

THreshold laps of the Seat
first did one 8 minuter, easy down the hill, then 2+ laps = 11.5 km 170m in 21:58 minutes continuous ending at St M's Loch, though effort gets broken down the hill through the roundabouts I pushed on on the main stretches.

Monday Sep 4 #

8 AM

Cycling 30:14 intensity: (24:49 @1) + (4:11 @2) + (40 @3) + (24 @4) + (10 @5) 12.0 km (2:31 / km) +30m 2:29 / km
ahr:107 max:133 20c shoes: CDL

5 PM

Cycling 35:18 intensity: (23:58 @1) + (8:04 @2) + (2:08 @3) + (37 @4) + (31 @5) 13.0 km (2:43 / km) +75m 2:38 / km
ahr:103 max:138 24c shoes: CDL

Sunday Sep 3 #

10 AM

mixed running (hill reps) 49:29 intensity: (5:26 @1) + (17:17 @2) + (12:38 @3) + (7:32 @4) + (6:36 @5) 7.0 km (7:04 / km) +310m 5:47 / km
ahr:135 max:176 56c

A quick set of hill reps
3 sets of 6x15 continuous repeat then a minute over the top (all that was available).
took a while to warm up but there by the 3rd set.
A nice quick session before heading off to Kelso to see the ToB finish, where
Sam improved his autograph selection.

Saturday Sep 2 #

10 AM

Hill Cross 2:26:17 intensity: (5:37 @1) + (20:13 @2) + (50:45 @3) + (1:09:33 @4) + (9 @5) 43.6 km (3:21 / km) +1050m 3:00 / km
ahr:143 max:165 255c

A couple of laps of Simonside.
whilst lacing any long steep carry great route for 3P training with sections of stone slaps to get confident, multiple on and off the bike changes and some agressive descending off Whitefield to Hepple.
Still feeling strong at the end

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