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Training Log Archive: Kitch

In the 7 days ending Feb 12, 2023:

activity # timemileskm+m
  Cycling2 2:39:41 40.26(3:58) 64.8(2:28) 750
  Run - on and off road2 2:22:39 8.89 14.3 510
  Run paths & tracks1 1:35:43 10.45(9:10) 16.81(5:42) 320
  Track1 24:12 2.42(9:59) 3.9(6:12)
  road run1 23:00
  Strength and Conditioning1 10:00
  Total7 7:35:15 62.02 99.81 1580
averages - rhr:46

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Sunday Feb 12, 2023 #

Run paths & tracks warm up/down 31:40 intensity: (8:23 @1) + (20:22 @2) + (59 @3) + (1:56 @4) 5.11 km (6:12 / km) +95m 5:40 / km
ahr:131 max:157 rhr:45

slow to get going

Run paths & tracks race 38:05 intensity: (16 @1) + (19 @2) + (19 @3) + (15:24 @4) + (21:47 @5) 7.93 km (4:48 / km) +155m 4:22 / km
ahr:163 max:169 rhr:45

Duns XC
good hard race

Run paths & tracks warm up/down 25:58 intensity: (6:01 @1) + (17:50 @2) + (2:07 @3) 3.77 km (6:53 / km) +70m 6:18 / km
ahr:135 max:147

Saturday Feb 11, 2023 #

Cycling 1:39:12 intensity: (49:34 @1) + (43:31 @2) + (4:37 @3) + (1:30 @4) 41.0 km (2:25 / km) +345m 2:19 / km
ahr:119 max:142 rhr:46

Easy ride
not feeling lively
cycle paths route Musselburgh, Dalkeith, Rosewell

Friday Feb 10, 2023 #

Strength and Conditioning 10:00 [3]

One circuit set

Note
rhr:46 (rest day)

Thursday Feb 9, 2023 #

12 PM

Run - on and off road 1:11:26 intensity: (6:11 @1) + (29:10 @2) + (16:07 @3) + (19:58 @4) 10.1 km (7:04 / km) +435m 5:49 / km
ahr:143 max:163 rhr:43

Cat Nick hill reps again
Sub-Threshold effort, tipping up into Threshold a bit
Good session, once it got going (didn't feel promising in the warm up)
Time a good bit quicker for the same HR effort, compared to 3 weeks ago, similar conditions - a decent buffeting from the wind.
50t
6 PM

road run 23:00 intensity: (16:00 @1) + (7:00 @2)

Haries warm up and drills

Wednesday Feb 8, 2023 #

Cycling 1:00:29 intensity: (9:11 @1) + (46:52 @2) + (4:26 @3) 23.8 km (2:32 / km) +405m 2:21 / km
ahr:132 max:142 rhr:48

Steady Z2 for recovery
Laps of the Seat

Tuesday Feb 7, 2023 #

Run - on and off road 42:30 intensity: (20:41 @1) + (19:49 @2) + (1:16 @3) + (44 @4)
ahr:126 max:154 rhr:48

Down to Meadowbank and drills

Track 24:12 intensity: (6:29 @1) + (4:25 @2) + (1:59 @3) + (6:24 @4) + (4:55 @5) 3.9 km (6:12 / km)
ahr:145 max:172

6 x 400m off 90 secs, with a bit of jogging
plus a 7th for added resistance, at an easier pace
though about an 8th but R calf getting a bit tight
Happy with improving times and easier feelings off shorter recoveries.
Also pleased that last weeks fatigue has subsided
87, 86, 86, 87, 85, 86. / 94

Run - on and off road 28:43 intensity: (5:45 @1) + (22:58 @2) 4.2 km (6:50 / km) +75m 6:17 / km
ahr:131 max:140

back up the hill

Monday Feb 6, 2023 #

Note
rhr:45 (rest day)

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