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Training Log: Kitch

In the last 7 days:

activity # timemileskm+m
  Cycling4 2:52:56 36.66(4:43) 59.0(2:56) 45072c
  Hill Cross1 2:14:24 21.75(6:11) 35.0(3:50) 1055
  mixed running2 1:42:52 8.7(11:49) 14.0(7:21) 650
  Strength and Conditioning1 35:00
  Total5 7:25:12 67.11 108.0 215572c
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Saturday Jun 24 #

10 AM

Hill Cross 2:14:24 intensity: (13:11 @1) + (41:07 @2) + (34:22 @3) + (44:52 @4) + (52 @5) 35.0 km (3:50 / km) +1055m 3:20 / km
ahr:135 max:166 shoes: Specialised Crux

Friday Jun 23 #

12 PM

mixed running 1:15:57 intensity: (1:35 @1) + (32:19 @2) + (19:42 @3) + (17:47 @4) + (4:34 @5) 10.5 km (7:14 / km) +530m 5:47 / km
ahr:136 max:171

over to the Seat,
down into the bog then up the steps, down DV, up DVD and the north ridge, down DVD and back up the bog.
Calves a bit of a concern, still a bit tight but no deterioration from this.
getting stronger
climb via DVD in 9:44, steady comitted, not full on. I'll have to search back for a comparison.

recorded best is 8:23, another comment says "anything under 9 is always good" So pretty pleased at 9:44 with it being a relaxed effort and really only a couple of weeks into my rehabilitation.

Cycling 30:48 intensity: (21:02 @1) + (8:45 @2) + (43 @3) + (18 @4) 12.0 km (2:34 / km) +30m 2:32 / km
ahr:112 max:132 12c shoes: Cannondale

6 PM

Cycling 30:11 intensity: (21:03 @1) + (6:36 @2) + (1:41 @3) + (40 @4) + (11 @5) 12.0 km (2:31 / km) +70m 2:27 / km
ahr:100 max:123 11c shoes: Cannondale

Thursday Jun 22 #

5 PM

Cycling 44:42 intensity: (33:03 @1) + (9:13 @2) + (1:47 @3) + (37 @4) + (2 @5) 16.0 km (2:48 / km) +150m 2:40 / km
ahr:97 max:133 18c shoes: Cannondale

round the Seat

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

2 laps 2/3 ish reps

Wednesday Jun 21 #

5 PM

Cycling 1:07:15 intensity: (44:00 @1) + (18:15 @2) + (3:57 @3) + (33 @4) + (30 @5) 19.0 km (3:32 / km) +200m 3:22 / km
ahr:114 max:142 31c shoes: Cannondale

a couple of laps of the Seat

mixed running 26:55 intensity: (6:56 @1) + (16:03 @2) + (3:56 @3) 3.5 km (7:41 / km) +120m 6:34 / km
ahr:121 max:139

easy one over to Blackford Hill. walked up the north face to ease the calfs out a bit. A succcessful ploy I think

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