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Training Log: Kitch

In the last 7 days:

activity # timemileskm+m
  Hill Cross1 4:06:09 36.66(6:43) 59.0(4:10) 1650255c
  mixed running1 1:35:50 8.2(11:41) 13.2(7:16) 695171c
  Cycling2 1:10:32 18.02(3:55) 29.0(2:26) 21565c
  Strength and Conditioning1 40:00
  road run1 30:00 3.11(9:39) 5.0(6:00)30c
  Total5 8:02:31 65.99 106.2 2560521c
averages - weight:72.7kg
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Thursday Aug 17 #

12 PM

mixed running (hill reps) 1:35:50 intensity: (59 @1) + (21:55 @2) + (33:57 @3) + (17:37 @4) + (21:22 @5) 13.2 km (7:16 / km) +695m 5:45 / km
ahr:145 max:179 171c

Same hil reps as last week,
but not feeling broken, not that that seemed to make much difference.
6x30sec power repeats than straight into a 4 minute threshold climb up the Dassies until the path crosses DVD.
2 sets
9:49
10:18 - oh dear
rather than a full 3rd set I just ran the Dassies from the very bottom, starting with a 30 second effort and then going harder on the steep banks, finished on the knoll at the top of the tourist track
6:10

Wednesday Aug 16 #

8 AM

Cycling 27:51 intensity: (16:28 @1) + (9:06 @2) + (1:29 @3) + (37 @4) + (11 @5) 12.0 km (2:19 / km) +30m 2:18 / km
ahr:118 max:141 26c shoes: Cannondale

5 PM

Cycling 42:41 intensity: (19:18 @1) + (11:33 @2) + (6:36 @3) + (4:52 @4) + (22 @5) 17.0 km (2:31 / km) +185m 2:23 / km
ahr:118 max:148 39c shoes: Cannondale

did some efforts, they didn't really last

Tuesday Aug 15 #

Note
(rest day)

day of rest

Monday Aug 14 #

1 PM

road run 30:00 [1] 5.0 km (6:00 / km)
30c

Strength and Conditioning (circuits) 40:00 [3]
weight:72.7kg

Sunday Aug 13 #

9 AM

Hill Cross 4:06:09 intensity: (22:44 @1) + (1:17:43 @2) + (1:00:46 @3) + (1:20:52 @4) + (4:04 @5) 59.0 km (4:10 / km) +1650m 3:40 / km
ahr:134 max:170 255c

Pentlands with Rob and Ali.
sunny day, nice ride.
able to push hard even in the latter stages

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