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Training Log: Kitch

In the last 7 days:

activity # timemileskm+m
  Cycling6 4:37:06 58.1(4:46) 93.5(2:58) 1025228c
  Cross Country1 56:20 5.72(9:51) 9.2(6:07) 9590c
  Strength and Conditioning1 55:0065c
  mixed running1 8:12 0.62(13:12) 1.0(8:12)5c
  Total8 6:36:38 64.44 103.7 1120388c
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Tuesday Dec 12 #

12 PM

Cycling (tempo) 1:05:37 intensity: (9:14 @1) + (24:23 @2) + (15:22 @3) + (16:32 @4) + (6 @5) 30.4 km (2:10 / km) +345m 2:03 / km
ahr:140 max:162 66c shoes: CDL

2 x 15 minutes tempo (269 = very top of the range hence the overlap into aerobic threshold work - z4)

Monday Dec 11 #

5 PM

Strength and Conditioning (core) 55:00 [2]
65c

Espresso core set x 3
with a few arms thrown in

Sunday Dec 10 #

12 PM

Cross Country warm up/down 26:17 intensity: (15:02 @1) + (10:50 @2) + (25 @3) 3.1 km (8:29 / km)
ahr:110 max:140 24c

Warm up with the kids

Cross Country race 30:03 intensity: (49 @1) + (50 @2) + (4:20 @3) + (24:04 @4) 6.1 km (4:56 / km) +95m 4:34 / km
ahr:154 max:173 66c

Decided to give it a shot.
Started steady on the beach. Up the hill and I wound things up a bit, then settled down to a steady effort. Wound it up through the last mile on along the beach

mixed running warm up/down 8:12 intensity: (2:14 @1) + (5:58 @2) 1.0 km (8:12 / km)
ahr:115 max:125 5c

Saturday Dec 9 #

11 AM

Cycling warm up/down (cx) 46:45 intensity: (17:10 @1) + (23:41 @2) + (5:23 @3) + (31 @4) 8.2 km (5:42 / km) +110m 5:21 / km
ahr:118 max:154 32c shoes: RDL

12 PM

Cycling race (cx) 43:59 intensity: (48 @1) + (3:48 @2) + (4:01 @3) + (29:54 @4) + (5:28 @5) 8.4 km (5:14 / km) +140m 4:50 / km
ahr:153 max:169 55c shoes: RDL

HA ! Podium place there for the taking.
Are you sitting comforably?
So, 400m into the race, jostling for position in the front 4, round the hairpin onto the rough track at the back of the Castle I followed / avoided a wheel and went therough the big puddly hollow, and what lurks at the bottome of every puddly hollow? Rocks or potholes, or both, who knows. Anyway, SMACK ! backed off a bit, but seemed ok. Down the hill and I thouht I'm easy going to get back up the field here, fast through this first corner, but ahhhh- very squirmy in the back tyre. By the time I was in the field it was clear I had a problem. Passed the pits before I had any real chance to think what t odo ( given I had nothing and no-one in the pits) Into the first lap of the field and I had a full flat rear, the field was wet and soft and squirming and sligding round it was quite fun in a "How ruined is my tyre going to be?" way, I was even passing people ! Passed the other side of the pits, still no real idea what to do but shouted out for a spare rear inf anyone facied lending me one.. Ran down the track, up through the rhododendrons, all the way rounfd the back of the castle and back to the pits where club-mate Scott offered me a wheel, but it had a 160 disc, not 140. So I though - while I'm here I'll try and put some air in it might seal given a second chance (I was running a clincher, but with sealant in the tube.) Hey ! that's working, it seemed to hold, so off I went round the field somwewhere around last place. More squirming sliding fun and it clearly wasn't holding air as well as I thought so back in the pits for a top up- pressure was down below 20. Round a lap, into the pits but decided no point in putting in more air -as it was the same sub-20psi again. A couple of laps more from there and I just enjoyed the race and handling the bike on the slippy slidey stuff, also gave myself a target of not geting lapped. I nearly managed. The lead women passed me ont eh hard track - where I couldn't go fast becuase of the super soft tyre. The I was catching them again in the field. Right at the end James Melville passed me, also on the hard track, just 100 yard from the line.

Friday Dec 8 #

12 PM

Cycling 56:56 intensity: (18:04 @1) + (20:26 @2) + (10:27 @3) + (7:04 @4) + (55 @5) 23.1 km (2:28 / km) +320m 2:18 / km
ahr:131 max:156 51c shoes: CDL

Thursday Dec 7 #

8 AM

Cycling 31:48 intensity: (19:51 @1) + (10:14 @2) + (55 @3) + (41 @4) + (7 @5) 11.6 km (2:44 / km) +40m 2:42 / km
ahr:119 max:133 14c shoes: CDL

5 PM

Cycling 32:01 intensity: (26:29 @1) + (4:40 @2) + (32 @3) + (20 @4) 11.8 km (2:43 / km) +70m 2:38 / km
ahr:100 max:120 10c shoes: CDL

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