Training Log Archive: Kitch

basically the same run I did 4 weeks ago - hermitage circuit.
Warmed up around Balckford Hill at L2. Then I decided I would try and wind it up for a L3 effort up the braid burn as on the previous run - but it simply wasn't going to happen. So I followed my new rules and settled for running comfortably in control.
this took 9:06 at pretty low effort - thinking back on 4 weeks ago I thought it took me 9:03 at a farly high effort.
With this psychological boost I think the effort rose up to Lang Linn and back down the hill so that for the second effort up the Hermitage I was comfortable and in control up at the 155bpm I had been wanting to do.
Rased this to 160 for the climb up to Lang Linn, 155 again for the descent and then repeated for another lap.
Times improved by about 7% from 4 weeks ago.
Well pleased with that session.
I was unfit, I'm getting fitter

warm up L2 HR a126, m141
Up the Hermitage
1 - 9:06. t=fail. a138, m146
2 - 8:23. t155, a152, m155
3 - 8:20. t155, a155, m158
top of Hermitage to Lang Linn path
1 - 4:45. t145, a146, m150
2 - 4:12. t160, a159, m161
3 - 4:13 t160, a159, m162
LL path to bottom of Howe Dean
1 - 3:50. t145, a145, m149
2 - 3:39. t155, a155, m159
3 - 3:34. t155, a154, m160

easy jog home L1/L2 a125

9:40 steady
which was just right. our along the usual coast route. At first I thought it might be a disaster with quads burning up on early hills outt o Dalkeith, but was fine once warmed up. Sunshine all the way westerly a bit stronger than expected.
really enjoyed the ride and really pleased with how it went after about 6 months off the bike

Is anyone going on a cycling holiday ?

C • Kind of 4

home from Gogar - along the canal and up uver Merchiston.
Sluggish to start with then got into a comfortable rhythm at around 134 for a good section of the run

beautiful day.
easy L2 up the crags.
came back with Stewart Whitlie - which required a bit of L3.
nice loosener