Training Log Archive: KitchIn the 7 days ending Mar 9, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Mar 9, 2014 #
Run - on and off road 45:54 8.0 km (5:44 / km) +115m 5:21 / km
ahr:122 max:146
legs tired.
Raven over Dunscapie Loch
Saturday Mar 8, 2014 #
Cycling (A1) 3:31:25 97.0 km (2:11 / km) +1335m 2:02 / km
ahr:133 max:173 shoes: LBA
this time after a further weeks hard training, a recovery week and not doing a session the day before and I got much further.
stayed with the main bunch all the way to East Saltoun. A couple of miles beyond I couldn't quite stop the gap, there were about 6 or 7 of us trying to stay on or bridge but the lead group - maybe a dozen of them were just that bit too strong. We formed into a chasing group and followed through Gifford and all the way to Haddington with the gap of about 150 - 200 meters staying the same throughout pretty much. In Haddington we joined back up - but I was immediately put out the back due to traffic on a roundabout. Not that I'd have held on up the Yak anyway. 2 or 3 folk dropped away from the pack and I passed them but the main bunch moved away and that was that. I joined up with a guy through Drem but was done for and switched in to E2 for a solo ride from the Parachute and back. I picked up a couple of folk going steady and came back into town with them at a comfortable and chattable pace. Lap of the Seat to extend the ride, the wind was starting to get silly by this time - getting really knocked about and blown to a stop at Dunscapie Loch.
Pleased to get significantly further with the group and knock my pan out for about an hour - ( actually 53 minutes with average speed 37.5kph) . Also felt less phased about riding with a disorganised bunch at high speeds (This being just a free for all with no chains). I think this is all good race practise.
Friday Mar 7, 2014 #
Cycling (E1 / recovery) 35:52 12.0 km (2:59 / km)
shoes: SPCX
bloody rear shifter broke - the lever snapped off.
leaving me on a 12 - not good.
Did a quick internet scan and seems to be a bit of a SRAM problem - balls - balls
Cycling (recovery) 32:29 14.0 km (2:19 / km)
shoes: SPCX
Strength and Conditioning (pilates) 40:00 [0]
Thursday Mar 6, 2014 #
road run 46:26
ahr:128 max:141
Cycling (E1) 35:29 12.5 km (2:50 / km)
shoes: SPCX
Wednesday Mar 5, 2014 #
Cycling 29:32 12.0 km (2:28 / km)
ahr:123 max:136 shoes: LBA
Cycling warm up/down 22:08 9.66 km (2:17 / km) +132m 2:09 / km
ahr:127 max:147 shoes: LBA
Cycling (FTP Test) 9:47 5.38 km (1:49 / km) +61m 1:43 / km
ahr:153 max:158 shoes: LBA
306w
98rpm
33kph
Cycling (FTP Test) 20:12 11.31 km (1:47 / km) +110m 1:42 / km
ahr:158 max:162 shoes: LBA
302w
102rpm
33.6kph
Clifton Road circuit.
I'm not sure this was a great circuit for this test. 6 bends 4 requiring complete power off, plus not very flat. probably Pencaitland - Haddington is a better course - but I was near this today so thought I'd give it a shot.
Had hoped for a slightly higher result than this. Could be a little jaded from previous 2 week - though on the other hand I had no problem at all completing - so probably not. Maybe more of an issue is the circuit which didn't really allow for truly consistent output. Looking at the graph I'd say the average is higher on the more consistent sections of the course with big drops around descents and the sharp corners.
I think the effort was right though - just tipping what I've been using as the 4 / 5 boundary in heart rate terms at 156 / 157 bpm. slight rise through the session from steady 156 in the prelim to over 158 by the end so at least seems HR training to date has been properly targeted.
.
Cycling warm up/down 19:07 9.25 km (2:04 / km) +81m 1:59 / km
ahr:122 shoes: LBA
Cycling (recovery) 31:16 11.9 km (2:38 / km) +91m 2:32 / km
ahr:103 max:122 shoes: LBA
Tuesday Mar 4, 2014 #
Run - on and off road 1:09:55 +450m
ahr:123 max:143
Cycling 35:00 12.0 km (2:55 / km)
shoes: SPCX
Monday Mar 3, 2014 #
Cycling (Recovery) 1:04:27 21.7 km (2:58 / km)
ahr:93 max:128 shoes: SPCX