Training Log Archive: KitchIn the 7 days ending Jan 3, 2016:
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Sunday Jan 3, 2016 #
10 AM
Cycling (EM) 3:52:14 93.4 km (2:29 / km) +1040m 2:21 / km
ahr:119 max:155 shoes: LBA
Out to the Alps with the Gran Canaria squad, plus Gen and Joe.
bit of a gery chill day but company was good.
VMs a bit stiff after yestrday's efforts - so things a bit weird.
Feeling less than brilliant, could easily be put down to the hangover from yesterday's ride. So I think I'm improving.
bit of a gery chill day but company was good.
VMs a bit stiff after yestrday's efforts - so things a bit weird.
Feeling less than brilliant, could easily be put down to the hangover from yesterday's ride. So I think I'm improving.
Saturday Jan 2, 2016 #
2 PM
Cycling 2:34:07 71.0 km (2:10 / km) +709m 2:04 / km
shoes: LBA
Fail day
after watching Sam and Bethan at the Greenmantle Dash (Sam 3rd) - plan was to ride from Howgate, but no shoes. So home and ride from there. Puncture on the way out to the Granites and then the intended VO2 Power test was a fail.
run 1 packed in after 5 minutes as power was dropping inexorably. had a 2nd and 3rd go and they lasted about 2:30. graphs show it all and right decision to go home.
Power initially where I would have hoped, but unable to maintain, best being about 3 minutes and I did better than that on Thursday.
Still carrying something of the cold as lungs a bit raw in the evening.
almost forgot, I did a lap of the Seat at the end sort of by way of checking / making aments 320 up / 308 across.
after watching Sam and Bethan at the Greenmantle Dash (Sam 3rd) - plan was to ride from Howgate, but no shoes. So home and ride from there. Puncture on the way out to the Granites and then the intended VO2 Power test was a fail.
run 1 packed in after 5 minutes as power was dropping inexorably. had a 2nd and 3rd go and they lasted about 2:30. graphs show it all and right decision to go home.
Power initially where I would have hoped, but unable to maintain, best being about 3 minutes and I did better than that on Thursday.
Still carrying something of the cold as lungs a bit raw in the evening.
almost forgot, I did a lap of the Seat at the end sort of by way of checking / making aments 320 up / 308 across.
Friday Jan 1, 2016 #
Note
Spectator today.
Sam did the duathlon and was 6th, well pleased.
Kate did the duathlon and was 5th vet and 2nd first timer - very chuffed, especially with gaining the fastest split for 2nd transition !
Sam did the duathlon and was 6th, well pleased.
Kate did the duathlon and was 5th vet and 2nd first timer - very chuffed, especially with gaining the fastest split for 2nd transition !
Thursday Dec 31, 2015 #
Note
still a little bit of the cold is grumbling on but good to train I think.
It might come back but no point in just waiting around.
It might come back but no point in just waiting around.
11 AM
Cycling (Hills) 1:13:32 31.5 km (2:20 / km) +490m 2:10 / km
ahr:133 max:171 shoes: LBA
gettting back to a bit of Nixon with 5 laps of the Seat
warm up @2, Threshold, VO2max, Threshold, warm down
Threshold across the top plus an extra on the warm down lap
332w, 161bpm, 80rev / 321w, 165bpm, 95rev
379w, 171bpm, 85rev / 306w, 170bpm, 92rev
324w, 163bpm, 76rev / 298w, 165bpm, 91rev
- / 316w, 161bpm, 94rev
nice to get a good VO2max effort in, was erring on the side of not doing it but the start of the 2nd effort was there and just kept going strong.
warm up @2, Threshold, VO2max, Threshold, warm down
Threshold across the top plus an extra on the warm down lap
332w, 161bpm, 80rev / 321w, 165bpm, 95rev
379w, 171bpm, 85rev / 306w, 170bpm, 92rev
324w, 163bpm, 76rev / 298w, 165bpm, 91rev
- / 316w, 161bpm, 94rev
nice to get a good VO2max effort in, was erring on the side of not doing it but the start of the 2nd effort was there and just kept going strong.
Wednesday Dec 30, 2015 #
11 AM
road run 31:07 5.0 km (6:13 / km) +70m 5:49 / km
ahr:126 max:136 shoes: LBA
down to the Pleasance and back
Strength and Conditioning 30:00 [2]
weight:73.8kg
usual circuits drill
single leg press 10 x 64kg
single leg press 10 x 64kg
Tuesday Dec 29, 2015 #
11 AM
Cycling 1:31:14 39.7 km (2:18 / km) +630m 2:08 / km
ahr:135 max:172 shoes: LBA
6 laps of the Seat
laps 2 - 5 at Threshold effort up the hill / across the top
326w, 162bpm, 74rev / 315w, 164bpm, 90rev
327w, 164bpm, 70rev / 321w, 172bpm, 90rev
327w, 165bpm, 70rev / 314w, 168bpm, 95rev
319w, 165bpm, 75rev / 304w, 168bpm, 95rev (took this one fractionally easier)
HR a bit high - blood vol will be down a bit I guess
SW 20mph
laps 2 - 5 at Threshold effort up the hill / across the top
326w, 162bpm, 74rev / 315w, 164bpm, 90rev
327w, 164bpm, 70rev / 321w, 172bpm, 90rev
327w, 165bpm, 70rev / 314w, 168bpm, 95rev
319w, 165bpm, 75rev / 304w, 168bpm, 95rev (took this one fractionally easier)
HR a bit high - blood vol will be down a bit I guess
SW 20mph
Monday Dec 28, 2015 #
3 PM
Cycling 1:01:40 26.1 km (2:22 / km) +415m 2:11 / km
ahr:126 max:160 shoes: LBA
4 laps of the Seat with Threshold efforts of 2, 3, 5 minutes