Training Log Archive: KitchIn the 7 days ending Mar 6, 2016:
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Sunday Mar 6, 2016 #
Note
(rest day)
a rest day was going to happen either Sunday or Monday, turns out it was Sunday
Saturday Mar 5, 2016 #
10 AM
Cycling (bunch) 2:09:45 56.5 km (2:18 / km) +600m 2:11 / km
ahr:125 max:167 shoes: LBA
9:30
I knew inside that I was tired from the 2 hard interval sessions this week.
Rode up to Dalkeith with Tim and felt comfortable enough, then after joining the bunch the 3 climbs out of Dalkeith were ok - since the were hard but steady. Once we hit the Pencaitland road and things got motoring I was fairrly quickly in trouble as I didn't have the spark to go with any accelerations that were needed, so I popped and dropped. Pootled on to East Saltoun and then turned round.
I knew inside that I was tired from the 2 hard interval sessions this week.
Rode up to Dalkeith with Tim and felt comfortable enough, then after joining the bunch the 3 climbs out of Dalkeith were ok - since the were hard but steady. Once we hit the Pencaitland road and things got motoring I was fairrly quickly in trouble as I didn't have the spark to go with any accelerations that were needed, so I popped and dropped. Pootled on to East Saltoun and then turned round.
Friday Mar 4, 2016 #
12 PM
Cycling (recovery) 1:01:10 24.0 km (2:33 / km) +185m 2:27 / km
ahr:110 max:139 shoes: LBA
Crammond and up to the entrance to Dalmeny
Thursday Mar 3, 2016 #
5 PM
Cycling (AE PFPI + Threshold) 1:32:48 35.0 km (2:39 / km) +455m 2:29 / km
ahr:124 max:167 shoes: LBA
warm up lap of the Seat, then a climb and past the loch at threshold, then reps
from the layby above the kick to the road sign just past the top car park - turned out to be 1:50 plus, which is about right ( 2 minutes ish)
5 efforts
aim was to keep average power above 385w
average power, ~ time to L7, ~ time to L6
411, 15, 55
405, 18, 50
370, 16, 45
393, 16, 42
353, 17, 30
3 and 5 failed on the average power stakes but were nevertheless right up there in the leg burning, face gurning, gut churning stakes, which is probably what counts...
Bonked as I reached home, the first time that has happened since those Meadowbank sessions 20 years ago - when I would invariably bonk at the Pollock roundabouts.
Must be doing it right !
from the layby above the kick to the road sign just past the top car park - turned out to be 1:50 plus, which is about right ( 2 minutes ish)
5 efforts
aim was to keep average power above 385w
average power, ~ time to L7, ~ time to L6
411, 15, 55
405, 18, 50
370, 16, 45
393, 16, 42
353, 17, 30
3 and 5 failed on the average power stakes but were nevertheless right up there in the leg burning, face gurning, gut churning stakes, which is probably what counts...
Bonked as I reached home, the first time that has happened since those Meadowbank sessions 20 years ago - when I would invariably bonk at the Pollock roundabouts.
Must be doing it right !
Wednesday Mar 2, 2016 #
12 PM
road run 36:04 5.6 km (6:26 / km)
Over Calton Hill to the Pleasance
Strength and Conditioning (circuits) 36:00 [2]
weight:72.6kg
as last week with some extra back stuff; leg point added to Pilates back curl up. Back raises.
Tuesday Mar 1, 2016 #
Cycling (Anaerobic ) 2:00:24 50.8 km (2:22 / km) +520m 2:15 / km
ahr:127 max:168 shoes: LBA
So,
warmed up including a threshold effort up to Fairmilehead
338w, 150bpm, 98rev, 4:40
Then did Anaerobic reps heading West along Braids Hill Road from the dip outside Liberton House. undulating climb into the wind.
Prescription was to hit average power of 135% = 433w over the interval.
Repeat until failing to reach 120% = 385w
failed to note how long the interval should be and assumed 2 minutes.
After 85 seconds on the first effort average dropped to 420w so I hit the lap button and made that my duration. 420w = 130%.
Dropped to 384w at 10 reps - so happy with that.
Then did another threshold effort up to Failmilehead
325w, 167bpm, 96rev, 4:40
Then did short anaerobic efforts west along Hermitage Drive.
5 x 45 - 50 seconds. 474, 474, 448, 440, 433, 443 = 147% to 135%
maybe would have done a couple more but ran out of time
would also have done another threshold up Failmilehead.
warmed up including a threshold effort up to Fairmilehead
338w, 150bpm, 98rev, 4:40
Then did Anaerobic reps heading West along Braids Hill Road from the dip outside Liberton House. undulating climb into the wind.
Prescription was to hit average power of 135% = 433w over the interval.
Repeat until failing to reach 120% = 385w
failed to note how long the interval should be and assumed 2 minutes.
After 85 seconds on the first effort average dropped to 420w so I hit the lap button and made that my duration. 420w = 130%.
Dropped to 384w at 10 reps - so happy with that.
Then did another threshold effort up to Failmilehead
325w, 167bpm, 96rev, 4:40
Then did short anaerobic efforts west along Hermitage Drive.
5 x 45 - 50 seconds. 474, 474, 448, 440, 433, 443 = 147% to 135%
maybe would have done a couple more but ran out of time
would also have done another threshold up Failmilehead.
Monday Feb 29, 2016 #
12 PM
Cycling (recovery) 46:44 19.0 km (2:28 / km) +65m 2:25 / km
ahr:114 max:134 shoes: LBA
Along to Crammond and up the river for the first time in ages.
Easy recovery session but used it to work on cadence
ave = 103
30 minute block - started at over 100 and this graduall built to 120s, after which 110 felt slow.
Easy recovery session but used it to work on cadence
ave = 103
30 minute block - started at over 100 and this graduall built to 120s, after which 110 felt slow.