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Training Log Archive: Kitch

In the 7 days ending Dec 11, 2016:

activity # timemileskm+m
  Cycling8 14:34:42 231.15(3:47) 372.0(2:21) 3295607c
  Strength and Conditioning3 1:45:00
  Total10 16:19:42 231.15 372.0 3295607c
averages - weight:75.3kg

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Sunday Dec 11, 2016 #

8 AM

Cycling (EM) 2:54:12 intensity: (1:37:09 @1) + (48:35 @2) + (13:31 @3) + (10:34 @4) + (4:23 @5) 77.0 km (2:16 / km) +905m 2:08 / km
ahr:123 max:160 127c shoes: CDL

Across to Chirnside, direct route over Redstone Rigg.
a bit of to and fro on arrival.
Legs a bit heavy and didn't push the pace.
11 x NMP efforts mostly once over the Rigg
nice ride

watched Sam, Bethan and Kate run the Borders XC, then dinner at the pub

Saturday Dec 10, 2016 #

10 AM

Cycling (bunch) 3:04:13 intensity: (1:19:02 @1) + (51:28 @2) + (19:13 @3) + (22:48 @4) + (11:42 @5) 89.0 km (2:04 / km) +680m 2:00 / km
ahr:139 max:176 160c shoes: CDL

9:30
Didn't feel like I would get very far as we headed out to Dalkeith at a real clip. Calmed down once we left Dalkeith and I decided to see if I could stay with the bunch up the hill, then to Pencaitland, then E. Saltoun, then Gifford, then Haddy, Yak was fine. Finally dropped on the Parachutes and rode back with Zak, who was more bothered having been dropped twice. I was happy having made it much further than expected.

Friday Dec 9, 2016 #

12 PM

Cycling (recovery) 1:10:41 intensity: (55:21 @1) + (11:28 @2) + (2:11 @3) + (58 @4) + (43 @5) 24.0 km (2:57 / km) +190m 2:50 / km
ahr:101 max:137 27c shoes: CDL

Railways round the north and back round the Seat
easy

Thursday Dec 8, 2016 #

12 PM

Cycling (VO2) 1:13:22 intensity: (31:13 @1) + (25:35 @2) + (5:31 @3) + (7:40 @4) + (3:23 @5) 28.5 km (2:34 / km) +385m 2:25 / km
ahr:127 max:169 67c shoes: CDL

laps of the Seat.
1. warm up lap
2. 4 x 1 min VO2 max, 1 min recovery
3. 3 x 1:30 and 1 x 1 min VO2 max
4 warm down

then the Pleasance
1 PM

Strength and Conditioning 25:00 [3]

arms

Leg Press
1st set
280 x3, 300 x4, 320 x 4
2nd, 3rd
300 x 4, 320 x6

Glutes
2 sets, 12 x 30

Wednesday Dec 7, 2016 #

12 PM

Cycling (EM) 1:31:56 intensity: (49:38 @1) + (24:51 @2) + (11:54 @3) + (4:44 @4) + (49 @5) 35.0 km (2:38 / km) +314m 2:31 / km
ahr:116 max:157 54c shoes: CDL

out west into the wind and warm with Ross
Looped round Balerno and the road end, return was quick.
5 PM

Strength and Conditioning (Circuits) 40:00 [3]

2 laps

Tuesday Dec 6, 2016 #

Cycling (EM) 3:15:04 intensity: (1:05:38 @1) + (1:42:46 @2) + (16:42 @3) + (6:57 @4) + (3:01 @5) 88.5 km (2:12 / km) +651m 2:08 / km
ahr:131 max:165 132c shoes: CDL

Tranent, Penc, Haddy, Traprain, where it was warm, Stenton, Gifford, Penc, Tranent.
legs a bit heavy, as was the sky but a good ride never the less

Monday Dec 5, 2016 #

8 AM

Cycling 39:44 intensity: (15:37 @1) + (21:27 @2) + (2:07 @3) + (23 @4) + (10 @5) 15.5 km (2:34 / km) +90m 2:29 / km
ahr:122 max:146 24c shoes: CDL

5 PM

Cycling 45:30 intensity: (33:13 @1) + (10:43 @2) + (57 @3) + (27 @4) + (10 @5) 14.5 km (3:08 / km) +80m 3:03 / km
ahr:104 max:138 16c shoes: CDL

Strength and Conditioning 40:00 [3]
weight:75.3kg

2 set of leg strength exercises on the mat

leg press
set 1
2x 220, 240, 260, 280, 300, 320, fail
8 x 300
set 2
340 fail. 320, 320, 8 x 300
set 3
8 x 300, 320, 320 (300s got easier)

glute
2 sets
3x27, 8x32

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