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Training Log Archive: Kitch

In the 7 days ending Mar 3, 2017:

activity # timemileskm+m
  Cycling9 9:13:37 141.92 228.4 1985475c
  Strength and Conditioning2 1:15:00
  Total9 10:28:37 141.92 228.4 1985475c
averages - weight:72.2kg

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Friday Mar 3, 2017 #

12 PM

Cycling 14:49 intensity: (8:43 @1) + (3:16 @2) + (1:50 @3) + (45 @4) + (15 @5)
6c

Strength and Conditioning (circuits & weights) 45:00 [3]
weight:72.2kg

2 x circuit

Leg press
Set 1 - 300, 320, 340, 2x360, 2x380, 2xfail400, 2x285, 2xfail400, 6x380
Set 2 - 16x260, rapid fire

Glure
Set 1 - 2x32, 8x36
Set 2 - 16x23 rapid fire

Thursday Mar 2, 2017 #

12 PM

Cycling (Threshold) 1:13:30 intensity: (24:17 @1) + (6:24 @2) + (7:41 @3) + (33:13 @4) + (1:55 @5) 33.5 km (2:12 / km) +455m 2:03 / km
ahr:142 max:170 88c shoes: CDL

Threshold laps of the Seat.
Start at the 1st roundabout at the bottom of the hill and all the way round to the top of the windy gap, which was windy. Recovery down the descent ~2:50.
5 laps.
8:11, 310w
8:01, 311w
8:02, 311w
8:10, 314w
7:40, 312w
time variability mainly due to the wind along the top I think.
Good session, luckily largely unimpeded by traffic

Wednesday Mar 1, 2017 #

8 AM

Cycling (NMP) 30:37 intensity: (21:53 @1) + (5:26 @2) + (51 @3) + (25 @4) + (2:02 @5) 12.0 km (2:33 / km) +40m 2:31 / km
ahr:120 max:159 22c shoes: CDL

to work, with 17 power sprint efforts thrown in
5 PM

Cycling (Threshold) 1:07:06 intensity: (27:35 @1) + (9:54 @2) + (8:05 @3) + (20:31 @4) + (1:01 @5) 31.4 km (2:08 / km) +235m 2:04 / km
ahr:134 max:169 68c shoes: CDL

Threshold efforts
1 - Out and back Gogarmuir Rd - 12 mins, 303w
2 - From the A71 up to Currie - 7:30, 310w - included some slows and efforts for overtaking cars !
3 - Colinton Dregorn Fairmilehead - 6:30, 307w

Tuesday Feb 28, 2017 #

6 PM

Cycling (VO2, Threshold) 1:50:40 intensity: (1:00:01 @1) + (12:49 @2) + (6:24 @3) + (26:53 @4) + (4:33 @5) 42.0 km (2:38 / km) +725m 2:26 / km
ahr:126 max:174 115c shoes: CDL

A Threshold lap, up the climb and across the top. High cadence.

3 x 3mins VO2max, descend to recover (~3 min)
370w, 370w, 359w. last one definitely felt a bit burney
3 x 2mins VO2max, descend to recover (~2 min)
369w, 369w, 367w

A threshold lap up the climb and across the top. 313w

Monday Feb 27, 2017 #

8 AM

Cycling 33:47 intensity: (26:16 @1) + (5:42 @2) + (1:07 @3) + (22 @4) + (20 @5) 12.0 km (2:49 / km) +35m 2:46 / km
ahr:104 max:140 12c shoes: CDL

5 PM

Cycling 43:14 intensity: (31:46 @1) + (8:11 @2) + (1:41 @3) + (53 @4) + (43 @5) 15.0 km (2:53 / km) +70m 2:49 / km
ahr:101 max:145 17c shoes: CDL

Strength and Conditioning (weights circuits) 30:00 [3]

1 circuit

Leg Press
Set 1 - 300, 320, 340, 2x360, 2x380, 2xfail400, 4x380, fail 400, 400, 400, fail400, 400, 400 - got there in the end I guess.
Set 2 - 16x280 continuous

Glute
Set 1 - 2x32, 8x36
Set2 - 16x27 continuous

Sunday Feb 26, 2017 #

11 AM

Cycling (recovery) 30:46 intensity: (24:54 @1) + (5:11 @2) + (33 @3) + (8 @4) 11.0 km (2:48 / km) +95m 2:41 / km
ahr:110 max:142 10c shoes: CDL

easy round Grange

Saturday Feb 25, 2017 #

10 AM

Cycling (bunch) 2:29:08 intensity: (1:10:28 @1) + (32:31 @2) + (18:24 @3) + (18:16 @4) + (9:29 @5) 71.5 km (2:05 / km) +330m 2:02 / km
ahr:134 max:179 137c shoes: CDL

Rode up to Dalkeith solo to get a sense of how my legs were.
Didn't feel brilliant so opted for the 9:40
Tailwind made things fast at first and needed some adjustment.
Bunch didn't seem to be going so hard but I think I was actually pretty strong once I got going.
On the front all the way up the Parachutes, then rode away.
Pace on teh return was pretty easy.
Went long at the end, into strong headwind, and stayed away.

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