Training Log Archive: KitchIn the 7 days ending Mar 10, 2017:
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Friday Mar 10, 2017 #
12 PM
Cycling 46:15 17.6 km (2:38 / km) +230m 2:28 / km
ahr:112 max:145 29c shoes: CDL
Strength and Conditioning (circuits) 35:00 [3]
weight:72.6kg
2 laps of circuits
2 x 2min on balance ball
2 x 2min on balance ball
Thursday Mar 9, 2017 #
12 PM
Cycling (Multi) 1:19:21 33.4 km (2:23 / km) +460m 2:13 / km
ahr:130 max:176 88c shoes: CDL
A mixed bag
Laps of the Seat
Warm up
7 x 20sec effort NMP 480w - 590w, 40 seconds easy recovery
5 x 30sec effort NMP around 500w, 60 seconds recovery
3:20 VO2 max effort 383w climb to the loch
7:56 Threshold effort 320w
HIIT laps are excellent dual purpose for power and VO2 max
This was a first session so left good recovery gaps, will need to reduce as weeks progress.
excellent
Laps of the Seat
Warm up
7 x 20sec effort NMP 480w - 590w, 40 seconds easy recovery
5 x 30sec effort NMP around 500w, 60 seconds recovery
3:20 VO2 max effort 383w climb to the loch
7:56 Threshold effort 320w
HIIT laps are excellent dual purpose for power and VO2 max
This was a first session so left good recovery gaps, will need to reduce as weeks progress.
excellent
Wednesday Mar 8, 2017 #
8 AM
Cycling 34:37 12.0 km (2:53 / km) +30m 2:51 / km
ahr:105 max:126 12c shoes: CDL
5 PM
Cycling 33:52 15.0 km (2:15 / km) +70m 2:12 / km
ahr:122 max:147 21c shoes: CDL
Strength and Conditioning (weights) 15:00 [3]
Leg Press
Set 1 - 300, 320, 340, 360, 2x380, 6x400, 400fail
rest - 400, 400fail, 380, 400
Set 2 16x260 rapid fire
Glute
Set 1 - 2x32, 8x36
Set 2 - 16x23 rapidfire
Set 1 - 300, 320, 340, 360, 2x380, 6x400, 400fail
rest - 400, 400fail, 380, 400
Set 2 16x260 rapid fire
Glute
Set 1 - 2x32, 8x36
Set 2 - 16x23 rapidfire
Tuesday Mar 7, 2017 #
Note
(rest day)
Monday Mar 6, 2017 #
Note
that was supposed to be a relaxing weekend in a hotel in the Lakes.
I'm pooped
maybe too much walking.
but it was very nice and made me want to run and navigate and.., what do they call that ?
I'm pooped
maybe too much walking.
but it was very nice and made me want to run and navigate and.., what do they call that ?
8 AM
Cycling 36:34 12.0 km (3:03 / km) +30m 3:01 / km
ahr:90 max:114 7c shoes: CDL
5 PM
Cycling 34:46 12.0 km (2:54 / km) +70m 2:49 / km
ahr:96 max:129 13c shoes: CDL
decided to skip any gym session due to poopedness
Sunday Mar 5, 2017 #
11 AM
Walk 3:30:00 12.0 km (17:30 / km)
60c
Walk with Kate.
Grasmere, up Far Easedale and up to the Tarn, round the tarn and then cut up and over through the juniper to drop down on Blind Tarn Moss. Saw a pure white mouse. Back down lower Easedale.
Grasmere, up Far Easedale and up to the Tarn, round the tarn and then cut up and over through the juniper to drop down on Blind Tarn Moss. Saw a pure white mouse. Back down lower Easedale.
Saturday Mar 4, 2017 #
11 AM
Walk 5:30:00 17.0 km (19:25 / km)
100c
Walk with Kate.
Rosthwaite, up Tongue Gill via the mines and on to High Spy, Maiden Moor, down trhe path from Hause Gate and into Manesty. Across the board walk and bridge with some wading in bare feet to Lodore. Along to the climber's café, which was shut so no lunch, up to join the Watendlath Beck and then to Watendlath and back across to Rosthwaite.
Rosthwaite, up Tongue Gill via the mines and on to High Spy, Maiden Moor, down trhe path from Hause Gate and into Manesty. Across the board walk and bridge with some wading in bare feet to Lodore. Along to the climber's café, which was shut so no lunch, up to join the Watendlath Beck and then to Watendlath and back across to Rosthwaite.