Training Log Archive: KitchIn the 7 days ending Mar 24, 2017:
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Friday Mar 24, 2017 #
1 PM
Cycling (Threshold / VO2) 1:02:08 24.0 km (2:35 / km) +290m 2:26 / km
44c shoes: CDL
A wee looser up for tomorrow's race.
warm up lap of the Seat
a 4 minute block of 2 mins Threshold - 334w, 1:20 VO2 - 377w, 1 min Threshold - 301w
warm down lap
warm up lap of the Seat
a 4 minute block of 2 mins Threshold - 334w, 1:20 VO2 - 377w, 1 min Threshold - 301w
warm down lap
Thursday Mar 23, 2017 #
Note
(rest day)
Wednesday Mar 22, 2017 #
8 AM
Cycling 28:47 12.0 km (2:24 / km) +30m 2:22 / km
10c shoes: CDL
5 PM
Cycling (Threshold) 1:01:37 22.6 km (2:44 / km) +330m 2:32 / km
43c shoes: CDL
A threshold lap of the Seat on the 8 minute stretch
315w, nnnbpm
315w, nnnbpm
Strength and Conditioning (circuits) 15:00 [3]
1 lap
Tuesday Mar 21, 2017 #
12 PM
Cycling (HIIT VO2) 1:29:50 36.0 km (2:30 / km) +515m 2:20 / km
ahr:137 max:174 102c shoes: CDL
Laps
warm up
3 sets of what they call Russian Steps
efforts of 15, 30, 45, 60, 45, 30, 15 seconds, starting every 60 seconds.
effort zones achieved were 7, 7, 6, 5, 6, 6, 7
lap 5 - 3 mins VO2 backed up with 3 mins Threshold
warm down.
Tough, but done to satisfaction.
Monday Mar 20, 2017 #
Note
(rest day)
Sunday Mar 19, 2017 #
Strength and Conditioning (circuits & weights) 45:00 [3]
weight:72.5kg
2 laps of circuits
Leg Press
1 - 300, 320, 340, 360, 2x380, 400, fail, fail, 2x3800, fail400, 2x380, fail400, 380
2 - 12x260
Glute
1 - 2x32, 6x36
2 - 12x23
Leg Press
1 - 300, 320, 340, 360, 2x380, 400, fail, fail, 2x3800, fail400, 2x380, fail400, 380
2 - 12x260
Glute
1 - 2x32, 6x36
2 - 12x23
3 PM
Cycling 57:58 23.0 km (2:31 / km) +440m 2:18 / km
ahr:128 max:170 60c shoes: CDL
Laps of the Seat
warm up
2 x Threshold - 8 minute stretch.
332w, a161
332w, a164
- which is +20, nice
then to the Pleasance
warm up
2 x Threshold - 8 minute stretch.
332w, a161
332w, a164
- which is +20, nice
then to the Pleasance
Saturday Mar 18, 2017 #
10 AM
Cycling (bunch) 2:26:17 74.2 km (1:58 / km) +260m 1:56 / km
ahr:131 max:175 130c shoes: CDL
9:40
wasn't too sure at first but the pace was well within capacity.
Legs were fine, though felt a bit tender - all those reps on Wednesday I guess. I'll get used to them.
it was enough.
Wet though.
wasn't too sure at first but the pace was well within capacity.
Legs were fine, though felt a bit tender - all those reps on Wednesday I guess. I'll get used to them.
it was enough.
Wet though.