Training Log Archive: KitchIn the 7 days ending Jun 23, 2017:
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Friday Jun 23, 2017 #
Run - on and off road 1:15:57 10.5 km (7:14 / km) +530m 5:47 / km
ahr:136 max:171
down into the bog then up the steps, down DV, up DVD and the north ridge, down DVD and back up the bog.
Calves a bit of a concern, still a bit tight but no deterioration from this.
getting stronger
climb via DVD in 9:44, steady comitted, not full on. I'll have to search back for a comparison.
recorded best is 8:23, another comment says "anything under 9 is always good" So pretty pleased at 9:44 with it being a relaxed effort and really only a couple of weeks into my rehabilitation.
Cycling 30:48 12.0 km (2:34 / km) +30m 2:32 / km
ahr:112 max:132 12c shoes: CDL
Cycling 30:11 12.0 km (2:31 / km) +70m 2:27 / km
ahr:100 max:123 11c shoes: CDL
Thursday Jun 22, 2017 #
Cycling 44:42 16.0 km (2:48 / km) +150m 2:40 / km
ahr:97 max:133 18c shoes: CDL
Strength and Conditioning (Circuit) 35:00 [3]
Wednesday Jun 21, 2017 #
Cycling 1:07:15 19.0 km (3:32 / km) +200m 3:22 / km
ahr:114 max:142 31c shoes: CDL
Run - on and off road 26:55 3.5 km (7:41 / km) +120m 6:34 / km
ahr:121 max:139
Tuesday Jun 20, 2017 #
Cycling 30:20 10.2 km (2:58 / km) +70m 2:53 / km
ahr:91 max:116 7c shoes: CDL
Strength and Conditioning (circuit) 40:00 [3]
Monday Jun 19, 2017 #
Cycling 33:57 12.0 km (2:50 / km) +30m 2:48 / km
ahr:96 max:122 7c shoes: CDL
Cycling (threshold) 1:21:54 33.7 km (2:26 / km) +310m 2:19 / km
ahr:117 max:169 72c shoes: CDL
3 x 8 minute threshold sections round the Seat.
bit of traffic along the bottom - efforts for the 6 minute on the climb and round the top:
312w, 328w, 314w.
2nd one was because a guy riding in baggy shorts, t-shirt and trainers went past me at the foot of the climb ( I had passed him on the road along the bottom, where he was moving fairly quickly). I was a bit surprised due to the casual attire, but then clocked the top spec frame and groupset, so not fooled into thinking this was some casual punter. So I kept pace with him.
Sunday Jun 18, 2017 #
Hill Cross 2:05:11 29.0 km (4:19 / km) +955m 3:42 / km
ahr:134 max:168 shoes: SPCX
Right calf was a bit of a problem after yesterday - kept it under control though
Saturday Jun 17, 2017 #
Cyclocross (running hill reps) 1:10:27 19.0 km (3:42 / km) +160m 3:33 / km
ahr:132 max:171 shoes: SPCX
Unfortunately the hills in Pollock weren't actually as steep as in Bella and I stopped to ask a group of mountain bikers where I could find the steeper bits - It was Dermod Mcgonnigle, not seen him in years so we caught up for 5 minutes.
Anyhoo.
5 minutes Threshold on the road and then straight into 10 x 20 seconds up carrying the bike, and straight back down on a reasonable slope in the wood, which was nice soft going, so that helped. Then straight into about 2 mins of Threshold riding on a gentle uphill path. Back down for 6 x 30 seconds uphill carrying the bike, 2 mins threshold ride. 5 x 30 second (calf began to tighten so I sacked the 6th one) - 2 mins threshold. Then back across to Bella park and 6 minutes of threshold riding on the grass.
Plenty of quality work done
Hill reps weren't full gas I think because of carrying the bike, which slowed my stride. maybe needs a steeper slope to force me up to the top end. I guess also I'll improve as I do more and adapt.
HRM was a bit iffy, but easy enough to make a good estimate.
Hard to know which effort levels to use for this - used cycling HR level, but I think that HR was safely enough up around running levels anyway.
Sam had fun and came 16th, in what was the Scottish champs