Training Log Archive: KitchIn the 7 days ending Aug 11, 2017:
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Friday Aug 11, 2017 #
Note
Yeah ! Got a place in the 3 Peaks CX - game on.
12 PM
Cycling 20:00 [1]
Strength and Conditioning (circuits) 40:00 [3]
Thursday Aug 10, 2017 #
6 PM
Run - on and off road (hill reps) 1:26:56 11.6 km (7:30 / km) +610m 5:56 / km
ahr:137 max:179
Felt thoroughly old abd broken heading out for this.
debated just turning it into a jog, but that would simply have been depressing, I wondered about doing the long threshold climbs of recent sessions on the Seat, but the steps were simply teaming with tourists.
HAd a wee chill out, look at the view from the top of the crags then headed down to the bog. Once I'd done a bit of jogging / pacing back and forth at the foot of the rep climb I seemed to be psyched in to it a bit more, though legs were still feeling a bit delicate and without power.
But I went for it
5 x power climb ( about 28 seconds) and jog straight back down
On the 6th power climb continue on up, up, up - in this instance for about 4 minutes.
Its an oldie, its a toughie, its a classic and it works
Did 2 sets, then, in place of the 3rd did a steady threshold climb up the Crags.
Had a sit down in the sun again then gently made my way home.
for a bath, stretch and some massage stick
debated just turning it into a jog, but that would simply have been depressing, I wondered about doing the long threshold climbs of recent sessions on the Seat, but the steps were simply teaming with tourists.
HAd a wee chill out, look at the view from the top of the crags then headed down to the bog. Once I'd done a bit of jogging / pacing back and forth at the foot of the rep climb I seemed to be psyched in to it a bit more, though legs were still feeling a bit delicate and without power.
But I went for it
5 x power climb ( about 28 seconds) and jog straight back down
On the 6th power climb continue on up, up, up - in this instance for about 4 minutes.
Its an oldie, its a toughie, its a classic and it works
Did 2 sets, then, in place of the 3rd did a steady threshold climb up the Crags.
Had a sit down in the sun again then gently made my way home.
for a bath, stretch and some massage stick
Wednesday Aug 9, 2017 #
8 AM
Cycling 33:44 12.0 km (2:49 / km) +30m 2:47 / km
9c shoes: CDL
5 PM
Cycling 41:29 17.0 km (2:26 / km) +180m 2:19 / km
26c shoes: CDL
longer way home
not entirely full of life but it was nicee to ride in the sun
not entirely full of life but it was nicee to ride in the sun
Tuesday Aug 8, 2017 #
1 PM
Cycling 32:28 9.3 km (3:29 / km) +40m 3:25 / km
6c shoes: CDL
Strength and Conditioning (Circuit) 40:00 [3]
Monday Aug 7, 2017 #
8 AM
Cycling 36:10 12.0 km (3:01 / km) +30m 2:59 / km
ahr:96 max:111 7c shoes: CDL
5 PM
Cycling 34:42 12.0 km (2:54 / km) +60m 2:49 / km
ahr:91 max:124 9c shoes: CDL
Sunday Aug 6, 2017 #
2 PM
Hill Cross 3:35:36 50.4 km (4:17 / km) +1350m 3:46 / km
ahr:132 max:164 shoes: SPCX
4.2 carry in 1:01 = 14min/km = 98 for 7
23.4 road in 60 min
leaves 23km trail and terrain in 95 mins = 4:07/km
28km road in 71
7km carry in 98
26km trail and terrain @4:07 = 107
= 4:36 for steady effort
23.4 road in 60 min
leaves 23km trail and terrain in 95 mins = 4:07/km
28km road in 71
7km carry in 98
26km trail and terrain @4:07 = 107
= 4:36 for steady effort
Saturday Aug 5, 2017 #
Note
Round the white with Laura - some jogging but generally a bit too battered after the last two days for it to make any sense to go out and race again.