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Training Log Archive: Kitch

In the 7 days ending Oct 13, 2017:

activity # timemileskm+m
  Cycling6 3:35:07 46.6(4:37) 75.0(2:52) 480118c
  Cyclocross1 1:30:48 15.41(5:54) 24.8(3:40) 205195c
  Run - on and off road1 1:23:01 7.77(10:41) 12.5(6:38) 550139c
  Strength and Conditioning1 30:00
  Total8 6:58:56 69.78 112.3 1235452c

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Friday Oct 13, 2017 #

Note
(rest day)

Thursday Oct 12, 2017 #

12 PM

Cycling 43:30 intensity: (32:09 @1) + (9:31 @2) + (1:50 @3) 14.0 km (3:06 / km) +140m 2:58 / km
ahr:99 max:132 22c shoes: CDL

Strength and Conditioning (circuit) 30:00 [3]

2 lap at ~60 reps

Wednesday Oct 11, 2017 #

8 AM

Cycling 33:49 intensity: (32:05 @1) + (1:44 @2) 12.0 km (2:49 / km) +30m 2:47 / km
ahr:103 max:119 20c shoes: CDL

5 PM

Cycling 34:27 intensity: (27:50 @1) + (5:37 @2) + (1:00 @3) 12.0 km (2:52 / km) +70m 2:47 / km
ahr:98 max:135 17c shoes: CDL

Tuesday Oct 10, 2017 #

12 PM

Run - on and off road 1:23:01 intensity: (2:11 @1) + (22:51 @2) + (23:59 @3) + (25:10 @4) + (8:50 @5) 12.5 km (6:38 / km) +550m 5:27 / km
ahr:142 max:176 139c

As last week: up the steps, tops, down DV, up the Dassies,(on the Dassies climb, started steadily and wound up once on the final section of the tourist path and the summit climb, rough time of 8:45 - nice) tops, down DV.

Then did a threshold effort lap starting at the bottom of the bog, round the bog and round the bottom of Haggis Knowe, legs had had enough down by the loch but kept it going back to the start point. also 8:45
C • I thought that was you... but wasn't 100% sure 2

Monday Oct 9, 2017 #

8 AM

Cycling 33:02 intensity: (27:47 @1) + (4:19 @2) + (40 @3) + (13 @4) + (3 @5) 12.0 km (2:45 / km) +30m 2:43 / km
ahr:101 max:122 19c shoes: CDL

5 PM

Cycling 31:31 intensity: (25:04 @1) + (4:33 @2) + (1:04 @3) + (32 @4) + (18 @5) 12.0 km (2:38 / km) +70m 2:33 / km
ahr:95 max:125 15c shoes: CDL

Sunday Oct 8, 2017 #

11 AM

Cyclocross warm up/down 23:13 intensity: (12:39 @2) + (7:16 @3) + (3:18 @4) 4.4 km (5:17 / km) +30m 5:06 / km
ahr:125 max:159 25c shoes: RDL

Cyclocross race 46:49 intensity: (1:54 @4) + (44:55 @5) 16.0 km (2:56 / km) +150m 2:48 / km
ahr:169 max:175 153c shoes: RDL

Irvine
good race, less of a rapid start, got warmed up and then passed a few people - 5th place. Well chuffed with that
dry, no mud, parts got a bit slimey. X-one F28 R30

Cyclocross warm up/down 20:46 intensity: (6:50 @1) + (7:04 @2) + (6:52 @3) 4.4 km (4:43 / km) +25m 4:35 / km
ahr:116 max:147 17c shoes: RDL

Saturday Oct 7, 2017 #

1 PM

Cycling 38:48 intensity: (28:10 @1) + (8:15 @2) + (1:20 @3) + (45 @4) + (18 @5) 13.0 km (2:59 / km) +140m 2:50 / km
ahr:106 max:151 25c shoes: CDL

an easy lap of the Seat to loosen the legs

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