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Training Log: Kitch

In the last 7 days:

activity # timemileskm+m
  Cycling5 3:17:23 52.69(3:45) 84.8(2:20) 1115
  road run2 1:38:01 9.74(10:04) 15.67(6:15) 275
  Fell running1 1:31:17 7.15(12:46) 11.5(7:56) 705
  Track1 36:40 2.73(13:25) 4.4(8:20)
  Run paths & tracks1 25:03 2.7(9:16) 4.35(5:46) 35
  Total9 7:28:24 75.01(5:59) 120.72(3:43) 2130
averages - rhr:47
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Friday Nov 25 #

Cycling 1:04:29 intensity: (12:49 @1) + (13:23 @2) + (19:57 @3) + (18:00 @4) + (20 @5) 27.7 km (2:20 / km) +410m 2:10 / km
ahr:139 max:157

from Monday
Tempo laps of the Seat...
4 x 9:30 (fair wind) 2:30 recover
Sweetspot for the last one again :-)
pretty tired legs but still going ok.

Thursday Nov 24 #

road run 1:09:01 intensity: (17:47 @1) + (35:15 @2) + (5:52 @3) + (6:04 @4) + (4:03 @5) 11.17 km (6:11 / km) +200m 5:40 / km
ahr:135 max:167 rhr:47

Observatory road hill reps
3 sets
5 x short blast, then long
feeling decent

Wednesday Nov 23 #

Cycling 1:12:50 intensity: (19:01 @1) + (18:39 @2) + (19:09 @3) + (15:40 @4) + (21 @5) 31.8 km (2:17 / km) +465m 2:08 / km
ahr:128 max:156

Aim was 4 x 9 mins tempo round the Seat
disrupted by a snapped gear cable after 1 lap !!
but tensioned it to mid block, tied it off and carried on... at a varied cadence.
Last rep bumped up into sweetspot

legs felt a bit sore in places after yesterday's efforts on the track but still good for the effort today.

Tuesday Nov 22 #

9 AM

Cycling 24:33 intensity: (8:25 @1) + (14:25 @2) + (1:14 @3) + (7 @4) + (22 @5) 10.5 km (2:20 / km) +50m 2:17 / km
ahr:124 max:138 rhr:47

To Gogarburn
3 PM

Cycling 24:17 intensity: (8:40 @1) + (14:05 @2) + (1:14 @3) + (10 @4) + (8 @5) 10.5 km (2:19 / km) +80m 2:14 / km
ahr:255 max:138

home from Gogarburn
6 PM

Run paths & tracks warm up/down 25:03 intensity: (8:50 @1) + (16:13 @2) 4.35 km (5:46 / km) +35m 5:32 / km
ahr:129 max:139

warm up to Meadowbank
7 PM

Track 36:40 intensity: (19:28 @1) + (6:20 @2) + (1:58 @3) + (3:21 @4) + (5:33 @5) 4.4 km (8:20 / km)
ahr:128 max:169

3 sets of
more strict on sticking to recovery than last week and going for best time instead of aimong for 100 seconds
400m, 60 sec recovery, 400m, 2:30 recovery

faster
feelt like progress

91, 87 - 86, 85 - 85, 85

road run warm up/down 29:00 intensity: (16:00 @1) + (13:00 @2) 4.5 km (6:27 / km) +75m 5:57 / km
ahr:125 max:136

absolute classic old-school bonk at the Pollock roundabouts, even stopped for a minute to read the information board and admire the swirling mist of my condensing breath.

Monday Nov 21 #

Cycling 11:14 intensity: (4:00 @1) + (7:14 @2) 4.3 km (2:37 / km) +110m 2:19 / km
rhr:44

half way round the Seat and my rear wheel suddenly locked up and i skidded to a halt.
with no warning or reason the rear derailure has taken a dive into the spokes, been ripped off, spun into the seat stay and snapped it in 2 places.
Frame is a write off.
slow walk/scoot home.

Sunday Nov 20 #

Fell running 1:31:17 intensity: (24:43 @1) + (52:24 @2) + (14:10 @3) 11.5 km (7:56 / km) +705m 6:05 / km
ahr:134 max:150 rhr:48

Pentlands.
Exploring routes for a Martin Hyman race with Sam.
From Swanston looping around Capelaw, Allermuir, Caercetton etc.
I think there is a plan.
nice long hilly run, working on strength but keeping it Z2

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