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Training Log Archive: Kitch

In the 31 days ending Oct 31, 2016:

activity # timemileskm+m
  Cycling25 31:54:32 500.09 804.82 9034746c
  Strength and Conditioning4 2:15:00
  road run1 30:00 3.11(9:39) 5.0(6:00)
  Total27 34:39:32 503.2 809.82 9034746c
  [1-5]27 34:39:29
averages - weight:75.3kg

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Monday Oct 31, 2016 #

2 PM

Cycling 45:14 intensity: (16:04 @1) + (24:55 @2) + (2:18 @3) + (1:47 @4) + (10 @5) 18.0 km (2:31 / km) +90m 2:27 / km
ahr:108 max:137 25c shoes: CDL

3 PM

Strength and Conditioning 30:00 [3]

physio assessment, various ability and muscular endurance tests

Saturday Oct 29, 2016 #

5 PM

Cycling (bunch) 2:56:12 intensity: (1:31:39 @1) + (33:10 @2) + (18:28 @3) + (22:01 @4) + (10:54 @5) 91.5 km (1:56 / km) +705m 1:51 / km
ahr:137 max:178 150c shoes: CDL

Friday Oct 28, 2016 #

8 AM

Cycling 31:20 intensity: (6:54 @1) + (22:43 @2) + (1:33 @3) + (10 @4) 12.0 km (2:37 / km) +50m 2:33 / km
ahr:116 max:149 16c shoes: CDL

5 PM

Cycling 46:06 intensity: (21:29 @1) + (23:43 @2) + (54 @3) 17.0 km (2:43 / km) +50m 2:40 / km
ahr:106 max:135 18c shoes: CDL

work to Pleasance

Wednesday Oct 26, 2016 #

8 AM

Cycling 31:32 intensity: (19:37 @1) + (9:26 @2) + (1:16 @3) + (49 @4) + (24 @5) 12.0 km (2:38 / km) +50m 2:34 / km
ahr:120 max:155 16c shoes: CDL

5 PM

Cycling 50:44 intensity: (41:00 @1) + (7:03 @2) + (1:50 @3) + (45 @4) + (6 @5) 16.2 km (3:08 / km) +35m 3:06 / km
ahr:97 max:126 15c shoes: CDL

work to Pleasance

Strength and Conditioning 45:00 [3]

cirsuits - 2 laps
and weights - AA

Tuesday Oct 25, 2016 #

5 PM

Cycling 1:55:27 intensity: (1:14:13 @1) + (17:17 @2) + (11:28 @3) + (9:40 @4) + (2:49 @5) 41.0 km (2:49 / km) +570m 2:38 / km
ahr:115 max:171 84c shoes: CDL

AS laps
just joining in, nothing serious, some efforts on the hill

Monday Oct 24, 2016 #

Note

travel home

Sunday Oct 23, 2016 #

8 AM

Cycling 3:48:14 intensity: (25:41 @1) + (23:17 @2) + (1:19:20 @3) + (1:13:47 @4) + (26:09 @5) 95.31 km (2:24 / km) +1960m 2:10 / km
ahr:140 max:169

Up early to squeeze in a proper long ride before lunch and an afternoon on the beach with the kids.

So, the famous Sa Calobra.
I was a bit in 2 minds about doing this long ride thought it might be a bit too much of a slog etc. But making a steady relaxed start on deserted roads and with the rising sun slanting through the early morning mist, lighting the mountains red, I realised it would be a good day.
The climb to Lluc was great, I got up a good steady threshold pace and the sun began to warm the air. I cought up with various packs of the local Pollenca CC - they had a support car with a rack of spare wheels on the roof ! - from there across the mountain side to the Sa Calobra road, up to the Col de Reiss where 2 vultures were soaring above, this didn't put me off.
Now for the descent to Sa Calobra.
I knew it was a twisty turney road but I wasn't prepared for quite how briliant a ride this would be. It was just fantastic !
First comes the famous 270 degree turn where the road goes back under itslef to leave the initial ridge. Then you get into a whole load of random twists and turns and hairpins. The road was a bit damp in places / patches and being unfamiliar with the road and what wet looked like I couldn't fully commit to these turns, enjoyed them though. Then some long waevey sections getting up real speed before scrubbing it all for a hard turn or hairpin and you drop from the higher more barren terrain into beautiful pine wood, the road twisting through rocks and knolls and then disappearing into a cleft in the rock. A bit lower and you are into holm oak wood, not so twisty here so faster and a wee rear wheel lock up when a car came round one corner with me out wide on the bend - oops. Ok so I'm probably pushing hard enough on an unfamilar road with an unfamiliar bike.
After a quick look at the view across the bay turn round for the big climb back up. Hard to get going to start with but really that was just the trasition from 13 minutes of descending (10km, 650m). Once into a threshold rhythm the climb went by much more quickly than I had expected. 41:30 to get back up. met a couple of coaches coming down at 10:50 so glad I made the early start and got a completely traffic free run down apart from that 1 car coming the other way.
So back across to and on to the descent. A couple passed me just before hand riding strongly but the woman slowed as the descent started and I was straight past her, the bloke was riding fast but not quite quick enough through the corners so I made a big effort to get past him on a straight. Having done that I wanted to stay in front and that really got me focussed and committed in the corners, just what I needed to make the most of a brilliant descent. I managed to pull out a wee gap on him in one or two of the faster corners by committing hard but he was never far behind. Once down I sat up and thanked him for the fun and we had a good chat all the way back to Pollenca - he was from Denmark.

Anyhoo - I now understand the fuss about Sa Calobra - beautiful, dramatic, technical, fun.

Saturday Oct 22, 2016 #

5 PM

Cycling 2:31:20 intensity: (3 @0) + (22:04 @1) + (33:35 @2) + (1:10:52 @3) + (24:41 @4) + (5 @5) 67.78 km (2:14 / km) +885m 2:06 / km
ahr:134 max:157

Morning touristing around Alcudia old town then a short walk in the hills by Pollenca

And finally into the hills.
Out to Campernet and then Selva and climb up to Lluc. Great alpine style climb winding up through pine forrest. Descent to Pllenca was good but was a bit wary of damp roads and not fully committed, fun and fast though - hammering along once down into the valley

Friday Oct 21, 2016 #

8 AM

Cycling 2:02:35 intensity: (7:22 @1) + (21:25 @2) + (1:05:19 @3) + (26:12 @4) + (2:17 @5) 59.42 km (2:04 / km) +609m 1:58 / km
ahr:138 max:159

To Campernet again, then staying at the foot of the mountains this time, Binibone, Caimari, Selva Campernet and return.
Legs more lively today for sure.

Afternoon at the waterpark - not as cold as expected...

Thursday Oct 20, 2016 #

5 PM

Cycling 2:02:29 intensity: (18:36 @1) + (30:34 @2) + (47:42 @3) + (24:34 @4) + (1:03 @5) 52.44 km (2:20 / km) +945m 2:09 / km
ahr:133 max:161

A wet morning then an early afternoon walk round and up Santuiri

Today, early evening ride out to Cap de Formentor.
A cracking wee route, dramatic and beautiful scenery, lots of climbing and descending fun, though some cars got in the way.
This felt like day 2 after a lay-off, legs a bit stiff

Wednesday Oct 19, 2016 #

9 AM

Cycling 2:17:40 intensity: (11:42 @1) + (50:40 @2) + (1:08:47 @3) + (6:31 @4) 66.87 km (2:04 / km) +355m 2:00 / km
ahr:132 max:154

Mallorca Baby !!
steady ride to get my legs and lungs back.
Neither was in particularly good nick after 10 days lay off and illness, but after maybe half an hour things selttled in and I felt more comfortable.
A hour of riding got me to Campernet and from there I went south and rode the plains, finding myself bowing along around 40kph for some good stretches, which was great fun and felt good.

Afternoon down at the beach

Thursday Oct 13, 2016 #

Note
(sick)

Went to doctor's to avoid a repeat of 2012 saga
antobiotics against bacterial chest infection

Wednesday Oct 12, 2016 #

Note
(sick)

as Tuesday

Tuesday Oct 11, 2016 #

Note
(sick)

same, or worse
cold sweat in the night
blood flecked flegm

Monday Oct 10, 2016 #

Note
(sick)

Coughing all night, lungs raw
much green stuff

Sunday Oct 9, 2016 #

11 AM

Cycling warm up/down (CX) 20:00 intensity: (10:00 @1) + (5:00 @2) + (2:00 @3) + (2:00 @4) + (1:00 @5)
shoes: SPCX

Cycling race (CX) 45:00 intensity: (20:00 @1) + (2:00 @2) + (3:00 @3) + (15:00 @4) + (5:00 @5)
shoes: SPCX

I was really pleased with my ride. I had a slight head cold so wasn't feeling 100%, but legs were ok to make effort without burning up or feeling weak, so I went for it. I didn't get gridded so started somewhere 5 rows back with about 20 guys infront of me. I rode hard but was gasping a bit and consciously not going over hard in a few places, felt good technically / skills wise and made my way up into 9th place, with 7th and 8th on the same time, both of them having been gridded and so having a head start. 2nd half of the race I was basically a fixed 6 second gap to Rob Bloor who was 6th and started on the front row. So I reckon in future races I should be aiming for top 5s. Numbers were nuts - over 80 in the V50, plus 50 women and 20 juniors, 150 in the V40 race. over 600 riders in all.
12 PM

Cycling warm up/down 10:00 [1]

Saturday Oct 8, 2016 #

2 PM

Cycling 28:31 intensity: (22:39 @1) + (2:50 @2) + (1:16 @3) + (1:01 @4) + (45 @5) 10.3 km (2:46 / km)
ahr:110 max:151 10c shoes: CDL

Ingliston bunch riding stuff

Friday Oct 7, 2016 #

12 PM

Cycling 44:59 intensity: (18:50 @1) + (18:54 @2) + (5:52 @3) + (1:10 @4) + (13 @5) 17.0 km (2:39 / km)
ahr:121 max:152 28c shoes: CDL

work to Pleasance

Strength and Conditioning 30:00 [3]
weight:75.1kg

same as Tuesday

Thursday Oct 6, 2016 #

8 AM

Cycling 47:40 intensity: (18:15 @1) + (7:43 @2) + (2:06 @3) + (19:09 @4) + (27 @5) 12.0 km (3:58 / km) +40m 3:54 / km
ahr:122 max:153 14c shoes: CDL

5 PM

Cycling (VO2max) 52:23 intensity: (24:48 @1) + (13:47 @2) + (4:24 @3) + (6:28 @4) + (2:56 @5) 21.3 km (2:28 / km) +230m 2:20 / km
max:163 42c shoes: CDL

Low load VO2max session
7 x ~70 seconds, with same recovery (easy pedalling) = TSS 23
Spylaw Road (not the best) ~550m on 3% gradient, will look for somewhere else
C • 500m uphill 2

Wednesday Oct 5, 2016 #

5 PM

Cycling 1:01:24 intensity: (16:34 @1) + (35:43 @2) + (9:07 @3) 25.3 km (2:26 / km) +455m 2:14 / km
ahr:126 max:147 45c shoes: CDL

Tuesday Oct 4, 2016 #

12 PM

road run 30:00 [2] 5.0 km (6:00 / km)

down to the Pleasance

Strength and Conditioning 30:00 [3]
weight:75.6kg

Circuits - usual set
sit up
burpee
bench dip
plank
forward row
side planks
spine curl & leg raise
press up
single step
side turn
back raise
leg & arm
2 sets at 2/3 reps

Then some weights, using machines.
WHat they call Anatomical Adaptaion - i.e. getting used to moving the weight.

Leg press - Max of 360lb
set 1 - 30 x 150lb both legs
set 2 - 20 x 80lb single leg

Hamstring curl
not sure of the numbers - just gave it a try 20lb - 20 reps

Glute extension
not sure of the numbers, just gave it a try 20lb - 15 reps

Monday Oct 3, 2016 #

8 AM

Cycling (recovery) 42:00 intensity: (37:00 @1) + (4:00 @2) + (30 @3) + (20 @4) + (10 @5) 13.0 km (3:14 / km) +50m 3:10 / km
9c shoes: CDL

5 PM

Cycling (recovery) 36:00 intensity: (31:00 @1) + (4:00 @2) + (30 @3) + (20 @4) + (10 @5) 13.0 km (2:46 / km) +50m 2:43 / km
10c shoes: CDL

Sunday Oct 2, 2016 #

9 AM

Cycling warm up/down 14:07 intensity: (5:57 @1) + (3:55 @2) + (2:36 @3) + (1:35 @4) + (4 @5) 5.8 km (2:26 / km) +40m 2:21 / km
ahr:133 max:157 shoes: S616

10 AM

Cycling race (Road) 2:49:56 intensity: (53:15 @1) + (32:49 @2) + (26:15 @3) + (38:21 @4) + (19:16 @5) 94.0 km (1:48 / km) +1435m 1:41 / km
ahr:159 max:179 207c shoes: S616

Lammermuirs race 2/3/4
felt fine on the laps of the Gifford circuit there were a couple of serious digs to keep up with on the firast 2 laps. By the 4th I could feel a bit of fatigue.
OK on the way up towards the Rigg then tailed off the back on the Rigg climb itself - a bit disappointed by this but there were a few other riders around so I tried to get us working together. 2 or 3 did and we were able to catch some other riders on the early sections across the moors. Skipped my rear wheel hard on the fast sharp left hander but stayed upright thankfully. dug in on the second long climb and nearly caught Greame Cross but he appeared to get a draft off the first aid car, which pissed me off. felt tired on the road out of Longformacus and didn't have much left for the trek back north to the finish.
Enjoyed it though, a great race to finish the road season. 34th cf 33rd last year, but I was not really in any kind of form this year.
1 PM

Cycling warm up/down 15:48 intensity: (11:42 @1) + (1:26 @2) + (1:08 @3) + (1:27 @4) + (5 @5) 9.3 km (1:42 / km) +55m 1:39 / km
ahr:121 max:149 7c shoes: S616

back down the hill to Gifford -

Saturday Oct 1, 2016 #

1 PM

Cycling (steady) 1:07:51 intensity: (19:47 @1) + (29:06 @2) + (13:52 @3) + (4:53 @4) + (13 @5) 34.3 km (1:59 / km) +375m 1:53 / km
ahr:136 max:152 50c shoes: CDL

steady ride through the Borders. A6089 to Kelso and then on to Yetholm fo rthe show.
Kate ran the hill race and the kids did the flat races.

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