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Training Log Archive: Kitch

In the 7 days ending Dec 4, 2016:

activity # timemileskm+m
  Cycling10 7:04:10 94.88(4:28) 152.7(2:47) 755154c
  Strength and Conditioning2 50:00
  Total11 7:54:10 94.88 152.7 755154c

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MoTuWeThFrSaSu

Sunday Dec 4, 2016 #

11 AM

Cycling warm up/down (CX) 32:47 intensity: (3:32 @1) + (14:58 @2) + (8:28 @3) + (5:49 @4) 9.2 km (3:34 / km)
ahr:129 max:161 shoes: SPCX

12 PM

Cycling race (CX) 45:21 intensity: (7 @1) + (12 @2) + (8 @3) + (4:34 @4) + (40:20 @5) 15.5 km (2:56 / km)
ahr:168 max:177 shoes: SPCX

Scottish CX champs at the Meadies
8th, just behind Rob
ok race, not feeling magic but ok
1 PM

Cycling warm up/down (CX) 31:59 intensity: (15:29 @1) + (16:30 @2) 8.0 km (4:00 / km)
ahr:107 max:131 shoes: SPCX

Saturday Dec 3, 2016 #

10 AM

Cycling (bunch) 1:38:09 intensity: (56:56 @1) + (23:30 @2) + (8:44 @3) + (6:06 @4) + (2:53 @5) 41.5 km (2:22 / km) +430m 2:15 / km
ahr:126 max:165 63c shoes: CDL

9:30 out through Dalkieth and over the hill, back via Cousland.
nothing too strenuous

Friday Dec 2, 2016 #

Note
(rest day)

Thursday Dec 1, 2016 #

8 AM

Cycling 33:08 intensity: (12:41 @1) + (16:27 @2) + (3:12 @3) + (34 @4) + (14 @5) 12.0 km (2:46 / km) +30m 2:44 / km
ahr:112 max:140 19c shoes: CDL

5 PM

Cycling 36:59 intensity: (21:31 @1) + (11:35 @2) + (2:51 @3) + (51 @4) + (11 @5) 13.0 km (2:51 / km) +50m 2:47 / km
ahr:100 max:133 18c shoes: CDL

Wednesday Nov 30, 2016 #

5 PM

Strength and Conditioning (circuits) 25:00 [3]

circuits
2 laps
missed dumbels out as these were done at home

Tuesday Nov 29, 2016 #

12 PM

Cycling 30:54 intensity: (8:32 @1) + (11:50 @2) + (7:01 @3) + (2:43 @4) + (48 @5) 12.0 km (2:35 / km) +30m 2:33 / km
ahr:115 max:146 24c shoes: CDL

5 PM

Cycling 44:46 intensity: (21:33 @1) + (14:17 @2) + (5:11 @3) + (2:51 @4) + (54 @5) 16.5 km (2:43 / km) +135m 2:36 / km
ahr:110 max:152 30c shoes: CDL

Strength and Conditioning (weights) 25:00 [3]

first did the 4 legs strengtheners on the mat, 2 sets

Leg press.
15 reps / set
set 1. two leg, 260
sets 2, 3. one leg 140

glute - 2 sets 23kg
15reps / set

Monday Nov 28, 2016 #

8 AM

Cycling 35:56 intensity: (23:18 @1) + (12:38 @2) 12.0 km (3:00 / km) +30m 2:57 / km
shoes: CDL

5 PM

Cycling 34:11 intensity: (11:33 @1) + (22:38 @2) 13.0 km (2:38 / km) +50m 2:35 / km
shoes: CDL

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