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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kitch

In the 7 days ending May 5, 2017:

activity # timemileskm+m
  Cycling7 4:32:08 74.69(3:39) 120.2(2:16) 700203c
  Strength and Conditioning2 45:00
  road run1 25:00 2.73(9:09) 4.4(5:41)
  Total8 5:42:08 77.42 124.6 700203c

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Friday May 5, 2017 #

9 AM

road run 25:00 [2] 4.4 km (5:41 / km)

Scienes, Newington
5 PM

Cycling 17:55 intensity: (13:23 @1) + (3:03 @2) + (1:10 @3) + (17 @4) + (2 @5) 6.4 km (2:48 / km) +30m 2:44 / km
6c shoes: CDL

easy, legs still need to get into the rythm.
not sure where running and weights come into it

Strength and Conditioning (weights) 15:00 [3]


Leg Press
300 - 380, 400 x 5
8 x 300 continuous
12 x 240 continuous

Glute
2x32, 8x36
12x23

Thursday May 4, 2017 #

8 AM

Cycling 29:44 intensity: (21:54 @1) + (6:06 @2) + (55 @3) + (28 @4) + (21 @5) 12.4 km (2:24 / km) +20m 2:23 / km
ahr:110 max:138 11c shoes: CDL

5 PM

Cycling 41:16 intensity: (25:54 @1) + (11:36 @2) + (2:13 @3) + (1:11 @4) + (22 @5) 15.3 km (2:42 / km) +80m 2:38 / km
ahr:115 max:140 18c shoes: CDL

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

2 lap circuit

Wednesday May 3, 2017 #

7 PM

Cycling (Threshold) 1:08:51 intensity: (22:20 @1) + (12:30 @2) + (9:05 @3) + (22:56 @4) + (2:00 @5) 30.7 km (2:15 / km) +445m 2:05 / km
ahr:138 max:169 77c shoes: CDL

Warm up
3 x 8 min Threshold lap
all felt like a struggle

Tuesday May 2, 2017 #

7 PM

Cycling warm up/down 30:16 intensity: (15:25 @1) + (7:52 @2) + (2:59 @3) + (2:41 @4) + (1:19 @5) 12.4 km (2:26 / km) +25m 2:25 / km
ahr:134 max:158 19c shoes: S616

8 PM

Cycling race (Crit) 49:33 intensity: (16:41 @1) + (5:41 @2) + (5:37 @3) + (10:38 @4) + (10:56 @5) 31.0 km (1:36 / km) +70m 1:35 / km
ahr:165 max:175 61c shoes: S616

Pretty much straight out the back
legs not there after a week of nothing
pondered packing it in but decided instead to get some training value out of it.
Kicked in and mopped up as riders dropped off the pack, soon had a bunch of about 6, rode in the group fr a couple of las, attacked, stayed away for a few then caught again. Main bunch lapped us so jumped on them, leaving my original group, hung on for a bit, droped again, back to tail group.

Good effort but rubbish legs.

Monday May 1, 2017 #

5 PM

Cycling 34:33 intensity: (27:57 @1) + (5:24 @2) + (37 @3) + (24 @4) + (11 @5) 12.0 km (2:53 / km) +30m 2:51 / km
ahr:98 max:131 11c shoes: CDL

Sunday Apr 30, 2017 #

2 PM

Note

Skiing for an hour at Hill End
nice to get out and feel a bit of life in the body

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