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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kitch

In the 7 days ending May 19, 2017:

activity # timemileskm+m
  Cycling11 9:13:03 163.17(3:23) 262.6(2:06) 815363c
  Strength and Conditioning2 1:05:00
  Run - on and off road2 53:40 5.84(9:11) 9.4(5:43) 16012c
  Total12 11:11:43 169.01 272.0 975375c
averages - weight:73.5kg

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SaSuMoTuWeThFr

Friday May 19, 2017 #

1 PM

Run - on and off road 29:00 [2] 4.5 km (6:27 / km) +120m 5:41 / km

Cycling 30:00 intensity: (28:00 @1) + (2:00 @2) 11.5 km (2:37 / km) +30m 2:35 / km
shoes: CDL

Strength and Conditioning (circuit & weights) 35:00 [3]
weight:73.5kg

1 circuit lap

Glutes
2x32, 8x36
12x23

Leg Press
280 - 380, 4x400
6x300
12x240

Thursday May 18, 2017 #

7 PM

Cycling warm up/down 23:35 intensity: (15:04 @1) + (4:25 @2) + (1:31 @3) + (2:18 @4) + (17 @5) 10.3 km (2:17 / km) +25m 2:16 / km
ahr:119 max:157 13c shoes: S616

8 PM

Cycling race (Crit) 51:13 intensity: (18:47 @1) + (4:32 @2) + (4:36 @3) + (9:31 @4) + (13:47 @5) 33.2 km (1:33 / km) +60m 1:32 / km
ahr:165 max:174 64c shoes: S616

Dropped after about 4 laps, standard seems much higher / deeper this year, unless I'm much worse.
got in a pair with Jesse, as we picked up more riders then there wasn't so much co-operation - almost none in fact. Spent the race thinking about positioning, tactics, cornering etc. which was all well worthwhile.
Good run in to the finish and positioning for the sprint, in which I was just pipped across the line.
Satisfactory for both good physical and tactical training.
33rd
9 PM

Cycling warm up/down 44:34 intensity: (28:28 @1) + (12:33 @2) + (2:58 @3) + (30 @4) + (5 @5) 16.0 km (2:47 / km) +110m 2:42 / km
ahr:117 max:144 19c shoes: S616

Wednesday May 17, 2017 #

8 AM

Cycling 30:31 intensity: (24:57 @1) + (3:59 @2) + (1:03 @3) + (32 @4) 12.0 km (2:33 / km) +30m 2:31 / km
ahr:108 max:138 10c shoes: CDL

5 PM

Cycling 34:45 intensity: (29:15 @1) + (4:32 @2) + (31 @3) + (25 @4) + (2 @5) 12.4 km (2:48 / km) +50m 2:45 / km
ahr:95 max:121 9c shoes: CDL

Tuesday May 16, 2017 #

6 PM

Cycling (bunch) 1:21:03 intensity: (45:22 @1) + (17:27 @2) + (4:46 @3) + (8:06 @4) + (5:22 @5) 35.0 km (2:19 / km) +140m 2:16 / km
ahr:122 max:172 70c shoes: CDL

Monday May 15, 2017 #

8 AM

Cycling 42:50 intensity: (38:34 @1) + (2:33 @2) + (1:23 @3) + (10 @4) + (10 @5) 13.4 km (3:12 / km) +30m 3:10 / km
ahr:95 max:121 12c shoes: CDL

12 PM

Run - on and off road 24:40 intensity: (2:33 @1) + (19:22 @2) + (2:45 @3) 4.9 km (5:02 / km) +40m 4:50 / km
ahr:133 max:147 12c

felt like I was running quicker than I have in a long long time - and I was.
5 PM

Cycling 48:18 intensity: (41:27 @1) + (4:41 @2) + (1:14 @3) + (42 @4) + (14 @5) 16.4 km (2:57 / km) +55m 2:54 / km
ahr:100 max:145 16c shoes: CDL

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

circuits 2 laps

Sunday May 14, 2017 #

Note
(rest day)

wandering around Landmark. fun

Saturday May 13, 2017 #

12 PM

Cycling warm up/down 14:25 intensity: (6:21 @1) + (5:47 @2) + (1:21 @3) + (51 @4) + (5 @5) 6.4 km (2:15 / km) +15m 2:14 / km
ahr:130 max:155 9c shoes: S616

1 PM

Cycling race (Road) 2:13:54 intensity: (59:25 @1) + (21:18 @2) + (15:59 @3) + (19:28 @4) + (17:44 @5) 89.0 km (1:30 / km) +255m 1:29 / km
max:181 135c shoes: S616

Miltonduff RR. 13 laps of a fairly flat circuit. I got in a 3 man break at the end of lap 2. 2 more joined the break, then it went down to 4 as I dropped off after a couple more laps - legs not fresh enough to recover between turns. The break was away for a good while but finally caught after 9 laps, so good that I hadn't wasted all that energy. About halfway through I had clocked a lad from Pro Vision as quick and good on his positioning and decided his would be a good wheel come the finale. half a lap to go and I moved up the bunch as things began to heat up, my PV guy was close to the front and a little push off the front created a gap behind him which I was able to drop into, sweet. The final corner 2km to go, was followed by a short hard climb with a big effort, and things were a bit lined out - I lost PV's wheel in the corner / effort etc. but was able to position nicely maybe 12th wheel, it stayed fast and mainly lined out. Some people started to sprint - way tooo early - maybe 400m, I increased speed to hold wheels but didn't go full gas until 200m. Still maybe 12th. I kept it going passed a couple and then the early starters died and I was past them and in a head to head with PV, which I won by a tyre. Ended up with 5th place and pretty pleased.

Cycling warm up/down 17:55 intensity: (14:54 @1) + (2:18 @2) + (34 @3) + (7 @4) + (2 @5) 7.0 km (2:34 / km) +15m 2:32 / km
ahr:124 max:142 6c shoes: S616

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