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Training Log Archive: Kitch

In the 7 days ending Oct 15, 2017:

activity # timemileskm+m
  Cycling7 7:11:48 106.25(4:04) 171.0(2:32) 1380416c
  Run - on and off road1 1:23:01 7.77(10:41) 12.5(6:38) 550139c
  Strength and Conditioning1 30:00
  Total8 9:04:49 114.02 183.5 1930555c

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Sunday Oct 15, 2017 #

3 PM

Cycling 1:53:21 intensity: (26:53 @1) + (38:02 @2) + (37:28 @3) + (10:58 @4) 35.0 km (3:14 / km) +540m 3:00 / km
ahr:123 max:161 106c shoes: RDL

Sam did a CX training day at Fife colege so I went for a ride up through Kelty and into Blairadam with a few other parents. A bit stop starty, relaxed, a few stints of effort on the road + hill + headwind sections. Warm

Saturday Oct 14, 2017 #

10 AM

Cycling (bunch) 2:22:08 intensity: (1:00:26 @1) + (30:50 @2) + (20:11 @3) + (20:45 @4) + (9:56 @5) 74.0 km (1:55 / km) +500m 1:51 / km
ahr:139 max:175 217c shoes: CDL

9:40 faster coast

first time in months
nice smooth group of a dozen. comfortable.

Friday Oct 13, 2017 #

Note
(rest day)

Thursday Oct 12, 2017 #

12 PM

Cycling 43:30 intensity: (32:09 @1) + (9:31 @2) + (1:50 @3) 14.0 km (3:06 / km) +140m 2:58 / km
ahr:99 max:132 22c shoes: CDL

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

2 lap at ~60 reps

Wednesday Oct 11, 2017 #

8 AM

Cycling 33:49 intensity: (32:05 @1) + (1:44 @2) 12.0 km (2:49 / km) +30m 2:47 / km
ahr:103 max:119 20c shoes: CDL

5 PM

Cycling 34:27 intensity: (27:50 @1) + (5:37 @2) + (1:00 @3) 12.0 km (2:52 / km) +70m 2:47 / km
ahr:98 max:135 17c shoes: CDL

Tuesday Oct 10, 2017 #

12 PM

Run - on and off road 1:23:01 intensity: (2:11 @1) + (22:51 @2) + (23:59 @3) + (25:10 @4) + (8:50 @5) 12.5 km (6:38 / km) +550m 5:27 / km
ahr:142 max:176 139c

As last week: up the steps, tops, down DV, up the Dassies,(on the Dassies climb, started steadily and wound up once on the final section of the tourist path and the summit climb, rough time of 8:45 - nice) tops, down DV.

Then did a threshold effort lap starting at the bottom of the bog, round the bog and round the bottom of Haggis Knowe, legs had had enough down by the loch but kept it going back to the start point. also 8:45
C • I thought that was you... but wasn't 100% sure 2

Monday Oct 9, 2017 #

8 AM

Cycling 33:02 intensity: (27:47 @1) + (4:19 @2) + (40 @3) + (13 @4) + (3 @5) 12.0 km (2:45 / km) +30m 2:43 / km
ahr:101 max:122 19c shoes: CDL

5 PM

Cycling 31:31 intensity: (25:04 @1) + (4:33 @2) + (1:04 @3) + (32 @4) + (18 @5) 12.0 km (2:38 / km) +70m 2:33 / km
ahr:95 max:125 15c shoes: CDL

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