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Training Log Archive: DrKeith

In the 29 days ending Feb 29, 2016:

activity # timemileskm+m
  Mbiking7 16:27:14 126.95(7:47) 204.3(4:50) 4870
  Orienteering5 9:21:00 18.64(30:06) 30.0(18:42) 239513 /17c76%
  Gym Rehab work13 9:05:00
  WeightTraining10 6:35:00
  Mountain bike O3 4:05:00 28.83(8:30) 46.4(5:17) 910
  Roadbiking1 4:00:00 49.71(4:50) 80.0(3:00) 1100
  Turbo4 2:11:00 3.73 6.0
  Warm Up/Down5 1:45:00
  Jogging1 50:00 4.35(11:30) 7.0(7:09) 120
  Aqua Running1 30:00
  Total26 54:49:14 232.21 373.7 939513 /17c76%
averages - weight:33.8kg

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Monday Feb 29, 2016 #

Gym Rehab work 1:00:00 [1]

Turbo 34:00 [5]

3x8x30:30 Lviv

WeightTraining 10:00 [3]

Squats 3x10x30kg

Sunday Feb 28, 2016 #

Gym Rehab work 1:15:00 [1]

Turbo 32:00 [5]

3x8x30:30 munchen

WeightTraining 15:00 [3]

3x10x30kg Squats 3x10x65kg Leg presses

Saturday Feb 27, 2016 #

Gym Rehab work 1:00:00 [1]

Friday Feb 26, 2016 #

Gym Rehab work 45:00 [1]

Wednesday Feb 24, 2016 #

Gym Rehab work 20:00 [1]

Tuesday Feb 23, 2016 #

Turbo 20:00 [3] 5.0 km (4:00 / km)

WeightTraining 10:00 [3]

40kg squats 3 sets

Gym Rehab work 45:00 [1]

Stretching etc Gdansk

Aqua Running 30:00 [2]

1.4 km in Gdansk pool

Turbo (intervals) 25:00 [5] 1.0 km (25:00 / km)
ahr:125 max:144

Turbo intervals L10 Gdansk 30:30

WeightTraining 40:00 [2]

Weights+TENS

Monday Feb 22, 2016 #

WeightTraining 45:00 [1]

Weights+TENS

Sunday Feb 21, 2016 #

Gym Rehab work 30:00 [1]

Saturday Feb 20, 2016 #

WeightTraining 45:00 [3]

Weight+TENS

Jogging 50:00 [3] 7.0 km (7:09 / km) +120m 6:35 / km
ahr:136 max:154

Run along the river

Friday Feb 19, 2016 #

Gym Rehab work 1:00:00 [1]

Brisk Walking

Thursday Feb 18, 2016 #

Gym Rehab work 1:00:00 [1]

Monday Feb 15, 2016 #

WeightTraining 30:00 [2]
weight:33.6kg

weight +TENS

Mbiking 1:45:00 [3] 20.3 km (5:10 / km) +560m 4:33 / km
ahr:123 max:147 weight:33.6kg

Frankental Loop-quite muddy after rain and slow as tired but worked quite hard but couldn't get pulse rate up. Time for a rest to recover-perfect timing! :) 7.37", 11.50, 23.30", 33.30", 42.30", 61" to meadow and 1.43.00 back Slightly stronger second half.

Gym Rehab work 30:00 [1]

Dagmar-exercises and testing

Sunday Feb 14, 2016 #

WeightTraining 25:00 [2]
weight:33.7kg

Weights + TENS both legs 3rd on AP for week :)

Mountain bike O 1:50:00 [2] 19.0 km (5:47 / km) +560m 5:03 / km
ahr:107 max:137

MTBO training in Hornwald and Mauerwald

Turbo 20:00 [5]
ahr:141 max:152

Ftp test 2.3 73 cadavge power 195 np 196w max 267w TSS 15.8 IF0.978 49:51%bal

Saturday Feb 13, 2016 #

WeightTraining 1:20:00 [2]

Weights, exercises (3m Plk) + TENS

Mbiking 1:35:00 [4] 20.0 km (4:45 / km) +540m 4:11 / km
ahr:132 max:155

Frankental loop a little muddier than yday 6,50, 11, 21,40, 32, 39, 57 1.31.20"

Friday Feb 12, 2016 #

WeightTraining 45:00 [2]

TENS+ Wts

Mbiking 1:35:00 [4] 20.0 km (4:45 / km) +540m 4:11 / km
ahr:136 max:162

Frankental Loop Faster and more than yda though still muddy. Wind dried I have little.7, 11.10, 15, 21, 29, 38, 56, 1.29.10

Thursday Feb 11, 2016 #

Mbiking 1:45:00 [3] 20.0 km (5:15 / km) +550m 4:37 / km
ahr:113 max:144

Ride in Wiennewald Usual loop but slower. 7, 22.30" 31', 64' 1.41.29"

WeightTraining 50:00 [3]

TENS + Wts

Wednesday Feb 10, 2016 #

Gym Rehab work 20:00 [1]

Tuesday Feb 9, 2016 #

Mountain bike O 1:00:00 [3] 15.0 km (4:00 / km)

MTBO training on O maps from POM

Warm Up/Down 20:00 [3]

Orienteering race 2:09:00 [3] 6.0 km (21:30 / km) +350m 16:39 / km
ahr:110 max:133

Day 4 POM knee sore from half way Long

Monday Feb 8, 2016 #

Orienteering race 2:32:00 [4] 6.5 km (23:23 / km) +400m 17:53 / km
ahr:126 max:144

Day 3 POM Long Epic!

Warm Up/Down 25:00 [2]

Mountain bike O 1:15:00 [3] 12.4 km (6:03 / km) +350m 5:18 / km
weight:34.2kg

MTBO Training at Penha Garcia Middle Dist M60 much wetter than last June

Sunday Feb 7, 2016 #

Warm Up/Down 10:00 [3]

Orienteering race 1:05:00 [3] 4.5 km (14:27 / km) +1300m 5:55 / km
ahr:126 max:146

Day 2 POM much better run 62' Top training hours in AttPoint this week

Gym Rehab work 10:00 [1]

Stretching/Core

Gym Rehab work 20:00 [3]

Saturday Feb 6, 2016 #

Orienteering race 1:30:00 [3] 4.5 km (20:00 / km) +90m 18:11 / km
ahr:113 max:141

First day POM Middle good area but knees not up to it! Ended up walking. Dislocated finger sore too from yday. Rather depressing but need more terrain running or indeed running training! Enjoyed navig in rocky detailed terrain.

Warm Up/Down 30:00 [3]

Gym Rehab work 10:00 [1]

Stretching/massage/core

Friday Feb 5, 2016 #

Event: Portugal O Meeting 2016
 

Orienteering 55:00 [3] *** 3.5 km (15:43 / km) +105m 13:40 / km
ahr:118 max:131 spiked:13/17c

Steep rocky model 1 at Portugal O meet 2016. V slow and lacking running speed and agility. Small post markers so v tricky-could be standing on top of them

Orienteering 1:10:00 [2] 5.0 km (14:00 / km) +150m 12:10 / km
ahr:113 max:130

Afternoon O training-double dislocated L index finger falling badly off a rocky slope but pulled it back immeadietly-hurt!! Was going ok before that.

Thursday Feb 4, 2016 #

Mbiking 50:00 [2] 13.0 km (3:51 / km) +80m 3:44 / km
ahr:110 max:141

Easy final ride at La Santa with a couple of loops of tricky finish loop from Day 2

Wednesday Feb 3, 2016 #

Roadbiking 4:00:00 [3] 80.0 km (3:00 / km) +1100m 2:48 / km
ahr:117 max:141

Long ride with Si in Lanzarote. El Golfo loop. Good weather. Hard after yday but didn't push too hard but hard enough! Great ride, Great company!

Tuesday Feb 2, 2016 #

Mbiking race 7:05:00 [4] 90.0 km (4:43 / km) +1800m 4:18 / km
ahr:136 max:155

Day 4 Lanzarote Long big climb and lotsa sand 22nd today in M50
C • That sounds like a pretty t... 1

Warm Up/Down 20:00 [3]

Monday Feb 1, 2016 #

Mbiking race 1:52:14 [4] 21.0 km (5:21 / km) +800m 4:29 / km

Day 3 Lanzarote Hill TT 30th from beach to highest point!

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