Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DrKeith

In the 30 days ending Sep 30, 2019:

activity	#	time	miles		km		+m
Mbiking	11	20:48:00	138.81	(8:59)	223.4	(5:35)	6760
Mountain bike O	6	17:52:00	117.44	(9:08)	189.0	(5:40)	3760
Gym Rehab work	6	5:20:00	5.59		9.0		750
Turbo	3	2:10:00	20.51	(6:20)	33.0	(3:56)	600
Warm Up/Down	1	20:00	1.86	(10:44)	3.0	(6:40)
Total	22	46:30:00	284.22		457.4		11870

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Sunday Sep 29, 2019 #

Mbiking (Cademuir Hill Intervals) 1:10:00 [5] 13.6 km (5:09 / km) +510m 4:20 / km
ahr:128 max:151

Cademuir hill intervals x=6.23" Hard and Slow K=5.23 TP +13% YoY

Saturday Sep 28, 2019 #

Mbiking 2:00:00 [3] 22.0 km (5:27 / km) +1100m 4:22 / km
ahr:123 max:162

Glentress Spooky the Hard Way

Friday Sep 27, 2019 #

Turbo (5x20:40) 45:00 [3] 10.0 km (4:30 / km) +200m 4:05 / km
ahr:125 max:152

5x5x20:40 MP409 NP163 AP135

Thursday Sep 26, 2019 #

Mbiking (Cademuir Hill Intervals) 1:03:00 [5] 13.0 km (4:51 / km) +565m 3:59 / km
ahr:123 max:152

Intervals Cademuir 5x x=5.05". 25" better than a week ago 65" better than a fortnight ago TP 7% up yoy

Tuesday Sep 24, 2019 #

Gym Rehab work 1:00:00 [1]

Monday Sep 23, 2019 #

Gym Rehab work 2:10:00 [3] 5.0 km (26:00 / km) +500m 17:20 / km
ahr:125 max:140

Quiraing

Sunday Sep 22, 2019 #

Mbiking 50:00 [3] 11.0 km (4:33 / km) +150m 4:15 / km
ahr:125 max:140

Rothiemurchus

Gym Rehab work 55:00 [3] 4.0 km (13:45 / km) +250m 10:29 / km
ahr:120 max:135

Stac Poalidh

Saturday Sep 21, 2019 #

Mountain bike O 3:00:00 [3] 37.0 km (4:52 / km) +700m 4:27 / km
ahr:123 max:154

Trossachs MBO Won Mixed Pairs 12th overall /50

Friday Sep 20, 2019 #

Mbiking 1:30:00 [3] 17.6 km (5:07 / km) +645m 4:19 / km
ahr:123 max:150

Glentress knee very sore walking/dismounting

Thursday Sep 19, 2019 #

Mbiking 1:05:00 [5] 10.0 km (6:30 / km) +510m 5:11 / km

Intervals Cademuir 5x x=5.30". 27" better than a week ago 40" better than a week ago TP 25% up yoy

Tuesday Sep 17, 2019 #

Gym Rehab work 30:00 [1]

Monday Sep 16, 2019 #

Mbiking 1:40:00 [3] 32.0 km (3:08 / km) +600m 2:51 / km
ahr:120 max:145

Archena ricote Blanca Ojos loop

Mountain bike O 1:15:00 [2] 10.0 km (7:30 / km) +180m 6:53 / km
ahr:115 max:140

MTBO training Salinas

Sunday Sep 15, 2019 #

Mbiking 4:30:00 [3] 45.2 km (5:58 / km) +1000m 5:23 / km
ahr:110 max:140

Long steady ride to Ricote and loop round to Ojos + 2 technique sessions urban sprint +28% YoY on TP 10th AP

Gym Rehab work 10:00 [1]

Saturday Sep 14, 2019 #

Mbiking 4:15:00 32.0 km (7:58 / km) +700m 7:11 / km
ahr:100 max:135

Ride to Ricote+ME+Assault biking back due to floods and landslides

Friday Sep 13, 2019 #

Mountain bike O 2:40:00 [3] 24.0 km (6:40 / km) +580m 5:57 / km
ahr:110 max:133

Steady at La Alcanya Long map

Thursday Sep 12, 2019 #

Mbiking (Cademuir Hill Intervals) 1:15:00 13.0 km (5:46 / km) +650m 4:37 / km
ahr:123 max:152

Hill Intervals Cademuir 5x x=5.57". TP +22% yoy

Gym Rehab work 35:00 [1]

Wednesday Sep 11, 2019 #

Turbo (3x8x30s ) 40:00 [5] 11.0 km (3:38 / km) +150m 3:24 / km
ahr:125 max:155

3x8x30s MP 399w AP 132w

Monday Sep 9, 2019 #

Mountain bike O 3:40:00 [3] 36.0 km (6:07 / km) +800m 5:30 / km
ahr:128 max:148

Wensleydale MBO2

Sunday Sep 8, 2019 #

Mountain bike O 4:52:00 [3] 56.0 km (5:13 / km) +800m 4:52 / km
ahr:131 max:155

Wensleydale MBO

Friday Sep 6, 2019 #

Turbo (3x8x30s ) 45:00 [5] 12.0 km (3:45 / km) +250m 3:24 / km
ahr:132 max:160

3x8x30s

Wednesday Sep 4, 2019 #

Mbiking 1:30:00 [3] 14.0 km (6:26 / km) +330m 5:45 / km
ahr:128 max:148

Tech training Drumlanrig

Sunday Sep 1, 2019 #

Mountain bike O race 1:30:00 [4] 16.0 km (5:38 / km) +550m 4:48 / km
ahr:130 max:153

Long Race Courcelles du mont 13th M50 3rd AP for week and 15% up YoY on TP

Mountain bike O 55:00 [3] 10.0 km (5:30 / km) +150m 5:07 / km
ahr:120 max:148

Training on army area Courcelles du mont

Warm Up/Down 20:00 [2] 3.0 km (6:40 / km)

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