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Training Log Archive: DrKeith

In the 31 days ending Oct 31, 2015:

activity # timemileskm+m
  Mbiking10 14:21:30 105.66 170.05 3780
  Gym Rehab work15 11:20:00
  Mountain bike O2 2:10:08 11.93(10:54) 19.2(6:47) 640
  Jogging3 1:53:45 8.08(14:05) 13.0(8:45) 461
  Roadbiking1 1:30:00 30.0(3:00) 48.28(1:52) 300
  TRX Session2 20:00
  Warm Up/Down1 15:00
  WeightTraining1 10:00
  Total25 32:00:23 155.67 250.53 5181
averages - weight:33.8kg

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Saturday Oct 31, 2015 #

Roadbiking 1:30:00 [3] 30.0 mi (3:00 / mi) +300m 2:55 / mi

Roadbiking

Thursday Oct 29, 2015 #

Jogging 40:00 [4] 5.0 km (8:00 / km) +250m 6:24 / km

Run in woods 35.44"

Sunday Oct 25, 2015 #

Gym Rehab work 1:00:00 [2]

Saturday Oct 24, 2015 #

Jogging 40:00 [3] 4.0 km (10:00 / km) +11m 9:52 / km

Gym Rehab work 2:00:00 [2]

Friday Oct 23, 2015 #

Gym Rehab work 30:00 [2]

Thursday Oct 22, 2015 #

Mbiking (Hill intervals) 35:00 [5] 5.0 mi (7:00 / mi) +220m 6:09 / mi
ahr:134 max:158

St Veiterstor Hill intervals 5x5mins 2.39-3.05 x=2.52.4 bit slow but bpm same as Monday

Mbiking 30:00 [3]

Spin post intervals in Hornwald

Gym Rehab work 50:00 [1]

Wednesday Oct 21, 2015 #

Gym Rehab work 20:00 [2]

Tuesday Oct 20, 2015 #

Gym Rehab work 30:00 [1]

Monday Oct 19, 2015 #

Mbiking hills 40:00 [5] 7.0 km (5:43 / km) +200m 5:00 / km
ahr:136 max:158

St Veiterstor Intervals 5x5mins x=2.45.00 b4 flight to Lviv better than last session but cool and hard on Selina

Gym Rehab work 20:00 [1]

Sunday Oct 18, 2015 #

Event: Mistrovství ČR v MTBO družstev
 

Mountain bike O 1:01:04 [4] 10.0 km (6:06 / km) +300m 5:19 / km

"Long" Open at Czech Cup Nove Mesto na Moravia. Fab area and event. Better race maybe 3mins errors but mostly clean in a technical hilly fast area. Natalie with Burts on was good despite slippy and wet roots and fast downhill. 4th overall only 7' down on M40 winner

Warm Up/Down 15:00 [3]

Saturday Oct 17, 2015 #

Event: Český pohár MTBO - 17. kolo
 
Event: Český pohár MTBO - 18. kolo
 

Mountain bike O race 22:00 [4] 3.6 km (6:07 / km) +150m 5:03 / km

Sprint at Nove Mesto in Czech Cup good ride but missed one contro so DSQ rode smoothly and good navig apart from that.

Mountain bike O race 47:04 [4] 5.6 km (8:24 / km) +190m 7:11 / km

Middle at Nove Mesto Czech Cup. Good ride but still 14' down on Harald M and 11' on Jiri K. Nice mix of meadows andd woods with ski and stracks

Thursday Oct 15, 2015 #

Jogging 33:45 [3] 4.0 km (8:26 / km) +200m 6:45 / km

Tiergarten run 8.50" StVTor gate, 18.50 boar gate. 33.45 2 mins slower to boar gate than mid May but same overall

Gym Rehab work 1:00:00 [1]

Physio work and exercises

Wednesday Oct 14, 2015 #

Mbiking 30:00 [4] 7.0 km (4:17 / km) +150m 3:52 / km

Second half of today's ride in Wiennewald 5x2 hard then 3x2 with 1 min easy between mainly hills of varying gradient from Gutenbachtor road. Good session as didn't feel like it when I started!

Mbiking 30:00 [3] 6.0 km (5:00 / km) +200m 4:17 / km
ahr:120 max:159

First half of today's ride-steady 23' to road

Gym Rehab work 15:00 [3]

Tuesday Oct 13, 2015 #

Mbiking 1:22:00 [4] 20.5 km (4:00 / km) +560m 3:31 / km
ahr:140 max:168 weight:33.8kg

The new Frankental Loop in a new PB with I. Went at it quite hard 6.34, 20.00, 28.05, 34.50, 52.30 1.21.01" One slight off as caught pedal on a log but beat the Gutenbacchtor hill again despite greasy conditions so 7' better than Sundays ride.

Monday Oct 12, 2015 #

Note

Long day to London and back for mtgs

Sunday Oct 11, 2015 #

Mbiking 1:28:30 [4] 20.3 km (4:22 / km) +560m 3:50 / km
ahr:133 max:161

New TT ride Frankental loop Usual to Gutenbachtor hill and then new loop done the other day back up to meadow and gravel hill and back via Lanzertor and StVieterstor. Nice varied loop.7', 20.50, 28.30, 36',1.28.30. Rain overnight so some paths a little muddy and a few trees down. made Gutenbachtor hill with no dabs despite increasingly greasy conditions. on Selina.

Saturday Oct 10, 2015 #

Mbiking (Hill intervals) 40:00 [5] 6.0 km (6:40 / km) +230m 5:36 / km
ahr:133 max:158

Hill Intervals St Veiterstor 5 x 5mins x=2.53" Quite a poor session (weights yday?) 8 secs off three weeks ago and 16 secs off PB but hard work and a cool morning on Selina. bpm during hills around 90% max

TRX Session 10:00 [3]

Gym Rehab work 1:15:00 [1]

Friday Oct 9, 2015 #

Mbiking 1:55:00 [4] 23.2 km (4:57 / km) +560m 4:25 / km
ahr:132 max:170

Ride in Wienewald on Selina with I so steady start. 7.30", 21.15", 31', 39', Gutenbachtor hill nailed it with greasy surface. then new lovely strack which ended up in meadow then up to playground and loop in Muerwald then into Hornwald via cottage and up.

WeightTraining 10:00 [4]

one legged squats 40kg equiv

TRX Session 10:00 [4]

Thursday Oct 8, 2015 #

Gym Rehab work 25:00 [2]

Wednesday Oct 7, 2015 #

Gym Rehab work 30:00 [2]

Note

In Lviv on 7/8th

Tuesday Oct 6, 2015 #

Mbiking 1:16:00 [4] 13.0 km (5:51 / km) +350m 5:09 / km

Ride in Wiennewald at fastish pace on Natalie. 7', 20.30" to road then loop down to hueriger then back and down to Guterbach road, left and up to playground via stiff hill and back via i's hut and the Hornwald loops

Monday Oct 5, 2015 #

Gym Rehab work 30:00 [2]

Sunday Oct 4, 2015 #

Mbiking 3:45:00 [3] 46.0 km (4:53 / km) +300m 4:44 / km

Ride in Highlands-Glen Lonan

Saturday Oct 3, 2015 #

Gym Rehab work 1:30:00 [2]

Friday Oct 2, 2015 #

Mbiking 1:10:00 [3] 13.0 km (5:23 / km) +450m 4:35 / km

Ride at Glentress-first after break due to foot problem 28' to Buzzards nest so slow Whyte E120

Thursday Oct 1, 2015 #

Gym Rehab work 25:00 [2]

Travelling from Ireland

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