Training Log Archive: DrKeithIn the 1 days ending Nov 3, 2013:
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Sunday Nov 3, 2013 #
Roadbiking 4:18:00 [3] 77.0 km (3:21 / km)
ahr:103 max:121
Ride to East Coast and then riding between lactate sessions. First on the Attackpoint O log for second week running. Good sessions with six days to go before Tour de Bintan. Nice easy week next week to taper down for 260km racing in two days.
Gym Rehab work 20:00 [2]
9 AM
Lactate Session (time trial) 15:58 [5] 9.46 km (1:41 / km)
ahr:134 max:157
Time Trial Changi N wards 9.5 km 15.58 new PB on Cervelo in peleton Only 22" faster than last week on Orbea
10 AM
Lactate Session (Hill Intervals) 30:00 [5] 8.0 km (3:45 / km) +235m 3:16 / km
ahr:138 max:159
Hill Reps at Changi on Cervello x=1.31" New PB and 30" per rep! better than last Sunday when on Orbea and more tired from jetlag and previous days hard RTI Overtook Paul on 5th and ahead of K and Chris.
11 AM
Lactate Session (Time Trial) 10:05 [5] 6.1 km (1:39 / km) +7m 1:39 / km
ahr:147 max:158
Solo effort down Changi 3rd New Pb of the day! 10.05 for 6.1km avge 36km/hr equating to 20' for 12km. Cervelo. Beat last weeks time by 1.07"!