Training Log Archive: DrKeithIn the 7 days ending Nov 17, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Nov 17, 2013 #
Lactate Session 16:04 [5] 9.4 km (1:43 / km)
ahr:145 max:163
PB for long Changi straight outwards in peleton 16.04 avge speed 35km/hr
Lactate Session (Hill Intervals) 30:00 [5] 8.0 km (3:45 / km)
10xChangi Hill 3.38" avge 10 reps
Lactate Session 9:59 [5] 6.15 km (1:37 / km)
Changi Inwards from TL New PB for solo effort 9.59"
Roadbiking 1:47:00 [3] 45.0 km (2:23 / km)
Ride to E Coast Park 20k in 45' and riding between hard sessions
Saturday Nov 16, 2013 #
Warm Up/Down
weight:70.8kg (rest day)
Friday Nov 15, 2013 #
Roadbiking 2:00:00 [4] 42.0 km (2:51 / km)
Ride to Kranji fishing village. 42.30"
TRX Session 15:00 [3]
WeightTraining 20:00 [5]
Gym Rehab work 25:00 [2]
Thursday Nov 14, 2013 #
Turbo 20:00 [5]
ahr:149 max:169 weight:32.9kg
Athletes Lab FTP test-189, 2.6W/kg, lactate threshold HR = 149
Warm Up/Down 20:00 [3]
Warm up for FTP test
Wednesday Nov 13, 2013 #
TRX Session 30:00 [3]
Tuesday Nov 12, 2013 #
WeightTraining 15:00 [5]
slept:3.0 weight:71.2kg
Leg reps and isometric with Leonard
Lactate Session 40:00 [2]
Monday Nov 11, 2013 #
Roadbiking race (Time Trial) 23:30 [5] 12.0 km (1:58 / km) +80m 1:54 / km
ahr:141 max:152
WEnt for warm down ride and spur of moment did TT Prologue course-hard but tired. Better conditions than Fri nights monsoon!
Roadbiking 40:00 [3] 12.0 mi (3:20 / mi)
Warm Down around Nirvana and road tro TT start