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Training Log Archive: DrKeith

In the 7 days ending Jan 3, 2016:

	activity	#	time	miles		km		+m
	Mbiking	3	5:00:00	40.28	(7:27)	64.83	(4:38)	1744
	WeightTraining	3	2:15:00
	Roadbiking	1	1:15:00	13.92	(5:23)	22.4	(3:21)
	Jogging	1	40:00	5.7	(7:01)	9.17	(4:22)	100
	Gym Rehab work	1	30:00
	Total	7	9:40:00	59.9		96.4		1844
averages - weight:35kg

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Sunday Jan 3, 2016 #

Mbiking 1:45:00 [3] 20.63 km (5:05 / km) +545m 4:30 / km
ahr:126 max:162

First 50 mins of Frankental Loop then off to left on a wee adventure ending up on road after some carry through wood and back up playground hill and then back to CP. Easier ride but first 50 mins quite hard. Snowy and slippy so two offs with spinning rear tyre on Kaufberg Hill.

WeightTraining 1:05:00 [2]

Wt with TENS both legs

Note

Toe bad after run-broken!

Saturday Jan 2, 2016 #

Mbiking 1:45:00 [3] 23.2 km (4:32 / km) +639m 3:59 / km
ahr:136 max:161 weight:35.1kg

Frosty, foggy, cold ride in Wiennewald around Tiergarten loop 22', 30.30",39. 63' hilltop and 1.42.59" so 20' down on PB but rode quite strongly in icy conditions.

WeightTraining 30:00 [2]

TENS Wts and Core

Friday Jan 1, 2016 #

WeightTraining 40:00 [2]

TENS+Wts

Thursday Dec 31, 2015 #

Mbiking 1:30:00 [4] 21.0 km (4:17 / km) +560m 3:47 / km
ahr:139 max:163 weight:34.9kg

Frankental Loop-hard frosty sunny and dry condits-killed the hill and at 1.21.19 NEW PB by 1s!. Fast conditions. Great ride to finish the year. 7.09, 21.30, 36, 52' 1.21.19"

Wednesday Dec 30, 2015 #

Gym Rehab work 30:00 [2]

Tuesday Dec 29, 2015 #

Jogging 40:00 [3] 5.7 mi (7:01 / mi) +100m 6:39 / mi
ahr:146 max:158

Run in the woods 37.23" Dark and toe still sore but started well-felt like running again 1'.38" down on last time but dark.

Monday Dec 28, 2015 #

Roadbiking 1:15:00 [3] 22.4 km (3:21 / km)
ahr:112 max:136

Roadride NE V Windy

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