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Training Log Archive: DrKeith

In the 7 days ending Jul 10, 2016:

activity # timemileskm+m
  Mbiking3 4:21:08 36.97(7:04) 59.5(4:23) 1356
  Turbo6 3:17:00 46.6(4:14) 75.0(2:38)
  Gym Rehab work6 2:50:00
  Total9 10:28:08 83.57 134.5 1356
averages - weight:34.5kg

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Sunday Jul 10, 2016 #

Gym Rehab work 30:00 [3]

Turbo (Power intervals) 20:00 [5] 10.0 km (2:00 / km)

2x5x20:40s V hard early morn before flight to McR New MP 420w V tired yday and didn't sleep well so eased off on sets.

Saturday Jul 9, 2016 #

Turbo 40:00 [3] 15.0 km (2:40 / km)
ahr:105 max:119

Turbo Recovery 124w 61% intensity 46:54% eveness deteriorating with ACL prob

Gym Rehab work 15:00 [3]

Gym Rehab work 30:00 [4]

TENS session Strength both legs-Cycle 3 Intense!
5 PM

Mbiking 1:35:00 [3] 19.5 km (4:52 / km) +440m 4:23 / km
ahr:115 max:155

Steady ride around Frankental Loop-quite tired so easy but hard! :)

Friday Jul 8, 2016 #

Turbo 20:00 [5] 6.0 km (3:20 / km)
ahr:140 max:156

FTP test 10 min on Orbean New VO2 AP 219 MP 278 NP 218 New VO2 max 47

Mbiking 1:20:00 [4] 20.0 km (4:00 / km) +426m 3:37 / km
ahr:136 max:162 weight:34.5kg

Frankental Loop-ideal summer evening conditions NEW PB 1.15.31" 6.31, 19.50, 26.30, 33.49", 49.30", 53',62 to road 1.15.31" 3rd best Kaufberg (PR without stop) PR Laabestrasse-Kaufberg. 2nd Dorotheerwald 3rd best Dorotheerwald

Thursday Jul 7, 2016 #

Gym Rehab work 15:00 [3]

Turbo 1:02:00 [2] 26.0 km (2:23 / km)
ahr:115 max:145

Recovery ride on Turbo
5 PM

Mbiking 1:26:08 [4] 20.0 km (4:18 / km) +490m 3:50 / km
ahr:130 max:161

Frankental Loop 1.22.08 sunny afternoon PR on Meadow Climb 2nd fastest time on Kaufberg Used power TAPS on mtb for first time rh cleat kept flying out. Power output significantly less than on turbo AP 161w. IF 0.807 TSS 89.3 Eased off and went hard on a couple of segments 46:54% TE 3.0
8 PM

Gym Rehab work 40:00 [2]

Exercises and hard rehab with Dagmar

Wednesday Jul 6, 2016 #

Turbo (Power intervals) 25:00 [5] 8.0 km (3:08 / km)
ahr:119 max:147

4x5x20:40s TE 2.0 Cad 65. AP158w MP 410w NP188 IF 0.94 TSS 32.2 47:53%

Gym Rehab work 20:00 [3]

Tuesday Jul 5, 2016 #

Note

Rest day in Ukraine

Monday Jul 4, 2016 #

Turbo (Power intervals) 30:00 [5] 10.0 km (3:00 / km)
ahr:126 max:154

5x5x20:40s after hard weekend Good session and 5 sets getting slightly easier mentally. TE 2.5 Cad 68 AP 160 NP 191 MaxP 402w IF 0.95 TSS 42.3 IF 0.953 48:52% Similar session to May 25th just slightly better but now on Orbea so better.

Gym Rehab work 20:00 [1]

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