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Training Log Archive: DrKeith

In the 7 days ending Jul 31, 2016:

activity # timemileskm+m
  Mountain bike O6 6:26:25 51.76(7:28) 83.3(4:38) 1333
  Gym Rehab work6 2:01:00
  Mbiking2 1:45:00 13.05(8:03) 21.0(5:00) 80
  Warm Up/Down3 55:00 2.49 4.0
  Total7 11:07:25 67.29 108.3 1413

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Sunday Jul 31, 2016 #

Mountain bike O 55:00 [3] 13.1 km (4:12 / km) +150m 3:58 / km
ahr:120 max:155

Rode n's WE relay leg from Mealhada 2 mistakes and sorted out start triangle from yday Active recovery + some O in park

Gym Rehab work 20:00 [3]

Saturday Jul 30, 2016 #

Mountain bike O race 37:10 [4] 9.0 km (4:08 / km) +70m 3:59 / km
ahr:148 max:155

Relay race MX160 2nd leg with Charlie and Nick. We won GOLD ahead of the Swiss. Funny paths at start triangle so too many errors but came back 1st despite errors 7'!

Warm Up/Down 15:00 [2]

Gym Rehab work 15:00 [3]

Friday Jul 29, 2016 #

Mbiking 30:00 [3] 5.0 km (6:00 / km) +80m 5:33 / km
ahr:115 max:140

To start of Long Agueda

Mountain bike O race 2:24:30 [4] 32.0 km (4:31 / km) +523m 4:10 / km
ahr:138 max:156

Long race at Agueda 7 mins of errors at 3, 6, 7,8, 10, 15, 17-planning ahead!

Thursday Jul 28, 2016 #

Mbiking 1:15:00 [2] 16.0 km (4:41 / km)
ahr:108 max:124

Active recovery ride with A, N, N and C around lake an woods at Fermentelos

Gym Rehab work 20:00 [2]

Wednesday Jul 27, 2016 #

Mountain bike O race 1:09:30 [4] 16.0 km (4:21 / km) +330m 3:56 / km
ahr:146 max:162

Middle Race at Valongo do Vouga-Agueda4th position. Branch in rear mech cost me Bronze. Small errors at 1, 2, 11, 15, r/c 19 cost me 6' and 2.5' down on! bronze JC 49' and AC 54'

Gym Rehab work 21:00 [2]

Warm Up/Down 20:00 [2] 4.0 km (5:00 / km)

Tuesday Jul 26, 2016 #

Mountain bike O 1:00:00 [3] 7.0 km (8:34 / km) +250m 7:16 / km
ahr:115 max:150

Mass Start at Luso did first 3c and last 4c

Gym Rehab work 20:00 [2]

Monday Jul 25, 2016 #

Mountain bike O race 20:15 [5] 6.2 km (3:16 / km) +10m 3:14 / km
ahr:150 max:160

Sprint Race in M55 at WOC WOC in Portugal Superfast and a good solid race in 4th only 1 m down on 2nd place and 3.45 down on winner Michel Denaix and 4.45 on Andy I M50 V hot 37oC! 6.2k
Em won Gold! Nat best ever position in World's! So great day! :)

Warm Up/Down 20:00 [3]

Gym Rehab work 25:00 [3]

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