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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DrKeith

In the 7 days ending Feb 5, 2017:

activity # timemileskm+m
  Mbiking6 11:44:55 117.87(5:59) 189.7(3:43) 2840
  Roadbiking2 2:20:00 29.58(4:44) 47.6(2:56) 550
  Warm Up/Down2 1:40:00 6.52 10.5
  Gym Rehab work2 1:20:00
  Total7 17:04:55 153.98 247.8 3390

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MoTuWeThFrSaSu

Sunday Feb 5, 2017 #

Mbiking race 2:59:55 [4] 54.0 km (3:20 / km) +800m 3:06 / km
ahr:136 max:156

Day 2 La Santa 21' faster than last year for slightly longer course 9 PRs

Warm Up/Down 15:00 [2]

Note

5th in hours on AP this week

Warm Up/Down 50:00 [3] 10.5 km (4:46 / km)
ahr:110 max:133

Loop and tech stuff with K

Saturday Feb 4, 2017 #

Mbiking race 2:07:00 [4] 39.4 km (3:13 / km) +600m 3:00 / km
ahr:144 max:165

First day La Santa - T boned on first corner and spoke and drop out and front rim damaged so real time just under 2 hrs 12' faster than last year and closer to AC and winner than last year. New ftp of 149. Still beat last year's time despite crash.

Warm Up/Down 35:00 [2]

Friday Feb 3, 2017 #

Mbiking 1:20:00 [2] 17.0 km (4:42 / km) +260m 4:22 / km
ahr:100 max:127

Easy spin along coast and up to Caldera ridge - Great waves

Thursday Feb 2, 2017 #

Mbiking 1:48:00 [4] 28.3 km (3:49 / km) +490m 3:31 / km
ahr:139 max:159

Mbiking 35:00 [2] 9.0 km (3:53 / km) +80m 3:43 / km
ahr:109 max:141

Second easier half of ride with Danes

Gym Rehab work 50:00 [1]

Stretching, core and sports massage

Roadbiking 1:10:00 [3] 24.0 km (2:55 / km) +200m 2:48 / km
ahr:116 max:147

Ride to Caleta de Famera easy ish spin on road

Wednesday Feb 1, 2017 #

Gym Rehab work 30:00 [1]

Mbiking 1:55:00 [3] 28.3 km (4:04 / km) +260m 3:53 / km
ahr:103 max:129

Spin on tracks around La Santa after early rise and flight

Tuesday Jan 31, 2017 #

Mbiking 1:00:00 [4] 13.7 km (4:23 / km) +350m 3:53 / km
ahr:144 max:161

Ballinastoe Loop NEW PB 55.01" 11 PRs inc Eds climb. Climb to top and Expressway

Monday Jan 30, 2017 #

Roadbiking 1:10:00 [4] 23.6 km (2:58 / km) +350m 2:46 / km
ahr:139 max:155

Ray Loop NEW PB 55.49"

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