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Training Log: Kitch

In the last 7 days:

activity # timemileskm+m
  Cycling4 4:10:58 63.26(3:58) 101.8(2:28) 900166c
  Strength and Conditioning1 30:00
  Total4 4:40:58 63.26 101.8 900166c
averages - weight:73.8kg
«
1:38
0:00
WeThFrSaSuMoTu

Saturday Jan 21 #

Note
(rest day)

Friday Jan 20 #

12 PM

Cycling (Threshold) 1:35:48 intensity: (44:19 @1) + (24:22 @2) + (6:04 @3) + (18:07 @4) + (2:56 @5) 40.4 km (2:22 / km) +340m 2:17 / km
ahr:123 max:165 82c shoes: Cannondale

Back to good old Marine Drive
3 laps at Threshold, 2:15 easy recovery between.
6:56 - 308w, p157
6:51 - 312w, p161
6:53 - 307w, p162
decent
5 PM

Note

meant to do circuits, didn't

Thursday Jan 19 #

12 PM

Cycling 56:22 intensity: (28:20 @1) + (21:21 @2) + (3:54 @3) + (1:43 @4) + (1:04 @5) 22.0 km (2:34 / km) +300m 2:24 / km
ahr:121 max:152 36c shoes: Cannondale

steady laps of the Seat then to the Pleasance

Strength and Conditioning 30:00 [3]
weight:73.8kg

1 set of abs and arms

Leg press
260, 280, 300, 2x 320, 3x340, 5x360
300, 2x 320, 3x340, 360, 380 fail, 380 fail, 360 fail, 4x340
300, 2x 320, 3x340, 8x360

Glute
2 sets. 10 x 34

Wednesday Jan 18 #

8 AM

Cycling 50:51 intensity: (36:12 @1) + (12:41 @2) + (1:04 @3) + (34 @4) + (20 @5) 19.6 km (2:36 / km) +55m 2:34 / km
ahr:116 max:143 21c shoes: Cannondale

1 PM

Cycling 47:57 intensity: (20:50 @1) + (21:57 @2) + (3:51 @3) + (55 @4) + (24 @5) 19.8 km (2:25 / km) +205m 2:18 / km
ahr:125 max:153 27c shoes: Cannondale

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