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Training Log: Kitch

In the last 7 days:

activity # timemileskm+m
  Cycling7 8:02:21 115.7(4:10) 186.2(2:35) 1135226c
  Strength and Conditioning2 1:20:00
  Total8 9:22:21 115.7 186.2 1135226c
averages - weight:75.3kg
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Wednesday Dec 7 #

12 PM

Cycling (EM) 1:31:56 35.0 km (2:38 / km) +314m 2:31 / km
ahr:116 max:157 54c shoes: Cannondale

out west into the wind and warm with Ross
Looped round Balerno and the road end, return was quick.
5 PM

Strength and Conditioning (Circuits) 40:00 [3]

2 laps

Tuesday Dec 6 #

Cycling (EM) 3:15:04 88.5 km (2:12 / km) +651m 2:08 / km
ahr:131 max:165 132c shoes: Cannondale

Tranent, Penc, Haddy, Traprain, where it was warm, Stenton, Gifford, Penc, Tranent.
legs a bit heavy, as was the sky but a good ride never the less

Monday Dec 5 #

8 AM

Cycling 39:44 15.5 km (2:34 / km) +90m 2:29 / km
ahr:122 max:146 24c shoes: Cannondale

5 PM

Cycling 45:30 14.5 km (3:08 / km) +80m 3:03 / km
ahr:104 max:138 16c shoes: Cannondale

Strength and Conditioning 40:00 [3]
weight:75.3kg

2 set of leg strength exercises on the mat

leg press
set 1
2x 220, 240, 260, 280, 300, 320, fail
8 x 300
set 2
340 fail. 320, 320, 8 x 300
set 3
8 x 300, 320, 320 (300s got easier)

glute
2 sets
3x27, 8x32

Sunday Dec 4 #

11 AM

Cycling warm up/down (CX) 32:47 9.2 km (3:34 / km)
ahr:129 max:161 shoes: Specialised Crux

12 PM

Cycling race (CX) 45:21 15.5 km (2:56 / km)
ahr:168 max:177 shoes: Specialised Crux

Scottish CX champs at the Meadies
8th, just behind Rob
ok race, not feeling magic but ok
1 PM

Cycling warm up/down (CX) 31:59 8.0 km (4:00 / km)
ahr:107 max:131 shoes: Specialised Crux

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