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Training Log: Kitch

In the last 7 days:

activity # timemileskm+m
  Cycling7 14:51:48 219.1(4:04) 352.61(2:32) 6392650c
  Strength and Conditioning1 20:00
  Total7 15:11:48 219.1 352.61 6392650c
«
4:53
0:00
SaSuMoTuWeThFr

Thursday Feb 23 #

Note
(rest day)

Wednesday Feb 22 #

8 AM

Cycling 36:14 intensity: (31:37 @1) + (3:23 @2) + (28 @3) + (35 @4) + (11 @5) 11.0 km (3:18 / km) +30m 3:15 / km
ahr:98 max:125 11c shoes: Cannondale

5 PM

Cycling 43:14 intensity: (36:56 @1) + (4:01 @2) + (1:10 @3) + (30 @4) + (37 @5) 18.0 km (2:24 / km) +70m 2:21 / km
ahr:97 max:124 11c shoes: Cannondale

Strength and Conditioning (weights & ballance) 20:00 [3]

Legs Press
Set 1 - 300, 320, 340, 2x360, 2x380, 8x400
Set 2 - 16x300 continuous

Glute
Set 1 - 2x32, 8x36
Set 2 - 16x27

ballance on Physio ball.
proper ballancing today. Knees, did a 30 second stint 60 sec and 70 sec

Tuesday Feb 21 #

9 AM

Cycling (Threchold) 3:55:50 intensity: (1:19:19 @1) + (54:10 @2) + (51:47 @3) + (47:37 @4) + (2:57 @5) 98.39 km (2:24 / km) +1585m 2:13 / km
ahr:136 max:169 216c shoes: Cannondale

Monday Feb 20 #

10 AM

Cycling (recovery) 38:15 intensity: (26:45 @1) + (7:36 @2) + (2:26 @3) + (1:19 @4) + (9 @5) 13.68 km (2:48 / km) +215m 2:36 / km
ahr:107 max:159 19c shoes: Cannondale

3 PM

Cycling (recovery) 1:25:55 intensity: (1:02:26 @1) + (16:54 @2) + (4:29 @3) + (1:04 @4) + (1:02 @5) 32.91 km (2:37 / km) +517m 2:25 / km
ahr:105 max:144 39c shoes: Cannondale

Sunday Feb 19 #

9 AM

Cycling (Threshold, hills, flying ) 4:53:23 intensity: (2:01:04 @1) + (1:27:08 @2) + (43:25 @3) + (38:37 @4) + (3:09 @5) 109.41 km (2:41 / km) +2845m 2:22 / km
ahr:129 max:168 232c shoes: Cannondale

Saturday Feb 18 #

2 PM

Cycling (Threshold) 2:38:57 intensity: (1:05:18 @1) + (45:41 @2) + (23:46 @3) + (22:54 @4) + (1:18 @5) 69.23 km (2:18 / km) +1130m 2:07 / km
ahr:127 max:165 122c shoes: Cannondale

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