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Training Log Archive: Kitch

In the 1 days ending Feb 22, 2017:

activity # timemileskm+m
  Cycling2 1:19:28 18.02(4:25) 29.0(2:44) 10022c
  Strength and Conditioning1 20:00
  Total2 1:39:28 18.02 29.0 10022c

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Wednesday Feb 22, 2017 #

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: CDL

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: CDL

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

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