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Training Log Archive: Kitch

In the 7 days ending Aug 28, 2016:

activity # timemileskm+m
  Cycling11 10:28:04 175.97(3:34) 283.2(2:13) 1690464c
  Total11 10:28:04 175.97(3:34) 283.2(2:13) 1690464c

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Sunday Aug 28, 2016 #

10 AM

Cycling warm up/down 13:24 intensity: (8:34 @1) + (2:11 @2) + (56 @3) + (1:21 @4) + (22 @5) 4.7 km (2:51 / km) +65m 2:40 / km
ahr:120 max:155 9c shoes: S616

Cycling race (Road) 1:45:46 intensity: (49:12 @1) + (16:43 @2) + (10:16 @3) + (14:37 @4) + (14:58 @5) 68.0 km (1:33 / km) +350m 1:31 / km
ahr:149 max:185 120c shoes: S616

Ivy Auld Yins
a V50 race.
Opportunity for a good result
Duly delivered - 2nd place !
felt good all ride covering moves, had 3 digs myself but it was destined to be a bunch finish.
Positioned well on the run in and then sat steady close to the front, on the first part of the 800m, uphill finale. Was in about 4th place waiting to make my effort from about 160m when Dom Himes started his sprint at 200, so I went aswell. he got a wheel on me, I clawed him back and then he cracked in the last 30m putting me in 2nd. Winner Andy Wilson was all over the race today, a really strong ride from him.
Well chuffed to finally get a proper result.
C • Boom 3
12 PM

Cycling warm up/down 1:04:37 intensity: (38:56 @1) + (17:28 @2) + (5:40 @3) + (1:57 @4) + (36 @5) 25.0 km (2:35 / km) +340m 2:25 / km
ahr:117 max:154 36c shoes: S616

Saturday Aug 27, 2016 #

10 AM

Cycling (openers) 1:26:44 intensity: (59:47 @1) + (12:00 @2) + (4:52 @3) + (7:11 @4) + (2:54 @5) 35.6 km (2:26 / km) +230m 2:22 / km
ahr:114 max:168 56c shoes: CDL

Up to Dalkeith with the 9:40s, then with the coastal route bunch as far as Wallyford.
Went off the front for some efforts and lots of roundabout practise

Friday Aug 26, 2016 #

8 AM

Cycling 33:57 intensity: (27:57 @1) + (4:53 @2) + (35 @3) + (28 @4) + (4 @5) 12.0 km (2:50 / km) +30m 2:48 / km
ahr:104 max:132 10c shoes: CDL

5 PM

Cycling 37:41 intensity: (32:20 @1) + (4:40 @2) + (31 @3) + (8 @4) + (2 @5) 13.0 km (2:54 / km) +50m 2:51 / km
ahr:90 max:112 10c shoes: CDL

Thursday Aug 25, 2016 #

8 AM

Cycling 43:43 intensity: (21:09 @1) + (14:32 @2) + (5:09 @3) + (2:06 @4) + (47 @5) 19.2 km (2:17 / km) +60m 2:15 / km
ahr:123 max:149 26c shoes: CDL

5 PM

Cycling (T) 45:55 intensity: (20:20 @1) + (13:59 @2) + (4:24 @3) + (5:18 @4) + (1:54 @5) 20.0 km (2:18 / km) +105m 2:14 / km
ahr:122 max:164 37c shoes: CDL

Wednesday Aug 24, 2016 #

Note
(rest day)

Tuesday Aug 23, 2016 #

8 AM

Cycling 42:30 intensity: (20:47 @1) + (14:50 @2) + (3:57 @3) + (2:07 @4) + (49 @5) 19.2 km (2:13 / km) +60m 2:11 / km
ahr:123 max:154 25c shoes: CDL

IW via Ratho - steady
5 PM

Cycling (T & VO2) 1:04:26 intensity: (28:28 @1) + (16:13 @2) + (6:15 @3) + (10:16 @4) + (3:14 @5) 27.5 km (2:21 / km) +240m 2:15 / km
ahr:129 max:172 63c shoes: CDL

Canal staedy then Threhold effort up past Steiner.
Lap of the Seat - effort up the climb without reading power meter - a373w - nice.
then another climb at Threshold a341w
steadied then cranked up a bit around the top for a321w

all good

Monday Aug 22, 2016 #

8 AM

Cycling (NMP) 44:41 intensity: (26:38 @1) + (9:36 @2) + (2:43 @3) + (1:36 @4) + (4:08 @5) 19.2 km (2:20 / km) +60m 2:17 / km
ahr:129 max:169 39c shoes: CDL

IW via canal and Ratho
power on accelerations x 21
max 886
5 PM

Cycling 44:40 intensity: (21:07 @1) + (11:20 @2) + (5:24 @3) + (4:24 @4) + (2:25 @5) 19.8 km (2:15 / km) +100m 2:12 / km
ahr:127 max:156 33c shoes: CDL

home via ratho
feelnig good so some top end stuff

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