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Training Log Archive: Kitch

In the 7 days ending Sep 30, 2016:

activity # timemileskm+m
  Cycling5 4:24:33 60.77(4:21) 97.8(2:42) 800174c
  Total5 4:24:33 60.77(4:21) 97.8(2:42) 800174c

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SaSuMoTuWeThFr

Friday Sep 30, 2016 #

1 PM

Cycling (steady ) 1:29:52 intensity: (38:36 @1) + (36:52 @2) + (11:15 @3) + (2:24 @4) + (45 @5) 37.4 km (2:24 / km) +370m 2:17 / km
ahr:122 max:175 56c shoes: Cannondale

steady ride out to The Howe - nice day

Thursday Sep 29, 2016 #

5 PM

Cycling (Threshold) 50:02 intensity: (24:37 @1) + (9:52 @2) + (5:44 @3) + (8:52 @4) + (57 @5) 18.4 km (2:43 / km) +225m 2:34 / km
ahr:124 max:173 42c shoes: Cannondale

A couple of laps of the Seat to try and get the legs working again before race on Sunday
threshold effort on the climb
3:58 a327w
3:57 a330w

Wednesday Sep 28, 2016 #

Note

not feeling very chipper - bit of a cold, never bothered to get out as it was wet and blustery

Tuesday Sep 27, 2016 #

8 AM

Cycling 30:30 intensity: (19:00 @1) + (6:00 @2) + (4:00 @3) + (1:00 @4) + (30 @5) 8.0 km (3:49 / km)
12c shoes: Specialised Crux

messing about in AA with Sam

Monday Sep 26, 2016 #

8 AM

Cycling (easy) 32:58 intensity: (25:40 @1) + (6:04 @2) + (58 @3) + (16 @4) 12.0 km (2:45 / km) +40m 2:42 / km
ahr:106 max:133 10c shoes: Cannondale

Cycling (steady) 30:11 intensity: (16:01 @1) + (8:25 @2) + (2:42 @3) + (2:45 @4) + (18 @5) 12.5 km (2:25 / km) +60m 2:21 / km
ahr:115 max:147 17c shoes: Cannondale

a bit more in the legs - a couple of brief threshold efforts

Sunday Sep 25, 2016 #

Note

MAjor partying last night
bit of a walk at Longshaw was all, before train home

Saturday Sep 24, 2016 #

8 AM

Cycling (hill reps) 31:00 intensity: (25:17 @1) + (2:30 @2) + (30 @3) + (20 @4) + (2:23 @5) 9.5 km (3:16 / km) +105m 3:06 / km
ahr:121 max:173 37c shoes: Cannondale

A quick pre breakfast blast HITT style
4 reps up Lauder road at NMP
33s a615w, m810w
34s a582w, m768w
35s a568w, m763w
40s a459w, m753w
spent on the last one and failed after 25 seconds
felt totally sick afterwards, probably from not having breakfast, but if i had had breakfast I'd probably have been sick
10 AM

Note

Then off to Sheffield

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