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Training Log Archive: Kitch

In the 7 days ending Aug 25:

activity # timemileskm+m
  Hill Cross1 3:04:54 30.94(5:59) 49.8(3:43) 1460
  Cycling5 2:48:27 37.41(4:30) 60.2(2:48) 595123c
  Strength and Conditioning1 40:00
  Total6 6:33:21 68.35 110.0 2055123c

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Friday Aug 25 #

Note
(sick)

sore throat, though still not feeling particularly ill.

Thursday Aug 24 #

5 PM

Cycling 23:27 intensity: (17:42 @1) + (14 @2) + (5:31 @3) 11.0 km (2:08 / km) +140m 2:00 / km
ahr:110 max:147 30c shoes: Ridley

not feeling bad with sore throat so went to move some blood

Wednesday Aug 23 #

Note
(sick)

sore throat

Tuesday Aug 22 #

Note
(rest day)

Monday Aug 21 #

8 AM

Cycling 28:53 intensity: (23:00 @1) + (4:07 @2) + (50 @3) + (39 @4) + (17 @5) 12.0 km (2:24 / km) +30m 2:23 / km
ahr:110 max:136 20c shoes: Cannondale

5 PM

Cycling 45:46 intensity: (38:22 @1) + (5:07 @2) + (1:22 @3) + (38 @4) + (17 @5) 16.0 km (2:52 / km) +115m 2:46 / km
ahr:99 max:131 23c shoes: Cannondale

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

Sunday Aug 20 #

1 PM

Cycling warm up/down 9:53 intensity: (2:34 @1) + (6:34 @2) + (45 @3) 4.0 km (2:28 / km) +25m 2:24 / km
ahr:113 max:136 8c shoes: Ridley

early warm up - starting ~ 35mins ahead of session, 25 minute gap
2 PM

Hill Cross 3:04:54 intensity: (26:32 @1) + (36:00 @2) + (39:50 @3) + (1:22:09 @4) + (23 @5) 49.8 km (3:43 / km) +1460m 3:14 / km
ahr:137 max:166 shoes: Ridley

pushed hard from the start. Nice and quick up to the top of Allermuir. - 49 mins, then had a chat with Graeme Sort on the top, which put a hole in things, missing the timing etc round the back of Cademuir and down to to Glencourse Res - est 20 mins
Hard work on the road section to Flotterstone and back up and then up Scald Law, pushed on over the Kips for just over 2 hours of high effort, then relaxed and came back steady
Good session

Saturday Aug 19 #

5 PM

Cycling 1:00:28 intensity: (21:02 @1) + (39:11 @2) + (15 @3) 17.2 km (3:31 / km) +285m 3:15 / km
ahr:109 max:132 42c shoes: Ridley

running in the disc brakes on new cross bike

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