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Training Log Archive: Kitch

In the 7 days ending Sep 22:

activity # timemileskm+m
  Cycling6 4:28:56 60.58(4:26) 97.5(2:45) 995229c
  Hill Cross1 2:01:53 18.77(6:30) 30.2(4:02) 891129c
  Total7 6:30:49 79.35(4:56) 127.7(3:04) 1886358c

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Friday Sep 22 #

12 PM

Cycling 58:27 intensity: (9:34 @1) + (27:40 @2) + (14:11 @3) + (7:02 @4) 18.5 km (3:10 / km) +360m 2:53 / km
ahr:120 max:169 59c shoes: Ridley

last ride before Sunday
up to hill end and made the effort up the gravel path to the ski centre, 3:30 of cycling, then running up skyline path for 3 mins.
Then cut back to a walk up to the fence and rode down the ridge to the bottom car park.
feeling good - VAM 1115

Thursday Sep 21 #

Note
(rest day)

Wednesday Sep 20 #

8 AM

Cycling 29:35 intensity: (22:21 @1) + (6:01 @2) + (44 @3) + (23 @4) + (6 @5) 12.0 km (2:28 / km) +30m 2:26 / km
ahr:112 max:132 23c shoes: Cannondale

5 PM

Cycling 36:54 intensity: (30:10 @1) + (4:08 @2) + (1:31 @3) + (51 @4) + (14 @5) 12.0 km (3:05 / km) +55m 3:00 / km
ahr:100 max:127 17c shoes: Cannondale

home via Roseburn to watch Sam running schools cross country

Tuesday Sep 19 #

12 PM

Cycling 1:28:52 intensity: (22:45 @1) + (39:59 @2) + (17:04 @3) + (9:04 @4) 31.0 km (2:52 / km) +460m 2:40 / km
ahr:120 max:162 84c shoes: Ridley

laps of the Seat
2 x 4 min threshold effort on the climb, plus some bits riding dwon the hill against the brakes.

Monday Sep 18 #

8 AM

Cycling 27:26 intensity: (13:21 @1) + (11:12 @2) + (1:28 @3) + (1:12 @4) + (13 @5) 12.0 km (2:17 / km) +30m 2:15 / km
ahr:121 max:139 27c shoes: Cannondale

5 PM

Cycling 27:42 intensity: (19:42 @1) + (5:55 @2) + (1:16 @3) + (40 @4) + (9 @5) 12.0 km (2:19 / km) +60m 2:15 / km
ahr:109 max:127 19c shoes: Cannondale

Sunday Sep 17 #

Note
(rest day)

Saturday Sep 16 #

9 AM

Hill Cross 2:01:53 intensity: (20:23 @1) + (46:02 @2) + (34:56 @3) + (20:32 @4) 30.2 km (4:02 / km) +891m 3:31 / km
ahr:126 max:162 129c shoes: Ridley

a final pre 3 Peaks longish ride.
generally going nice and steady / easy - controlled effort up Hill End.
also a final test for the bike, which obliged by revealing a done in set of front wheel bearings, and a broken link in the chain, though not a broken chain. Huge relief that this happened now not next weekend.

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