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Training Log Archive: Kitch

In the 7 days ending Nov 10, 2017:

activity # timemileskm+m
  Cycling10 10:20:55 179.14(3:28) 288.3(2:09) 2180564c
  Strength and Conditioning2 1:20:00
  Cross Country1 17:57 1.55(11:33) 2.5(7:11) 5017c
  Total12 11:58:52 180.69 290.8 2230581c

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SaSuMoTuWeThFr

Friday Nov 10, 2017 #

12 PM

Cycling 15:47 intensity: (12:44 @1) + (2:28 @2) + (35 @3) 5.0 km (3:09 / km) +20m 3:06 / km
ahr:96 max:121 5c shoes: CDL

Strength and Conditioning 50:00 [3]

Thursday Nov 9, 2017 #

12 PM

Cycling (SweetSpot) 1:12:48 intensity: (17:35 @1) + (12:51 @2) + (11:43 @3) + (27:18 @4) + (3:21 @5) 33.5 km (2:10 / km) +340m 2:04 / km
ahr:138 max:163 82c shoes: CDL

As Tuesday
Braids,
2 x 20. 30 sec low cadence every 5 mins
feeling a bit of fatigue by the second spell.
Good 3 days training

Wednesday Nov 8, 2017 #

8 AM

Cycling 31:37 intensity: (29:01 @1) + (2:20 @2) + (16 @3) 11.6 km (2:44 / km) +35m 2:41 / km
ahr:107 max:122 8c shoes: CDL

12 PM

Cycling (Aerobic Intvls: ) 1:12:25 intensity: (9:10 @1) + (22:29 @2) + (9:29 @3) + (22:46 @4) + (8:31 @5) 38.4 km (1:53 / km) +190m 1:50 / km
ahr:143 max:160 89c shoes: CDL

Suntrap
5 mins SS - 1 min Z2 - 3 mins Threshold, 1 min Z2, 1 min VO2max, 1min Z2
repeat 4 times
good session
5 PM

Cycling 36:37 intensity: (34:08 @1) + (2:29 @2) 12.0 km (3:03 / km) +70m 2:58 / km
ahr:98 max:120 8c shoes: CDL

Tuesday Nov 7, 2017 #

8 PM

Cycling (Sweetspot) 1:09:50 intensity: (14:28 @1) + (15:01 @2) + (13:12 @3) + (24:11 @4) + (2:58 @5) 32.5 km (2:09 / km) +350m 2:02 / km
ahr:139 max:164 78c shoes: CDL

Braids,
2 x 20. 30 sec low cadence every 5 mins
lumpy so a bit uneven maybe.
good session though. felt good, better than expected.
C • calf 4

Monday Nov 6, 2017 #

8 AM

Cycling 21:43 intensity: (18:43 @1) + (2:47 @2) + (13 @3) 7.8 km (2:47 / km) +60m 2:41 / km
ahr:102 max:121 6c shoes: CDL

5 PM

Cycling 24:03 intensity: (16:30 @1) + (6:33 @2) + (40 @3) + (20 @4) 8.5 km (2:50 / km) +100m 2:40 / km
ahr:110 max:130 10c shoes: CDL

8 PM

Strength and Conditioning 30:00 [3]

Sunday Nov 5, 2017 #

11 AM

Cross Country warm up/down 17:57 intensity: (1:21 @1) + (9:50 @2) + (6:46 @3) 2.5 km (7:11 / km) +50m 6:32 / km
ahr:130 max:150 17c

warming up for the first of the Borders XC at lauder.
just winding up for a the effort and left calf tied up completely
no chance of racing.
12 PM

Cycling (Thrsh & SS Reps) 1:53:47 intensity: (24:37 @1) + (33:10 @2) + (16:14 @3) + (35:56 @4) + (3:50 @5) 59.0 km (1:56 / km) +375m 1:52 / km
ahr:144 max:167 124c shoes: CDL

So onto the bike for a long intervals session
2 x 15min Threshold, 15min Z2
4 x 6min Sweetspot, 3min Z2.
executed well, enough by the end.
Was fading on the 2nd of the SS, but then choccy biccies kicked in and completed the set nicely.

Saturday Nov 4, 2017 #

10 AM

Cycling (bunch) 2:42:18 intensity: (1:07:11 @1) + (38:25 @2) + (17:00 @3) + (20:46 @4) + (18:56 @5) 80.0 km (2:02 / km) +640m 1:57 / km
ahr:138 max:176 154c shoes: CDL

9:40 fast coast
really good group, smooth chaingang.
up to Hill End to finish

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