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Training Log Archive: Kitch

In the 7 days ending Nov 17, 2017:

activity # timemileskm+m
  Cycling7 10:21:51 176.16(3:32) 283.5(2:12) 2690599c
  Strength and Conditioning1 55:00
  road run1 27:22 3.23(8:28) 5.2(5:16) 4034c
  Total8 11:44:13 179.39 288.7 2730633c

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Friday Nov 17, 2017 #

Note
(rest day)

Thursday Nov 16, 2017 #

4 PM

Cycling (SS & Thr) 1:22:03 intensity: (18:31 @1) + (14:26 @2) + (16:15 @3) + (28:00 @4) + (4:51 @5) 38.7 km (2:07 / km) +510m 1:59 / km
ahr:141 max:165 95c shoes: CDL

50 minutes of sweetspot with every 5th minute at Threshold.

much relieved, was a bit stressed by the prospect of the last 2 days training, but in the end coped well

Wednesday Nov 15, 2017 #

5 PM

Cycling (VO2) 1:32:51 intensity: (49:52 @1) + (14:22 @2) + (1:30 @3) + (8:56 @4) + (18:11 @5) 34.2 km (2:43 / km) +655m 2:29 / km
ahr:129 max:166 107c shoes: CDL

Tough one
3 sets of
3 x 3min VO2max, 3 min recovery. sprint start and overgear finish
7 minutes between sets
Did it, but faded at the end

Tuesday Nov 14, 2017 #

8 AM

Cycling 36:00 intensity: (32:28 @1) + (2:50 @2) + (42 @3) 12.7 km (2:50 / km) +40m 2:47 / km
ahr:104 max:120 9c shoes: CDL

12 PM

Cycling (Sweetspot) 1:09:39 intensity: (17:47 @1) + (11:50 @2) + (11:01 @3) + (26:21 @4) + (2:40 @5) 35.7 km (1:57 / km) +170m 1:54 / km
ahr:139 max:156 77c shoes: CDL

2 x20 min , with 30 sec overgear
Good session, getting more comfortable with it
5 PM

Cycling 33:46 intensity: (29:26 @1) + (3:50 @2) + (18 @3) + (6 @4) + (6 @5) 11.7 km (2:53 / km) +55m 2:49 / km
ahr:99 max:127 9c shoes: CDL

Monday Nov 13, 2017 #

12 PM

road run 27:22 intensity: (9:22 @1) + (18:00 @2) 5.2 km (5:16 / km) +40m 5:04 / km
ahr:116 max:131 34c

Strength and Conditioning (core circuit) 55:00 [3]

Sunday Nov 12, 2017 #

11 AM

Cycling (Aerobic) 2:26:28 intensity: (42:46 @1) + (45:28 @2) + (14:40 @3) + (36:58 @4) + (6:36 @5) 70.0 km (2:06 / km) +715m 1:59 / km
ahr:138 max:166 149c shoes: CDL

As last Sunday
2 x 15min Threshold, 15min Z2
4 x 6min Sweetspot, 3min Z1.
Big baltic headwind out at Blyth Bridge and coming back, lessened once I got right under the Pentlands.

Saturday Nov 11, 2017 #

10 AM

Cycling (bunch) 2:41:04 intensity: (1:13:37 @1) + (34:12 @2) + (14:40 @3) + (17:53 @4) + (20:42 @5) 80.5 km (2:00 / km) +545m 1:56 / km
ahr:136 max:174 153c shoes: CDL

9:40 fast coast
nice controlled chain gang

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