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Training Log Archive: Kitch

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Cycling7 8:09:58 142.73(3:26) 229.7(2:08) 1290485c
  Strength and Conditioning2 1:50:00
  Cross Country1 1:11:00 7.08(10:01) 11.4(6:14)119c
  road run1 21:37 2.55(8:29) 4.1(5:16)34c
  Total10 11:32:35 152.36 245.2 1290638c

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

12 PM

Cross Country warm up/down 22:54 intensity: (12:07 @1) + (10:47 @2) 2.7 km (8:29 / km)
ahr:112 max:135 20c

Cross Country race 32:20 intensity: (3:24 @3) + (20:26 @4) + (8:30 @5) 6.6 km (4:54 / km)
ahr:160 max:172 90c

WHAT ??!!
C • ? 4

Cross Country warm up/down 15:46 intensity: (2:10 @1) + (13:36 @2) 2.1 km (7:30 / km)
ahr:124 9c

Saturday Nov 25, 2017 #

10 AM

Cycling 2:19:54 intensity: (49:52 @1) + (26:56 @2) + (16:58 @3) + (20:46 @4) + (25:22 @5) 72.0 km (1:57 / km) +440m 1:53 / km
ahr:139 max:169 153c shoes: CDL

9:40 fast, coast.
heavy legs today. still a good group working, some pusing hard.
Ok though

Friday Nov 24, 2017 #

12 PM

road run 21:37 intensity: (7:59 @1) + (13:38 @2) 4.1 km (5:16 / km)
ahr:113 max:126 34c

Strength and Conditioning (core & circuit) 1:00:00 [3]

Thursday Nov 23, 2017 #

12 PM

Cycling (SS VO2) 1:28:32 intensity: (20:33 @1) + (14:11 @2) + (17:47 @3) + (26:34 @4) + (9:27 @5) 43.0 km (2:04 / km) +395m 1:58 / km
ahr:139 max:161 106c shoes: CDL

similar to Tuesday
3 sets of
12 x (80 seconds Sweetspot, 10 seconds overgeared (60) at VO2max )
reduced frequency of overgear because it was giving my back gyp.

improved power output

Wednesday Nov 22, 2017 #

12 PM

Cycling (SS Thr VO2) 1:22:55 intensity: (22:51 @1) + (21:10 @2) + (9:15 @3) + (21:02 @4) + (8:37 @5) 40.0 km (2:04 / km) +75m 2:03 / km
ahr:136 max:160 93c shoes: CDL

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

same sesion as 2 weeks ago. improved output on Threshold and VO2 max segments
5 PM

Cycling 34:28 intensity: (28:41 @1) + (4:37 @2) + (55 @3) + (10 @4) + (5 @5) 12.0 km (2:52 / km) +70m 2:47 / km
ahr:98 max:128 11c shoes: CDL

Tuesday Nov 21, 2017 #

12 PM

Cycling (SS & VO2) 1:23:14 intensity: (19:51 @1) + (14:21 @2) + (17:46 @3) + (22:06 @4) + (9:10 @5) 40.0 km (2:05 / km) +190m 2:02 / km
ahr:140 max:164 98c shoes: CDL

3 sets of
15 x (60 seconds Sweetspot, 10 seconds overgeared (60) at VO2max )

Monday Nov 20, 2017 #

8 AM

Cycling 29:51 intensity: (24:50 @1) + (4:12 @2) + (29 @3) + (10 @4) + (10 @5) 11.0 km (2:43 / km) +60m 2:38 / km
ahr:103 max:138 11c shoes: CDL

5 PM

Cycling 31:04 intensity: (22:21 @1) + (6:59 @2) + (1:19 @3) + (15 @4) + (10 @5) 11.7 km (2:39 / km) +60m 2:35 / km
ahr:105 max:131 13c shoes: CDL

6 PM

Strength and Conditioning 50:00 [3]

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