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Training Log Archive: Kitch

In the 7 days ending Dec 8, 2017:

activity # timemileskm+m
  Cycling9 6:13:22 75.75(4:56) 121.9(3:04) 1180285c
  mixed running1 37:31 3.54(10:36) 5.7(6:35) 13054c
  Total10 6:50:53 79.29(5:11) 127.6(3:13) 1310339c

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SaSuMoTuWeThFr

Friday Dec 8, 2017 #

12 PM

Cycling 56:56 intensity: (18:04 @1) + (20:26 @2) + (10:27 @3) + (7:04 @4) + (55 @5) 23.1 km (2:28 / km) +320m 2:18 / km
ahr:131 max:156 51c shoes: CDL

Thursday Dec 7, 2017 #

8 AM

Cycling 31:48 intensity: (19:51 @1) + (10:14 @2) + (55 @3) + (41 @4) + (7 @5) 11.6 km (2:44 / km) +40m 2:42 / km
ahr:119 max:133 14c shoes: CDL

5 PM

Cycling 32:01 intensity: (26:29 @1) + (4:40 @2) + (32 @3) + (20 @4) 11.8 km (2:43 / km) +70m 2:38 / km
ahr:100 max:120 10c shoes: CDL

Wednesday Dec 6, 2017 #

8 AM

Cycling 33:06 intensity: (27:50 @1) + (4:46 @2) + (30 @3) 12.0 km (2:46 / km) +40m 2:43 / km
ahr:106 max:120 11c shoes: CDL

5 PM

Cycling 33:32 intensity: (29:52 @1) + (3:40 @2) 12.0 km (2:48 / km) +70m 2:43 / km
ahr:96 max:115 9c shoes: CDL

Tuesday Dec 5, 2017 #

1 PM

mixed running 37:31 intensity: (7:29 @1) + (30:02 @2) 5.7 km (6:35 / km) +130m 5:54 / km
ahr:119 max:134 54c

A gentle trot up the Hermitage, quite nice running amongst the leaves
calf pretty well behaved.
need to stretch it massage it and run on it
also need to keep heavily on top of right hip.

Monday Dec 4, 2017 #

Note
(rest day)

recovery

Sunday Dec 3, 2017 #

11 AM

Cycling warm up/down (CX) 40:00 intensity: (20:00 @1) + (7:17 @2) + (10:32 @3) + (2:11 @4) 5.6 km (7:09 / km) +60m 6:47 / km
ahr:116 max:156 30c shoes: RDL

12 PM

Cycling race (CX) 57:06 intensity: (18 @2) + (9 @3) + (56:39 @4) 15.8 km (3:37 / km) +200m 3:24 / km
ahr:163 max:170 87c shoes: RDL

Scottish Chapms - Knockburn
Didn't feel too great on the day
rough night with bad guts
A bit surprised to be as high as 8th, hard to keep track in a mixed category race.
Disappointed not to have done better - 6th could have been on, that's what Ali D finished.
1 PM

Cycling warm up/down (CX) 20:00 [1] 3.0 km (6:40 / km)
ahr:87 max:122 10c shoes: RDL

Saturday Dec 2, 2017 #

12 PM

Cycling (pre race) 1:08:53 intensity: (21:39 @1) + (24:20 @2) + (13:17 @3) + (8:36 @4) + (1:01 @5) 27.0 km (2:33 / km) +380m 2:23 / km
ahr:132 max:160 63c shoes: CDL

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