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Training Log Archive: Kitch

In the 7 days ending Jan 19:

activity # timemileskm+m
  Cycling7 10:25:55 173.74(3:36) 279.6(2:14) 2506553c
  Strength and Conditioning3 3:00:00145c
  Total8 13:25:55 173.74 279.6 2506698c

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Friday Jan 19 #

12 PM

Cycling 22:25 intensity: (19:53 @1) + (2:25 @2) + (7 @3) 6.6 km (3:24 / km) +30m 3:19 / km
6c shoes: CDL

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

Thursday Jan 18 #

1 PM

Cycling (SS4) 1:27:19 intensity: (21:26 @1) + (25:07 @2) + (14:36 @3) + (25:28 @4) + (42 @5) 41.0 km (2:08 / km) +345m 2:03 / km
ahr:142 90c shoes: CDL

Marine Drive laps
8 x 8min SS4, 2min R1
286, 286, 286, 286
couldn't really feel yesterday's weight, which I could last week, progress.

Wednesday Jan 17 #

12 PM

Strength and Conditioning (weights) 1:00:00 [3]
80c

Tuesday Jan 16 #

6 PM

Cycling (Sweetspot 4) 1:12:25 intensity: (7:01 @1) + (22:25 @2) + (20:12 @3) + (22:47 @4) 32.1 km (2:15 / km)
ahr:144 max:160 81c shoes: CDL

Monday Jan 15 #

8 AM

Cycling 29:51 intensity: (22:56 @1) + (5:50 @2) + (34 @3) + (31 @4) 10.9 km (2:44 / km) +50m 2:41 / km
ahr:106 max:129 11c shoes: CDL

12 PM

Cycling 36:14 intensity: (23:08 @1) + (11:32 @2) + (1:13 @3) + (21 @4) 14.7 km (2:28 / km) +90m 2:23 / km
ahr:108 max:125 15c shoes: CDL

Strength and Conditioning (core) 1:00:00 [3]
65c

Sunday Jan 14 #

9 AM

Cycling (E2 T3) 3:15:54 intensity: (29:25 @1) + (1:18:19 @2) + (1:10:26 @3) + (17:44 @4) 85.6 km (2:17 / km) +1045m 2:09 / km
ahr:137 max:151 175c shoes: CDL

Over the Rigg to Paxton House
Long Tempo efforts
2 x 45 minutes, overgeared 60 rpm on the climbs
15 min revovery between efforts
E2 once the efforts were done
tough day out, chill wind

Saturday Jan 13 #

10 AM

Cycling (E2 T3) 3:01:47 intensity: (9:07 @1) + (1:26:43 @2) + (1:02:29 @3) + (22:59 @4) + (29 @5) 88.7 km (2:03 / km) +946m 1:57 / km
ahr:141 max:159 175c shoes: CDL

Endurance with Tempo overgeared ~60rpm on the hills
nice

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