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Training Log Archive: Kitch

In the 7 days ending Jan 26:

activity # timemileskm+m
  Cycling6 8:31:43 152.17(3:22) 244.9(2:05) 950498c
  Strength and Conditioning3 3:00:00205c
  Total8 11:31:43 152.17 244.9 950703c

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Friday Jan 26 #

4 PM

Cycling 22:53 intensity: (18:43 @1) + (4:10 @2) 7.2 km (3:11 / km)
7c shoes: CDL

Strength and Conditioning (weights) 1:00:00 [3]
70c

Thursday Jan 25 #

8 AM

Cycling (R1 E2) 26:20 intensity: (11:22 @1) + (10:49 @2) + (2:29 @3) + (1:13 @4) + (27 @5) 10.9 km (2:25 / km)
ahr:129 max:149 16c shoes: CDL

4 PM

Cycling (SS4 An6) 1:32:37 intensity: (10:20 @1) + (31:01 @2) + (21:10 @3) + (25:59 @4) + (4:07 @5) 45.9 km (2:01 / km)
119c shoes: CDL

2 sets 20 mintes Sweetspot with 10 second sprint every 2 minutes.
10 min R2 between sets

Wednesday Jan 24 #

8 AM

Strength and Conditioning (strength) 1:00:00 [3] ***
70c

Tuesday Jan 23 #

4 PM

Cycling (SS4) 1:21:19 intensity: (16:45 @1) + (21:48 @2) + (14:46 @3) + (27:05 @4) + (55 @5) 38.8 km (2:06 / km) +200m 2:03 / km
ahr:138 max:158 87c shoes: CDL

Marine Drive laps
4 x 8min SS4, 2min R1
287, 287, 287, 287
feeling much more like it today
wet

Monday Jan 22 #

6 PM

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

Sunday Jan 21 #

4 PM

Cycling (T3 SS4 th5) 1:30:07 intensity: (8:03 @1) + (22:09 @2) + (24:35 @3) + (35:20 @4) 42.3 km (2:08 / km)
ahr:147 max:165 106c shoes: CDL

Rollers

2 x 10 min SS4 OG - 60rpm 2 min recovery

2 sets
4 x (1 min Th5 OG - 60, 4min T3 90-100 rpm) 5 min between sets

Knackered today
afternoon nap required before getting down to it.
Wanted to pack it in quite a bit, even with 20seconds to go in the last effort I wanted to pack it in...
Done though, spot on the spec.

Saturday Jan 20 #

10 AM

Cycling (E2 T3 +) 3:18:27 intensity: (25:42 @1) + (1:20:53 @2) + (52:10 @3) + (38:30 @4) + (1:12 @5) 99.8 km (1:59 / km) +750m 1:55 / km
ahr:138 max:165 163c shoes: CDL

with a small group out through Tranent, Haddy, Tyninghame, NB, Gladsmuit, Trananet
Steady enough at the start for my E2, T3 overgeared menu, I was riding OG uphill and when going through. Got a bit frisky out past E Linton so after a stop for someone's broken spoke at North B I rode home solo and stuck to the script.
pretty tired after.

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