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Training Log Archive: The Exile

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m
MTB	9	14:45:00	172.24		277.2
Run	13	11:35:00	13.67		22.0
Strength/stretching	8	4:03:00
Road bike	2	3:09:00	52.07	(3:38)	83.8	(2:15)
Ergometer cycle	4	2:49:00
Total	26	36:21:00	237.99		383.0

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Saturday Dec 31, 2011 #

Strength/stretching 46:00 [2]

MTB 1:40:00 [2] 38.5 km (2:36 / km)

60/40 road/forest road. Hills.

Friday Dec 30, 2011 #

MTB 36:00 [2] 12.0 km (3:00 / km)

Same route as yesterday's run. Tired, slept v. badly.

Ergometer cycle 35:00 [2]

Right after mtb session. 5 mins at 90 revs/60 watts: 25 mins at 90 revs/80 watts; 5 mins at 90 revs/60 watts.

Thursday Dec 29, 2011 #

Run 1:06:00 [3] 12.0 km (5:30 / km)

60/40 road/forest road, night. Feistritz ridge run, long version.
hills.

Wednesday Dec 28, 2011 #

Strength/stretching 42:00 [2]

MTB 1:46:00 [3] 41.0 km (2:35 / km)

60/40 road/forest road+path, relatively flat. R. knee sore, esp in beginning.

Tuesday Dec 27, 2011 #

Ergometer cycle 1:10:00 [3]

85-90 revs: 8 mins @ 60 watts; 9 mins @ 80 watts; 11mins @ 100 watts; 12 mins @ 120 watts; 8 mins @ 140 watts; 12 mins @ 115 watts: 10 mins @ 90 watts.

Monday Dec 26, 2011 #

Run 51:00 [3]

Flat, 75% off-road, night. Akadamieparken

Saturday Dec 24, 2011 #

MTB 2:01:00 [2] 41.2 km (2:56 / km)

Mostly road, hills. Tired. r. knee painful.

Friday Dec 23, 2011 #

Run 32:00 [3]

Steady flat run from Schloss, night.

Thursday Dec 22, 2011 #

Run 1:10:00 [2]

Road/forest road run with J+R. Easy pace.

Ergometer cycle 32:00 [3]

10 min warm-up, 6 x 1 min progression intervals, 1 min active rest between intervals. 110 revs at 95, 100, 105, 110, 115, 120 watts, reduced in 'rest' minute to 70, 75, 80, 85, 90. Warm down 4 min x 100, 2 min x 90, 4 min x 80 watts at 90 and 80 revs respectively.