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Training Log Archive: niallmcalinden

In the 7 days ending Nov 24, 2013:

activity	#	time	miles		km		+m
Cycling	7	5:32:59	114.64	(20.7/h)	184.5	(33.2/h)	175
Hiking	1	3:00:00	6.21	(28:58)	10.0	(18:00)	800
Running	2	1:01:00	9.32	(6:33)	15.0	(4:04)	450
Total	8	9:33:59	130.18	(4:25)	209.5	(2:44)	1425

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Sunday Nov 24, 2013 #

10 AM

Cycling 20:00 [1] 6.0 km (18.0 kph) +25m

cycle to from town

5 PM

Cycling warm up/down (Velodrome) 30:00 [2] 17.0 km (34.0 kph)

warm up for the wosca champs, and some spinning between races.

Cycling 10:00 7.5 km (45.0 kph)

Some sprints, won two... lots the rest but they were good fun.

Cycling 3:30 [5] 2.5 km (42.9 kph)

First 10 lap scratch race... fun

Cycling (Velodrome) 6:30 [5] 5.0 km (46.2 kph)

2nd scratch race, more fun, got in a breat with graham and jason

Cycling (Velodrome) 18:00 [5] 15.0 km (50.0 kph)

Big scratch race. Felt I did really well, David lapped the field on his own. Then the wheelers totally bossed it. In the end I finished about 6th... Happy days. Most of the guys left were A too so really happy

Saturday Nov 23, 2013 #

10 AM

Hiking 3:00:00 [3] 10.0 km (18:00 / km) +800m 12:51 / km

Hike up Ben Ledi, very nice day, and good snow on the top

Thursday Nov 21, 2013 #

6 PM

Running 30:00 8.0 km (3:45 / km) +200m 3:20 / km

Reps with Westies, easy week with up hill drills for a laugh

Cycling 35:00 [1] 18.0 km (30.9 kph) +50m

Cycle to from reps and Queen street... twice to queens street cause claire forgot her keys

Wednesday Nov 20, 2013 #

5 PM

Cycling 25:00 [1] 10.0 km (24.0 kph) +25m

Cycle to from velodrome

6 PM

Cycling warm up/down (Velodrome) 40:00 [2] 20.0 km (30.0 kph)

Few laps of the track before racing and on the rollers

Cycling race 9:20 [5] 7.5 km (48.2 kph)

First b scratch race... Fast as fuck. Beat Ewan in the sprint. Was first across the line at the start and after swinging up struggled to get back in. Took 5-6 laps to recover then maybe 10th in the sprint

Cycling race (Velodrome) 9:28 [5] 7.5 km (47.5 kph)

Second scratch race. Spent more time near the front but got boxed in near the back at the end. Probably worse pissition then last time but I felt more at ease

Cycling race (Velodrome) 16:11 [3] 12.5 km (46.3 kph)

Points race. Sat at the back to start but worked my way up to the front. Put in a huge turn to get 3rd in one sprint...

Tuesday Nov 19, 2013 #

8 AM

Cycling (Velodrome) 50:00 [3] 30.0 km (36.0 kph)

Just rode steady for 50 min

Cycling 25:00 [1] 10.0 km (24.0 kph) +25m

Cycle to from Velodrome

Monday Nov 18, 2013 #

6 PM

Cycling 35:00 [1] 16.0 km (27.4 kph) +50m

cycle to from westies reps COLD

Running 31:00 7.0 km (4:26 / km) +250m 3:45 / km

Easy enough hill reps with the westies and I took it quite handy too...

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