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Training Log Archive: DrKeith

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Mountain bike O2 3:50:52 27.03(8:32) 43.5(5:18) 757
  Gym Rehab work4 2:45:00
  Turbo2 50:00 9.94 16.0
  Mbiking1 30:00 3.85(7:47) 6.2(4:50) 50
  Warm Up/Down2 25:00
  WeightTraining1 15:00
  Total7 8:35:52 40.82 65.7 807

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Sunday Sep 25, 2016 #

Mountain bike O race 2:37:40 [4] 33.5 km (4:42 / km) +627m 4:18 / km
ahr:135 max:160

Lithuanian Long Champs race no 49 of the year! tough long course and 8' errors and 3' mech but enjoyable . first half good 6,10, 13, 19, 23,26 small errors each great training-need to take it easy now for a week!

Warm Up/Down 10:00 [3]

Saturday Sep 24, 2016 #

Mountain bike O race 43:12 [4] 6.0 km (7:12 / km) +100m 6:39 / km
ahr:135 max:157

Lithuanian Sprint Ignalinas too many mistakes 8' but 3rd by 20 secs! Course diff to read as symbols wrong size but great training for Kaunas

Mountain bike O 30:00 [3] 4.0 km (7:30 / km) +30m 7:14 / km

Rerun of 1-8 and knocked off 4' but still issues at 3

Warm Up/Down 15:00 [3]

Friday Sep 23, 2016 #

Mbiking 30:00 [2] 6.2 km (4:50 / km) +50m 4:39 / km
ahr:115 max:130

Easy spin before the weekends races in Ignalina

Gym Rehab work 20:00 [3]

Thursday Sep 22, 2016 #

Turbo 40:00 [5] 16.0 km (2:30 / km)
ahr:135 max:158

Power Intervals 5x5x20:40 cad 67 T2..7 New joint Max AP 167 NP197 IF 0.983 TSS 44.8 48:52% New Max Power 401MW! So joint PBs in AP, NP but lower MAX Power NP 7w 3% better than 1st Aug and equal to 18th August. Good job for last one before Kaunas

Wednesday Sep 21, 2016 #

Gym Rehab work 15:00 [1]

Tuesday Sep 20, 2016 #

Gym Rehab work 1:40:00 [1]

WeightTraining 15:00 [5]

Lviv gym

Turbo 10:00 [2]

Monday Sep 19, 2016 #

Gym Rehab work 30:00 [2]

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