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Training Log Archive: DrKeith

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Mountain bike O2 4:19:40 29.83(8:42) 48.0(5:25) 1320
  Gym Rehab work1 1:00:00
  Turbo1 40:00 6.21(6:26) 10.0(4:00)
  Warm Up/Down1 20:00
  Total4 6:19:40 36.04 58.0 1320
averages - weight:75lbs

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Sunday Oct 9, 2016 #

Mountain bike O race 1:21:00 [4] 15.0 km (5:24 / km) +500m 4:38 / km
ahr:135 max:160

M50 Long 6' errors RC7 and 8 + small 15" here and there

Mountain bike O 2:15:00 [4] 25.0 km (5:24 / km) +700m 4:44 / km
ahr:135 max:161 weight:75lbs

Mens Elite Long in pm for training in Italy I Foraglia-tough and some good RC only 4' errors overshot downhill on 12

Warm Up/Down 20:00 [2]

Saturday Oct 8, 2016 #

Mountain bike O race 43:40 [4] 8.0 km (5:28 / km) +120m 5:05 / km

Sprint Race Italy 8th in Elite out of 13

Friday Oct 7, 2016 #

Turbo (Power intervals) 40:00 [5] 10.0 km (4:00 / km)
ahr:135 max:155

5x5x20:40 tired from week so NP only 169w 48:52% MP 360w

Wednesday Oct 5, 2016 #

Gym Rehab work 1:00:00 [2]

General low grade exercise this week shoulder sore and full on in Lviv

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