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Training Log Archive: DrKeith

In the 7 days ending Sep 24, 2017:

	activity	#	time	miles		km		+m
	Mountain bike O	2	4:07:00	35.42	(6:58)	57.0	(4:20)	803
	Gym Rehab work	4	3:20:00
	Mbiking	2	1:26:00	10.56	(8:08)	17.0	(5:04)	400
	Warm Up/Down	2	1:00:00	4.97		8.0		59
	Turbo	1	20:00	8.7	(2:18)	14.0	(1:26)
	Total	7	10:13:00	59.65		96.0		1262
averages - weight:34.9kg

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Sunday Sep 24, 2017 #

Warm Up/Down 20:00 [2]

Mountain bike O 2:37:00 [4] 37.0 km (4:15 / km) +500m 3:58 / km
ahr:129 max:157

Austrian/Hungarian Long H21E great to 16 but dropout snapped Szombathely

Saturday Sep 23, 2017 #

Mountain bike O 1:30:00 [4] 20.0 km (4:30 / km) +303m 4:11 / km
ahr:136 max:156

Austrian/Hungarian cup 9th in Elite. Good race but one mistake near end on faint path

Warm Up/Down 40:00 [2] 8.0 km (5:00 / km) +59m 4:49 / km
ahr:120 max:130

Friday Sep 22, 2017 #

Mbiking 41:00 [3] 9.0 km (4:33 / km) +200m 4:06 / km
ahr:113 max:140

Hornwald Spin beautiful autumn colours

Thursday Sep 21, 2017 #

Turbo 20:00 [5] 14.0 km (1:26 / km)
ahr:149 max:162 weight:35.4kg

FTP test NEW PB AP 234 MP306 NP 235 bpm 149 160orb Good effort cf April 10 7% better! So good effort esp as day of flight and four long days in Lviv. VO2 46 7% up on April.

C • I assume.... 3

Gym Rehab work 30:00 [1]

Monday Sep 18, 2017 #

Mbiking (Hill Intervals) 45:00 [5] 8.0 km (5:38 / km) +200m 5:00 / km
ahr:135 max:156 weight:34.3kg

Hill Intervals Einsiedeleigasse 5x5mins x=2.35.4 same as June 2015! 18 seconds better than 2.5 years ago and 14" better than June 2017 minus 8% NEW PB on NataschaTE 2.6 one reps below 2.28 :) Great session after hard week. Good recovery and felt strong but faded on last two. Hard work on strength bearing dividends! keep it up Encouraging before Germany. Off to Lviv.

Gym Rehab work 50:00 [1]

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