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Training Log Archive: DrKeith

In the 7 days ending Jan 21:

activity # timemileskm+m
  Mbiking3 4:00:00 33.55(7:09) 54.0(4:27) 1330
  Gym Rehab work3 2:35:00
  Turbo2 1:35:00 26.1(3:38) 42.0(2:16) 60
  WeightTraining1 30:00
  Total6 8:40:00 59.65 96.0 1390
averages - weight:75lbs

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Sunday Jan 21 #

Mbiking 1:20:00 intensity: (23:00 @3) + (57:00 @4) 16.0 km (5:00 / km) +370m 4:29 / km
ahr:144 max:162

Ballinastoe Long Loop-muddy and wet v wet so 57' good in conditions + WUp and extra wee loop

Saturday Jan 20 #

Turbo (Intervals 5x5x20:40) 50:00 [5] 20.0 km (2:30 / km)
ahr:125 max:146

5x5x20:40 ints trinity gym

WeightTraining 30:00 [3]

Gym Rehab work 30:00 [1]

Friday Jan 19 #

Mbiking 1:20:00 [4] 19.0 km (4:13 / km) +480m 3:44 / km
ahr:150 max:164

One long and one short at Ballinastoe NEW PR on short at 19.05" and 55.03 on Long. Hard but icy. Sugars good 6.5 x last 7 days. New drug working well but a touch of nausea.

Thursday Jan 18 #

Mbiking 1:20:00 [4] 19.0 km (4:13 / km) +480m 3:44 / km
ahr:146 max:160

One Long 55.31 and one Short 20.04 at Ballinastoe Hard! Muddy and wet.

Wednesday Jan 17 #

Gym Rehab work 45:00 [1]

Monday Jan 15 #

Turbo 45:00 [5] 22.0 km (2:03 / km) +60m 2:01 / km
weight:75lbs

3x8x30:30 3x8 30:30 5 min between sets avge HR136 Maxhr 159 TE2.6 cad 76
AP 157 MaxP 425w NP193w TSS 45 IF 0.904
47:53% Bal Good effort after hard days and ftp yday cf April 16th 17 AP+8% MP + 7% NP 8% but down only 5% on July 17 So good start!

Gym Rehab work 1:20:00 [1]

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