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Training Log Archive: DrKeith

In the 7 days ending Oct 21, 2018:

activity # timemileskm+m
  Mbiking4 10:00:00 70.71(8:29) 113.8(5:16) 2930
  Mountain bike O2 3:53:00 17.96 28.9 330
  Warm Up/Down2 50:00
  Gym Rehab work1 25:00
  Total7 15:08:00 88.67 142.7 3260

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MoTuWeThFrSaSu

Sunday Oct 21, 2018 #

Mountain bike O race 2:26:00 [3] 28.9 km (5:03 / km) +330m 4:47 / km
ahr:126 max:149

NSW Long Champs 3rd in M21 great course

Warm Up/Down 10:00 [2]

Saturday Oct 20, 2018 #

Warm Up/Down 40:00 [3]

Mountain bike O 1:27:00 intensity: (1:00:00 @3) + (27:00 @4)
ahr:139 max:147

NSW Champs Middle Cliff Colliery 4th m21

Friday Oct 19, 2018 #

Gym Rehab work 25:00 [1]

Rest Day

Thursday Oct 18, 2018 #

Mbiking 1:30:00 intensity: (45:00 @3) + (45:00 @4) 17.4 km (5:10 / km) +300m 4:46 / km
ahr:120 max:149

Big group ride in Melimbula bike park

Mbiking 1:30:00 intensity: (1:00:00 @3) + (30:00 @4) 17.0 km (5:18 / km) +600m 4:30 / km
ahr:122 max:149

Last spin at Tathra with K Inc two climbs and Bridges Nitzentite

Wednesday Oct 17, 2018 #

Mbiking 2:00:00 [3] 17.4 km (6:54 / km) +300m 6:21 / km
ahr:111 max:142

Ride with Joe, Jojo and K at Merimbula

Tuesday Oct 16, 2018 #

Mbiking 3:00:00 intensity: (1:00:00 @3) + (2:00:00 @4) 39.0 km (4:37 / km) +1200m 4:00 / km
ahr:129 max:153

Group ride N and Tathra

Monday Oct 15, 2018 #

Mbiking 2:00:00 intensity: (1:00:00 @3) + (1:00:00 @4) 23.0 km (5:13 / km) +530m 4:41 / km
ahr:122 max:158

Group ride Tathra

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