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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Oct 2, 2010:

activity # timemileskm+mload
  Cycling4 5:31:26 73.57(13.3/h) 118.4(21.4/h) 1260593.4
  Running3 1:41:15 8.39(12:04) 13.5(7:30) 150216.3
  Orienteering1 1:06:16 5.84(11:21) 9.4(7:03)26 /28c92%331.3
  Total7 8:18:57 87.8(5:41) 141.3(3:32) 141026 /28c92%1141.0

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Saturday Oct 2, 2010 #

11 AM

Orienteering 1:06:16 [5] **** 9.4 km (7:03 / km)
spiked:26/28c

VHI Whiteford Burrows. First O I think since Jukola and the opposite sort of a run. Very good technicaly just a couple of 10-15 second errors. Also felt I was doing the best I could running wise after 2 months off. Not much speed but was pushing as best as I could all the way. Getting a bit tired in the last 20 minutes but managed to keep going ok and avoided any stupid mistakes at the end. Realy good controll flow which I think has been helped with a weeks worth of MTBO. Not so hot position wise just below half way down. Nic barable fastest about 10 minutes quicker in 56.

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)

Just a small warmup given my lack of running but a good bit of stretching.

Friday Oct 1, 2010 #

5 PM

Cycling (MTB) 1:04:29 intensity: (11:05 @1) + (32:51 @2) + (9:54 @3) + (10:39 @4) 15.6 km (14.5 kph) +340m
ahr:132 max:158 shoes: Blur

Quick spin after the rain had stoped around The Wall at Afan. Very wet conditions a number of places with a streem running down the track. Good steady pace not flat out but not hangign around either. The trailhas had some repair work since I last went around with some smoothing out with new hardcore in places.

15.615 01:02:29 14.9 01:05:58 14.2 343 -348 4.4
00:11:05 00:32:51 00:09:54 00:10:39 00:00:00 158 132
From bike_logs

Thursday Sep 30, 2010 #

Event: Bimbache Extreme 2010
 
7 AM

Running (road) 26:15 intensity: (5:00 @1) + (15:00 @2) + (6:15 @5) 5.0 km (5:15 / km) +50m 5:00 / km

Westbury Mikes group. just did the first 2 of the 6 efforts. Loop of about 860m in just over 3 minutes. First one felt good not so good on the second strugeling to get back to Phill. Good stretch befor and after.
9 AM

Cycling (road) 2:29:59 intensity: (41:05 @1) + (1:15:19 @2) + (22:21 @3) + (9:59 @4) + (1:15 @5) 63.8 km (25.5 kph) +650m
ahr:126 max:161 shoes: Scott RC1

small roads to Shirenewton, Devauden back. Not as nice and sunt as I was hoping for, a bit of low cloud.

63.807 02:28:19 25.8 02:36:05 24.5 660 -656 2
00:41:05 01:15:19 00:22:21 00:09:39 00:01:15 161 126
From bike_logs


I need to do some work on my excel macro for the graph with the new version of excel but at least I have got somthing.

Tuesday Sep 28, 2010 #

7 PM

Running (mixed) 1:10:00 [2] 8.0 km (8:45 / km) +100m 8:14 / km

Bok training the Barn. First run for 2 months. Very steady felt OK for the first 20 minutes up the hill but then started stiffening up around the hips. Definatly strugeling coming back on the road when it started raining. Good job the VHI's are on Sand duners and I can consentrate on the nav.

Monday Sep 27, 2010 #

2 PM

Cycling (road) 1:20:33 intensity: (1:01:17 @1) + (19:16 @2) 28.5 km (21.2 kph) +190m
ahr:110 max:136

27-09-2010 2pm BF_187

A little outing in the Ardens Along riverside cycle track back over a ridge for a bit of climb.

28.549 01:19:21 21.5 27:14:50 1 197 -198 1.3
01:01:17 00:19:16 00:00:00 00:00:00 00:00:00 136 110

From bike_logs

Sunday Sep 26, 2010 #

10 AM

Cycling (mtb) 36:25 intensity: (33:15 @1) + (3:10 @2) 10.5 km (17.3 kph) +80m
ahr:104 max:132 shoes: Scale

26-09-2010 10AM BF_186

Just a little spin out between the showers. Half tarmac half off road even a nice little bit of single track.

10.515 00:35:55 17.5 00:37:28 16.8 87 -87 1.6
00:33:15 00:03:10 00:00:00 00:00:00 00:00:00 132 104
From bike_logs

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