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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Jan 28, 2012:

activity # timemileskm+mload
  Cycling5 10:03:52 109.36(10.9/h) 176.01(17.5/h) 30681233.4
  Orienteering3 3:08:00 11.98(15:42) 19.27(9:45) 492311.0
  Running1 59:47 5.61(10:40) 9.03(6:37) 151119.6
  Total9 14:11:39 126.95(6:43) 204.3(4:10) 37111664.0
  [1-5]8 13:52:49

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SuMoTuWeThFrSa

Saturday Jan 28, 2012 #

9 AM

Cycling 2:48:34 intensity: (59:40 @1) + (1:05:49 @2) + (23:27 @3) + (14:49 @4) + (4:49 @5) 68.21 km (24.3 kph) +711m
ahr:127 max:164 shoes: Scott RC1

68.209km with 711m climb in 2:48:34. Severn Saturday ride. No chriss or anna so a steady start but into the wind out to Wootton and up the golf course hill. Not going at all well hard work keeping the wheel and my turn on the front was very short. Decided to call it a day and come back by myself. Lovely going down Ozleworth in the sun. Up to hawksbury and standard route home.
Uploaded with IpBike

Plot tels a tale, strugeling to get HR up for all my effort with the grouple but very low when pottering back by myself.

Thursday Jan 26, 2012 #

10 AM

Cycling 3:16:06 intensity: (42:20 @1) + (1:51:48 @2) + (37:45 @3) + (4:13 @4) 44.8 km (13.7 kph) +1197m
ahr:130 max:152 shoes: Blur

44.799km with 1197m climb in 3:16:06. Gorlech, Raven combo at Brechfa. Enjoyable loop as per normal bad puddles on first bit of single track so wet feet all the way cold by the end. Knackered at the end as I always am here, its deseptivly hard. Finished in a snow shower but had a good bit of sun.
Uploaded with IpBike

Wednesday Jan 25, 2012 #

2 PM

Cycling 2:58:07 intensity: (38:16 @1) + (1:21:07 @2) + (47:49 @3) + (10:55 @4) 43.64 km (14.7 kph) +894m
ahr:114 max:156 shoes: Blur

46.640km with 894m climb in 2:58:02. W2 at Afan. Drizzel all the way cold feet by the end glad of heater in van. Lots mpte felling since last trip over.
Uploaded with IpBike
5 PM

Orienteering (night) 43:45 intensity: (3:06 @1) + (8:25 @2) + (6:48 @3) + (13:43 @4) + (11:43 @5) 7.0 km (6:15 / km) +59m 6:00 / km
ahr:150 max:166

6.999km with 59m climb in 0:43:45. sboc night event pembray green. A disappointingly easy course only realy orange standard. Most controls within 10m of a path. Unfortunately my orienting was not up to orange standard, lost 6 mins on 2 relocating 400m away. Then lost about 9 minutes on 8 back in the same area I just could not relocate. Ended up doing 6.9 km for a 4k course. At least I finished before the downpour.
Uploaded with IpBike

Tuesday Jan 24, 2012 #

3 PM

Cycling 18:47 [0] 6.8 km (21.7 kph) +30m
shoes: Charge Mixer

6.796km with 30m climb in 0:18:47. To bank. Good trip, two bugs, adding new bike wrong with gps only bikes. Altitude reset on rrsume which is bad.
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7 PM

Running 59:47 [2] 9.03 km (6:37 / km) +151m 6:07 / km

9.027km with 151m climb in 0:59:47. Bok training 9 out, two a bit quicker than the rest of us. Got lost off the front. Misty so lots of bounce from the lights.
Uploaded with IpBike

Monday Jan 23, 2012 #

11 AM

Orienteering 1:10:05 intensity: (1:04:38 @1) + (5:27 @2) 6.1 km (11:29 / km) +210m 9:48 / km
ahr:102 max:136

6.100km with 210m climb in 1:10:05. Planning wnl.
Uploaded with IpBike
C • Any details for the WNL on ... 2
1 PM

Orienteering 1:14:10 intensity: (3 @0) + (1:06:33 @1) + (7:32 @2) + (2 @3) 6.17 km (12:01 / km) +223m 10:11 / km
ahr:103 max:139

6.175km with 223m climb in 1:14:10. More planning.
Uploaded with IpBike
3 PM

Cycling 42:18 intensity: (4:06 @1) + (16:38 @2) + (18:56 @3) + (2:38 @4) 12.56 km (17.8 kph) +236m
ahr:136 max:154 shoes: Blur

12.564km with 236m climb in 0:42:18. Quick spin around fod blue trail. Amazingly dry.
Uploaded with IpBike

Sunday Jan 22, 2012 #

Note
(rest day)

Did not go out for Sunday ride. Not going well enough to keep up and the mad push for the finish last night has not helped.

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