Training Log Archive: Ifor

Orienteering 59:20 7.28 km (8:09 / km) +93m 7:39 / km
ahr:160 max:177

Running 44:50 9.12 km (4:55 / km) +117m 4:37 / km
ahr:158 max:180

9.122km with 117m climb in 0:44:41. Westbury training. Up to the downs then 4 long efforts around the watertower block. Not feeling great so a bit conservitive just as well as it was still hard at the end. 4.54, 4.43, 4.56, 4.46. Easier on the return legs. Kept to the grass so a bit muddy in places. Suffering by the warmdown.
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Cycling 1:22:21 41.71 km (30.4 kph) +208m
ahr:150 max:176 shoes: Scott RC1

41.712km with 208m climb in 1:22:21. First time up at aztec to join the lads. Only the 4 of us which is aparently well down on normal. No one too quick so not to fast but the turns kept coming around. 10 laps before I just could not keep the wheel after my turn, a slow lap to recover then back in for 9 more laps. Not in the sprint at the end... Knackered. Graph is good.
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Cycling 1:52:42 47.92 km (25.5 kph) +411m
ahr:146 max:212 shoes: Scott RC1

47.921km with 411m climb in 1:52:42. Hawkabury upton loop. Amazing how much warmer it was compared to Saturday, very nice but roads all muddy. Just an easy spin out to record some real data FIT format which I am working on. Legs recovered from Sunday.
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looking at the graph dodgy HR back in places down hill.

Running 43:00 8.19 km (5:15 / km) +81m 5:00 / km
ahr:146 max:177 shoes: Scott RC1

8.188km with 81m climb in 0:43:00. BOK training Thornbury. Only 4 Phil, Richard and Paul. No Dave to leed but Phil did a good job. Stupidly pushed on around the Hacket and my groin started hurting after so cut short at the end. Ran with the phone in hand using oom tiles which was interesting, no need to thumb the map and it keeps itself aligned. Needed to zoom in and out a few times to plan or see the detail.
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Cycling 5:10:47 127.02 km (24.5 kph) +1651m
ahr:131 max:165 shoes: Scott RC1

127.018km with 1651m climb in 5:10:47. severn sunday ride. Chepstow, bockwier, bream, lydbrook, kern bridge, welsh newton, monmouth, Treleck, chepstow. 8 out and most quicker than me. Took it easy up from Brockwier, very hard keeping the wheel after parkend but held on to next junction where it eased up. feeling tired going down to monmouth, slow up the big hill even Graham past me just before the top. No way I could stay with the group from there serious visit from the man with a hamer. Strugeled on home by myself. A rather longer battery test than intended, screen dimming down to 18%. Had the screen active for the bit across to welsh newton where I needed the map. Had the data all pre loaded.
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