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Training Log Archive: Ifor

In the 7 days ending Apr 21, 2012:

activity # timemileskm+mload
  Cycling1 3:18:45 49.09(14.8/h) 79.0(23.8/h) 995599.0
  MTBO1 2:50:44 40.15(4:15) 64.61(2:39) 630550.7
  Running2 1:38:19 10.98(8:57) 17.67(5:34) 398306.3
  Walking1 11:41 0.72(16:15) 1.16(10:06) 2
  Total5 7:59:29 100.94(4:45) 162.44(2:57) 20251456.0
  [1-5]4 7:47:46

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Saturday Apr 21, 2012 #

Note

Major cockup in my calender. I had the club Welsh weekend down for next weekend clashing with the foxley MTBO and the last of the Somerset series MBO Scores. It's actualy this weekend when I am free and there is nothing on... very stupid of me I should be out doing 145 miles with 3500m climb to Llanerted Wells.
10 AM

Cycling 3:18:45 intensity: (2 @0) + (21:31 @1) + (1:04:45 @2) + (38:49 @3) + (36:39 @4) + (36:59 @5) 79.0 km (23.8 kph) +995m
ahr:142 max:183 shoes: Scott RC1

79.003km with 995m climb in 3:18:45. Saturday ride. Just James and me, James is racing tomorow but with the cold he has he should not be. Out to Somerset monument where I could not keep up with an ill james who headed back from here. Down Kilcott a new road for me. Up Ozleworth down to Dursley up the steep road to the golf course also new for me. Down to pit court the up the valley to the top of old london road. Got pissed on going up ozleworth rain and hail glad I had windproof. Mostly sunny otherwise.
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Thursday Apr 19, 2012 #

7 PM

Running intervals 42:28 intensity: (2:44 @1) + (8:51 @2) + (11:10 @3) + (7:52 @4) + (11:51 @5) 8.61 km (4:56 / km) +170m 4:29 / km
ahr:149 max:179

8.610km with 170m climb in 0:42:28. Westbury training. Prom run night no mike to lead so ended up with Chriss group. Meant to be long effort 500m then 2 short sprints 5 reps. Ok for long effort but sprint too quick for me. Decided to stop not wanting to risk injury. Jogged out to grove rroad and did 4 reps of the hill. Hard work and far slower than I used to do when we did 8 reps.
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Tuesday Apr 17, 2012 #

8 AM

Walking 11:41 [0] 1.16 km (10:06 / km) +2m 10:01 / km

1.158km with 2m climb in 0:11:41
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7 PM

Running 55:51 intensity: (2:50 @1) + (25:08 @2) + (13:08 @3) + (4:38 @4) + (10:07 @5) 9.06 km (6:10 / km) +228m 5:29 / km
ahr:143 max:174

9.058km with 228m climb in 0:55:51. Bok training Landsdown. Normal down big hill then back up the big climb. Pushed quite hard up climb with incentive of Strava and making Richard work. Then around the edge pn the cotdwald way but the short cut across golf course at the end. Cold but nice views.
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Sunday Apr 15, 2012 #

10 AM

MTBO race 2:50:44 intensity: (4:54 @1) + (39:55 @2) + (53:55 @3) + (55:45 @4) + (16:15 @5) 64.61 km (2:39 / km) +630m 2:31 / km
ahr:149 max:230 shoes: Scale

64.614km with 630m climb in 2:50:44. Midland trail quest Aldsworth a bit east of cirencester. Generaly flatish terain some dry valleys a good number of bridelways quiet lanes. Quite a strong north easterly blowing as I found out heading to my first checkpoint where l lost a minute hunting for the punch... 5 quick controls in half an hour but I decided clearing was not an option with 31 flags more epread out after this. Did a big anti clockwise loop finishing it off I was running short on time missed a 15 pointer with no time left and 2.5km into the wind the short way back 6 minutes late.

Looks like I just won by 3 points from Ian Cartwright which is good as he normaly beats me by a bit at these. Only 3 controls where I realy strugled to find the punch.
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