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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Dec 15, 2012:

activity # timemileskm+mload
  Cycling11 10:03:43 149.1(14.8/h) 239.96(23.8/h) 25341232.6
  Running1 55:16 5.3(10:25) 8.54(6:28) 201133.1
  Orienteering1 54:26 5.41(10:04) 8.7(6:15) 127213.6
  Total13 11:53:25 159.82(4:28) 257.2(2:46) 28621579.3
  [1-5]13 10:59:50

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SuMoTuWeThFrSa

Saturday Dec 15, 2012 #

5 PM

Orienteering race 54:26 intensity: (19 @1) + (3:24 @2) + (14:54 @3) + (17:15 @4) + (18:34 @5) 8.7 km (6:15 / km) +127m 5:50 / km
ahr:157 max:179

8.702km with 127m climb in 54:42. Wnl mallards pike. No obvious route decided to gonorrhea for 6, 25, 23 did not find 22 lost no time just kept going would of been better going the opposite way for this one. 20 15 5 21 a nit right here and had to come back up veg boundary. 12 9 27 16 10 3 then rather committed at the end with 8 26 24 14 17 and 1. In with 20 secs to spair. Something like 485 for 3rd Marcus 550 and Sanders 580. Fairly pleased as I struggled running for the first half one stop early on coughing and nearly thew up. Better in the second half.
Uploaded with IpBike

Friday Dec 14, 2012 #

7 AM

Cycling race 32:21 [2] 11.93 km (22.1 kph) +138m
shoes: Charge Mixer

11.934km with 138m climb in 32:21. Work. Warner but wet for second half. Down with a cold.
Uploaded with IpBike
6 PM

Cycling race 32:06 [2] 12.59 km (23.5 kph) +104m
shoes: Charge Mixer

12.591km with 104m climb in 32:06. Home. Rained on at end.
Uploaded with IpBike

Thursday Dec 13, 2012 #

8 AM

Cycling race 30:15 [2] 11.9 km (23.6 kph) +90m
shoes: Charge Mixer

11.898km with 90m climb in 30:15. Work cold. A few sprints along the way initially to get a tow from a van.
Uploaded with IpBike
5 PM

Cycling race 34:38 [2] 12.7 km (22.0 kph) +109m
shoes: Charge Mixer

12.705km with 109m climb in 34:38. Home.
Uploaded with IpBike

Wednesday Dec 12, 2012 #

7 AM

Cycling race 33:13 [2] 11.94 km (21.6 kph) +106m
shoes: Charge Mixer

11.941km with 106m climb in 33:13. Work. Overcast so no sunrise to see. 4th buff helped.
Uploaded with IpBike
7 PM

Cycling race 34:50 [2] 11.55 km (19.9 kph) +128m
shoes: Charge Mixer

11.553km with 128m climb in 34:50. Home.
Uploaded with IpBike

Tuesday Dec 11, 2012 #

7 AM

Cycling race 33:12 [2] 11.95 km (21.6 kph) +90m
shoes: Charge Mixer

11.947km with 90m climb in 33:12. Work coldest day so far. 4th buff would of been good at start. Need to try and get hold of ANT temperature sensor.
Uploaded with IpBike
5 PM

Cycling race 33:07 [2] 12.7 km (23.0 kph) +108m
shoes: Charge Mixer

12.696km with 108m climb in 33:07. Home getting frosty quick.
Uploaded with IpBike
7 PM

Running 55:16 intensity: (3:33 @1) + (33:14 @2) + (12:58 @3) + (3:27 @4) + (2:04 @5) 8.54 km (6:28 / km) +201m 5:48 / km
ahr:135 max:167

8.536km with 201m climb in 55:19. Bok training. Good new area for a run nice down to the the river along river up over troopers hill. Very cold ended up with frozen hair.
Uploaded with IpBike
C • Run 2

Monday Dec 10, 2012 #

7 AM

Cycling race 32:45 [2] 11.87 km (21.7 kph) +87m
shoes: Charge Mixer

11.868km with 87m climb in 32:45. Work bright cold morning. Legs not as bad as I expected.
Uploaded with IpBike
6 PM

Cycling race 33:15 [2] 12.68 km (22.9 kph) +106m
shoes: Charge Mixer

12.683km with 106m climb in 33:15. Home chilly.
Uploaded with IpBike

Sunday Dec 9, 2012 #

9 AM

Cycling 4:34:01 intensity: (53:35 @0) + (27:41 @1) + (1:15:00 @2) + (1:16:48 @3) + (39:38 @4) + (1:19 @5) 118.14 km (25.9 kph) +1468m
ahr:111 max:162 shoes: Scott RC1

118.144km with 1468m climb in 4:34:02. Severn Sunday ride from long ashton a longer one so I drove out which was just as well. good turnout with 9 including a young Tristan Robbins how is rather usefull. Steady pace to start but there was quite a bit of head wind. Faster from chedder as we headed for Glastonbury then on towards Shelton mallet. Let James take us on an off main road alternative which just went up and down very small muddy lanes. Got to Shepton mallet at the same time as john and graham following the official route. Should of stayed with them but ended up chasing the lead 3 all the way down to wells which we were not meant to visit. Then of course all the way up old bristol rd. From by stock hill James was still not heading straight back and I took my leave with Anna for company. Total bonk by chew let Anna go and stoped to eat banana before crawling on to the finish. No Hr for a bit as I messed up going into airplane mode.
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