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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Sep 7, 2013:

activity # timemileskm+mload
  Cycling11 5:40:57 79.01(13.9/h) 127.15(22.4/h) 707661.6
  Running4 2:10:03 12.54(10:22) 20.18(6:27) 424383.0
  Orienteering2 37:54 4.71(8:03) 7.58(5:00) 65178.3
  Total17 8:28:54 96.26(5:17) 154.92(3:17) 11961222.9
  [1-5]17 8:28:45

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SuMoTuWeThFrSa

Saturday Sep 7, 2013 #

9 AM

Running 12:43 intensity: (8:14 @1) + (3:07 @2) + (1:12 @3) + (10 @4) 1.61 km (7:54 / km) +7m 7:44 / km
ahr:108 max:153

1.610km with 7m climb in 12:43. To start and warm up.
Uploaded with IpBike
10 AM

Orienteering race 18:40 intensity: (54 @1) + (44 @2) + (4 @3) + (21 @4) + (16:37 @5) 3.65 km (5:07 / km) +38m 4:52 / km
ahr:168 max:182

3.647km with 38m climb in 18:40. prologue sprint race Stoke park. Good run no big errors. Got past those starting in front so was the first to the locked gate. Clambered over on the second attempt probably lost 20 secs. Leg got removed. Getting tired at the end. 5th on course less than a minute down.
Uploaded with IpBike
2 PM

Running 10:56 intensity: (7 @0) + (6:32 @1) + (4:14 @2) + (3 @3) 1.16 km (9:26 / km) +4m 9:16 / km
ahr:111 max:140

1.159km with 4m climb in 10:56. Warm up for final.
Uploaded with IpBike
3 PM

Orienteering race 19:14 intensity: (2 @0) + (51 @1) + (18 @2) + (7 @3) + (14 @4) + (17:42 @5) 3.94 km (4:53 / km) +27m 4:43 / km
ahr:172 max:180

3.937km with 27m climb in 19:47. Sprint final. Not as clean as in the morning scrappy through middle bit when I had fought my minute man but could not get past. Cought by the trap at 15. 90 seconds off martin 2 nd M45. 5th on course overall.
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Friday Sep 6, 2013 #

7 AM

Cycling race 31:37 [2] 11.61 km (22.0 kph) +42m
shoes: Charge Mixer

11.607km with 42m climb in 31:37. Work. Need to find long sleaved top.
Uploaded with IpBike
6 PM

Cycling race 34:08 [2] 12.09 km (21.3 kph) +107m
shoes: Charge Mixer

12.093km with 107m climb in 34:08. Home past use where I saw David and Katie putting out sighns.
Uploaded with IpBike

Thursday Sep 5, 2013 #

7 AM

Cycling race 31:43 intensity: (9:58 @1) + (20:25 @2) + (1:20 @3) 11.64 km (22.0 kph) +43m
ahr:123 max:144 shoes: Charge Mixer

11.639km with 43m climb in 31:43. Work.
Uploaded with IpBike
6 PM

Cycling race 23:40 intensity: (1:16 @1) + (16:40 @2) + (5:44 @3) 9.69 km (24.6 kph) +29m
ahr:134 max:147 shoes: Charge Mixer

9.687km with 29m climb in 23:40. Work to coumb dingle.
Uploaded with IpBike
7 PM

Running 48:42 intensity: (1:58 @1) + (9:55 @2) + (12:19 @3) + (12:54 @4) + (11:36 @5) 8.09 km (6:01 / km) +199m 5:22 / km
ahr:143 max:180

8.087km with 199m climb in 48:51. A somber run after talking to Chris and learning that Richard Bloss has terminal cancer and is not expected to last a month. He was one of the regulars when I used to lead the seniors session with Dean. He had slowed up like all of us but was still running well doing the Saunders only in July. This time last year he had hired Al to do Mont Blonc.

Did 4 castle reps to try and get some speed in my legs. Hard on the 3rd one as Felix had just gone by and I wanted to pass him. Almost a respectable sub 3 time but done in for last one.
Uploaded with IpBike
8 PM

Cycling race 25:48 intensity: (3:20 @1) + (15:43 @2) + (6:24 @3) + (21 @4) 9.58 km (22.3 kph) +69m
ahr:130 max:151 shoes: Charge Mixer

9.578km with 69m climb in 25:51. He
Uploaded with IpBike

Wednesday Sep 4, 2013 #

7 AM

Cycling race 29:41 intensity: (7:32 @1) + (17:52 @2) + (4:17 @3) 11.61 km (23.5 kph) +45m
ahr:125 max:147 shoes: Charge Mixer

11.611km with 45m climb in 29:41. Work.
Uploaded with IpBike
5 PM

Cycling race 38:03 intensity: (20:27 @1) + (13:52 @2) + (3:41 @3) + (3 @4) 12.93 km (20.4 kph) +100m
ahr:117 max:150 shoes: Charge Mixer

12.934km with 100m climb in 38:03. Home fairly warm.
Uploaded with IpBike

Tuesday Sep 3, 2013 #

7 AM

Cycling race 30:44 [2] 11.63 km (22.7 kph) +45m
shoes: Charge Mixer

11.628km with 45m climb in 30:44. Work foggy.
Uploaded with IpBike
5 PM

Cycling race 30:54 [2] 11.44 km (22.2 kph) +86m
shoes: Charge Mixer

11.438km with 86m climb in 30:54. Home.
Uploaded with IpBike
7 PM

Running 57:42 intensity: (53 @1) + (19:03 @2) + (14:12 @3) + (18:37 @4) + (4:57 @5) 9.32 km (6:11 / km) +214m 5:33 / km
ahr:145 max:169

9.325km with 214m climb in 57:42. Bok training the priority. Going better remembered painkiller which helps. Getting dark down final descent.
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Monday Sep 2, 2013 #

7 AM

Cycling race 30:16 [2] 11.6 km (23.0 kph) +41m
shoes: Charge Mixer

11.600km with 41m climb in 30:16. Work.
Uploaded with IpBike
6 PM

Cycling race 34:23 [2] 13.34 km (23.3 kph) +100m
shoes: Charge Mixer

13.338km with 100m climb in 34:23. Home. Quite hard up the cycle track.
Uploaded with IpBike

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