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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Sep 21, 2013:

activity # timemileskm+mload
  Cycling12 9:26:14 129.81(13.8/h) 208.91(22.1/h) 17521059.1
  Running2 1:41:57 10.12(10:04) 16.29(6:16) 312214.4
  Total14 11:08:11 139.93(4:47) 225.19(2:58) 20641273.5
  [1-5]14 10:40:12

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SuMoTuWeThFrSa

Saturday Sep 21, 2013 #

9 AM

Cycling 3:27:01 intensity: (13 @0) + (56:17 @1) + (1:53:57 @2) + (27:47 @3) + (8:06 @4) + (41 @5) 82.14 km (23.8 kph) +1003m
ahr:125 max:161 shoes: Scott RC1

82.144km with 1003m climb in 3:27:20. Saturday ride no one out do by myself. Westwood then the climb up from llangwelm I have been meaning to do for a while. 1.3 km at 12.5% so hard.
Uploaded with IpBike

Friday Sep 20, 2013 #

7 AM

Cycling race 32:42 [2] 11.55 km (21.2 kph) +46m
shoes: Charge Mixer

11.553km with 46m climb in 32:42. Work.
Uploaded with IpBike
6 PM

Cycling race 36:15 [2] 12.04 km (19.9 kph) +114m
shoes: Charge Mixer

12.041km with 114m climb in 36:15. Home.
Uploaded with IpBike

Thursday Sep 19, 2013 #

7 AM

Cycling race 32:49 [2] 11.54 km (21.1 kph) +45m
shoes: Charge Mixer

11.541km with 45m climb in 32:49. Work.
Uploaded with IpBike
6 PM

Cycling race 27:24 [2] 10.13 km (22.2 kph) +33m
shoes: Charge Mixer

10.132km with 33m climb in 27:24. Work to coumb dingle.
Uploaded with IpBike
7 PM

Running 44:56 intensity: (4:20 @1) + (27:55 @2) + (10:35 @3) + (2:06 @4) 7.05 km (6:23 / km) +116m 5:54 / km
ahr:133 max:155

7.046km with 116m climb in 45:11. To dark for hills really so loop along to bridge was very over growen getting off field onto portway. Ankle hurting.
Uploaded with IpBike
8 PM

Cycling race 25:23 intensity: (4:39 @1) + (18:40 @2) + (2:04 @3) 9.55 km (22.6 kph) +68m
ahr:125 max:147 shoes: Charge Mixer

9.546km with 68m climb in 25:23. Home.
Uploaded with IpBike

Wednesday Sep 18, 2013 #

8 AM

Cycling race 31:50 [2] 11.57 km (21.8 kph) +47m
shoes: Charge Mixer

11.570km with 47m climb in 31:50.. Work 20 mins later than normal too many kids.
Uploaded with IpBike
6 PM

Cycling race 38:38 [2] 12.88 km (20.0 kph) +99m
shoes: Charge Mixer

12.880km with 99m climb in 38:38
Uploaded with IpBike

Tuesday Sep 17, 2013 #

7 AM

Cycling race 32:09 [2] 11.55 km (21.6 kph) +48m
shoes: Charge Mixer

11.545km with 48m climb in 32:09. Work gloves on.
Uploaded with IpBike
5 PM

Cycling race 31:38 [2] 11.4 km (21.6 kph) +92m
shoes: Charge Mixer

11.399km with 92m climb in 31:38. Home.
Uploaded with IpBike
7 PM

Running 57:01 [2] 9.24 km (6:10 / km) +196m 5:35 / km

9.240km with 196m climb in 57:01. Bok training the angel. back route into Ashton court the normal route with hill loop at end as going too quick.
Uploaded with IpBike

Monday Sep 16, 2013 #

7 AM

Cycling race 32:28 intensity: (27:46 @0) + (4:33 @1) + (9 @2) 11.59 km (21.4 kph) +47m
max:125 shoes: Charge Mixer

11.592km with 47m climb in 32:28. Work chilly hands need to find gloves.
Uploaded with IpBike
6 PM

Cycling race 37:57 [2] 12.97 km (20.5 kph) +110m
shoes: Charge Mixer

12.966km with 110m climb in 37:57. Home.
Uploaded with IpBike

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