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Training Log Archive: Ifor

In the 7 days ending Oct 12, 2013:

activity # timemileskm+mload
  Cycling4 5:10:21 46.52(9.0/h) 74.87(14.5/h) 1648660.5
  MTBO1 2:21:28 29.05(4:52) 46.76(3:02) 545491.1
  Orienteering1 58:01 5.1(11:23) 8.2(7:04) 213264.0
  Total6 8:29:50 80.67(6:19) 129.83(3:56) 24061415.6

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SuMoTuWeThFrSa

Saturday Oct 12, 2013 #

10 AM

MTBO race 2:21:28 intensity: (11:25 @1) + (11:31 @2) + (34:56 @3) + (1:06:11 @4) + (17:25 @5) 46.76 km (3:02 / km) +545m 2:52 / km
ahr:147 max:166 shoes: Scale

46.759km with 545m climb in 2:21:28. Mtbo worlds long race. A bit too well warmed up as I realised I did not have my dibber 11 mins before callup so a mad rush back to car and back to get it. Jumped the quarantine entry que to have 10 seconds before being called up. Nice course if you could avoid the sandy bits. One stupid error on 13 after the map change where the Russian 2nd yesterday past me to 9 mins and I tried to hang on for a bit. I then overshot the turn and took the next dead end one which petered out in green and I compounded things by cutting across carrying the bike which was messy. 125 winner 103. Just not fast enough really.
Uploaded with IpBike

Friday Oct 11, 2013 #

10 AM

Cycling 1:22:07 intensity: (11:58 @1) + (9:32 @2) + (5:23 @3) + (17:32 @4) + (37:42 @5) 20.84 km (15.2 kph) +405m
ahr:162 max:172 shoes: Scale

20.845km with 405m climb in 1:22:07. World masters mtbo middle. Not so clever with the nav. Not sure of route to 2. Direct for 3. 5 cut across then missed a turn 30 secs. Extra path into flag but ok. Slow running down strap hill to 6. Slight hesitations by road going to 7. 8 was areal mess. Across road ok then to right ford but decided not right and went back and through the wrong one thus long way around up hill finally missed the turn at the end and had to turn and double back. 9,10,11 ok out through green latter 11 should of gone right around. 13 up on bank to left 14 overshot underpass. Well back off Lillian but only 3 mins off cone and windy which was all number 8.
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Thursday Oct 10, 2013 #

10 AM

Cycling 44:24 intensity: (23:30 @1) + (17:41 @2) + (2:32 @3) + (41 @4) 8.21 km (11.1 kph) +239m
ahr:117 max:151 shoes: Scale

8.209km with 239m climb in 44:24. Model event just an easy spin. I did not spot the bit of single track to try till back at the car.
Uploaded with IpBike

Wednesday Oct 9, 2013 #

Event: World Masters MTBO 2013
 
10 AM

Cycling 1:53:39 intensity: (1:06:14 @1) + (46:14 @2) + (1:11 @3) 29.94 km (15.8 kph) +581m
ahr:111 max:141 shoes: Scale

29.936km with 581m climb in 1:53:39. Out to and around day to training from villa. Nice terrain some sandy bits at end to look at. The odd overgrown track on the none obviously between the controls stuff I did.
Uploaded with IpBike

Tuesday Oct 8, 2013 #

11 AM

Cycling 1:10:11 intensity: (30:11 @1) + (28:08 @2) + (10:38 @3) + (1:14 @4) 15.88 km (13.6 kph) +423m
ahr:117 max:154 shoes: Scale

15.884km with 423m climb in 1:10:11. Easy around training area. Nice terrain map showing some age as rideability off in places. One cut through at end worked well.
Uploaded with IpBike

Sunday Oct 6, 2013 #

9 AM

Orienteering race 58:01 intensity: (2:47 @1) + (2:59 @2) + (38 @3) + (4:46 @4) + (46:51 @5) 8.2 km (7:04 / km) +213m 6:16 / km
ahr:161 max:178

8.201km with 213m climb in 58:10. VHI short brown. Good to start caught Scottish 4 min man at 5 and around him all the way from there but things got scrappy would of been better by myself he was quicker than me and I was pushing too hard to try and keep up. Lost a minute on the 50m 11 at least a minute at 12 too far up hill. 30-45 secs on 17 down too low. 55.13 Alan valeky 52 Clive 53.
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