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Training Log Archive: Ifor

In the 7 days ending Feb 1, 2014:

activity # timemileskm+mload
  Cycling11 6:09:05 77.38(12.6/h) 124.53(20.2/h) 761730.6
  MTBO1 2:57:47 25.4(7:00) 40.88(4:21) 887355.6
  Orienteering2 2:19:32 14.09(9:54) 22.68(6:09) 212569.5
  Running2 1:24:26 9.06(9:19) 14.58(5:47) 155206.6
  Total16 12:50:50 125.94(6:07) 202.67(3:48) 20151862.3

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SuMoTuWeThFrSa

Saturday Feb 1, 2014 #

Event: Western Night League
 
Event: Somerset MBO
 
8 AM

MTBO 2:57:47 [2] 40.88 km (4:21 / km) +887m 3:55 / km
shoes: Scale

41.012km with 887m climb in 2:38:00. Mtbo score Woodbury common and mutters moor. muddy conditions one over the bars moment as front wheel went up to axle. Over the big hill first. 1.26 to the river crossing so a good bit slower than last time no chance of clearing so just a loop getting the bigger pointers on the common. Failed to find 13 at the end then had to really leg it back as going to be late. A couple of stops to put air into rear tire which was slowly going down. Never really pushing on totally flat out which of course lead to Nick Dallimore beating me with the same score but only a point or 2 or penalty compared to my 9 points. Failing to find 13 was the real issue.
Uploaded with IpBike
5 PM

Orienteering race 59:00 intensity: (4:06 @1) + (53 @2) + (4:42 @3) + (33:11 @4) + (16:08 @5) 9.88 km (5:58 / km) +24m 5:54 / km
ahr:152 max:167

9.875km with 24m climb in 59:00. Wnl defence academy so really an urban style night event. 15 13 23 11 3 9 1 5 21 19 27 7 17 25 sealed ok for this first half route not to bad. Turned over for the even half the no good route apparent. 8 26 18 2 22 4 20 10 16 6 12 24 14. Cleared in 54.23 but slower than Richard and far slower then john embery how did 46. mark apparently was 41. Not my sort of thing but nice to have something a hit different.
Uploaded with IpBike

Friday Jan 31, 2014 #

7 AM

Cycling race 32:59 [2] 11.34 km (20.6 kph) +49m
shoes: Charge Mixer

11.335km with 49m climb in 32:59. Work.
Uploaded with IpBike
6 PM

Cycling race 33:03 [2] 11.31 km (20.5 kph) +90m
shoes: Charge Mixer

11.307km with 90m climb in 33:03. Home. Dry!
Uploaded with IpBike

Thursday Jan 30, 2014 #

7 AM

Cycling race 32:55 [2] 11.48 km (20.9 kph) +48m
shoes: Charge Mixer

11.481km with 48m climb in 32:55
Uploaded with IpBike
6 PM

Cycling race 27:09 intensity: (8:34 @1) + (17:58 @2) + (37 @3) 10.23 km (22.6 kph) +35m
ahr:120 max:144 shoes: Charge Mixer

10.231km with 35m climb in 27:09. Work to coumb dingle.
Uploaded with IpBike
7 PM

Running 43:36 intensity: (6:29 @1) + (18:47 @2) + (5:47 @3) + (3:06 @4) + (9:27 @5) 8.09 km (5:23 / km) +99m 5:05 / km
ahr:139 max:171

8.093km with 99m climb in 43:39. Westbury intervals. very slow a good 10 seconds off last time around the glen Avon loop. Split into 3 groups so the recovery was shorter than I was used to. 2.07 2.09 2.15 dropped back a group here to get a break as just not recovering. About 2.15 for the last 3.
Uploaded with IpBike
8 PM

Cycling race 28:05 intensity: (4:23 @1) + (19:06 @2) + (4:24 @3) + (12 @4) 9.56 km (20.4 kph) +70m
ahr:129 max:150 shoes: Charge Mixer

9.559km with 70m climb in 28:05.. Home.
Uploaded with IpBike

Wednesday Jan 29, 2014 #

7 AM

Cycling race 32:38 [2] 11.45 km (21.1 kph) +46m
shoes: Charge Mixer

11.449km with 46m climb in 32:38. Work.
Uploaded with IpBike
6 PM

Cycling race 41:47 [2] 12.01 km (17.2 kph) +123m
shoes: Charge Mixer

12.011km with 123m climb in 41:47. Home. Cold.
Uploaded with IpBike

Tuesday Jan 28, 2014 #

7 AM

Cycling race 34:56 [2] 11.42 km (19.6 kph) +46m
shoes: Charge Mixer

11.423km with 46m climb in 34:56. Work wet.
Uploaded with IpBike
5 PM

Cycling race 31:35 [2] 11.27 km (21.4 kph) +83m
shoes: Charge Mixer

11.271km with 83m climb in 31:35. Home.
Uploaded with IpBike
7 PM

Running 40:50 intensity: (1:13 @1) + (34:30 @2) + (5:07 @3) 6.49 km (6:18 / km) +56m 6:02 / km
ahr:128 max:148

6.489km with 56m climb in 40:50. Bok training just Phil and me. Did a short run as I was still stiff from running Saturday and Sunday and Phil has the army event tomorrow. Tried a new bit at the start bit the path was a stream so cut out to road. Big loop of the various streets in Thornbury.
Uploaded with IpBike

Monday Jan 27, 2014 #

7 AM

Cycling race 34:21 [2] 11.45 km (20.0 kph) +50m
shoes: Charge Mixer

11.454km with 50m climb in 34:21. Work. Split ride up to test merged upload.
Uploaded with IpBike
6 PM

Cycling race 39:37 [2] 13.01 km (19.7 kph) +121m
shoes: Charge Mixer

13.012km with 121m climb in 39:37. Merged rides spoofed Garmin strava upload.
Uploaded with IpBike

Sunday Jan 26, 2014 #

Event: Southern Championships
 
11 AM

Orienteering race 1:20:32 intensity: (8:05 @1) + (2:12 @2) + (2:13 @3) + (23:10 @4) + (44:52 @5) 12.8 km (6:17 / km) +188m 5:52 / km
ahr:153 max:187

12.800km with 188m climb in 1:20:41. Sorthere champs. Star posts. Wet rushing to the start after the bog queue a couple of minutes late but 5 minute Gallup so straight through a couple of lanes well warmed up.

Ok run never any real speed but not as slow as some of my recent runs and as I ran last night not bad at all. Technically clean. A bit right at 6 30s. Thigh deep in a marsh going to 7 then in from the back for 8 30s. Got with someone just running a bit quicker through to 13 which helped me keep the pace up. They missed 13 so back by myself for the control pick though the bogs at the end where I kept it clean despite tiring. 72.27 for 9.8k. Ended up 2nd m45 winner well up in 66.44 and 4 m50s between him and me including Phil Murray a minute up.
Uploaded with IpBike
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