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Training Log Archive: Ifor

In the 7 days ending Feb 22, 2014:

activity # timemileskm+mload
  Cycling11 7:16:51 92.19(12.7/h) 148.37(20.4/h) 887786.2
  Orienteering2 2:09:12 12.14(10:38) 19.54(6:37) 514577.0
  Running1 34:48 3.73(9:19) 6.01(5:48) 4995.8
  Total14 10:00:51 108.07(5:34) 173.91(3:27) 14501459.0
  [1-5]14 10:00:46

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SuMoTuWeThFrSa

Saturday Feb 22, 2014 #

Event: British Night Championships / MV Regional SE League (UKOL)
 
6 PM

Orienteering race 1:09:28 intensity: (5:45 @1) + (5:29 @2) + (21 @3) + (3:26 @4) + (54:27 @5) 10.2 km (6:49 / km) +234m 6:07 / km
ahr:161 max:178

10.196km with 234m climb in 1:09:59. British night champs pippingford park. Straight through green to 1 which was good. On path below 2 was a long way up and I started looking way too early lost at least a minute. Caught ny an m18 hung on behind over the hill where he went too far right so also lead him into 4 and 5 where he was too high. Could not stay with him up hill to 6. 7 ok a bit high for 8 but lots of people. Decided on right hand route for long leg to 10 but got stuck in fallen trees by strewn before lake. Should of kept further right on path lost about a minute. Good from lake no excess climb picked up path below control. With another youngster now not sure if same one. Slowed down if it was swapping lead 11 12 could not keep up to 13 but pushed hard down to 14 to stay in touch as he winked again. Path then long cut to 15 and get right back with the lad. Safe road to 16 but not keeping up. Good 17 with chapters for 18 but overshot 19 for 30 secs. 20 21 good got onto road for 22 but went too high as the pull in I was attacking from looks to of gone 30 secs. Scrappy to 23 had to double back for bridge as planned route strewn was uncrosable. Still with chapters at finish. Just under the hour. 2nd m45 but 5 mins off Dave Peel and Quensin harding was 2 mins quicker still in m50. Fairly pleased overall just scrappy when tireing.

No sign of Paul.
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Friday Feb 21, 2014 #

7 AM

Cycling race 34:34 [2] 11.44 km (19.9 kph) +45m
shoes: Charge Mixer

11.436km with 45m climb in 34:34. Work.
Uploaded with IpBike
6 PM

Cycling race 32:46 [2] 11.29 km (20.7 kph) +91m
shoes: Charge Mixer

11.290km with 91m climb in 32:46. Home damp.
Uploaded with IpBike

Thursday Feb 20, 2014 #

7 AM

Cycling race 34:35 intensity: (19:24 @1) + (15:11 @2) 11.5 km (20.0 kph) +48m
ahr:114 max:138 shoes: Charge Mixer

11.500km with 48m climb in 34:35
Uploaded with IpBike
6 PM

Cycling race 26:01 intensity: (6:08 @1) + (19:25 @2) + (28 @3) 10.22 km (23.6 kph) +38m
ahr:124 max:141 shoes: Charge Mixer

10.218km with 38m climb in 26:01. Work to coumb dingle.
Uploaded with IpBike
7 PM

Running 34:48 intensity: (1 @0) + (2:02 @1) + (17:49 @2) + (6:11 @3) + (4:09 @4) + (4:36 @5) 6.01 km (5:48 / km) +49m 5:34 / km
ahr:138 max:176

6.007km with 49m climb in 34:53. Westbury. Just half the intervals session to remind my legs about going fast before Saturday. Pushed flat efforts more than the hills.
Uploaded with IpBike
8 PM

Cycling race 25:52 intensity: (6:53 @1) + (15:51 @2) + (3:08 @3) 9.57 km (22.2 kph) +65m
ahr:126 max:148 shoes: Charge Mixer

9.570km with 65m climb in 25:52. Home.
Uploaded with IpBike

Wednesday Feb 19, 2014 #

7 AM

Cycling race 1:40:57 [2] 34.44 km (20.5 kph) +193m
shoes: Charge Mixer

34.445km with 193m climb in 1:40:57. Work home work. Forgot wallet and keys... Damp.
Uploaded with IpBike
7 PM

Cycling race 39:41 [2] 12.79 km (19.3 kph) +108m
shoes: Charge Mixer

12.790km with 108m climb in 39:41. Home.
Uploaded with IpBike

Tuesday Feb 18, 2014 #

7 AM

Cycling race 33:10 [2] 11.41 km (20.6 kph) +41m
shoes: Charge Mixer

11.414km with 41m climb in 33:10. Work dry!
Uploaded with IpBike
7 PM

Cycling race 39:18 [2] 12.98 km (19.8 kph) +121m
shoes: Charge Mixer

12.985km with 121m climb in 39:18. Home after beer and pizza night at work so no run tonight.
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Monday Feb 17, 2014 #

7 AM

Cycling race 34:45 intensity: (29:46 @1) + (4:59 @2) 11.5 km (19.9 kph) +50m
ahr:107 max:126 shoes: Charge Mixer

11.500km with 50m climb in 34:45. Work damp. Saw first dafodil of the year.
Uploaded with IpBike
7 PM

Cycling race 35:12 intensity: (4 @0) + (28:50 @1) + (6:18 @2) 11.22 km (19.1 kph) +87m
ahr:105 max:130 shoes: Charge Mixer

11.221km with 87m climb in 35:12. Home wet.
Uploaded with IpBike

Sunday Feb 16, 2014 #

Event: CompassSport Cup Heat
 
11 AM

Orienteering race 59:44 intensity: (3:00 @1) + (59 @2) + (1:51 @3) + (6:45 @4) + (47:09 @5) 9.34 km (6:24 / km) +280m 5:34 / km
ahr:161 max:174

9.343km with 280m climb in 1:01:24. Compass sport cup. Haytore. Relay nice day nut easy course seeing 3 and 4 from 400m away made me miss the tricky 5 though post 3 mins. Not running anything like 2 years back when we were on the same area. Just not got the pace on am easy course like this. We got through ok though.
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