Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Mar 8, 2014:

activity	#	time	miles		km		+m	load
Cycling	10	5:49:06	72.2	(12.4/h)	116.19	(20.0/h)	760	698.2
Orienteering	1	1:16:40	6.76	(11:21)	10.88	(7:03)	175	357.7
Running	1	1:00:04	5.92	(10:08)	9.53	(6:18)	96	130.9
Total	12	8:05:50	84.88	(5:43)	136.6	(3:33)	1031	1186.9

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Friday Mar 7, 2014 #

7 AM

Cycling race 34:37 [2] 11.4 km (19.8 kph) +41m
shoes: Charge Mixer

11.399km with 41m climb in 34:37. Work wet.
Uploaded with IpBike

6 PM

Cycling race 34:42 [2] 11.32 km (19.6 kph) +85m
shoes: Charge Mixer

11.318km with 85m climb in 34:42. Home.
Uploaded with IpBike

Thursday Mar 6, 2014 #

8 AM

Cycling race 33:40 [2] 11.43 km (20.4 kph) +54m
shoes: Charge Mixer

11.429km with 54m climb in 33:40.. Work. Overslept.
Uploaded with IpBike

7 PM

Cycling race 39:48 [2] 12.86 km (19.4 kph) +114m
shoes: Charge Mixer

12.865km with 114m climb in 39:48. Free drinks and nibbles after work so no Westbury training. Got my bike after 3 pints but then went past the Yurt riding home so had to make sure the minimum payment had been used and had another pint. Back home avoiding the big roads.
Uploaded with IpBike

Wednesday Mar 5, 2014 #

7 AM

Cycling race 31:17 [2] 11.37 km (21.8 kph) +49m
shoes: Charge Mixer

11.369km with 49m climb in 31:17. Work.
Uploaded with IpBike

8 PM

Cycling race 34:13 [2] 11.31 km (19.8 kph) +93m
shoes: Charge Mixer

11.314km with 93m climb in 34:13. Home late.
Uploaded with IpBike

Tuesday Mar 4, 2014 #

7 AM

Cycling race 34:06 [2] 11.82 km (20.8 kph) +50m
shoes: Charge Mixer

11.817km with 50m climb in 34:06. Work.
Uploaded with IpBike

5 PM

Cycling race 34:22 [2] 11.32 km (19.8 kph) +93m
shoes: Charge Mixer

11.318km with 93m climb in 34:22. Home.
Uploaded with IpBike

7 PM

Running 1:00:04 9.53 km (6:18 / km) +96m 6:00 / km
ahr:121 max:181

9.534km with 96m climb in 1:00:04. Bok training inn on the green. Normal Filton golf course route. not going well at all lots of the short cuts taken with Jackie and Pete. Michael and Richard dud a full mile more.
Uploaded with IpBike

Monday Mar 3, 2014 #

7 AM

Cycling race 32:45 [2] 11.4 km (20.9 kph) +57m
shoes: Charge Mixer

11.399km with 57m climb in 32:45. Work damp.
Uploaded with IpBike

7 PM

Cycling race 39:36 [2] 11.96 km (18.1 kph) +124m
shoes: Charge Mixer

11.962km with 124m climb in 39:36. Home.
Uploaded with IpBike

Sunday Mar 2, 2014 #

11 AM

Orienteering race 1:16:40 10.88 km (7:03 / km) +175m 6:31 / km
ahr:161 max:173

10.877km with 175m climb in 1:16:53. Welsh champs Merthyr Mawr brown with the young men. Tired from the start but concentrated on the nav which was properly testing. A bit too far all told suffering at the end pace had all gone on the thew legs where the nav was relatively easy. First part up on the hill was great had to keep concentrating all the time. Lost about 1.30 on 5 too far up hill. Lost 30 secs on 12 too far left but far better that side than right. 73.04 first Welsh m45 but 12 th on course. Duncan 57 went past me as I was starting to tire no chance to stay with him.
Uploaded with IpBike

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