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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Jul 12, 2014:

activity # timemileskm+mload
  Cycling12 9:07:07 122.61(13.4/h) 197.33(21.6/h) 1622964.3
  Running3 1:51:48 11.48(9:44) 18.48(6:03) 283296.3
  cyclocross1 1:01:10 14.26(14.0/h) 22.96(22.5/h) 98295.8
  Total15 12:00:05 148.36(4:51) 238.76(3:01) 20031556.5
  [1-5]15 11:59:55

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SuMoTuWeThFrSa

Saturday Jul 12, 2014 #

8 AM

Cycling 3:08:13 intensity: (4 @0) + (1:55:20 @1) + (1:02:19 @2) + (7:27 @3) + (2:20 @4) + (43 @5) 69.28 km (22.1 kph) +736m
ahr:114 max:165

69.282km with 736m climb in 3:08:50. Easy spin out but with the relay steep hill which I only just got up. Bit of head wind coming back.
Uploaded with IpBike

Friday Jul 11, 2014 #

7 AM

Cycling 31:23 [2] 11.48 km (21.9 kph) +50m
shoes: Charge Mixer

11.485km with 50m climb in 31:23. Work.
Uploaded with IpBike
6 PM

Cycling 41:52 [2] 12.31 km (17.6 kph) +118m
shoes: Charge Mixer

12.313km with 118m climb in 41:52. Home.
Uploaded with IpBike

Thursday Jul 10, 2014 #

4 PM

Cycling 29:52 [2] 11.46 km (23.0 kph) +50m
shoes: Charge Mixer

11.457km with 50m climb in 29:52. In to office for night out.
Uploaded with IpBike
11 PM

Cycling 36:02 [2] 11.16 km (18.6 kph) +93m
shoes: Charge Mixer

11.160km with 93m climb in 36:02. Home.
Uploaded with IpBike

Wednesday Jul 9, 2014 #

8 AM

Cycling 29:18 [2] 11.48 km (23.5 kph) +44m
shoes: Scale

11.482km with 44m climb in 29:18. Work on scale as cx on the way home tonight. Tail wind.
Uploaded with IpBike
6 PM

Cycling 18:34 intensity: (5 @0) + (8:36 @1) + (9:53 @2) 5.88 km (19.0 kph) +85m
ahr:116 max:139 shoes: Scale

5.878km with 85m climb in 18:34. Work to cx.
Uploaded with IpBike
7 PM

cyclocross race 1:01:10 intensity: (1:24 @1) + (9 @2) + (45 @3) + (2:27 @4) + (56:25 @5) 22.96 km (22.5 kph) +98m
ahr:163 max:173 shoes: Scale

22.956km with 98m climb in 1:01:10. Cyclo cross race. Good workout not a very interesting course fast fast fast. Nine laps just paper the once like last week.
Uploaded with IpBike
8 PM

Cycling 17:11 intensity: (6:47 @1) + (10:22 @2) + (2 @3) 6.35 km (22.2 kph) +25m
ahr:122 max:140 shoes: Scale

6.346km with 25m climb in 17:11. Home.
Uploaded with IpBike

Tuesday Jul 8, 2014 #

7 PM

Running 1:07:06 [2] 10.32 km (6:30 / km) +93m 6:13 / km

10.318km with 93m climb in 1:07:06. Bok training the lock keeper. Very slow going really stiff.
Uploaded with IpBike

Monday Jul 7, 2014 #

7 AM

Cycling 32:32 [2] 11.25 km (20.7 kph) +56m
shoes: Charge Mixer

11.252km with 56m climb in 32:32. Work no GPS for some reason.
Uploaded with IpBike
6 PM

Cycling 34:47 intensity: (15:10 @1) + (19:34 @2) + (3 @3) 12.01 km (20.7 kph) +81m
ahr:119 max:140 shoes: Charge Mixer

12.007km with 81m climb in 34:48. To blais. The off road bit was roughther and slipper than I remember.
Uploaded with IpBike
7 PM

Running 12:46 intensity: (7:56 @1) + (4:50 @2) 1.59 km (8:02 / km) +19m 7:35 / km
ahr:113 max:136

1.589km with 19m climb in 13:18. Bit of warm up.
Uploaded with IpBike

Running 27:33 intensity: (13 @1) + (10 @2) + (9 @3) + (43 @4) + (26:18 @5) 5.99 km (4:36 / km) +171m 4:02 / km
ahr:168 max:184

5.986km with 171m climb in 27:37. Blais blazer. Set out fast as I used to, easy up the first hill where loads past me including Richard. Started passing them ahain as soon as it flattened and went down back past Richard. Same again up next hill. Pushed on hard through the field to try and get a big enough gap to hold off Richard which I managed.

Pleased how quick Imanaged. May feel it tomorrow.
Uploaded with IpBike
8 PM

Running 4:23 intensity: (1 @0) + (3 @1) + (3:54 @2) + (21 @3) + (4 @4) 0.58 km (7:31 / km)
max:152

0.583km with 0m climb in 4:23. Back to clubhouse stiffening up.
Uploaded with IpBike

Cycling 30:03 [2] 10.84 km (21.6 kph) +89m
shoes: Charge Mixer

10.843km with 89m climb in 30:03. Home.
Uploaded with IpBike

Sunday Jul 6, 2014 #

9 AM

Cycling 57:20 intensity: (12:40 @1) + (32:49 @2) + (9:26 @3) + (2:07 @4) + (18 @5) 23.82 km (24.9 kph) +195m
ahr:128 max:160

23.824km with 195m climb in 57:20. Little ride out tot avoid a weekend of total sloth.
Uploaded with IpBike

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