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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Nov 15, 2014:

activity # timemileskm+mload
  Cycling11 6:05:44 77.34(12.7/h) 124.46(20.4/h) 835736.7
  Running2 1:31:32 10.35(8:51) 16.65(5:30) 127302.3
  Orienteering1 1:11:27 6.3(11:20) 10.14(7:03) 59253.6
  Walking1 12:019.1
  Total15 9:00:44 93.99(5:45) 151.26(3:34) 10211301.7
  [1-5]15 8:57:47

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SuMoTuWeThFrSa

Saturday Nov 15, 2014 #

10 AM

Walking 12:01 intensity: (2:55 @0) + (9:06 @1) 0.0 km

0.000km with 0m climb in 12:01. Test indoors just hr belt.
Uploaded with IpBike
6 PM

Orienteering race 1:11:27 intensity: (13:23 @1) + (5:33 @2) + (7:35 @3) + (18:15 @4) + (26:41 @5) 10.14 km (7:03 / km) +59m 6:51 / km
ahr:147 max:176

10.143km with 59m climb in 1:11:32. Southern night champs. Scrappy in small ways a lot but avoided very big mistakes. 1 came back to main path then right round 60s. 4 thought took safe round route but still had to attack again 90s. 8. Out of 7 well off bearing very confused ny fence worked it out but well round and small paths 150s. 10 never saw path dithered same as Charles 90s. 12 out at wrong angle then 1 path off long way around to approach from exit. 120s. Very slow for last few 30s at 17. 9 mins all told which is too much for my speed now.

First m45 so got cup but 4th on course just off Alice Leaky, 3 mins off Richard Barrett but 9 off the fastest army runner.
Uploaded with IpBike
C • No. 7 1

Friday Nov 14, 2014 #

7 AM

Cycling 34:37 [2] 11.77 km (20.4 kph) +55m
shoes: Charge Mixer

11.767km with 55m climb in 34:37. Work.
Uploaded with IpBike
6 PM

Cycling 34:43 [2] 11.36 km (19.6 kph) +99m
shoes: Charge Mixer

11.356km with 99m climb in 34:43. Home.
Uploaded with IpBike

Thursday Nov 13, 2014 #

7 AM

Cycling 33:50 [2] 11.54 km (20.5 kph) +58m
shoes: Charge Mixer

11.543km with 58m climb in 33:50
Uploaded with IpBike
6 PM

Cycling 26:34 intensity: (3:57 @1) + (22:04 @2) + (33 @3) 10.18 km (23.0 kph) +48m
ahr:124 max:145 shoes: Charge Mixer

10.179km with 48m climb in 26:35. To coumb dingle.
Uploaded with IpBike
7 PM

Running 29:17 intensity: (2 @0) + (1:56 @1) + (7:29 @2) + (2:28 @3) + (3:11 @4) + (14:11 @5) 5.97 km (4:54 / km) +25m 4:48 / km
ahr:151 max:178

5.975km with 25m climb in 29:27. Westbury training. 7 x 600 on grass. With juniors! fast group steady paceing which meant mid pack except 2nd to last when they all eased up and I was first then of course I was last on last one. Good job I am not the coach or they would all do one more for a stunt like that.
Uploaded with IpBike
8 PM

Cycling 26:45 intensity: (2:09 @1) + (14:45 @2) + (8:58 @3) + (53 @4) 9.6 km (21.5 kph) +76m
ahr:135 max:153 shoes: Charge Mixer

9.597km with 76m climb in 26:45. Home.
Uploaded with IpBike

Wednesday Nov 12, 2014 #

7 AM

Cycling 33:40 [2] 11.54 km (20.6 kph) +53m
shoes: Charge Mixer

11.536km with 53m climb in 33:40. Work.
Uploaded with IpBike
6 PM

Cycling 41:13 [2] 12.42 km (18.1 kph) +132m
shoes: Charge Mixer

12.422km with 132m climb in 41:13. Home.
Uploaded with IpBike

Tuesday Nov 11, 2014 #

7 AM

Cycling 35:24 [2] 11.76 km (19.9 kph) +59m
shoes: Charge Mixer

11.761km with 59m climb in 35:24. Work wet.
Uploaded with IpBike
5 PM

Cycling 33:09 [2] 11.23 km (20.3 kph) +98m
shoes: Charge Mixer

11.232km with 98m climb in 33:09. Home wet.
Uploaded with IpBike
7 PM

Running 1:02:15 intensity: (52 @1) + (13:04 @2) + (28:34 @3) + (17:04 @4) + (2:41 @5) 10.68 km (5:50 / km) +102m 5:34 / km
ahr:136 max:190

10.679km with 102m climb in 1:02:35. Bok traineing. Inn on the green standard golf course route.
Uploaded with IpBike

Monday Nov 10, 2014 #

7 AM

Cycling 33:20 [2] 11.7 km (21.1 kph) +57m
shoes: Charge Mixer

11.705km with 57m climb in 33:20. Work.
Uploaded with IpBike
5 PM

Cycling 32:29 [2] 11.36 km (21.0 kph) +100m
shoes: Charge Mixer

11.361km with 100m climb in 32:29. Home.
Uploaded with IpBike

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