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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Dec 20, 2014:

activity # timemileskm+mload
  Cycling9 6:19:47 87.75(13.9/h) 141.23(22.3/h) 887832.4
  Running2 1:45:30 10.17(10:22) 16.37(6:27) 481327.0
  Orienteering1 1:18:18 7.08(11:03) 11.4(6:52) 108156.6
  Total12 9:23:35 105.01(5:22) 168.99(3:20) 14761316.0
  [1-5]12 9:23:32

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SuMoTuWeThFrSa

Saturday Dec 20, 2014 #

7 AM

Cycling 1:47:02 intensity: (7:28 @1) + (44:25 @2) + (30:02 @3) + (25:07 @4) 48.62 km (27.3 kph) +360m
ahr:139 max:158 shoes: Charge Mixer

48.620km with 360m climb in 1:47:02. Sever early morning spin. On the mixer as the only bike setup with lights for the start time. Fairly hard work even sitting in with the tail wind out. Left with just me and the 'been ill' matt burden from chipping sodbury so harder work on the front into the wind back home.
Uploaded with IpBike
1 PM

Running race 41:57 intensity: (3 @0) + (4:39 @1) + (1:01 @2) + (15 @3) + (4:11 @4) + (31:48 @5) 6.09 km (6:54 / km) +385m 5:14 / km
ahr:160 max:194

6.085km with 385m climb in 42:05. Skirid fell race. Struggling through the fields initially but not so bad on the hill proper. Just behind Richard at the top then the fun bit. Past a lot of people going down and kept on passing up real steep bit to the top. Then still more on the steep decent even though I was not really quick.. Just behind Paul entering the fields and managed to get past then just pushed as best as I could for the finish hard work these gentle downs.. Pleased a good course for me.
Uploaded with IpBike
C • good course for you 1

Friday Dec 19, 2014 #

7 AM

Cycling 33:30 [2] 11.68 km (20.9 kph) +23m
shoes: Charge Mixer

11.680km with 23m climb in 33:30. Work.
Uploaded with IpBike
7 PM

Cycling 33:09 [2] 11.5 km (20.8 kph) +79m
shoes: Charge Mixer

11.496km with 79m climb in 33:09. Home.
Uploaded with IpBike

Thursday Dec 18, 2014 #

7 AM

Cycling 35:20 [2] 11.67 km (19.8 kph) +39m
shoes: Charge Mixer

11.671km with 39m climb in 35:20. Work damp.
Uploaded with IpBike
7 PM

Cycling 32:00 [2] 11.52 km (21.6 kph) +84m
shoes: Charge Mixer

11.519km with 84m climb in 32:00. Home.
Uploaded with IpBike

Wednesday Dec 17, 2014 #

7 AM

Cycling 35:25 [2] 11.75 km (19.9 kph) +50m
shoes: Charge Mixer

11.746km with 50m climb in 35:25. Work.
Uploaded with IpBike
7 PM

Cycling 31:56 [2] 11.18 km (21.0 kph) +97m
shoes: Charge Mixer

11.183km with 97m climb in 31:56. Home.
Uploaded with IpBike

Tuesday Dec 16, 2014 #

7 PM

Running 1:03:33 intensity: (5:21 @1) + (37:04 @2) + (20:22 @3) + (35 @4) + (11 @5) 10.28 km (6:11 / km) +96m 5:54 / km
ahr:132 max:160

10.285km with 96m climb in 1:04:29. Bok training the Talbot. Some new terrain from Jackie which was good. Started dry ended very wet. Tommie case out and sounds like he will be out again.
Uploaded with IpBike

Left ankle not happy after the day walking around.

Monday Dec 15, 2014 #

7 AM

Cycling 35:54 [2] 11.67 km (19.5 kph) +58m
shoes: Charge Mixer

11.669km with 58m climb in 35:54. Work.
Uploaded with IpBike
7 PM

Cycling 35:31 [2] 11.64 km (19.7 kph) +97m
shoes: Charge Mixer

11.643km with 97m climb in 35:31. Home.
Uploaded with IpBike

Sunday Dec 14, 2014 #

11 AM

Orienteering race 1:18:18 [2] 11.4 km (6:52 / km) +108m 6:34 / km

11.397km with 108m climb in 1:18:18. Compass sport cup final. Left O kit in van going by coach. Had to hire dibber and borrow compass. Messed up 1 but better than a lot of people. Not much in legs after a few km then scrappy on the nav at the end. Way off the pace.

BOK did manage to win though so a good day.
Uploaded with IpBike

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