Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Feb 21, 2015:

activity	#	time	miles		km		+m	load
Cycling	12	5:54:56	74.0	(12.5/h)	119.1	(20.1/h)	971	575.7
Orienteering	2	2:14:20	13.28	(10:07)	21.38	(6:17)	560	268.7
Running	1	56:40	6.05	(9:22)	9.74	(5:49)	47	113.3
Total	15	9:05:56	93.34	(5:51)	150.21	(3:38)	1578	957.7

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Saturday Feb 21, 2015 #

Event: Western Night League

6 PM

Orienteering race 53:04 [2] 8.8 km (6:02 / km) +177m 5:29 / km

8.801km with 177m climb in 53:04. Minchinhampton common Wnl. Wanted to go a different way to normal on this area. 1 2 but 8 would of been better. 24 11 3 23 15 13 25 bit hesitant at 26 decided to skip 5 so 30 12 19 failed to find 21 bounced off fence and attacked again but no good.so carried on 22 18 28 long slog round to 29 16 27 14 20 9. In 1.30 early so should of done 17 or 7. Still I believe enough to win.
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Friday Feb 20, 2015 #

7 AM

Cycling 31:41 11.5 km (21.8 kph) +65m
ahr:112 max:137 shoes: Charge Mixer

11.496km with 65m climb in 31:41. Work.
Uploaded with IpBike

7 PM

Cycling 34:42 12.0 km (20.7 kph) +142m
ahr:119 max:168 shoes: Charge Mixer

11.998km with 142m climb in 34:42. Some mad push the normalised power up intervals on the way home. Get the 30 power number up and then push hard for as long as you can hold it an watch the notarised power rise as you look at it. Cost along and watch it slowly fall before going again.
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Thursday Feb 19, 2015 #

7 AM

Cycling 35:40 11.51 km (19.4 kph) +67m
ahr:113 max:139 shoes: Charge Mixer

11.513km with 67m climb in 35:40. Work.
Uploaded with IpBike

6 PM

Cycling 35:32 11.36 km (19.2 kph) +128m
max:145 shoes: Charge Mixer

11.361km with 128m climb in 35:35. Home.
Uploaded with IpBike

Wednesday Feb 18, 2015 #

7 AM

Cycling 33:51 11.51 km (20.4 kph) +64m
ahr:108 max:135 shoes: Charge Mixer

11.508km with 64m climb in 33:51
Uploaded with IpBike

7 PM

Cycling 38:35 12.42 km (19.3 kph) +143m
ahr:110 max:155 shoes: Charge Mixer

12.416km with 143m climb in 38:35. Home.
Uploaded with IpBike

Tuesday Feb 17, 2015 #

7 AM

Cycling 34:23 [2] 11.59 km (20.2 kph) +60m
shoes: Charge Mixer

11.585km with 60m climb in 34:23. Home.
Uploaded with IpBike

5 PM

Cycling 33:51 [2] 11.44 km (20.3 kph) +105m
shoes: Charge Mixer

11.438km with 105m climb in 33:51. Home
Uploaded with IpBike

6 PM

Cycling 4:55 [2] 1.31 km (16.0 kph) +16m
shoes: Charge Mixer

1.307km with 16m climb in 4:55. To training.
Uploaded with IpBike

7 PM

Running 56:40 [2] 9.74 km (5:49 / km) +47m 5:41 / km

9.741km with 47m climb in 56:40. Bok training. Just myself as expected. A bit short and none to quick but I did get out at least.
Uploaded with IpBike

8 PM

Cycling 4:22 [2] 1.35 km (18.5 kph) +8m
shoes: Charge Mixer

1.352km with 8m climb in 4:22. Home cold.
Uploaded with IpBike

Monday Feb 16, 2015 #

7 AM

Cycling 34:40 [2] 11.7 km (20.2 kph) +65m
shoes: Charge Mixer

11.703km with 65m climb in 34:40. Work wet.
Uploaded with IpBike

7 PM

Cycling 32:44 [2] 11.42 km (20.9 kph) +108m
shoes: Charge Mixer

11.419km with 108m climb in 32:44. Home.
Uploaded with IpBike

Sunday Feb 15, 2015 #

Event: Midlands Championships

11 AM

Orienteering race 1:21:16 [2] 12.57 km (6:28 / km) +383m 5:37 / km

12.575km with 383m climb in 1.14.31 Midland champs on the chase. Clean nav no errors to speak of even felt I got some speed at the end but still 10 mins off Clive and 5 off the unfit phill Murry. Nice course mix of long route choice legs and short legs through the nicer bits. Would be a proper challenge in the dark.
Uploaded with IpBike

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