Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending May 16, 2015:

activity	#	time	miles		km		+m	load
Cycling	12	9:28:54	121.98	(12.9/h)	196.31	(20.7/h)	2102	1105.0
Running	1	1:02:38	6.61	(9:28)	10.64	(5:53)	259	151.3
Orienteering	1	46:23	4.16	(11:08)	6.7	(6:55)	176	175.7
Total	14	11:17:55	132.76	(5:06)	213.65	(3:10)	2537	1431.9

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Saturday May 16, 2015 #

9 AM

Cycling 3:06:11 67.58 km (21.8 kph) +1081m
ahr:124 max:154 shoes: Scott RC1

67.578km with 1081m climb in 3:06:11. Office not the normal way. Some new roads and hills. Slow stuff second half back West.
Uploaded with IpBike

5 PM

Cycling 37:18 12.49 km (20.1 kph) +140m
ahr:116 max:169 shoes: Scott RC1

12.494km with 140m climb in 0:36:57. Home easy apart from one effort trying to get hr into new zones but set for running not cycling so could not get there.
Uploaded with IpBike

Friday May 15, 2015 #

7 AM

Cycling 31:52 [2] 11.63 km (21.9 kph) +59m
shoes: Charge Mixer

11.626km with 59m climb in 0:31:52. Work.
Uploaded with IpBike

7 PM

Cycling 33:53 [2] 11.35 km (20.1 kph) +108m
shoes: Charge Mixer

11.350km with 108m climb in 0:33:53
Uploaded with IpBike

Thursday May 14, 2015 #

7 AM

Cycling 32:34 [2] 11.62 km (21.4 kph) +65m
shoes: Charge Mixer

11.622km with 65m climb in 32:34. Work before the real rain.
Uploaded with IpBike

8 PM

Cycling 35:40 [2] 11.36 km (19.1 kph) +104m
shoes: Charge Mixer

11.363km with 104m climb in 35:40. Home.
Uploaded with IpBike

Wednesday May 13, 2015 #

7 AM

Cycling 34:33 [2] 11.81 km (20.5 kph) +68m
shoes: Charge Mixer

11.808km with 68m climb in 34:33. Work.
Uploaded with IpBike

7 PM

Cycling 42:38 [2] 12.41 km (17.5 kph) +134m
shoes: Charge Mixer

12.412km with 134m climb in 42:38
Home.
Uploaded with IpBike

Tuesday May 12, 2015 #

7 AM

Cycling 32:26 [2] 11.72 km (21.7 kph) +63m
shoes: Charge Mixer

11.722km with 63m climb in 32:26. Work damp.
Uploaded with IpBike

5 PM

Cycling 32:27 [2] 11.35 km (21.0 kph) +105m
shoes: Charge Mixer

11.354km with 105m climb in 32:27. Home
Uploaded with IpBike

7 PM

Running 1:02:38 10.64 km (5:53 / km) +259m 5:15 / km
ahr:136 max:159

10.641km with 259m climb in 1:02:56. Bok training. Went to the wrong pub... Right run though but by myself as realised at ten past 7 when no one else in sight. Ended up the same direction as the others so did not see them. Nice evening for running. Pushed on as well as I could at the end.
Uploaded with IpBike

Monday May 11, 2015 #

7 AM

Cycling 35:53 [2] 11.61 km (19.4 kph) +66m
shoes: Charge Mixer

11.611km with 66m climb in 35:53. Work headwind.
Uploaded with IpBike

6 PM

Cycling 33:29 [2] 11.37 km (20.4 kph) +109m
shoes: Charge Mixer

11.367km with 109m climb in 33:29. Home.
Uploaded with IpBike

Sunday May 10, 2015 #

Event: British Middle Championships (UKOL)

12 PM

Orienteering race 46:23 6.7 km (6:55 / km) +176m 6:07 / km
ahr:152 max:206

6.702km with 176m climb in 46:27. British middle champs. very confused at 1 as the obvious flag was not the right feature e.g. Edge of depression went up to opposite end where could see path before going back and looking at code to see was mine 45s. bit too hesitant through 8,9. Low on 14 then expecting earth wall but no flag miss read descriptions as was thicket. 30s. Bill Edwards caught me here for 3 mins. Just ran after him for next 2 but in the lead through 18 and 19. Stopping early on 20 10s so back behind bill for21,22,23. Took a straighter route for 24 back in front but past going to 25 also caught Andy Monro here. Hit path beyond. Bill went down I went up which was the right call 30s. Overtaken by Andy to 2nd last but still infront of bill st finish.

3rd place, Bill 1st just ahead of James. 20 secs up on Martin ward so having bill catch up a big help.
Uploaded with IpBike

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