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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Jan 16, 2016:

activity # timemileskm+mload
  Cycling13 6:22:04 79.69(12.5/h) 128.24(20.1/h) 1044764.1
  Running2 1:53:57 11.99(9:30) 19.29(5:54) 282318.0
  Orienteering1 44:03 3.7(11:54) 5.96(7:24) 216156.9
  Total16 9:00:04 95.37(5:40) 153.49(3:31) 15421239.0

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SuMoTuWeThFrSa

Saturday Jan 16, 2016 #

5 PM

Orienteering race 44:03 intensity: (32 @1) + (4:27 @2) + (16:22 @3) + (15:07 @4) + (7:35 @5) 5.96 km (7:24 / km) +216m 6:16 / km
ahr:151 max:174

5.957km with 216m climb in 0:55:45. Qantocks nigh event. Fyne court which I have been to before. Reds first as a fairly obvious route but some choice in middle stick to paths as much as possible. Worst leg was where I changed to blue terrible brainless. Pleased with the dodgy looking 120 to 115 bit high but relocated well. Fairly sure of clearing once out of the wood unscathed. Better than last time when 1 cp short but having been here before helped.
Uploaded with IpBike

Friday Jan 15, 2016 #

7 AM

Cycling 31:16 [2] 10.6 km (20.3 kph) +67m
shoes: Charge Mixer

10.595km with 67m climb in 0:31:16. Work.
Uploaded with IpBike
6 PM

Cycling 32:13 [2] 10.46 km (19.5 kph) +107m
shoes: Charge Mixer

10.456km with 107m climb in 0:32:13. Home.
Uploaded with IpBike

Thursday Jan 14, 2016 #

7 AM

Cycling 33:14 [2] 10.6 km (19.1 kph) +71m
shoes: Charge Mixer

10.595km with 71m climb in 0:33:14. Work cautious as icy for first time in ages.
Uploaded with IpBike
6 PM

Cycling 21:47 [2] 7.2 km (19.8 kph) +104m
shoes: Charge Mixer

7.201km with 104m climb in 0:21:47. To coumb dingle.
Uploaded with IpBike
7 PM

Running 39:56 [2] 7.26 km (5:30 / km) +78m 5:13 / km

7.263km with 78m climb in 0:39:56. . Bellbarn loop intervals. Slow to start but got steady faster last one really hard.
Uploaded with IpBike
8 PM

Cycling 26:34 [2] 9.52 km (21.5 kph) +89m
shoes: Charge Mixer

9.520km with 89m climb in 0:26:34
Home.
Uploaded with IpBike

Wednesday Jan 13, 2016 #

8 AM

Cycling 32:01 [2] 10.63 km (19.9 kph) +66m
shoes: Charge Mixer

10.633km with 66m climb in 0:32:01. Work.
Uploaded with IpBike
6 PM

Cycling 32:12 [2] 10.44 km (19.5 kph) +114m
shoes: Charge Mixer

10.441km with 114m climb in 0:32:12. Home damp.
Uploaded with IpBike

Tuesday Jan 12, 2016 #

7 AM

Cycling 33:54 [2] 10.78 km (19.1 kph) +76m
shoes: Charge Mixer

10.781km with 76m climb in 0:33:54. Work.
Uploaded with IpBike
5 PM

Cycling 32:27 [2] 10.33 km (19.1 kph) +113m
shoes: Charge Mixer

10.331km with 113m climb in 0:32:27. Home new tires.
Uploaded with IpBike
7 PM

Running 1:14:01 intensity: (39 @1) + (14:48 @2) + (30:08 @3) + (24:39 @4) + (3:47 @5) 12.03 km (6:09 / km) +204m 5:40 / km
ahr:147 max:178

12.028km with 204m climb in 1:14:05. Bok training. A bit similar to the day before for Michael and Chloe but opposite way and it was dark. Longer than normal tired at end.
Uploaded with IpBike

Monday Jan 11, 2016 #

7 AM

Cycling 30:11 [2] 10.69 km (21.3 kph) +66m
shoes: Charge Mixer

10.689km with 66m climb in 0:30:11. Work.
Uploaded with IpBike
6 PM

Cycling 25:37 [2] 9.17 km (21.5 kph) +67m
shoes: Charge Mixer

9.169km with 67m climb in 0:25:37. To bok fixtures meeting. flat rear tire when got to bike pumped up and just OK at end.
Uploaded with IpBike
9 PM

Cycling 29:15 [2] 10.25 km (21.0 kph) +104m
shoes: Charge Mixer

10.252km with 104m climb in 0:29:15. Pumped tire up again and home.
Uploaded with IpBike

Sunday Jan 10, 2016 #

7 PM

Cycling 21:23 intensity: (7:13 @1) + (8:27 @2) + (4:17 @3) + (1:26 @4) 7.58 km (21.3 kph)
ahr:125 max:158

7.580km with 0m climb in 0:21:23. Trainer testing need a fan.
Uploaded with IpBike

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