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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Apr 30, 2016:

activity # timemileskm+mload
  Cycling12 5:41:01 70.2(12.4/h) 112.97(19.9/h) 971662.9
  Running2 2:01:46 10.29(11:50) 16.57(7:21) 598366.9
  Orienteering1 1:20:55 6.8(11:54) 10.94(7:24) 283356.1
  Total14 9:03:42 87.29(6:14) 140.47(3:52) 18521385.9
  [1-5]14 9:01:43

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SuMoTuWeThFrSa

Saturday Apr 30, 2016 #

3 PM

Orienteering race 1:20:55 intensity: (1:18 @1) + (3:34 @2) + (3:59 @3) + (24:36 @4) + (47:28 @5) 10.94 km (7:24 / km) +283m 6:33 / km
ahr:160 max:174

10.937km with 283m climb in 1:21:19. British orienteering champs brown clee hill where I have done well in the past. Late start so knew it was going to be hard and physical from the times and talking to Paul. missed first ride to 1 so cut up past 24 and into the technical stuff from the off did a circle of 1. 2 ok 3 a bit high and went waist deep in a marsh which was very cold. Straight line tor 4 but did not fit well stoped 20m short confused but then saw it so no big loss. Bit low for 5 but crossing point beyond made relocating easy. Quick for 7 after seeing people punch it from a distance. Just ran for path for 8 good to relax the nav. Biggest mistake at 12 where I thought I had picked out hills from a distance but was off too far right 90s loss. On wrong spur for 13 relocated off gorse 45s. Felt slow through the forested bits, recent felling made it hard slow up to 24. Just trying to keep going through spectator and final loop with no stupid mistakes.

Good result 7th well off Bill but respectably close to the rest. The hard physical and technical course suited me hiding my poor speed at the moment. Not often I beat James.
Uploaded with IpBike

Friday Apr 29, 2016 #

7 AM

Cycling 32:51 [2] 10.64 km (19.4 kph) +72m
shoes: Charge Mixer

10.635km with 72m climb in 0:32:51. Work.
Uploaded with IpBike
6 PM

Cycling 39:10 [2] 11.76 km (18.0 kph) +139m
shoes: Charge Mixer

11.763km with 139m climb in 0:39:10. Home.
Uploaded with IpBike

Thursday Apr 28, 2016 #

7 AM

Cycling 32:26 [2] 10.61 km (19.6 kph) +67m
shoes: Charge Mixer

10.614km with 67m climb in 0:32:26. Work.
Uploaded with IpBike
6 PM

Cycling 24:56 [2] 7.24 km (17.4 kph) +124m
shoes: Charge Mixer

7.240km with 124m climb in 0:24:56. To coumb dingle.
Uploaded with IpBike

Running 47:25 intensity: (13:49 @1) + (27:58 @2) + (5:38 @3) 5.85 km (8:06 / km) +229m 6:47 / km
ahr:126 max:150

5.849km with 229m climb in 0:47:25. Left glut hurting setting out not nice very slow with frequent stops. Into Blaise with a very rarely used different hill to start. Then a couple of standard hills and back. Not so bad at the end but I was hardly going at all quick.

Hope better on Saturdaywith some more painkillers and good stretch.
Uploaded with IpBike
7 PM

Cycling 25:27 intensity: (3 @0) + (13:43 @1) + (11:13 @2) + (28 @3) 10.27 km (24.2 kph) +98m
ahr:118 max:142 shoes: Charge Mixer

10.275km with 98m climb in 0:25:30. Home glad I was going this way very nice tail wind.
Uploaded with IpBike

Wednesday Apr 27, 2016 #

7 AM

Cycling 30:21 [2] 10.59 km (20.9 kph) +65m
shoes: Charge Mixer

10.593km with 65m climb in 0:30:21. Work.
Uploaded with IpBike
6 PM

Cycling 32:23 [2] 10.4 km (19.3 kph) +109m
shoes: Charge Mixer

10.398km with 109m climb in 0:32:23. Home.
Uploaded with IpBike

Tuesday Apr 26, 2016 #

7 AM

Cycling 18:42 [2] 7.68 km (24.6 kph) +29m
shoes: Charge Mixer

7.678km with 29m climb in 0:18:42. Work from garage.
Uploaded with IpBike
5 PM

Cycling 21:00 [2] 7.78 km (22.2 kph) +83m
shoes: Charge Mixer

7.776km with 83m climb in 0:21:00. To garage to pickup van.
Uploaded with IpBike
7 PM

Running 1:14:21 intensity: (32 @1) + (8:43 @2) + (16:26 @3) + (30:24 @4) + (18:16 @5) 10.72 km (6:56 / km) +369m 5:55 / km
ahr:153 max:178

10.716km with 369m climb in 1:14:48. Bok training fairly standard with variation at start and end. Taking it slow up the hill but then pushed on a bit when we split up. Tired by the end had forgotten to take ibp. Nice sunset on top of Dolbury.
Uploaded with IpBike

Monday Apr 25, 2016 #

7 AM

Cycling 31:01 [2] 10.56 km (20.4 kph) +69m
shoes: Charge Mixer

10.558km with 69m climb in 0:31:01. Work damp.
Uploaded with IpBike
7 PM

Cycling 37:03 [2] 10.47 km (17.0 kph) +116m
shoes: Charge Mixer

10.471km with 116m climb in 0:37:03. Headwind tired.
Uploaded with IpBike

Sunday Apr 24, 2016 #

5 PM

Cycling 15:41 intensity: (1:56 @0) + (7:26 @1) + (1:35 @2) + (3:57 @3) + (47 @4) 4.97 km (19.0 kph)
ahr:124 max:153

4.970km with 0m climb in 0:13:49. Trainer testing after code tweaking. Enough to get a sweat up.
Uploaded with IpBike

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