Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Nov 19, 2016:

activity	#	time	miles		km		+m	load
Cycling	12	5:52:35	67.39	(11.5/h)	108.46	(18.5/h)	960	705.2
Running	1	1:01:01	6.71	(9:05)	10.8	(5:39)	86	122.0
Orienteering	1	59:38	3.69	(16:09)	5.94	(10:02)	302	119.3
Total	14	7:53:14	77.79	(6:05)	125.2	(3:47)	1348	946.5

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Saturday Nov 19, 2016 #

5 PM

Orienteering race 59:38 [2] 5.94 km (10:02 / km) +302m 8:00 / km

5.940km with 302m climb in 0:59:38. Qo after dark event. Kings cliff wood which is better than most qantocks areas beach wood down far end in particular was nice rain stayed off.

first control 17 real trouble not looking on right feature initially and some trouble with green and fence 3 or 4 mins lost. Glad to get into area proper for 14 then back across river and towards start with 4, 1, 2, 3, path along top edge for 9 steep slope around 13 glad to spot crags just beyond. Half hour up here across to final 50 pointer 19. Skipped 10 and changed over at 12 in the relay nice bit. Over river and glad to find 20. Contour across slope for 15, 18 and 16 decided to go for 8 so a hard run in to not be late.
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Friday Nov 18, 2016 #

7 AM

Cycling 33:13 [2] 10.57 km (19.1 kph) +69m
shoes: Charge Mixer

10.571km with 69m climb in 0:33:13. Work.
Uploaded with IpBike

7 PM

Cycling 32:23 [2] 10.38 km (19.2 kph) +108m
shoes: Charge Mixer

10.376km with 108m climb in 0:32:23. Home.
Uploaded with IpBike

Thursday Nov 17, 2016 #

7 AM

Cycling 35:16 [2] 10.63 km (18.1 kph) +73m
shoes: Charge Mixer

10.629km with 73m climb in 0:35:16
Uploaded with IpBike

7 PM

Cycling 32:18 [2] 10.35 km (19.2 kph) +112m
shoes: Charge Mixer

10.353km with 112m climb in 0:32:18. Home wet thunder and lightning.
Uploaded with IpBike

Wednesday Nov 16, 2016 #

7 AM

Cycling 34:05 [2] 10.52 km (18.5 kph) +68m
shoes: Charge Mixer

10.522km with 68m climb in 0:34:05
Uploaded with IpBike

6 PM

Cycling 41:47 [2] 11.51 km (16.5 kph) +152m
shoes: Charge Mixer

11.513km with 152m climb in 0:41:47. Home.
Uploaded with IpBike

Tuesday Nov 15, 2016 #

7 AM

Cycling 33:33 [2] 10.71 km (19.2 kph) +66m
shoes: Charge Mixer

10.712km with 66m climb in 0:33:33. Work.
Uploaded with IpBike

5 PM

Cycling 32:54 [2] 10.32 km (18.8 kph) +111m
shoes: Charge Mixer

10.325km with 111m climb in 0:32:54
Home.
Uploaded with IpBike

6 PM

Cycling 5:19 [2] 1.3 km (14.7 kph) +17m
shoes: Charge Mixer

1.298km with 17m climb in 0:05:19. To training.
Uploaded with IpBike

7 PM

Running 1:01:01 [2] 10.8 km (5:39 / km) +86m 5:26 / km

10.801km with 86m climb in 1:01:01. Bok training. Thought would be by myself but Charles turned up. Went and set a pw around aztec mile loop. 6.30 and felt hard. Did 5.45 2 or 3 years back and of course when I could run I did a 4.45. Still something I may be able to go quicker than in the future. Suffering after this left glut playing up again. Too much hard surface really on this route.
Uploaded with IpBike

8 PM

Cycling 5:13 [2] 1.32 km (15.2 kph) +10m
shoes: Charge Mixer

1.320km with 10m climb in 0:05:13. Home.
Uploaded with IpBike

Monday Nov 14, 2016 #

7 AM

Cycling 32:23 [2] 10.49 km (19.4 kph) +65m
shoes: Charge Mixer

10.492km with 65m climb in 0:32:23. Work.
Uploaded with IpBike

6 PM

Cycling 34:11 [2] 10.34 km (18.1 kph) +109m
shoes: Charge Mixer

10.344km with 109m climb in 0:34:11. Work.
Uploaded with IpBike

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