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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Dec 10, 2016:

activity # timemileskm+mload
  Cycling11 5:47:04 69.59(12.0/h) 112.0(19.4/h) 999694.1
  Running2 1:36:38 9.09(10:38) 14.64(6:36) 198214.6
  Orienteering1 1:16:08 5.95(12:48) 9.57(7:57) 225267.1
  Mtb1 29:36 5.41(11.0/h) 8.71(17.7/h) 9959.2
  Total15 9:09:26 90.05(6:06) 144.92(3:47) 15211235.0

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SuMoTuWeThFrSa

Saturday Dec 10, 2016 #

5 PM

Orienteering race 1:16:08 intensity: (44 @1) + (3:47 @2) + (30:21 @3) + (38:37 @4) + (2:39 @5) 9.57 km (7:57 / km) +225m 7:07 / km
ahr:151 max:165

9.573km with 225m climb in 1:05:28. Wnl Blakeney. Not the standard points a total of 970 but the standard penalty so was going to be advantageous to come back late as scoring quicker than the penalty. Also a very wet night took bum bag with cag and overtrousers set oder for long one. Possibly went wrong way was not actually scoring at 10 points a minute for first 20 mins. 42, 59, 43, 56, 51, 52, 44, Andy special tree at 57, 60, 46, 47, 48, 50, 49, started having light trouble here dodgy connection I guess so kept during out from here on. 34, 45, 31, 58, 33, 32, 35. Thou hour up going to 36 but big points here 53 chickened out of doing 37 no good attacking 38, 39, 40, 41. Skipped 54 and 55 as remember some bad brambles in here also getting tired and cold.

Ended up 3rd well off Marcus and a nit behind mark Saunders.

Would of preferred properly set points and the time pressure.
Uploaded with IpBike

Friday Dec 9, 2016 #

7 AM

Cycling 30:27 [2] 10.66 km (21.0 kph) +76m
shoes: Lux

10.660km with 76m climb in 0:30:27. Work.
Uploaded with IpBike
6 PM

Cycling 33:59 [2] 11.38 km (20.1 kph) +141m
shoes: Lux

11.375km with 141m climb in 0:33:59. Home with one effort.
Uploaded with IpBike

Thursday Dec 8, 2016 #

7 AM

Cycling 34:53 [2] 10.59 km (18.2 kph) +72m
shoes: Charge Mixer

10.590km with 72m climb in 0:34:53. Work head wind and not into pushing into it.
Uploaded with IpBike
6 PM

Cycling 23:34 [2] 7.07 km (18.0 kph) +100m
shoes: Charge Mixer

7.074km with 100m climb in 0:23:34. To coumb dingle.
Uploaded with IpBike
7 PM

Running 39:18 [2] 5.77 km (6:49 / km) +82m 6:21 / km

5.771km with 82m climb in 0:39:18. Stiff and slow jog. I did try an effort but you would have a hard time finding it in the log.
Uploaded with IpBike
8 PM

Cycling 27:27 [2] 9.4 km (20.5 kph) +85m
shoes: Charge Mixer

9.403km with 85m climb in 0:27:27. Home.
Uploaded with IpBike

Wednesday Dec 7, 2016 #

7 AM

Cycling 33:10 [2] 10.61 km (19.2 kph) +71m
shoes: Charge Mixer

10.612km with 71m climb in 0:33:10. Work. Warm.
Uploaded with IpBike
6 PM

Cycling 32:16 [2] 10.38 km (19.3 kph) +106m
shoes: Charge Mixer

10.376km with 106m climb in 0:32:16. Home.
Uploaded with IpBike

Tuesday Dec 6, 2016 #

7 AM

Cycling 31:47 [2] 10.55 km (19.9 kph) +68m
shoes: Charge Mixer

10.550km with 68m climb in 0:31:47. Work. Damp and dark.
Uploaded with IpBike
5 PM

Cycling 32:07 [2] 10.39 km (19.4 kph) +102m
shoes: Charge Mixer

10.391km with 102m climb in 0:32:07. Home.
Uploaded with IpBike
7 PM

Running 57:20 intensity: (2:27 @1) + (35:06 @2) + (16:49 @3) + (1:54 @4) + (1:04 @5) 8.86 km (6:28 / km) +116m 6:04 / km
ahr:136 max:166

8.865km with 116m climb in 0:57:20
Bok training the Talbot. Not feeling at all sprightly so at the back for a lot.
Uploaded with IpBike

Monday Dec 5, 2016 #

7 AM

Cycling 33:16 [2] 10.64 km (19.2 kph) +71m
shoes: Charge Mixer

10.642km with 71m climb in 0:33:16. Work.
Uploaded with IpBike
6 PM

Cycling 34:08 [2] 10.33 km (18.2 kph) +107m
shoes: Charge Mixer

10.329km with 107m climb in 0:34:08. Home.
Uploaded with IpBike

Sunday Dec 4, 2016 #

2 PM

Mtb 29:36 [2] 8.71 km (17.7 kph) +99m
shoes: Lux

8.712km with 99m climb in 0:29:36. Some test track suspension fettling. Greasy and the vegitation a bit close with wide bars will go back narrow I think.
Uploaded with IpBike

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