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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Jan 14, 2017:

activity # timemileskm+mload
  Cycling11 6:14:05 72.16(11.6/h) 116.13(18.6/h) 1127743.2
  Running2 1:31:08 8.02(11:21) 12.91(7:03) 216196.8
  Orienteering1 1:03:40 3.62(17:35) 5.83(10:55) 216127.3
  Total13 8:48:53 83.81(6:19) 134.87(3:55) 15591067.3

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Saturday Jan 14, 2017 #

5 PM

Orienteering race 1:03:40 [2] 5.83 km (10:55 / km) +216m 9:13 / km

5.829km with 216m climb in 0:63.40. Qo night event Staple hill. Don't think I have run on an area with such a mix of terrain. Some delightfully open beach wood and brambely mashy hell.

Did blues first 116 108 107 all nice then some bad bits though to 118 111 115 105. Decided to skip 106 here as only 15 points qnd a long way. Relay nice bits for 112 120 change over to red on the half hour. 114 the best stuff down to 119 should of gone up around rough open but went down and into brambles hell 3 or 4 mins of fighting often on hands and knees to 104 decided to skip climb for 103 and 102 so straight for 117 where there was more hell but in thigh deep marsh as well as the brambles. 113 and sure to ne late 109 skipped 110 as light playing silly buggets for last few. Slog up hill as hard as I could for 3.40 late. 420 minus 37 out of 500.
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Friday Jan 13, 2017 #

7 AM

Cycling 36:40 [2] 11.03 km (18.0 kph) +85m
shoes: Charge Mixer

11.033km with 85m climb in 0:36:40. Work some more Road than normal as a dusting of snow.
Uploaded with IpBike
5 PM

Cycling 40:24 [2] 11.69 km (17.4 kph) +151m
shoes: Charge Mixer

11.695km with 151m climb in 0:40:24. Home.
Uploaded with IpBike

Thursday Jan 12, 2017 #

7 AM

Cycling 32:15 [2] 10.55 km (19.6 kph) +68m
shoes: Charge Mixer

10.550km with 68m climb in 0:32:15. Work. Before the rain.
Uploaded with IpBike
6 PM

Cycling 23:47 [2] 7.13 km (18.0 kph) +105m
shoes: Charge Mixer

7.128km with 105m climb in 0:23:47. To coumb dingle.
Uploaded with IpBike
7 PM

Running 31:07 intensity: (4:19 @1) + (18:24 @2) + (4:36 @3) + (3:21 @4) + (27 @5) 4.87 km (6:24 / km) +38m 6:09 / km
ahr:134 max:163

4.868km with 38m climb in 0:31:07. Someone from British athletics in doing a special session so not so good. Went and did my own thing after the warmup. Just a few gentle efforts.
Uploaded with IpBike

Cycling 28:37 intensity: (7:12 @1) + (19:12 @2) + (2:13 @3) 9.94 km (20.8 kph) +103m
ahr:126 max:148 shoes: Charge Mixer

9.942km with 103m climb in 0:28:37. Home.
Uploaded with IpBike

Wednesday Jan 11, 2017 #

7 AM

Cycling 33:02 [2] 10.63 km (19.3 kph) +70m
shoes: Charge Mixer

10.625km with 70m climb in 0:33:02. Work.
Uploaded with IpBike
6 PM

Cycling 37:51 [2] 11.1 km (17.6 kph) +147m
shoes: Charge Mixer

11.095km with 147m climb in 0:37:51. Home.
Uploaded with IpBike

Tuesday Jan 10, 2017 #

7 AM

Cycling 32:49 [2] 10.64 km (19.5 kph) +67m
shoes: Charge Mixer

10.640km with 67m climb in 0:32:49. Work.
Uploaded with IpBike
5 PM

Cycling 32:46 [2] 10.4 km (19.0 kph) +111m
shoes: Charge Mixer

10.396km with 111m climb in 0:32:46. Home.
Uploaded with IpBike
7 PM

Running 1:00:01 intensity: (3:24 @1) + (47:15 @2) + (9:10 @3) + (12 @4) 8.05 km (7:28 / km) +178m 6:43 / km
ahr:132 max:151

8.046km with 178m climb in 1:00:01. Bok training Long Ashton. Took alternative route around back of vilage. A couple of newcomers so a bit of looping back. Pace suited me just easy recovery
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Monday Jan 9, 2017 #

7 AM

Cycling 34:05 [2] 10.63 km (18.7 kph) +70m
shoes: Charge Mixer

10.633km with 70m climb in 0:34:05. Work.
Uploaded with IpBike
6 PM

Cycling 41:49 [2] 12.39 km (17.8 kph) +150m
shoes: Charge Mixer

12.392km with 150m climb in 0:41:49. Home.
Uploaded with IpBike

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