Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Apr 8, 2017:

activity	#	time	miles		km		+m	load
Cycling	11	5:43:05	69.49	(12.2/h)	111.83	(19.6/h)	927	684.8
MTBO	2	4:10:41	37.65	(6:39)	60.59	(4:08)	1232	870.1
Running	3	3:04:56	17.42	(10:37)	28.03	(6:36)	1175	420.1
Total	16	12:58:42	124.56	(6:15)	200.46	(3:53)	3334	1974.9
[1-5]	16	12:58:40

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Saturday Apr 8, 2017 #

11 AM

Running race 1:02:45 [2] 11.42 km (5:30 / km) +546m 4:26 / km

11.418km with 546m climb in 1:02:45. Sugar loaf fell race. Not much else on this weekend and I needed the run out with JK next weekend. Done it before once years ago. Tooked in behind Mark Saunders up initial road bit finding it hard. Went past before getting onto path and started feeling better once down to a walk for steep bit in wood. Got off the front of the group I was with at the top so trying to stride out and pull in those in the group in front along the long ridge run. Just about got there for the the climb to the top and passing at the walk. Soon past Richard on the descent on the steep bit then just tiring to go as fast as possible on the long gentle drop. Could not keep with the pair around me at the end.

A very pleasing run infront of Richard not too far back from Mark Burley. Need to try and stop the legs getting too stiff, will have to get on bike tomorrow morning.
Uploaded with IpBike

C • Good Effort 2

Friday Apr 7, 2017 #

7 AM

Cycling 30:35 [2] 10.67 km (20.9 kph) +67m
shoes: Charge Mixer

10.674km with 67m climb in 0:30:35. Work.
Uploaded with IpBike

7 PM

Cycling 33:19 [2] 10.45 km (18.8 kph) +103m
shoes: Charge Mixer

10.453km with 103m climb in 0:33:19. Home.
Uploaded with IpBike

Thursday Apr 6, 2017 #

7 AM

Cycling 31:16 [2] 10.68 km (20.5 kph) +63m
shoes: Charge Mixer

10.678km with 63m climb in 0:31:16. Work.
Uploaded with IpBike

6 PM

Cycling 22:32 [2] 7.21 km (19.2 kph) +103m
shoes: Charge Mixer

7.213km with 103m climb in 0:22:32. To coumb dingle.
Uploaded with IpBike

7 PM

Running 59:11 7.46 km (7:56 / km) +399m 6:16 / km
ahr:135 max:173

7.457km with 399m climb in 0:59:11. Six hills with proper efforts. Very pleased to manage to do this at all only did 6 hills once last year and feeling up to efforts on the hills has been rare. Will have to see what strava thinks compared to previous attempts.
Uploaded with IpBike

8 PM

Cycling 27:06 9.54 km (21.1 kph) +85m
ahr:128 max:149 shoes: Charge Mixer

9.544km with 85m climb in 0:27:06. Home.
Uploaded with IpBike

Wednesday Apr 5, 2017 #

7 AM

Cycling 32:29 [2] 10.64 km (19.7 kph) +66m
shoes: Charge Mixer

10.637km with 66m climb in 0:32:29. Work.
Uploaded with IpBike

7 PM

Cycling 34:50 [2] 10.43 km (18.0 kph) +103m
shoes: Charge Mixer

10.434km with 103m climb in 0:34:50. Home.
Uploaded with IpBike

Tuesday Apr 4, 2017 #

7 AM

Cycling 31:53 [2] 10.62 km (20.0 kph) +64m
shoes: Charge Mixer

10.616km with 64m climb in 0:31:53. Work.
Uploaded with IpBike

5 PM

Cycling 33:02 [2] 10.46 km (19.0 kph) +107m
shoes: Charge Mixer

10.462km with 107m climb in 0:33:02
Home.
Uploaded with IpBike

7 PM

Running 1:03:00 9.16 km (6:53 / km) +230m 6:07 / km
ahr:135 max:155

9.157km with 230m climb in 1:03:00. Bok training the priory. Helen back joining Tereza Tommi and me. Nice but muddy up through word then quickly across to do the other wooded bit before too dark. Not pushing on happy with just an easy pace. Tommi and Tereza doing a good bit of looping back.

Phil and Jenny joined us in the pub so some good catching up.
Uploaded with IpBike

Monday Apr 3, 2017 #

7 AM

Cycling 32:52 [2] 10.68 km (19.5 kph) +63m
shoes: Charge Mixer

10.676km with 63m climb in 0:32:52. Work.
Uploaded with IpBike

7 PM

Cycling 33:11 [2] 10.44 km (18.9 kph) +103m
shoes: Charge Mixer

10.443km with 103m climb in 0:33:11
Uploaded with IpBike

Sunday Apr 2, 2017 #

Event: SW MBO League 1

9 AM

MTBO race 2:52:54 44.0 km (3:56 / km) +800m 3:36 / km
ahr:141 max:160 shoes: Lux

25.714km with 579m climb in 1:43:57. Mtbo 3 hour score Woodbury common with the usual tricky nav. Odds and evens format. Went odd blue first which was not right. Clearly not clearable and 40 pointer on red an obvious drop rest of red a good route in about half the time. As it was did all but 1 blue in 1.45 the out and back 19 which was muddy and big climb was probably not worth it. Coming back had to miss 2 fairly easy reds.

Phone trouble again stoped after changeover and I was not getting the 20 minute feedback realised but was then guessing the time all the way in 7 mins early in the end so could of got one of the missing reds. Need to get a watch as backup.

Still good enough to win comfortably in the end.
Uploaded with IpBike

Adjusted stats with a bit of a guess for the full lot.

2 PM

MTBO 1:17:47 [2] 16.59 km (4:41 / km) +432m 4:09 / km
shoes: Lux

16.595km with 432m climb in 1:17:47. Collecting controls. Nice little spin in the sun. Took some alternate routes.
Uploaded with IpBike

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