Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Oct 14, 2017:

activity	#	time	miles		km		+m	load
Cycling	10	5:44:59	68.77	(12.0/h)	110.68	(19.2/h)	937	690.0
Running	1	51:02	5.4	(9:28)	8.68	(5:53)	56	102.1
Total	11	6:36:01	74.17	(5:20)	119.36	(3:19)	993	792.0

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Friday Oct 13, 2017 #

7 AM

Cycling 34:20 [2] 10.64 km (18.6 kph) +69m
shoes: Charge Mixer

10.640km with 69m climb in 0:34:20. Work.
Uploaded with IpBike

7 PM

Cycling 33:27 [2] 10.39 km (18.6 kph) +103m
shoes: Charge Mixer

10.389km with 103m climb in 0:33:27. late home.

Uploaded with IpBike

Thursday Oct 12, 2017 #

8 AM

Cycling 32:26 [2] 10.42 km (19.3 kph) +64m
shoes: Charge Mixer

10.419km with 64m climb in 0:32:26. Work late after waiting for tree surgeon.
Uploaded with IpBike

6 PM

Cycling 21:18 [2] 6.97 km (19.6 kph) +97m
shoes: Charge Mixer

6.965km with 97m climb in 0:21:18. To Westbury. Going well up the hill not surprising as had left bag with running kit at work.
Uploaded with IpBike

Cycling 27:28 [2] 9.43 km (20.6 kph) +83m
shoes: Charge Mixer

9.430km with 83m climb in 0:27:28. Home.
Uploaded with IpBike

Wednesday Oct 11, 2017 #

7 AM

Cycling 33:21 [2] 10.53 km (18.9 kph) +73m
shoes: Charge Mixer

10.526km with 73m climb in 0:33:21. Work.
Uploaded with IpBike

7 PM

Cycling 33:35 [2] 10.38 km (18.5 kph) +111m
shoes: Charge Mixer

10.383km with 111m climb in 0:33:35. Home.
Uploaded with IpBike

Tuesday Oct 10, 2017 #

7 AM

Cycling 33:24 [2] 10.53 km (18.9 kph) +67m
shoes: Charge Mixer

10.535km with 67m climb in 0:33:24
Uploaded with IpBike

5 PM

Cycling 30:38 [2] 10.4 km (20.4 kph) +104m
shoes: Charge Mixer

10.404km with 104m climb in 0:30:38
Uploaded with IpBike

7 PM

Running 51:02 [2] 8.68 km (5:53 / km) +56m 5:42 / km

8.683km with 56m climb in 0:51:02. Bok training the water tower intervals. Warmup lap and joined by Scott to make 5. Plan was 5 * 2 mins 1 recovery and straight into 5 *1 still off 1 min. Too fast on first after Scott shot off so all dieing after 5. Took a bigger break before the 1 mins. Hard session. Pub good after.
Uploaded with IpBike

first 2 min chasing Scot at the start was done at 3:26 min/km 5th one on the same bit of the lap was down to 5:54 which explains a lot.

Scary that I used to be able to do 10km at that sort of pace and I am dead after one 2 min effort now and it was slightly downhill.

Monday Oct 9, 2017 #

7 AM

Cycling 32:37 [2] 10.58 km (19.5 kph) +65m
shoes: Charge Mixer

10.584km with 65m climb in 0:32:37. damp.
Uploaded with IpBike

5 PM

Cycling 32:25 [2] 10.4 km (19.2 kph) +101m
shoes: Charge Mixer

10.402km with 101m climb in 0:32:25. Home.
Uploaded with IpBike

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