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Training Log: Ifor

In the last 7 days:

activity # timemileskm+mload
  Cycling9 4:31:28 56.44(4:49) 90.83(2:59) 759542.9
  Orienteering2 2:08:35 10.94(11:45) 17.61(7:18) 397362.2
  Running2 1:37:09 9.23(10:31) 14.86(6:32) 185194.3
  MTBO1 55:49 7.66(7:17) 12.33(4:32) 391161.6
  Mtb1 41:18 5.2(7:57) 8.36(4:56) 27482.6
  Total14 9:54:19 89.47(6:39) 143.99(4:08) 20061343.7
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Wednesday Sep 26 #

1 PM

MTBO race 30:49 [2] 7.33 km (4:12 / km) +241m 3:37 / km
shoes: Lux

7.326km with 241m climb in 0:30:49. Second half of mtbo. Forgot to start phone at start. I must stop doing that. Fairly straight forward nav but fairly physical messed up off path last control.
Uploaded with IpBike

MTBO race 25:00 [4] 5.0 km (5:00 / km) +150m 4:21 / km
shoes: Lux

First half of MTBO. No track as forgot to start phone. Nice riding nav ok coped with the indistinct path into 5 better than some.
2 PM

Mtb 41:18 [2] 8.36 km (4:56 / km) +274m 4:15 / km
shoes: Lux

8.364km with 274m climb in 0:41:18. Spin around red route starting from above car park. Nice stuff.
Uploaded with IpBike

Tuesday Sep 25 #

7 AM

Cycling 31:14 [2] 10.69 km (2:55 / km) +64m 2:50 / km
shoes: Charge Mixer

10.691km with 64m climb in 0:31:14. Work toastie in full winter kit.
Uploaded with IpBike
5 PM

Cycling 30:46 [2] 10.47 km (2:56 / km) +101m 2:48 / km
shoes: Charge Mixer

10.471km with 101m climb in 0:30:46. Home a bit over warm.
Uploaded with IpBike
7 PM

Running 1:07:20 [2] 10.06 km (6:41 / km) +114m 6:20 / km

10.064km with 114m climb in 1:07:20. Bok training live and let live. 12 out!!!. Nice moon.
Uploaded with IpBike

Monday Sep 24 #

7 AM

Cycling 30:57 [2] 10.68 km (2:54 / km) +62m 2:49 / km
shoes: Charge Mixer

10.678km with 62m climb in 0:30:57. Got to find long bottoms.
Uploaded with IpBike
5 PM

Cycling 32:29 [2] 10.48 km (3:06 / km) +102m 2:57 / km
shoes: Charge Mixer

10.475km with 102m climb in 0:32:29. Home.
Uploaded with IpBike

Sunday Sep 23 #

10 AM

Orienteering race 1:16:03 [2] 10.51 km (7:14 / km) +207m 6:35 / km

10.511km with 207m climb in 1:16:03. Caddihoe chace. Off 1.5 mins after Phil but no Mathew. Better course than yesterday. Got to see Phil coming out of 5 with him at 7 by taking. Safe path route. He was away again at 11 just not got the speed on the running legs. Surprised to be back with him at 16 on top of hill messed next one up a bit and he was back past and off on the simpler running.
Uploaded with IpBike

Saturday Sep 22 #

11 AM

Orienteering race 52:32 [4] 7.1 km (7:24 / km) +190m 6:32 / km

Caddihoe day 1. Wet run fairly straight forward nav possibly number 1 was the hardest. A bit off line close to the controls but always saw them so never more than 20s lost. Was a bit doubtfull of the exactness of the map and learny not to trust the veg too much. A bit too much of a CC run for the last third for my liking. well off Clive but not far off Mathew and phill so hopping for a technical start to the chase tomorrow.

Carried the phone around but had forgotten to start recording today so another tracking failure.

Friday Sep 21 #

7 AM

Cycling 32:26 [2] 10.65 km (3:03 / km) +62m 2:57 / km
shoes: Charge Mixer

10.655km with 62m climb in 0:32:26. Work a big tree down by mod but passable.
Uploaded with IpBike
6 PM

Cycling 30:52 [2] 10.44 km (2:57 / km) +102m 2:49 / km
shoes: Charge Mixer

10.445km with 102m climb in 0:30:52. Home.
Uploaded with IpBike

Thursday Sep 20 #

7 AM

Cycling 32:40 [2] 10.67 km (3:04 / km) +62m 2:59 / km
shoes: Charge Mixer

10.667km with 62m climb in 0:32:40. Work.
Uploaded with IpBike
6 PM

Cycling 22:47 [2] 7.21 km (3:10 / km) +108m 2:56 / km
shoes: Charge Mixer

7.213km with 108m climb in 0:22:47. To Westbury.
Uploaded with IpBike
7 PM

Running 29:49 [2] 4.79 km (6:13 / km) +71m 5:47 / km

4.794km with 71m climb in 0:29:49. Intervals for the first time in a while. Did 2/3 of the session. 30, 60, 120, 60, 30 all with just 30s whist was hard. 2 m8ns and same again. Windy on field and wet for second set.
Uploaded with IpBike

Cycling 27:17 [2] 9.54 km (2:52 / km) +96m 2:43 / km
shoes: Charge Mixer

9.540km with 96m climb in 0:27:17. Home.
Uploaded with IpBike

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