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Training Log: Ifor

In the last 7 days:

activity # timemileskm+m
  Cycling6 3:18:40 39.18(5:04) 63.05(3:09) 580
  MTBO2 2:43:24 25.01(6:32) 40.24(4:04) 951
  Mtb1 2:37:53 27.16(5:49) 43.71(3:37) 757
  Running1 58:23 6.64(8:48) 10.69(5:28) 154
  Total10 9:38:20 97.99(5:54) 157.69(3:40) 2442
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Friday Feb 24 #

9 AM

Mtb 2:37:53 intensity: (2:02:19 @1) + (35:34 @2) 43.71 km (3:37 / km) +757m 3:19 / km
ahr:115 max:137 shoes: Lux

43.711km with 757m climb in 2:40:42. Cruz around the monkey then seeing where the blue went afterwards. A few trees down some trail maintenance where I could clear it but most will need a chainsaw.
Uploaded with IpBike

Wednesday Feb 22 #

7 AM

Cycling 34:28 [2] 10.66 km (3:14 / km) +86m 3:07 / km
shoes: Charge Mixer

10.657km with 86m climb in 0:34:28. Work damp.
Uploaded with IpBike
7 PM

Cycling 34:56 [2] 10.48 km (3:20 / km) +124m 3:09 / km
shoes: Charge Mixer

10.477km with 124m climb in 0:34:56. Home.
Uploaded with IpBike

Tuesday Feb 21 #

7 AM

Cycling 32:53 [2] 10.5 km (3:08 / km) +72m 3:02 / km
shoes: Charge Mixer

10.503km with 72m climb in 0:32:53. Work.
Uploaded with IpBike
5 PM

Cycling 32:28 [2] 10.43 km (3:07 / km) +124m 2:56 / km
shoes: Charge Mixer

10.430km with 124m climb in 0:32:28. Home damp.
Uploaded with IpBike
7 PM

Running 58:23 intensity: (53 @1) + (6:49 @2) + (12:26 @3) + (27:47 @4) + (10:28 @5) 10.69 km (5:28 / km) +154m 5:06 / km
ahr:152 max:176

10.685km with 154m climb in 0:58:23. Bok training the Cottage. 4 tonight with George and Paul joining Tereza. Damp and wind driving over so went opposite way to normal as wind looked to be better that way. Hard start with climb. Went the wrong way down cycle path in the woods looking for the hard surface which worked well, only 1 bike to pass. Pushed on along portway with Paul did not get blown away sp had to keep going. Regretting it for last km as getting stiff. Good job Phil did not show or we would of been put in our places.
Uploaded with IpBike

Monday Feb 20 #

7 AM

Cycling 32:21 [2] 10.6 km (3:03 / km) +65m 2:58 / km
shoes: Charge Mixer

10.601km with 65m climb in 0:32:21. Work.
Uploaded with IpBike
6 PM

Cycling 31:34 [2] 10.39 km (3:02 / km) +109m 2:53 / km
shoes: Charge Mixer

10.385km with 109m climb in 0:31:34. Home.
Uploaded with IpBike

Sunday Feb 19 #

10 AM

MTBO race 1:51:24 intensity: (2:24 @1) + (6:50 @2) + (31:08 @3) + (53:04 @4) + (17:58 @5) 30.5 km (3:39 / km) +702m 3:17 / km
ahr:153 max:168 shoes: Lux

30.502km with 702m climb in 1:51:24. final winter 2 hour event. Needed to do well to win league. Looked clearable on first site nothing too far from woods and no controls right at far end. Route not totally obverse.

Down first for 4 then some free style as bw not clear on ground then muddy when visable on and off to male progress to 15. Interesting descent and climb for 8. Missed new route for bw going to 2 but clear on the return. Out and back 9 road for 19 up zig-zags for 18 people going off map here. 3, 12 then pushing up hill and muddy for 5 quick down road 17, 21. Pleased with climb up to 22 fairly sure of clearing from here. Fast 14, 16, 23 nice descent to 2 out and back on road for 7. Young lad starting to push run bw as hit track climb for 1 he was quicker as I went around to staet so followed pushing upper bit. He then went straight over and I did round for 10 came out together. Got in front before 13 but past on the descent from it with big steps I bottled. Could not live with him up hill to 6 but he had not seen box when I got there so punshed infront. Was expecting to chase him to finish but he went somewhere else so by myself to end.

Cleared with 8 mins to spair. Surprised no one else cleared it.


Uploaded with IpBike

Looking at the splits I should of done 8 at the end between 10 and 13. The route I took to it was not the best anyway only 5th fastest of something like 5... probably lost 3-4 mins.
2 PM

MTBO 52:00 [2] 9.74 km (5:20 / km) +249m 4:44 / km
shoes: Lux

9.743km with 249m climb in 0:52:00. Potter collecting in 5 checkpoints. Alternate routes even more muddy.
Uploaded with IpBike

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