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Training Log: Ifor

In the last 7 days:

activity # timemileskm+m
  Cycling11 5:52:02 70.38(5:00) 113.27(3:06) 993
  Running2 1:26:54 8.82(9:51) 14.19(6:08) 289
  Orienteering1 1:09:28 7.05(9:51) 11.35(6:07) 238
  Mtb1 20:12 3.91(5:10) 6.29(3:13) 38
  Total15 8:48:36 90.16(5:52) 145.09(3:39) 1558
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Monday Mar 27 #

7 AM

Cycling 29:38 [2] 10.44 km (2:50 / km) +65m 2:45 / km
shoes: Charge Mixer

10.438km with 65m climb in 0:29:38. Work I suspect there was a tail wind.
Uploaded with IpBike
6 PM

Cycling 40:45 [2] 12.3 km (3:19 / km) +144m 3:08 / km
shoes: Charge Mixer

12.298km with 144m climb in 0:40:45. Very much a head wind home. Feeling very slow.
Uploaded with IpBike

Sunday Mar 26 #

12 PM

Orienteering race 1:09:28 intensity: (1:00 @1) + (24 @2) + (3:00 @3) + (29:16 @4) + (35:48 @5) 11.35 km (6:07 / km) +238m 5:33 / km
ahr:160 max:174

11.345km with 238m climb in 1:10:00. Midland champs Bentley. Was not expecting too much as a a bit easy and fast for me but surprised myself by coming 2nd m45 only 30 secs down as well. Best to ignore the M50 as well off there but quicker than Phil. Biggest mistake was about 20 second out of the start but fortunately looked up and saw the lake. A bit hesitant for 10 and in 1 knoll early for 11. Got with others after second road crossing which was good as one had the legs on me but was hesitant so I kept getting back in front.

Legs feeling the effort driving home. Will have to try and stretch.
Uploaded with IpBike

Saturday Mar 25 #

6 PM

Mtb 20:12 [2] 6.29 km (3:13 / km) +38m 3:07 / km
shoes: Lux

6.286km with 38m climb in 0:20:12. Testing map auto zoom and padding in new rear pads.
Uploaded with IpBike

Friday Mar 24 #

7 AM

Cycling 29:04 [2] 10.59 km (2:45 / km) +65m 2:40 / km
shoes: Charge Mixer

10.586km with 65m climb in 0:29:04. Work.
Uploaded with IpBike
7 PM

Cycling 34:22 [2] 10.46 km (3:17 / km) +103m 3:08 / km
shoes: Charge Mixer

10.462km with 103m climb in 0:34:22. Home.
Uploaded with IpBike

Thursday Mar 23 #

7 AM

Cycling 31:37 [2] 10.65 km (2:58 / km) +65m 2:53 / km
shoes: Charge Mixer

10.652km with 65m climb in 0:31:37. Work.
Uploaded with IpBike
6 PM

Cycling 23:52 [2] 7.15 km (3:20 / km) +105m 3:07 / km
shoes: Charge Mixer

7.147km with 105m climb in 0:23:52
To coumb dingle late.
Uploaded with IpBike
7 PM

Running 27:38 [2] 4.5 km (6:09 / km) +47m 5:50 / km

4.496km with 47m climb in 0:27:38. Just a couple of efforts with group. Fairly fast first one but weazy so joged next then one more fastish.
Uploaded with IpBike
8 PM

Cycling 33:30 [2] 9.59 km (3:30 / km) +95m 3:20 / km
shoes: Charge Mixer

9.585km with 95m climb in 0:33:30. Home head wind and egg beater self destruct issue.
Uploaded with IpBike

Wednesday Mar 22 #

7 AM

Cycling 33:31 [2] 10.64 km (3:09 / km) +69m 3:03 / km
shoes: Charge Mixer

10.644km with 69m climb in 0:33:31. Spitting with rain.
Uploaded with IpBike
6 PM

Cycling 34:10 [2] 10.43 km (3:17 / km) +104m 3:07 / km
shoes: Charge Mixer

10.428km with 104m climb in 0:34:10. Home.
Uploaded with IpBike

Tuesday Mar 21 #

7 AM

Cycling 31:43 [2] 10.58 km (3:00 / km) +67m 2:54 / km
shoes: Charge Mixer

10.582km with 67m climb in 0:31:43. Work.
Uploaded with IpBike
5 PM

Cycling 29:50 [2] 10.45 km (2:51 / km) +111m 2:43 / km
shoes: Charge Mixer

10.451km with 111m climb in 0:29:50. Home.
Uploaded with IpBike
7 PM

Running 59:16 intensity: (1:20 @1) + (16:46 @2) + (14:23 @3) + (17:05 @4) + (9:42 @5) 9.69 km (6:07 / km) +242m 5:26 / km
ahr:145 max:165

9.691km with 242m climb in 0:59:18. Bok training the angel. Jackie and Michael joining Tereza and me. Took the opportunity not to go as hard as recently but still pushed up zigzags and around the hill at the end but easy on the top section with Jackie.
Uploaded with IpBike

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