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Training Log: Ifor

In the last 7 days:

activity # timemileskm+m
  Cycling9 4:22:13 52.84(4:58) 85.04(3:05) 683
  Mtb2 1:07:40 12.69(5:20) 20.42(3:19) 254
  Orienteering1 1:01:36 5.22(11:48) 8.4(7:20) 161
  Running1 57:20 5.51(10:24) 8.86(6:28) 116
  Total13 7:28:49 76.26(5:53) 122.73(3:39) 1214
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Thursday Dec 8 #

7 AM

Cycling 34:53 [2] 10.59 km (3:18 / km) +72m 3:11 / km
shoes: Charge Mixer

10.590km with 72m climb in 0:34:53. Work head wind and not into pushing into it.
Uploaded with IpBike

Wednesday Dec 7 #

7 AM

Cycling 33:10 [2] 10.61 km (3:08 / km) +71m 3:01 / km
shoes: Charge Mixer

10.612km with 71m climb in 0:33:10. Work. Warm.
Uploaded with IpBike
6 PM

Cycling 32:16 [2] 10.38 km (3:07 / km) +106m 2:58 / km
shoes: Charge Mixer

10.376km with 106m climb in 0:32:16. Home.
Uploaded with IpBike

Tuesday Dec 6 #

7 AM

Cycling 31:47 [2] 10.55 km (3:01 / km) +68m 2:55 / km
shoes: Charge Mixer

10.550km with 68m climb in 0:31:47. Work. Damp and dark.
Uploaded with IpBike
5 PM

Cycling 32:07 [2] 10.39 km (3:05 / km) +102m 2:57 / km
shoes: Charge Mixer

10.391km with 102m climb in 0:32:07. Home.
Uploaded with IpBike
7 PM

Running 57:20 8.86 km (6:28 / km) +116m 6:04 / km
ahr:136 max:166

8.865km with 116m climb in 0:57:20
Bok training the Talbot. Not feeling at all sprightly so at the back for a lot.
Uploaded with IpBike

Monday Dec 5 #

7 AM

Cycling 33:16 [2] 10.64 km (3:08 / km) +71m 3:02 / km
shoes: Charge Mixer

10.642km with 71m climb in 0:33:16. Work.
Uploaded with IpBike
6 PM

Cycling 34:08 [2] 10.33 km (3:18 / km) +107m 3:09 / km
shoes: Charge Mixer

10.329km with 107m climb in 0:34:08. Home.
Uploaded with IpBike

Sunday Dec 4 #

2 PM

Mtb 29:36 [2] 8.71 km (3:24 / km) +99m 3:13 / km
shoes: Lux

8.712km with 99m climb in 0:29:36. Some test track suspension fettling. Greasy and the vegitation a bit close with wide bars will go back narrow I think.
Uploaded with IpBike

Saturday Dec 3 #

2 PM

Cycling 4:07 [2] 1.12 km (3:42 / km) +10m 3:32 / km
shoes: Lux

1.115km with 10m climb in 0:04:07. Checking new magnet less speed and cadence sensor setup.
Uploaded with IpBike
5 PM

Orienteering race 1:01:36 8.4 km (7:20 / km) +161m 6:41 / km
ahr:151 max:177

8.404km with 161m climb in 61:36. Leigh woods wnl. With odds and evens and course planed for Ben set off not expecting to clear. Not sure which half to do first but changing at north end seamed sensible so evens first as clearer route with them. 8, 6, 4, 18, 2, 16, went over on ankle coming out fairly hobblly into 20 and being carefull around depressions for 14 struggling to find 12 had to attack twice. 22 ok lucky to hear beep for 24 as had ended up just too low. Up and down for 26 half hour up towards top of climb so checked other side and decided to swap so missing 10 and 19 at very end. Bit of a circle on 21, 15 ok then route choice leg for 13 went back up and round. 17, 9, very glad to see 23, 5, 7. Only 5 mins left here so a choice of in early or go for 40 points at 25 but sure to be late. Went for the hard option so 25 and reverse back past 7, 5 for final 3 and 1. 16 points lost but 40 gained so the right decision.

Surprisingly it looks like I won beating Ben and matt I want do that very often any more.
Uploaded with IpBike

Friday Dec 2 #

7 AM

Cycling 26:29 [2] 10.43 km (2:32 / km) +76m 2:27 / km
shoes: Lux

10.434km with 76m climb in 0:26:29. Work warmer.
Lux now tubeless and with oval ring. Quicker than Tuesday I think the oval makes you push around the circle better or you feel the none roundness plus of course it may help in itself.
Uploaded with IpBike
6 PM

Mtb 38:04 [2] 11.71 km (3:15 / km) +155m 3:03 / km
shoes: Lux

11.707km with 155m climb in 0:38:04. Home over Purdown. Christened bike properly rear triangle collects more mud than I would like. Good time clearance though.

Uploaded with IpBike

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