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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BrianW

In the 7 days ending Dec 5, 2021:

activity # timemileskm+m
  Zwift7 6:53:54 137.34(3:01) 221.03(1:52) 2096
  Urban Orienteering1 48:21 4.77(10:08) 7.67(6:18) 86
  Total8 7:42:15 142.11(3:15) 228.7(2:01) 2182
  [1-5]8 7:16:01

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MoTuWeThFrSaSu

Sunday Dec 5, 2021 #

10 AM

Zwift warm up/down (Warm Up ) 21:27 intensity: (9:19 @0) + (10:18 @1) + (1:50 @2) 10.46 km (2:03 / km) +54m 2:00 / km
ahr:91 max:107

Warm Up / Route Badge Hunt....Lutece Express, Paris
11 AM

Zwift 38:09 intensity: (3 @1) + (5:54 @2) + (22:29 @3) + (9:25 @4) + (18 @5) 25.43 km (1:30 / km) +625m 1:20 / km
ahr:120 max:140

Neokyo Badge Hunt - Stage 2, Wandering Flats.
900 riders! After settling was about 465 so aimed for top half. Peeps obv. went off too fast or over ambitious as worked through with various groups to finish somewhere around the 300 mark.... not too shabby!
12 PM

Zwift warm up/down (Warm Down) 10:17 intensity: (5 @0) + (2:55 @1) + (6:02 @2) + (1:15 @3) 2.35 km (4:23 / km) +120m 3:29 / km
ahr:104 max:118

Innsbruck, Warm Down... (un)lucky dip - start of R.G.V. route - uphill slog!!

Saturday Dec 4, 2021 #

12 PM

Zwift warm up/down (Warm Up) 15:47 intensity: (4:18 @0) + (10:41 @1) + (18 @2) + (30 @3) 7.77 km (2:02 / km) +21m 2:00 / km
ahr:92 max:124

Pre SpinDown Warm Up

Zwift warm up/down (Warm Up) 11:24 intensity: (1:53 @0) + (7:59 @1) + (1:32 @2) 6.19 km (1:50 / km) +15m 1:49 / km
ahr:95 max:105

Warm Up too....

Zwift 1:15:39 intensity: (24 @1) + (5:44 @2) + (33:15 @3) + (36:16 @4) 41.38 km (1:50 / km) +444m 1:44 / km
ahr:122 max:134

La Ruta Colombia Sura. Riding as a C Cat, got into a nice little huddle with 2 x D's then picked up a B. Dropped the 3 on the final climb but got caught and passed on the descent by 1 of the chasers.
Fun...if not Hard!

Zwift warm up/down (Warm Down) 10:19 intensity: (23 @0) + (7:17 @1) + (2:39 @2) 5.29 km (1:57 / km) +15m 1:55 / km
ahr:98 max:107

Warm Down

Friday Dec 3, 2021 #

9 AM

Note

All day helping install new false ceiling in the garage....bushed!!

Thursday Dec 2, 2021 #

1 PM

Zwift warm up/down (Warm Up) 18:01 intensity: (6:06 @0) + (10:05 @1) + (1:50 @2) 7.14 km (2:31 / km) +105m 2:21 / km
ahr:92 max:109

Random Warm Up pre SpinDown

Zwift 14:26 intensity: (4:03 @2) + (2:06 @3) + (8:08 @4) + (9 @5) 9.8 km (1:28 / km) +1m 1:28 / km
ahr:122 max:138

Neokyo Badge Hunt - Stage 1 - Sleepless City
Quick Start, got passed pretty quickly by many riders then settled(!) into a good (fast for me) group!

Zwift 18:59 intensity: (25 @0) + (19 @1) + (14:33 @2) + (3:42 @3) 10.0 km (1:54 / km) +106m 1:48 / km
ahr:108 max:117

Route Bagging - New York, Park Perimeter Loop

Zwift warm up/down (Warm Down) 17:37 intensity: (29 @0) + (1:33 @1) + (15:29 @2) + (6 @3) 5.08 km (3:28 / km) +113m 3:07 / km
ahr:105 max:113

Warm Down...sort of - Route Bagging, Valley to Mountaintop

Wednesday Dec 1, 2021 #

5 PM

Urban Orienteering race 48:21 [3] 7.67 km (6:18 / km) +86m 5:58 / km
shoes: Wave Inspire 15 Navy

Kirkby Lonsdale Urban Night, one of the most fun events of the year :)
RouteGadget

Tuesday Nov 30, 2021 #

1 PM

Zwift warm up/down (Warm Up) 10:25 intensity: (1:09 @0) + (7:05 @1) + (2:11 @2) 5.34 km (1:57 / km) +28m 1:54 / km
ahr:95 max:110

Warm Up

Zwift 1:00:15 intensity: (20 @0) + (14 @1) + (18:49 @2) + (37:46 @3) + (3:06 @4) 34.71 km (1:44 / km) +150m 1:42 / km
ahr:115 max:136

Mixed (C + D) foolishly opted for C and promptly got dropped out of the gate.....again. Settled into solo mode for 30 mins then leading C group caught me. Champs Eleysees loop at 6.6k / 40m per lap, managed to hang with them for the remaining 30 minutes. Not sure if I'd have managed that had I bust a gut at the start to get onto the Yellow Beacon. Might revert back to D Cat and try C again if I'm a bit fresher. Watts per KG suggests I should be able to do it, reality suggests otherwise!

Zwift warm up/down (Warm Down) 11:00 intensity: (22 @0) + (3:50 @1) + (6:06 @2) + (42 @3) 6.39 km (1:43 / km) +16m 1:42 / km
ahr:102 max:114

Warm Down

Monday Nov 29, 2021 #

10 AM

Zwift warm up/down (Warm Up) 8:47 intensity: (35 @0) + (6:37 @1) + (1:35 @2) 4.67 km (1:53 / km)
ahr:96 max:105

Warm Up.... didn't leave myself enough time....again!

Zwift 1:00:18 intensity: (23 @1) + (7:58 @2) + (40:34 @3) + (10:38 @4) + (45 @5) 33.71 km (1:47 / km) +260m 1:43 / km
ahr:119 max:140

Got dropped in the last 10 minutes... obv. a bit tired, until then had a nice little group going.

Zwift warm up/down (Warm Down) 11:04 intensity: (50 @0) + (9:56 @1) + (18 @2) 5.33 km (2:05 / km) +22m 2:02 / km
ahr:95 max:101

Warm Down

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