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Training Log Archive: Ifor

In the 7 days ending Jul 11, 2011:

activity	#	time	miles		km		+m	load
Cycling	12	8:51:26	128.06	(14.5/h)	206.1	(23.3/h)	1750	1126.4
Running	3	2:05:00	13.05	(9:35)	21.0	(5:57)	600	280.0
MTBO	2	1:27:26	15.29	(5:43)	24.6	(3:33)	580	354.8
Total	14	12:23:52	156.4	(4:45)	251.7	(2:57)	2930	1761.2

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Monday Jul 11, 2011 #

8 AM

Cycling (road) 32:30 [2] 11.8 km (21.8 kph) +90m
shoes: Charge Mixer

ITW
11.878 08:34:35 1.3 20:51:22 0.5 85 -96 1.5

7 PM

Cycling (road) 50:58 [2] 18.6 km (21.9 kph) +180m
shoes: Charge Mixer

Work to Blaze then on home.
18.618 00:50:58 20 01:36:39 27.9 187 -179 2.3

Running (fell) 30:00 4.0 km (7:30 / km) +300m 5:27 / km

Late getting down to blaze. Ran 4 hills with shortest route in between. pushed the ups a bit.

Was Westbury Wipeout junior race. Looked like a realy fun course from what I saw but I would of strugled ducking down to get under the bridges up the stream. Would of been interesting it it had rained a bit today...

Sunday Jul 10, 2011 #

9 AM

Cycling (road) 2:30:00 [2] 64.0 km (25.6 kph) +600m
shoes: Scott RC1

Shirenewton devauden route. nice steady recovery ride.

Saturday Jul 9, 2011 #

Event: Sheffield MTBO Weekend

12 PM

MTBO race 59:59 [5] 17.6 km (3:24 / km) +450m 3:01 / km
max:180 shoes: Blur

Wharncliffe MTBO. A bit of a delayed start as the course was replanned in the marning and the maps needed amending. At least fairly well warmed up.

Going to one on the first rough bit the front fork bottomed out hard at about half travel, I ended up off ther bike in the stream... Frustrating riding on the rough stuff all the way around as I had the right bike but the fork just meant I could not push hard like I wanted to and on the downhill bits it was bottoming out virtualy straight away and I ended up running most of them.

Nav useless, doubled back at junction at 2 30 secs. went straight down road instead of along power lines for 3 then doubled back instead of carrying on from where I was when I realised my error 2 mins. Went straight past 10 thinking 11 was next 1.30...

A bit frustrating, the nav was useless and even with the folk if I had just not been stupid I should of been up the front...

Need to find manual for fork as somthing is not right.

29.664 01:42:51 17.3 20:56:09 1.4 658 -670 4.4
00:22:14 00:24:02 00:08:26 00:10:32 00:47:05 180 143

From ___________________________________________________________________bike_logs

C • Bad day at the office!? 3

Cycling warm up/down 40:00 [2] 12.0 km (18.0 kph) +150m
shoes: Blur

Warm up and back after finish. Lots of up and down the track by the start waiting for a map.

3 PM

MTBO 27:27 [2] 7.0 km (3:55 / km) +130m 3:35 / km
shoes: Blur

Collecting in 3 controls.

7.088 00:27:27 15.4 02:34:40 2.7 129 -133 3.6

Friday Jul 8, 2011 #

8 AM

Cycling (road) 31:33 [3] 11.8 km (22.4 kph) +80m
shoes: Charge Mixer

ITW
11.866 00:31:33 22.5 00:33:04 21.5 87 -93 1.5

3 PM

Cycling (road) 32:00 [3] 12.6 km (23.6 kph) +90m
shoes: Charge Mixer

HFW Punctured...

12.297 00:30:15 24.3 00:48:07 15.3 95 -92 1.5

Thursday Jul 7, 2011 #

8 AM

Cycling (road) 34:34 [2] 11.8 km (20.5 kph) +80m
shoes: Charge Mixer

ITW windy.
11.853 00:34:34 20.5 00:37:51 18.7 83 -93 1.4

7 PM

Cycling (road) 37:49 [2] 14.7 km (23.3 kph) +120m
shoes: Charge Mixer

Work to coumb dingle then on home.
14.694 00:37:49 23.3 01:53:31 7.7 126 -120 1.6

Running (mixed) 35:00 [2] 6.0 km (5:50 / km) +100m 5:23 / km

Slight pull in right buttock setting off so no efforts just a gentle run though Blaise. Feeling better at the end.

Wednesday Jul 6, 2011 #

8 AM

Cycling (road) 31:43 [2] 11.8 km (22.3 kph) +80m
shoes: Charge Mixer

ITW
11.856 00:31:43 22.4 14:09:26 0.8 84 -89 1.4

7 PM

Cycling (road) 29:42 [2] 12.6 km (25.5 kph) +100m

HFW a bit wet.
12.671 00:29:42 25.5 00:32:06 23.6 97 -87 1.4

Tuesday Jul 5, 2011 #

8 AM

Cycling (road) 30:08 [2] 11.8 km (23.5 kph) +80m
shoes: Charge Mixer

ITW
11.839 00:30:08 23.5 00:32:04 22.1 83 -89 1.4

5 PM

Cycling (road) 30:29 [2] 12.6 km (24.8 kph) +100m
shoes: Charge Mixer

HFW
12.637 00:30:29 24.8 00:33:39 22.5 98 -88 1.4

7 PM

Running 1:00:00 [2] 11.0 km (5:27 / km) +200m 5:00 / km

Bok training. The Swan. Only PaulG Pete and myself. Usual route flat bit first then the hills. Going better than I expected after raceing yesterday. Good steady pace with very little stoping probobly helped.

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