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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Apr 7, 2014:

activity # timemileskm+mload
  Cycling12 8:08:44 99.29(12.2/h) 159.8(19.6/h) 15201075.2
  Running1 42:57 3.81(11:16) 6.14(7:00) 4177.9
  Total13 8:51:41 103.1(5:09) 165.93(3:12) 15611153.2

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Monday Apr 7, 2014 #

7 AM

Cycling race 37:17 [2] 11.19 km (18.0 kph) +60m
shoes: Charge Mixer

11.187km with 60m climb in 37:17. Work wet and head wind.
Uploaded with IpBike
7 PM

Cycling race 36:21 [2] 11.58 km (19.1 kph) +137m
shoes: Charge Mixer

11.579km with 137m climb in 36:21. Home windy.
Uploaded with IpBike

Sunday Apr 6, 2014 #

Event: MMBO Spring series
 
9 AM

Cycling 16:06 intensity: (15:01 @2) + (20 @3) + (45 @4) 4.53 km (16.9 kph) +69m
ahr:158 max:225 shoes: Scale

4.527km with 69m climb in 16:06. Suffering high resting hr on Saturday 85 rather than expected low 50s then getting on bike to ride to event center clearly bad readings 150+ just getting out of the van. Proper dodgy stuff while getting lost going to start decided just to cruise around no racing today.
Uploaded with IpBike

manually edited out zone 5 stuff to 2...
10 AM

Cycling 2:48:47 intensity: (4:17 @1) + (44:27 @2) + (1:03:54 @3) + (50:22 @4) + (5:47 @5) 51.71 km (18.4 kph) +768m
ahr:144 max:164 shoes: Scale

51.714km with 768m climb in 2:48:47. 3 hour mtbo score cannock chase. 1:50 000 map was useless really need 1:25000 like last 2 weeks. Dodgy hr before so just a none racing medium fast cruise. North to start terrible getting out of event center should of reversed the way I came in. 19 13 9 decided to miss 8 1 and 2 doing 7 6 3 then 4 5 trouble with one way streets in rugely 10 11 14 15 a bit proud about town for 16 21 very tempted to cut through but went round for 24 23 finally 25 and decided to just head back as not racing so sloped the come I'm late with 18 option.

Hr far better than during warm-up mostly all ok felt comfortable at the pace I was doing was a bit surprised how fast I was going for the effort.
Uploaded with IpBike
1 PM

Cycling 4:45 intensity: (1:38 @1) + (2:55 @2) + (12 @3) 1.82 km (23.0 kph) +2m
ahr:118 max:140 shoes: Scale

1.819km with 2m climb in 4:45. Back to van.
Uploaded with IpBike

Friday Apr 4, 2014 #

7 AM

Cycling race 32:56 [2] 11.56 km (21.1 kph) +54m
shoes: Charge Mixer

11.564km with 54m climb in 32:56. Work.
Uploaded with IpBike
7 PM

Cycling race 31:16 [2] 11.35 km (21.8 kph) +90m
shoes: Charge Mixer

11.352km with 90m climb in 31:16. Home.
Uploaded with IpBike

Thursday Apr 3, 2014 #

7 AM

Cycling race 29:04 intensity: (22:05 @1) + (6:59 @2) 10.86 km (22.4 kph) +49m
ahr:110 max:135 shoes: Charge Mixer

10.860km with 49m climb in 29:04. Work.
Uploaded with IpBike
9 PM

Cycling race 33:22 intensity: (28:46 @1) + (4:36 @2) 10.75 km (19.3 kph) +92m
ahr:106 max:131 shoes: Charge Mixer

10.750km with 92m climb in 33:22. Home.
Uploaded with IpBike

Wednesday Apr 2, 2014 #

7 AM

Cycling race 32:00 [2] 11.53 km (21.6 kph) +57m
shoes: Charge Mixer

11.534km with 57m climb in 32:00. Work.
Uploaded with IpBike
7 PM

Cycling race 33:48 [2] 11.38 km (20.2 kph) +95m
shoes: Charge Mixer

11.376km with 95m climb in 33:48. Home.
Uploaded with IpBike

Tuesday Apr 1, 2014 #

7 AM

Cycling race 33:02 intensity: (29:29 @1) + (3:33 @2) 11.53 km (20.9 kph) +47m
ahr:101 max:126 shoes: Charge Mixer

11.534km with 47m climb in 33:02
Uploaded with IpBike
7 PM

Running 42:57 intensity: (8:22 @1) + (34:11 @2) + (24 @3) 6.14 km (7:00 / km) +41m 6:46 / km
ahr:125 max:141

6.135km with 41m climb in 43:03. Bok training The Lamb iron Acton according to the web site but no one else there. Just as well as feeling terrible just abort managed small loop by river and path by the rookery which was very noisy. How did I run so well last week?
Uploaded with IpBike
C • No one there 3

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