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Training Log Archive: Ifor

In the 7 days ending Jun 5, 2016:

activity # timemileskm+mload
  Cycling10 4:29:36 60.31(13.4/h) 97.05(21.6/h) 853507.4
  MTBO1 2:36:00 31.0(5:02) 49.89(3:08) 885312.0
  Running2 1:56:17 10.08(11:32) 16.22(7:10) 611323.0
  cyclocross1 11:30 1.85(9.7/h) 2.98(15.6/h) 4623.0
  Total14 9:13:23 103.24(5:22) 166.15(3:20) 23951165.3
  [1-5]14 9:00:53

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MoTuWeThFrSaSu

Sunday Jun 5, 2016 #

9 AM

MTBO race 2:36:00 [2] 49.89 km (3:08 / km) +885m 2:52 / km

49.894km with 885m climb in 2:57:00. 3 hour mtbo score Woodbury common. Went for the big hill start up the new bits. Stuff coming up too quick, missed path for 24 so back up exit. Horses then big lorry so twice off bike dropping down from 23. Overshot again for 25 ended up on some dodgy gorse covered ground. Confused at 10 assumed on bridge and went back to get back up on it, very overgrown with nettles then put front wheel in hidden badger hole and straight over the bars stung all over. Not sure of route after 11 but more horses decided it. Ok over common fairly clear that should clear course. Rear tire going soft around 9 so most of the co2 canister into it. 8 ok. Unsure heading towards 7 manger to overshoot and went around about a good bit stoped to put more air in tire got compass out to relocate 400m past, scrappy going back gain lost 10 mins all told and more air needed. A bit of a fighting from here via last 2. 1km sprints then pump more air. One short 3 mins left at finish. Without messing up 7 would of still got last one using track pump at van for final out and back effort and of course would of had no issue without the puncture.

Very surprised to still take the win beating Ian.
Uploaded with IpBike
C • MTBO 2

Friday Jun 3, 2016 #

7 AM

Cycling 27:39 [2] 10.49 km (22.8 kph) +63m
shoes: Charge Mixer

10.490km with 63m climb in 0:27:39. Work. Cool.
Uploaded with IpBike
6 PM

Cycling 31:09 [2] 10.41 km (20.1 kph) +103m
shoes: Charge Mixer

10.406km with 103m climb in 0:31:09. Home.
Uploaded with IpBike

Thursday Jun 2, 2016 #

7 AM

Cycling 28:05 [2] 10.62 km (22.7 kph) +63m
shoes: Charge Mixer

10.618km with 63m climb in 0:28:05. Work.
Uploaded with IpBike
6 PM

Cycling 21:52 [2] 7.19 km (19.7 kph) +103m
shoes: Charge Mixer

7.190km with 103m climb in 0:21:52. To coumb dingle
Uploaded with IpBike
7 PM

Running 56:56 intensity: (13:42 @1) + (31:58 @2) + (9:54 @3) + (1:18 @4) + (4 @5) 7.34 km (7:46 / km) +281m 6:31 / km
ahr:129 max:161

7.336km with 281m climb in 0:57:01. Back to normal stiff old self. 4 hills steady pace.
Uploaded with IpBike
8 PM

Cycling 28:17 intensity: (4:20 @1) + (23:05 @2) + (52 @3) 9.41 km (20.0 kph) +86m
ahr:127 max:149 shoes: Charge Mixer

9.407km with 86m climb in 0:28:17. Home nasty head wind.
Uploaded with IpBike

Wednesday Jun 1, 2016 #

7 AM

Cycling 25:01 [2] 10.94 km (26.2 kph) +66m

10.941km with 66m climb in 0:25:01. Work.
Uploaded with IpBike
5 PM

Cycling 25:58 [2] 9.6 km (22.2 kph) +101m

9.600km with 101m climb in 0:25:58. To Oldbury court to help with cross race. Lap of course.
Uploaded with IpBike
6 PM

cyclocross 11:30 [2] 2.98 km (15.5 kph) +46m

2.983km with 46m climb in 0:11:30. Keeping warm.
Uploaded with IpBike
9 PM

Cycling 21:36 intensity: (12:30 @0) + (5:28 @1) + (2:44 @2) + (1 @3) + (35 @4) + (18 @5) 7.73 km (21.5 kph) +97m
max:164

7.730km with 97m climb in 0:21:36home after taking down course. No racing as short of marshals.
Uploaded with IpBike

Tuesday May 31, 2016 #

7 AM

Cycling 27:16 [2] 10.32 km (22.7 kph) +66m
shoes: Charge Mixer

10.324km with 66m climb in 0:27:16. Work good tail wind.
Uploaded with IpBike
C • UKC 3
5 PM

Cycling 32:43 [2] 10.35 km (19.0 kph) +105m
shoes: Charge Mixer

10.346km with 105m climb in 0:32:43. Home.
Uploaded with IpBike
7 PM

Running 59:21 intensity: (1:39 @1) + (10:24 @2) + (15:15 @3) + (18:21 @4) + (13:42 @5) 8.88 km (6:41 / km) +330m 5:38 / km
ahr:151 max:175

8.884km with 330m climb in 0:59:26. Bok training black horse. Standard 3 hills route easy on first but pushed on on long down and tried to stay with Michael up to Cadbury camp not much success there though. Then Tommi kept me honest up the last climb. tiring by end.
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