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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Cycling11 5:25:02 68.96(4:43) 110.98(2:56) 903
  Running2 1:30:16 8.7(10:22) 14.01(6:27) 268
  Total12 6:55:18 77.66(5:21) 124.99(3:19) 1171

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Friday Sep 23, 2016 #

7 AM

Cycling 29:53 [2] 10.62 km (2:49 / km) +60m 2:44 / km
shoes: Charge Mixer

10.616km with 60m climb in 0:29:53
Uploaded with IpBike
7 PM

Cycling 31:12 [2] 10.37 km (3:00 / km) +106m 2:52 / km
shoes: Charge Mixer

10.374km with 106m climb in 0:31:12. Home.
Uploaded with IpBike

Thursday Sep 22, 2016 #

7 AM

Cycling 30:06 [2] 10.58 km (2:51 / km) +62m 2:46 / km
shoes: Charge Mixer

10.584km with 62m climb in 0:30:06. Work.
Uploaded with IpBike
6 PM

Cycling 21:35 [2] 7.17 km (3:01 / km) +99m 2:49 / km
shoes: Charge Mixer

7.166km with 99m climb in 0:21:35. To coumb dingle.
Uploaded with IpBike
7 PM

Running 21:43 [2] 3.91 km (5:34 / km) +24m 5:24 / km

3.907km with 24m climb in 0:21:43. First intervals in months. Only ever intending to do half the session. Speed felt good first couple but then breathing not so good just backed off a touch.
Uploaded with IpBike

Cycling 26:24 [2] 9.44 km (2:48 / km) +81m 2:41 / km
shoes: Charge Mixer

9.439km with 81m climb in 0:26:24. Home.
Uploaded with IpBike

Wednesday Sep 21, 2016 #

7 AM

Cycling 30:51 [2] 10.55 km (2:55 / km) +63m 2:50 / km
shoes: Charge Mixer

10.554km with 63m climb in 0:30:51. Work.
Uploaded with IpBike
7 PM

Cycling 32:05 [2] 10.35 km (3:06 / km) +102m 2:57 / km
shoes: Charge Mixer

10.355km with 102m climb in 0:32:05. Home.
Uploaded with IpBike

Tuesday Sep 20, 2016 #

7 AM

Cycling 30:54 [2] 10.57 km (2:55 / km) +66m 2:50 / km
shoes: Charge Mixer

10.575km with 66m climb in 0:30:54. Work.
Uploaded with IpBike
5 PM

Cycling 30:07 [2] 10.41 km (2:54 / km) +101m 2:46 / km
shoes: Charge Mixer

10.408km with 101m climb in 0:30:07. Home.
Uploaded with IpBike
7 PM

Running 1:08:33 intensity: (2:48 @1) + (28:51 @2) + (26:22 @3) + (5:09 @4) + (5:23 @5) 10.1 km (6:47 / km) +244m 6:03 / km
ahr:141 max:171

10.099km with 244m climb in 1:08:33. Bok training the angel. Took round golf course path which was a bit over grown. Sent faster ones up zig zag but then when longer at end around hill.
Uploaded with IpBike

Monday Sep 19, 2016 #

7 AM

Cycling 29:49 [2] 10.54 km (2:50 / km) +63m 2:45 / km
shoes: Charge Mixer

10.543km with 63m climb in 0:29:49. Work.
Uploaded with IpBike
8 PM

Cycling 32:06 [2] 10.37 km (3:06 / km) +100m 2:57 / km
shoes: Charge Mixer

10.368km with 100m climb in 0:32:06. Home.
Uploaded with IpBike

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