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Training Log Archive: Ifor

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Cycling9 4:46:43 57.04(5:02) 91.8(3:07) 857
  MTBO1 3:40:51 32.49(6:48) 52.29(4:13) 1160
  Running2 1:32:18 8.88(10:24) 14.29(6:27) 253
  Total11 9:59:52 98.42(6:06) 158.38(3:47) 2270

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SuMoTuWeThFrSa

Friday Oct 7, 2016 #

7 AM

Cycling 29:54 [2] 10.61 km (2:49 / km) +66m 2:44 / km
shoes: Charge Mixer

10.610km with 66m climb in 0:29:54. Work.
Uploaded with IpBike
6 PM

Cycling 37:37 [2] 11.06 km (3:24 / km) +135m 3:12 / km
shoes: Charge Mixer

11.065km with 135m climb in 0:37:37. Home.
Uploaded with IpBike

Thursday Oct 6, 2016 #

7 AM

Cycling 30:42 [2] 10.61 km (2:54 / km) +65m 2:48 / km
shoes: Charge Mixer

10.607km with 65m climb in 0:30:42. Work.
Uploaded with IpBike
6 PM

Cycling 22:34 [2] 7.17 km (3:09 / km) +100m 2:57 / km
shoes: Charge Mixer

7.171km with 100m climb in 0:22:34. To Westbury.
Uploaded with IpBike
7 PM

Running 29:40 intensity: (9:54 @1) + (7:47 @2) + (43 @3) + (1:19 @4) + (9:57 @5) 4.64 km (6:24 / km) +31m 6:11 / km
ahr:140 max:192

4.640km with 31m climb in 0:29:45. Westbury. Meant to be 1600 1200 800 400 200 ended up just doing the first 2 before glut started hurting so stopped.
Uploaded with IpBike

Cycling 28:56 intensity: (4:25 @1) + (20:57 @2) + (3:17 @3) + (17 @4) 9.51 km (3:03 / km) +86m 2:55 / km
ahr:129 max:152 shoes: Charge Mixer

9.508km with 86m climb in 0:28:56. Home.
Uploaded with IpBike

Wednesday Oct 5, 2016 #

7 PM

Cycling 35:33 [2] 10.37 km (3:26 / km) +101m 3:16 / km
shoes: Charge Mixer

10.374km with 101m climb in 0:35:33. Home.
Uploaded with IpBike

Tuesday Oct 4, 2016 #

7 AM

Cycling 30:53 [2] 10.59 km (2:55 / km) +66m 2:50 / km
shoes: Charge Mixer

10.590km with 66m climb in 0:30:53. Work nice morning.
Uploaded with IpBike
5 PM

Cycling 31:21 [2] 10.4 km (3:01 / km) +100m 2:53 / km
shoes: Charge Mixer

10.396km with 100m climb in 0:31:21. Home.
Uploaded with IpBike
7 PM

Running 1:02:38 intensity: (54 @1) + (11:52 @2) + (14:32 @3) + (24:21 @4) + (10:59 @5) 9.65 km (6:29 / km) +222m 5:49 / km
ahr:151 max:173

9.654km with 222m climb in 1:02:38. Bok training Blaise Care and Jack back jack having run out and then running back impressive stuff. Nice to avoid the tarmac.
Uploaded with IpBike

Monday Oct 3, 2016 #

6 PM

Cycling 39:13 [2] 11.48 km (3:25 / km) +138m 3:13 / km
shoes: Charge Mixer

11.476km with 138m climb in 0:39:13. Home.
Uploaded with IpBike

Sunday Oct 2, 2016 #

9 AM

MTBO race 3:40:51 intensity: (11:32 @1) + (55:04 @2) + (1:15:46 @3) + (1:04:51 @4) + (13:38 @5) 52.29 km (4:13 / km) +1160m 3:48 / km
ahr:145 max:169 shoes: Scale

52.294km with 1160m climb in 3:40:52. 3.5 hour mtbo score. muddy in places after rain yesterday. Some new tracks which were good having hard time finding tapes and si boxes. Did not find 9 as in wrong place. Nav not so good either lost a few minutes in a few palaces ended up late back. 310 for 7th Ian 361 far more like it.
Uploaded with IpBike

Looking at gps track at my time losses.

2 mins looking for 9.
1 min at 15 where went in too early at unmapped carpark.
5 mins where I stopped too early and ran back to gate looking for 17
1 min descending from 17 where I was behind a slow car, goodness knows why they ended up up there.
1 min 19 overshot and ran back.
3 mins at 10 where I just did not see it and went to check where I was, only found it when someone else turned up.
1 min overshoot on main road before 8
2 mins failing to find 8
7 mins overshooting 20 just did not see the small path expecting same size track as I was climbing in. Still should of realised earlier but I had my head down climbing.

23 minutes lost which is dire.

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