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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Dec 24, 2016:

activity # timemileskm+mload
  Mtb2 9:02:40 86.32(9.5/h) 138.92(15.4/h) 2788977.1
  Cycling10 5:36:22 65.71(11.7/h) 105.75(18.9/h) 934601.8
  Running1 50:44 4.81(10:33) 7.74(6:33) 172126.9
  Total13 15:29:46 156.84(5:56) 252.42(3:41) 38941705.8
  [1-5]13 15:29:07

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Saturday Dec 24, 2016 #

11 AM

Mtb 4:13:04 [2] 54.33 km (12.9 kph) +1554m
shoes: Lux

54.331km with 1554m climb in 4:13:04. Tour of Wentwood which I have been meaning to do for a while. Not the best tires for this but road most apart from where the foresters are in actively working and making a big mess. Knackerd at end not used to these longer rides any more.
Uploaded with IpBike

Friday Dec 23, 2016 #

7 AM

Cycling 35:57 [2] 10.64 km (17.8 kph) +79m
shoes: Charge Mixer

10.635km with 79m climb in 0:35:57. Home.
Uploaded with IpBike
4 PM

Cycling 28:54 [2] 10.4 km (21.6 kph) +120m
shoes: Charge Mixer

10.400km with 120m climb in 0:28:54. Home nice tail wind but soaked.
Uploaded with IpBike

Thursday Dec 22, 2016 #

7 AM

Cycling 33:13 [2] 10.64 km (19.2 kph) +67m
shoes: Charge Mixer

10.644km with 67m climb in 0:33:13. Work chilly.
Uploaded with IpBike
6 PM

Cycling 33:29 [2] 10.42 km (18.7 kph) +104m
shoes: Charge Mixer

10.421km with 104m climb in 0:33:29. Home.
Uploaded with IpBike

Wednesday Dec 21, 2016 #

7 AM

Cycling 32:33 [2] 10.61 km (19.6 kph) +70m
shoes: Charge Mixer

10.612km with 70m climb in 0:32:33
Uploaded with IpBike
6 PM

Cycling 34:14 [2] 10.42 km (18.3 kph) +104m
shoes: Charge Mixer

10.417km with 104m climb in 0:34:14. Home. Dry which was a good surprise.
Uploaded with IpBike

Tuesday Dec 20, 2016 #

7 AM

Cycling 32:14 [2] 10.6 km (19.7 kph) +68m
shoes: Charge Mixer

10.595km with 68m climb in 0:32:14. Work.
Uploaded with IpBike
5 PM

Cycling 32:56 [2] 10.41 km (19.0 kph) +109m
shoes: Charge Mixer

10.413km with 109m climb in 0:32:56. Home.
Uploaded with IpBike
7 PM

Running 50:44 intensity: (13 @0) + (4:24 @1) + (25:31 @2) + (13:32 @3) + (4:26 @4) + (2:38 @5) 7.74 km (6:33 / km) +172m 5:54 / km
ahr:137 max:170

7.745km with 172m climb in 0:50:44. Bok training curry run. 10 out and 3 none runners so not bad. Went opposite way to normal as that gave more options in Blaise at end. A bit short to get in for food not too late.
Uploaded with IpBike

Monday Dec 19, 2016 #

7 AM

Cycling 33:20 intensity: (17 @0) + (32:47 @1) + (16 @2) 10.6 km (19.1 kph) +71m
ahr:102 max:123 shoes: Charge Mixer

10.599km with 71m climb in 0:33:20. Work.
Uploaded with IpBike
6 PM

Cycling 39:32 intensity: (9 @0) + (37:17 @1) + (2:06 @2) 11.02 km (16.7 kph) +142m
ahr:103 max:131 shoes: Charge Mixer

11.018km with 142m climb in 0:39:32. Home damp at end.
Uploaded with IpBike

Sunday Dec 18, 2016 #

10 AM

Mtb 4:49:36 intensity: (1:57:08 @1) + (2:43:34 @2) + (8:54 @3) 84.59 km (17.5 kph) +1234m
ahr:127 max:152 shoes: Lux

84.586km with 1234m climb in 4:54:14. Out to find some dirt from home on new bike. Some slow muddy stuff on the flats until across the A38 then less of a grind but some hills. Did the long Valley climb up from Wooton for the first time nice but hike a bike up top steep part. Saddly the oval ring started coming off the inside when in the lowest gear after getting really muddy at ozelworth. No bottom gear for final 2 hills so more pushing. Will gave to get a chain guide of some sort which will of course just be another mud catcher which the rear of the bike looks to be good at already. Glad of road finish from Hinton getting tired and really needed a front light by the end which I did not have. Wahoo magnetism cadence sensor is fairly useless kept looking to miss a revolution.

Uploaded with IpBike

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