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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jan 28, 2017:

activity # timemileskm+mload
  Cycling7 3:37:58 42.69(11.8/h) 68.7(18.9/h) 623438.2
  Running2 1:45:47 10.03(10:33) 16.14(6:33) 260270.3
  Orienteering1 39:32 3.51(11:16) 5.65(7:00) 43135.1
  Total10 6:03:17 56.23(6:28) 90.49(4:01) 926843.5

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SuMoTuWeThFrSa

Saturday Jan 28, 2017 #

Event: NWO Night Event
 
5 PM

Orienteering race 39:32 intensity: (27 @1) + (4:24 @2) + (13:41 @3) + (20:14 @4) + (46 @5) 5.65 km (7:00 / km) +43m 6:45 / km
ahr:150 max:162

5.649km with 43m climb in 0:42:16. NWO WNL event at Shaw Forest. Great little area for a night event. Decided evens first as clearer route up to the top end to change over. Realised contours were only 2.5m.at 16. A bit of a circle at 28 glad all the vents were mapped as used the one north west to re-attack. Carefull into 13 in the same area on second half. Cleared with plenty of time to spair.
Uploaded with IpBike
C • Contours at 2.5m 2

Friday Jan 27, 2017 #

7 AM

Cycling 31:16 [2] 10.36 km (19.9 kph) +66m
shoes: Charge Mixer

10.364km with 66m climb in 0:31:16. Not as cold as yesterday.
Uploaded with IpBike
4 PM

Cycling 33:05 [2] 10.29 km (18.7 kph) +103m
shoes: Charge Mixer

10.289km with 103m climb in 0:33:05. Home wet.
Uploaded with IpBike

Thursday Jan 26, 2017 #

7 AM

Cycling 32:44 [2] 10.38 km (19.0 kph) +74m
shoes: Charge Mixer

10.379km with 74m climb in 0:32:44. Work nasty cold wind.
Uploaded with IpBike
6 PM

Cycling 22:19 [2] 7.16 km (19.3 kph) +110m
shoes: Charge Mixer

7.156km with 110m climb in 0:22:19. To coumb dingle good tail wind.
Uploaded with IpBike
7 PM

Running 34:46 intensity: (5:20 @1) + (13:18 @2) + (3:15 @3) + (9:50 @4) + (3:03 @5) 5.52 km (6:18 / km) +47m 6:03 / km
ahr:138 max:170

5.517km with 47m climb in 0:34:46. Westbury intervals. Missing some in the middle but did first and last wet.
Uploaded with IpBike
8 PM

Cycling 30:13 intensity: (3:27 @1) + (21:37 @2) + (4:35 @3) + (34 @4) 9.46 km (18.8 kph) +93m
ahr:133 max:154 shoes: Charge Mixer

9.456km with 93m climb in 0:30:13. Home bit of head wind.
Uploaded with IpBike

Tuesday Jan 24, 2017 #

7 PM

Running 1:11:01 intensity: (4:21 @1) + (36:31 @2) + (24:31 @3) + (5:05 @4) + (33 @5) 10.62 km (6:41 / km) +213m 6:05 / km
ahr:137 max:166

10.621km with 213m climb in 1:11:36. Bok training. Good run from the white Lion. 5 out.
Uploaded with IpBike

Monday Jan 23, 2017 #

7 AM

Cycling 34:38 [2] 10.67 km (18.5 kph) +67m
shoes: Charge Mixer

10.674km with 67m climb in 0:34:38. Work. Active fell out of pocket on Muller Road this morning and got run over by a number of cars. Tire marks on the screen.
Uploaded with IpBike
5 PM

Cycling 33:43 [2] 10.39 km (18.5 kph) +110m
shoes: Charge Mixer

10.385km with 110m climb in 0:33:43. Home.
Uploaded with IpBike

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