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Training Log Archive: Ifor

In the 7 days ending Oct 16, 2017:

activity	#	time	miles		km		+m	load
Cycling	10	5:50:29	68.8	(11.8/h)	110.73	(19.0/h)	965	701.0
MTBO	2	4:19:16	46.78	(5:33)	75.29	(3:27)	1638	948.7
Running	1	51:02	5.4	(9:28)	8.68	(5:53)	56	102.1
Total	13	11:00:47	120.98	(5:28)	194.71	(3:24)	2659	1751.8

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Monday Oct 16, 2017 #

7 AM

Cycling 36:06 [2] 10.66 km (17.7 kph) +72m
shoes: Charge Mixer

10.657km with 72m climb in 0:36:06. Early as showing Laolu the cycle route in.
Uploaded with IpBike

7 PM

Cycling 34:26 [2] 10.38 km (18.1 kph) +122m
shoes: Charge Mixer

10.381km with 122m climb in 0:34:26. Home pedel issues.
Uploaded with IpBike

Sunday Oct 15, 2017 #

Event: Black Mountains MBO

10 AM

MTBO race 3:35:06 [4] 63.3 km (3:24 / km) +1369m 3:04 / km
shoes: Lux

63.298km with 1369m climb in 3:35:06. Final black mountains league event of year Trellech. Ian could not make it so not the decider it should of been still wanted a good result as not been good here before.

Decided on clockwise loop starting with the 30 pointer in the new bit leaving the 2 10 pointers on cobblers plain as possible drops at end. Big rocky slimy steps down to new one pushing and footing dodgy but stayed upright. Ok till the next 30 pointer below Craig-y-dorth. Got wrong stile by 10m and wasted a couple of mins (5 by the gps). Overshot tree in pen-twyn lost another min (2 by gps). Trouble finding 16 10m north of where I was looking to start. Going well so up to cobblers plain for the 2 10 pointers still 10 mins to go at the turn so down to 15 pointer with clearing the course but a few minutes late.

Comfortable win pleased to get them all, dry conditions helped make good speed.
Uploaded with IpBike

2 PM

MTBO 44:10 [2] 11.99 km (3:41 / km) +269m 3:19 / km
shoes: Lux

11.995km with 269m climb in 0:44:10. Control collecting.
Uploaded with IpBike

Friday Oct 13, 2017 #

7 AM

Cycling 34:20 [2] 10.64 km (18.6 kph) +69m
shoes: Charge Mixer

10.640km with 69m climb in 0:34:20. Work.
Uploaded with IpBike

7 PM

Cycling 33:27 [2] 10.39 km (18.6 kph) +103m
shoes: Charge Mixer

10.389km with 103m climb in 0:33:27. late home.

Uploaded with IpBike

Thursday Oct 12, 2017 #

8 AM

Cycling 32:26 [2] 10.42 km (19.3 kph) +64m
shoes: Charge Mixer

10.419km with 64m climb in 0:32:26. Work late after waiting for tree surgeon.
Uploaded with IpBike

6 PM

Cycling 21:18 [2] 6.97 km (19.6 kph) +97m
shoes: Charge Mixer

6.965km with 97m climb in 0:21:18. To Westbury. Going well up the hill not surprising as had left bag with running kit at work.
Uploaded with IpBike

Cycling 27:28 [2] 9.43 km (20.6 kph) +83m
shoes: Charge Mixer

9.430km with 83m climb in 0:27:28. Home.
Uploaded with IpBike

Wednesday Oct 11, 2017 #

7 AM

Cycling 33:21 [2] 10.53 km (18.9 kph) +73m
shoes: Charge Mixer

10.526km with 73m climb in 0:33:21. Work.
Uploaded with IpBike

7 PM

Cycling 33:35 [2] 10.38 km (18.5 kph) +111m
shoes: Charge Mixer

10.383km with 111m climb in 0:33:35. Home.
Uploaded with IpBike

Tuesday Oct 10, 2017 #

7 AM

Cycling 33:24 [2] 10.53 km (18.9 kph) +67m
shoes: Charge Mixer

10.535km with 67m climb in 0:33:24
Uploaded with IpBike

5 PM

Cycling 30:38 [2] 10.4 km (20.4 kph) +104m
shoes: Charge Mixer

10.404km with 104m climb in 0:30:38
Uploaded with IpBike

7 PM

Running 51:02 [2] 8.68 km (5:53 / km) +56m 5:42 / km

8.683km with 56m climb in 0:51:02. Bok training the water tower intervals. Warmup lap and joined by Scott to make 5. Plan was 5 * 2 mins 1 recovery and straight into 5 *1 still off 1 min. Too fast on first after Scott shot off so all dieing after 5. Took a bigger break before the 1 mins. Hard session. Pub good after.
Uploaded with IpBike

first 2 min chasing Scot at the start was done at 3:26 min/km 5th one on the same bit of the lap was down to 5:54 which explains a lot.

Scary that I used to be able to do 10km at that sort of pace and I am dead after one 2 min effort now and it was slightly downhill.

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