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Training Log Archive: Ifor

In the 7 days ending May 5:

activity # timemileskm+m
  MTBO1 6:57:26 78.48(5:19) 126.31(3:18) 2451
  Mtb2 5:58:43 57.13(6:17) 91.94(3:54) 1841
  Cycling10 5:33:44 67.05(4:59) 107.9(3:06) 884
  Running1 52:18 4.66(11:14) 7.49(6:59) 292
  Orienteering1 23:59 2.83(8:29) 4.55(5:16) 25
  Total15 19:46:10 210.14(5:39) 338.19(3:30) 5493

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Saturday May 5 #

8 AM

MTBO race 6:57:26 [2] 126.31 km (3:18 / km) +2451m 3:01 / km
shoes: Lux

126.307km with 2451m climb in 6:57:26. omm bike fod a warm day. Set off with out to much hesitation picking a route west for the loop beyond Clifford and across the river. 310 points out of the 1000 total in 2 hours so going well.

Then offers dyke and down though Monmouth before climbing up and then back to river over the bibblins bridge and big climb fir just one cp. Just over 4 hours after symonds yat climb and the end of feeling like I was racing hard.

Just trying to keep a reasonable pace. Through the hilly northern forest few. Short of water for about an hour then got some dodgy stuff in the forest at the start of the faster flatter bit got more better water by mallqrds pike.

Just over 6 hours as got the last 50 poiter just 6 controls left but on verge of cramping on occasions and some messy roundabout tracks to take. Eventually decided to skip 1 10 pointer on Bixlade which was right choice wound of needed 100m climb which would be slow. In comfortably 2.5 mins inside time without killing myself on last climb.

990 points out of 1000 lead overnight by 3 points to the speedy Graham Tibbot then a reasonable gap to 3rd. Evening trying to recover and eat.
Uploaded with IpBike

Friday May 4 #

7 AM

Cycling 30:50 [2] 10.59 km (2:55 / km) +60m 2:50 / km
shoes: Charge Mixer

10.590km with 60m climb in 0:30:50. Work.
Uploaded with IpBike
5 PM

Cycling 35:23 [2] 10.9 km (3:15 / km) +128m 3:04 / km
shoes: Charge Mixer

10.904km with 128m climb in 0:35:23. Home via fruit jellys shop.
Uploaded with IpBike

Thursday May 3 #

7 AM

Cycling 28:42 [2] 10.78 km (2:40 / km) +62m 2:35 / km
ahr:0 max:0 shoes: Lux

10.780km with 62m climb in 0:28:42. Work.
Uploaded with IpBike
6 PM

Mtb 35:47 [2] 11.55 km (3:06 / km) +131m 2:56 / km
shoes: Lux

11.549km with 131m climb in 0:35:47. Home over Purdown good and dry.
Uploaded with IpBike

Wednesday May 2 #

7 AM

Cycling 36:37 [2] 10.65 km (3:26 / km) +62m 3:20 / km
shoes: Charge Mixer

10.655km with 62m climb in 0:36:37. Work. Wet.
Uploaded with IpBike
5 PM

Cycling 22:25 [2] 5.91 km (3:47 / km) +37m 3:41 / km
shoes: Charge Mixer

5.914km with 37m climb in 0:22:25. To O.
Uploaded with IpBike
6 PM

Orienteering race 23:59 [2] 4.55 km (5:16 / km) +25m 5:08 / km

4.547km with 25m climb in 0:23:59. Urban o. Cumberland baison. Not run here before so wanted to try. Sealed fairly straight forward think routes were ok a bit repetitive as going were I had been before seemed the right option.
Uploaded with IpBike
7 PM

Cycling 39:52 [2] 14.41 km (2:46 / km) +143m 2:38 / km
shoes: Charge Mixer

14.415km with 143m climb in 0:39:52. Home.
Uploaded with IpBike

Tuesday May 1 #

7 AM

Cycling 32:25 [2] 10.5 km (3:05 / km) +60m 3:00 / km
shoes: Charge Mixer

10.498km with 60m climb in 0:32:25. Work.
Uploaded with IpBike
5 PM

Cycling 29:42 [2] 10.41 km (2:51 / km) +110m 2:43 / km
shoes: Charge Mixer

10.413km with 110m climb in 0:29:42. Home.
Uploaded with IpBike
7 PM

Running 52:18 intensity: (5:34 @1) + (31:11 @2) + (12:40 @3) + (2:53 @4) 7.49 km (6:59 / km) +292m 5:50 / km
ahr:133 max:158

7.495km with 292m climb in 0:52:18. Bok training just 3 out so took option of not doing the cycle path route but straight up and along the contour path to kelstone roundhill the over race course and straight back down. A bit short but hilly.
Uploaded with IpBike

Monday Apr 30 #

7 AM

Cycling 30:46 [2] 10.64 km (2:54 / km) +70m 2:48 / km
shoes: Charge Mixer

10.635km with 70m climb in 0:30:46. Work.
Uploaded with IpBike
6 PM

Cycling 47:02 [2] 13.1 km (3:35 / km) +152m 3:24 / km
shoes: Charge Mixer

13.098km with 152m climb in 0:47:02. Home.
Uploaded with IpBike

Sunday Apr 29 #

9 AM

Mtb 5:32 intensity: (5:31 @1) + (1 @2) 1.56 km (3:33 / km) +35m 3:12 / km
ahr:101 max:125 shoes: Lux

1.558km with 35m climb in 0:06:03. Aborted start phone on map board no good.
Uploaded with IpBike

Mtb 5:17:24 [2] 78.83 km (4:02 / km) +1675m 3:38 / km
shoes: Lux

78.831km with 1675m climb in 5:17:24. Was meant to be diy Woodbury mtbo but I left the maps at home and had no mount for the phone. Ended up with phone in pocket and just generally following the shape of route I had planned and not worrying about the exact details. Steady pace but not flat out although still feeling it at the end. Next Saturday's 7 hours at race pace is going to be hard.
Uploaded with IpBike

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