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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending May 12:

activity # timemileskm+mload
  MTBO1 5:01:32 60.11(5:01) 96.75(3:07) 1790603.1
  Cycling9 4:29:21 57.42(4:41) 92.41(2:55) 759538.7
  Running2 1:47:20 9.32(11:31) 15.0(7:09) 504214.7
  Total11 11:18:13 126.86(5:21) 204.16(3:19) 30531356.4

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Friday May 11 #

7 AM

Cycling 31:24 [2] 10.73 km (2:56 / km) +73m 2:50 / km
shoes: Scott RC1

10.728km with 73m climb in 0:31:24. Work.
Uploaded with IpBike
5 PM

Cycling 28:31 [2] 10.52 km (2:43 / km) +103m 2:35 / km
shoes: Scott RC1

10.524km with 103m climb in 0:28:31. Home spitting with rain.
Uploaded with IpBike

Thursday May 10 #

7 AM

Cycling 30:58 [2] 10.74 km (2:53 / km) +57m 2:49 / km
shoes: Scott RC1

10.737km with 57m climb in 0:30:58. Work on road bike. Commuter waiting on new pads.
Uploaded with IpBike
6 PM

Cycling 22:34 [2] 7.3 km (3:06 / km) +102m 2:53 / km
shoes: Scott RC1

7.295km with 102m climb in 0:22:34. To Westbury.
Uploaded with IpBike

Running 42:29 [2] 5.44 km (7:48 / km) +240m 6:24 / km

5.444km with 240m climb in 0:42:29. Just 3 hills in blaise as hip a bit pain full today. Felt relatively good. Maybe I have lost a pond or 2 that is helping.
Uploaded with IpBike
7 PM

Cycling 23:54 [2] 9.61 km (2:29 / km) +80m 2:23 / km
shoes: Scott RC1

9.614km with 80m climb in 0:23:54. Home.
Uploaded with IpBike

Wednesday May 9 #

7 AM

Cycling 32:32 [2] 10.64 km (3:03 / km) +64m 2:58 / km
shoes: Charge Mixer

10.644km with 64m climb in 0:32:32. Work.
Uploaded with IpBike
5 PM

Cycling 36:37 [2] 11.82 km (3:06 / km) +113m 2:57 / km
shoes: Charge Mixer

11.822km with 113m climb in 0:36:37. Home via shop for new commuting bike shoes.
Uploaded with IpBike

Tuesday May 8 #

7 AM

Cycling 32:34 [2] 10.64 km (3:04 / km) +63m 2:58 / km
shoes: Charge Mixer

10.635km with 63m climb in 0:32:34. Work.
Uploaded with IpBike
5 PM

Cycling 30:17 [2] 10.41 km (2:54 / km) +104m 2:46 / km
shoes: Charge Mixer

10.415km with 104m climb in 0:30:17. Home.
Uploaded with IpBike
7 PM

Running 1:04:51 [2] 9.56 km (6:47 / km) +264m 5:58 / km

9.556km with 264m climb in 1:04:51. Bok training the windmill. By myself on a nice evening. Standard summer route felt good up steps at start but plodding by end. At least Tommi turned up for a pie and a pint.
Uploaded with IpBike

Sunday May 6 #

8 AM

MTBO race 5:01:32 [2] 96.75 km (3:07 / km) +1790m 2:51 / km
shoes: Lux

96.745km with 1790m climb in 5:01:32. Omm bike day 2 5 hour score. Hot day again. Clearly not clearable so set off prepared to miss some 10 pointers.

Opposite of yesterdays finish so 2 on cannop. before crossing over for 2 in Bixlade. Skiped the 10 pointer on parkend walk. Did do the 10 pointer in okenhill as on a slightly longer twisty version of climb. Long contour through Mosley green for first 50 pointer. 2 in Blakely before skipping next 10 pointer high up on Blakely walk and going into malards pike at car park for long steady drag though via 40 pointer.

Critical decisions here and kept going north along cycle path through easten speech house up to single control in briely then back down through traffic lights into lightning tree before going through cinderfold for loop through soudley north with other 50 pointer. Then back north through eastern lower slopes of lighting tree. Into mitcheldean where I got a full bottle care of someone working in there garden before big climb to high point of the day.

Some muddy stuff through final 40 pointer then the final tough climber through Ruardean and into briefly for nice descent and final couple of 20 pointers before final climb back in speech house. Just about time to ho out and back for 10 pointer loosing 2 points for being late.

4 10 pointers missed which felt like a very good outing. Well clear in the end of graham so a very good win.
Uploaded with IpBike

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