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Training Log Archive: Ifor

In the 7 days ending Apr 20:

activity # timemileskm+mload
  Cycling8 4:43:39 54.59(11.5/h) 87.86(18.6/h) 766567.3
  MTBO1 2:48:04 31.07(5:25) 50.0(3:22) 1250672.3
  Orienteering2 1:28:21 7.47(11:50) 12.02(7:21) 139334.6
  Running1 1:01:50 5.4(11:27) 8.69(7:07) 249123.7
  Walking1 6:31 0.41(15:45) 0.67(9:47)13.0
  Total13 10:08:25 98.95(6:09) 159.24(3:49) 24041710.9

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Saturday Apr 20 #

1 PM

Orienteering race 44:33 [5] 6.54 km (6:49 / km) +120m 6:15 / km

6.537km with 120m climb in 0:43:24. Jk middle windmill hill. Toe worse than yesterday no reap warm-up just straight into it and ignore the pain.

A reasonable run technically. Bit confused for 2 went through fence for 5m befor realising 15s. Round hill for 5. 10 across canal turns out I had not crossed where I thought confused by banks exiting 9 mixing up with what I had crossed earlier. Fortunately with.minute man and he turned opposite way to what I was going to do which made me check. 19 missed pit on top ended up on one below 20s. Control pick to finish suited me well as really tiring and the need to concentrate kept me good.

6:47 off James in 12th I think is good considering my state pleased with the run.

Will take tomorrow off no way toe will last 10km.
Uploaded with IpBike

Friday Apr 19 #

Event: JK 2019
 
11 AM

Orienteering race 43:48 intensity: (24:27 @1) + (2:23 @2) + (17 @3) + (1:37 @4) + (15:04 @5) 5.48 km (7:59 / km) +19m 7:51 / km
ahr:127 max:175

5.483km with 19m climb in 0:48:11. Warm up jk sprint and back to van afterwards.

Toe saw out of van but better after going to get number from assembly. Eased off more after the pain killers kicked in befor start so not to bad while out.

Trouble finding starr triangle for 1 but simple enough through to 3 realised there was mo pace in my legs. Slight hesitation checking gap for 4. North to 5 but there looks to be a twisty south route 10s. Simple then to 14 but feelingsby slow. Could not work out which side 15 was on so went via near side 20s. Simple from there but no pace.

5 of 9 as I finished and already 2 mins down. So not going to be much to shout about with my early start.

Toe hurting more again now back feeding up.
Uploaded with IpBike

Thursday Apr 18 #

7 AM

Cycling 31:12 [2] 10.57 km (20.3 kph) +64m
shoes: Charge Mixer

10.573km with 64m climb in 0:31:12. Work.
Uploaded with IpBike
5 PM

Cycling 34:13 [2] 10.3 km (18.1 kph) +99m
shoes: Charge Mixer

10.301km with 99m climb in 0:34:13. Home over dressed.
Uploaded with IpBike

Wednesday Apr 17 #

7 AM

Cycling 32:08 [2] 10.53 km (19.7 kph) +65m
shoes: Charge Mixer

10.530km with 65m climb in 0:32:08. Work foggy.
Uploaded with IpBike
5 PM

Cycling 46:57 [2] 13.54 km (17.3 kph) +156m
shoes: Charge Mixer

13.544km with 156m climb in 0:46:57. Home.
Uploaded with IpBike

Tuesday Apr 16 #

7 AM

Cycling 33:43 [2] 10.58 km (18.8 kph) +63m
shoes: Charge Mixer

10.580km with 63m climb in 0:33:43. Work. No sensors screen off test.
Uploaded with IpBike
5 PM

Cycling 33:35 [2] 10.31 km (18.4 kph) +105m
shoes: Charge Mixer

10.310km with 105m climb in 0:33:35. Home.
Uploaded with IpBike
7 PM

Running 1:01:50 [2] 8.69 km (7:07 / km) +249m 6:13 / km

8.694km with 249m climb in 1:01:50. Bok training the priory. Standard route but the shorter finish unlike recent years. Blue bells out in the wood. Toe not too happy but survived.
Uploaded with IpBike

Monday Apr 15 #

Note

Right big toe giving me pain. It's been a bit troublesome for about a week with no good cause but its got worse over the weekend and I was limping around the office today although I did think it was a bit better after the walk to buy lunch for the week.

Danger I want be able to lead the run Tuesday. Seriously hope it clears up for the JK.
7 AM

Cycling 32:02 [2] 10.61 km (19.9 kph) +69m
shoes: Charge Mixer

10.614km with 69m climb in 0:32:02. Work.
Uploaded with IpBike
5 PM

Cycling 39:49 [2] 11.41 km (17.2 kph) +145m
shoes: Charge Mixer

11.408km with 145m climb in 0:39:49. Home screen off test.
Uploaded with IpBike

Sunday Apr 14 #

10 AM

MTBO race 2:48:04 [4] 50.0 km (3:22 / km) +1250m 2:59 / km
shoes: Lux

Wentwood 3 hour MTBO. Guessing distance and climb as I forgot my phone... Good course got me on a few new bits of singletrack. Terrain was riding very fast with the dry weather. Not obvious route, took reds first and changed down the far end but a number of occasions not sure of the best route even with the order I was doing. Fairly sure of clearing at changeover after only 75 mins but second half I think was more hilly and the hill to finish was hard. 4 seconds off getting into the next bonus minute.

Was leading when I left but was not hanging around as wanted to get home to watch Paris Roubaix.

Took the win from Mark and Mark. Lost a couple of minutes on 23 to 19 going around to the east not the west like most of the others did. Lost a minute and a half on 24 where Garry looked to find a shorter route down to the lake. Need to go and look at this some time to see what it's like.
7 PM

Walking 6:31 [2] 0.67 km (9:47 / km)

0.666km with 0m climb in 0:06:31. Test 2.2.2
Uploaded with IpBike

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