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Training Log Archive: Ifor

In the 7 days ending Sep 26:

activity # timemileskm+mload
  Cycling5 5:26:21 79.57(14.6/h) 128.05(23.5/h) 1018503.8
  MTBO2 5:23:10 58.55(5:31) 94.22(3:26) 2080906.3
  Running1 1:05:12 5.85(11:09) 9.41(6:56) 69121.3
  Total8 11:54:43 143.96(4:58) 231.68(3:05) 31671531.4
  [1-5]8 11:52:46

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Saturday Sep 26 #

4 PM

Cycling 38:36 [2] 15.32 km (23.8 kph) +87m
shoes: urban

15.321km with 87m climb in 0:38:36. Just an easy spin out before racing tomorrow.
Uploaded with IpBike

Friday Sep 25 #

10 AM

MTBO race 3:07:36 intensity: (8:19 @1) + (31:48 @2) + (48:32 @3) + (1:23:38 @4) + (15:19 @5) 47.49 km (3:57 / km) +1157m 3:31 / km
ahr:147 max:206 shoes: Exceed

47.492km with 1157m climb in 2:52:36. Blorenge mtbo. strong cold wind full winter kit. Autumn missed all together. Down the hill first and over warm once our of wind by canal. Just not quite quick enough for final control I had planned. I may come back out and re-ride this exact route on the other bike as I was wishing I was on it a few times.

Uploaded with IpBike

Wednesday Sep 23 #

4 PM

Cycling 1:01:25 [2] 24.59 km (24.0 kph) +184m
shoes: urban

24.586km with 184m climb in 1:01:25. Standard hour.
Uploaded with IpBike

Tuesday Sep 22 #

6 PM

Cycling 31:54 intensity: (27:29 @1) + (4:25 @2) 13.17 km (24.8 kph) +82m
ahr:115 max:139 shoes: urban

13.171km with 82m climb in 0:31:54. To bok training.
Uploaded with IpBike
7 PM

Running 1:05:12 intensity: (57 @0) + (11:43 @1) + (50:06 @2) + (1:03 @3) + (39 @4) + (44 @5) 9.41 km (6:56 / km) +69m 6:41 / km
ahr:130 max:193

9.407km with 69m climb in 1:05:12. Bok training Littleton on Severn. Longest run since back running needed tourch by end. Good social meal on outside table afterwards.
Uploaded with IpBike
9 PM

Cycling 36:19 [2] 13.69 km (22.6 kph) +119m
shoes: urban

13.687km with 119m climb in 0:36:19. Home from bok training.
Uploaded with IpBike

Monday Sep 21 #

3 PM

Cycling 2:38:07 intensity: (1:00 @0) + (2:00:04 @1) + (36:22 @2) + (41 @3) 61.28 km (23.3 kph) +546m
ahr:111 max:143 shoes: Scott RC1

61.283km with 546m climb in 2:38:07. Another great late afternoon. Hilly extension to Hawkesbury Upton loop.
Uploaded with IpBike

Sunday Sep 20 #

9 AM

MTBO race 2:15:34 intensity: (28:16 @1) + (1:14:36 @2) + (30:37 @3) + (2:05 @4) 46.73 km (2:54 / km) +923m 2:38 / km
ahr:135 max:161 shoes: Exceed

46.732km with 923m climb in 2:15:34. Another go at the route from Friday opposite way around and a couple of variations as well as getting the control I missed. A good workout and most before it got busy just at the end.
Uploaded with IpBike

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