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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Oct 17:

activity # timemileskm+mload
  MTBO2 6:19:11 71.24(5:19) 114.64(3:18) 30371147.8
  Cycling5 3:43:42 52.03(14.0/h) 83.73(22.5/h) 607388.7
  Running1 1:01:05 4.52(13:30) 7.28(8:24) 390185.4
  Total8 11:03:58 127.79(5:12) 205.65(3:14) 40341721.9
  [1-5]8 11:03:52

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Saturday Oct 17 #

4 PM

Cycling 40:47 [2] 15.39 km (22.6 kph) +90m
shoes: urban

15.394km with 90m climb in 0:40:47. Just spinning the legs out.
Uploaded with IpBike

Friday Oct 16 #

9 AM

MTBO 3:17:55 intensity: (22:49 @1) + (48:40 @2) + (1:50:44 @3) + (15:42 @4) 61.96 km (3:12 / km) +1161m 2:55 / km
ahr:144 max:161 shoes: Exceed

61.957km with 1161m climb in 3:17:55. Re-riding the Staunton Mtbo going out to get them all. Different order through the reds to get the 2 I missed originally similar blues to before with an out and back along the river for the missing one. Tiring at end.
Uploaded with IpBike

Thursday Oct 15 #

5 PM

Cycling 1:03:12 intensity: (6 @0) + (40:19 @1) + (22:47 @2) 24.71 km (23.5 kph) +191m
ahr:121 max:143 shoes: urban

24.712km with 191m climb in 1:03:12. Standard hour.
Uploaded with IpBike

Wednesday Oct 14 #

5 PM

Cycling 1:07:45 [2] 24.6 km (21.8 kph) +189m
shoes: urban

24.599km with 189m climb in 1:07:45. Standard hour. Good sunset.
Uploaded with IpBike

Tuesday Oct 13 #

6 PM

Cycling 25:50 intensity: (18:14 @1) + (7:34 @2) + (2 @3) 9.53 km (22.1 kph) +59m
ahr:118 max:145 shoes: urban

9.532km with 59m climb in 0:25:50. To bok training.
Uploaded with IpBike
7 PM

Running 1:01:05 intensity: (5:16 @1) + (25:21 @2) + (7:21 @3) + (8:13 @4) + (14:54 @5) 7.28 km (8:24 / km) +390m 6:37 / km
ahr:144 max:179

7.278km with 390m climb in 1:01:05. Bok training Blaise. Was not sure which group to go with but as Tommi was wanting to do the 6 hills and there was space with my making it a 6 I went for the long ones. Very pleasing I was going very respectably on the hills surprisingly up on Scott some times although not up to keeping with Tommi. Not too quick between them as it was a hard session for Dave. Another new order with a quick start from the pub.
Uploaded with IpBike
9 PM

Cycling 26:08 [2] 9.49 km (21.8 kph) +78m
shoes: urban

9.494km with 78m climb in 0:26:08. Home from bok training.
Uploaded with IpBike

Sunday Oct 11 #

10 AM

MTBO race 3:01:16 intensity: (11:07 @1) + (34:32 @2) + (27:59 @3) + (1:09:39 @4) + (37:59 @5) 52.69 km (3:26 / km) +1876m 2:55 / km
ahr:149 max:174 shoes: Exceed

52.687km with 1876m climb in 3:01:16. Devauden Mtbo. good course some trouble going up out of Tintern the first time should of stuck with the route I know rather than exploring. Was not right from the start turned in 10m early on unmapped track then took lower path as per map and it petered out in the woods and I was pushing and carrying.

hard at end chasing Liam's score from yesterday 1 extra 10 pointer when already late was worth it.
Uploaded with IpBike

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