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Attackpoint - performance and training tools for orienteering athletes

Training Log: Ifor

In the last 7 days:

activity # timemileskm+m
  Cycling11 6:17:44 76.07(4:58) 122.42(3:05) 1019
  Running2 1:46:16 9.46(11:14) 15.23(6:59) 326
  Total13 8:04:00 85.53(5:40) 137.65(3:31) 1345
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Tuesday Nov 21 #

7 AM

Cycling 33:37 [2] 10.62 km (3:10 / km) +65m 3:04 / km
shoes: Charge Mixer

10.620km with 65m climb in 0:33:37. Work
Uploaded with IpBike
5 PM

Cycling 31:04 [2] 10.25 km (3:02 / km) +106m 2:53 / km
shoes: Charge Mixer

10.246km with 106m climb in 0:31:04
Uploaded with IpBike
7 PM

Running 1:00:00 intensity: (30:00 @2) + (15:00 @3) + (5:00 @4) + (10:00 @5) 9.0 km (6:40 / km) +200m 6:00 / km

Forgot phone so guessing distance.

Bok training the Angel. City at home so very busy parking. Did standard loop but as a fartlek session. Matt Whipple along far farter early but not so quick come the end. Efforts up initial field, ZigZag, Along road by quarry. Then long one along golf course to miniature railway at tempo pace but probably my historical tempo not current. Down hill on dear park between gates at race pace (not flat out) Crocodile along bottom edge of bottom field then just Matt and me up hill by wood. Good session with Matt keeping me honest.

Monday Nov 20 #

7 AM

Cycling 33:38 [2] 10.64 km (3:10 / km) +66m 3:04 / km
shoes: Charge Mixer

10.644km with 66m climb in 0:33:38. Work wet
Uploaded with IpBike
7 PM

Cycling 34:00 [2] 10.41 km (3:16 / km) +117m 3:06 / km
shoes: Charge Mixer

10.411km with 117m climb in 0:34:00
Home.
Uploaded with IpBike

Saturday Nov 18 #

9 AM

Cycling 57:11 [2] 20.84 km (2:45 / km) +123m 2:40 / km
shoes: Charge Mixer

20.836km with 123m climb in 0:57:11. Into office got some serious stuff to do that needs no interruptions. via Blais dropping off key damp in places.
Uploaded with IpBike
5 PM

Cycling 32:31 [2] 10.37 km (3:08 / km) +109m 2:59 / km
shoes: Charge Mixer

10.368km with 109m climb in 0:32:31. Home wet.
Uploaded with IpBike

Friday Nov 17 #

7 AM

Cycling 31:03 [2] 10.61 km (2:56 / km) +67m 2:50 / km
shoes: Charge Mixer

10.607km with 67m climb in 0:31:03
Uploaded with IpBike
6 PM

Cycling 32:57 [2] 10.36 km (3:11 / km) +107m 3:01 / km
shoes: Charge Mixer

10.364km with 107m climb in 0:32:57
Uploaded with IpBike

Thursday Nov 16 #

7 AM

Cycling 33:33 [2] 10.55 km (3:11 / km) +64m 3:05 / km
shoes: Charge Mixer

10.552km with 64m climb in 0:33:33. Work
Uploaded with IpBike
6 PM

Cycling 27:36 [2] 8.31 km (3:19 / km) +106m 3:07 / km
shoes: Charge Mixer

8.309km with 106m climb in 0:27:36
Uploaded with IpBike
7 PM

Running 46:16 [2] 6.23 km (7:26 / km) +126m 6:45 / km

6.230km with 126m climb in 0:46:16
Uploaded with IpBike
8 PM

Cycling 30:34 [2] 9.47 km (3:14 / km) +89m 3:05 / km
shoes: Charge Mixer

9.467km with 89m climb in 0:30:34
Uploaded with IpBike

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