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Training Log: Ifor

In the last 7 days:

activity # timemileskm+m
  Cycling11 5:59:09 70.06(5:08) 112.74(3:11) 1010
  MTBO2 4:21:48 42.74(6:08) 68.78(3:48) 1253
  Running2 1:26:54 8.82(9:51) 14.19(6:08) 289
  Total15 11:47:51 121.61(5:49) 195.71(3:37) 2552
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Friday Mar 24 #

7 AM

Cycling 29:04 [2] 10.59 km (2:45 / km) +65m 2:40 / km
shoes: Charge Mixer

10.586km with 65m climb in 0:29:04. Work.
Uploaded with IpBike
7 PM

Cycling 34:22 [2] 10.46 km (3:17 / km) +103m 3:08 / km
shoes: Charge Mixer

10.462km with 103m climb in 0:34:22. Home.
Uploaded with IpBike

Thursday Mar 23 #

7 AM

Cycling 31:37 [2] 10.65 km (2:58 / km) +65m 2:53 / km
shoes: Charge Mixer

10.652km with 65m climb in 0:31:37. Work.
Uploaded with IpBike
6 PM

Cycling 23:52 [2] 7.15 km (3:20 / km) +105m 3:07 / km
shoes: Charge Mixer

7.147km with 105m climb in 0:23:52
To coumb dingle late.
Uploaded with IpBike
7 PM

Running 27:38 [2] 4.5 km (6:09 / km) +47m 5:50 / km

4.496km with 47m climb in 0:27:38. Just a couple of efforts with group. Fairly fast first one but weazy so joged next then one more fastish.
Uploaded with IpBike
8 PM

Cycling 33:30 [2] 9.59 km (3:30 / km) +95m 3:20 / km
shoes: Charge Mixer

9.585km with 95m climb in 0:33:30. Home head wind and egg beater self destruct issue.
Uploaded with IpBike

Wednesday Mar 22 #

7 AM

Cycling 33:31 [2] 10.64 km (3:09 / km) +69m 3:03 / km
shoes: Charge Mixer

10.644km with 69m climb in 0:33:31. Spitting with rain.
Uploaded with IpBike
6 PM

Cycling 34:10 [2] 10.43 km (3:17 / km) +104m 3:07 / km
shoes: Charge Mixer

10.428km with 104m climb in 0:34:10. Home.
Uploaded with IpBike

Tuesday Mar 21 #

7 AM

Cycling 31:43 [2] 10.58 km (3:00 / km) +67m 2:54 / km
shoes: Charge Mixer

10.582km with 67m climb in 0:31:43. Work.
Uploaded with IpBike
5 PM

Cycling 29:50 [2] 10.45 km (2:51 / km) +111m 2:43 / km
shoes: Charge Mixer

10.451km with 111m climb in 0:29:50. Home.
Uploaded with IpBike
7 PM

Running 59:16 intensity: (1:20 @1) + (16:46 @2) + (14:23 @3) + (17:05 @4) + (9:42 @5) 9.69 km (6:07 / km) +242m 5:26 / km
ahr:145 max:165

9.691km with 242m climb in 0:59:18. Bok training the angel. Jackie and Michael joining Tereza and me. Took the opportunity not to go as hard as recently but still pushed up zigzags and around the hill at the end but easy on the top section with Jackie.
Uploaded with IpBike

Monday Mar 20 #

7 AM

Cycling 35:35 [2] 10.64 km (3:21 / km) +83m 3:13 / km
shoes: Charge Mixer

10.637km with 83m climb in 0:35:35. Tired and a head wind and drivel so not nice.
Uploaded with IpBike
6 PM

Cycling 41:55 [2] 11.57 km (3:37 / km) +143m 3:25 / km
shoes: Charge Mixer

11.570km with 143m climb in 0:41:55. Home.
Part of alternate cycle route home shut for 6 months had extra dodgy Road instead.
Uploaded with IpBike

Sunday Mar 19 #

10 AM

MTBO race 3:21:48 intensity: (13 @1) + (6:53 @2) + (21:31 @3) + (2:35:30 @4) + (17:41 @5) 58.78 km (3:26 / km) +953m 3:11 / km
ahr:150 max:168 shoes: Lux

58.780km with 953m climb in 3:21:48. 3.5 hour mtbo score but expecting to clear given limited amount of off road. Forgot to start timer on phone them lost it all together so was commited to getting them all though I did check the si box time towards the end as some of the off road was very muddy and pushing.

Data is mine initially then Ian's as he picked up my phone. He won 9 mins quicker than me. 2 or 3 mins gained on route 9, 21, 8, 6, 25, 19, 17. As opposed to my 9, 6, 21, 8, 19, 25, 17. I also lost 2 mins at 6 looking early. No other significant losses just not quit up to Ian's speed. Well beaten ny the 50s today as a minute off Richard and 7 seconds behind mark. They both went the other way around.
Uploaded with IpBike
2 PM

MTBO 1:00:00 [2] 10.0 km (6:00 / km) +300m 5:13 / km
max:141 shoes: Lux

Control collecting. Not a good day on the data collection front. Just stoped for no good reason and nothing any good in the logs so ahistory... Very strange.

Guess an hour 10 k 300m climb. Legs shot.

Uploaded with IpBike

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