Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 30 days ending Jun 30, 2011:

activity	#	time	miles		km		+m	load
Cycling	51	39:13:32	580.11	(14.8/h)	933.6	(23.8/h)	7140	5122.4
Running	9	8:05:51	46.91	(10:21)	75.5	(6:26)	2430	1184.3
MTBO	6	6:36:53	57.04	(6:57)	91.8	(4:19)	1150	1849.4
Total	56	53:56:16	684.07	(4:44)	1100.9	(2:56)	10720	8156.1

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Thursday Jun 30, 2011 #

8 AM

Cycling (road) 29:57 [2] 11.8 km (23.6 kph) +80m
shoes: Charge Mixer

ITW
11.815 00:29:57 23.6 00:31:53 22.2 86 -92 1.5

6 PM

Cycling (road) 30:12 [2] 12.6 km (25.0 kph) +100m
shoes: Charge Mixer

HFW
12.658 00:30:12 25.1 09:49:24 1.2 95 -88 1.4

Wednesday Jun 29, 2011 #

8 AM

Cycling (road) 31:13 [2] 11.8 km (22.7 kph) +80m
shoes: Charge Mixer

ITW
11.832 00:31:13 22.7 14:46:09 0.8 80 -87 1.4

6 PM

Cycling (road) 32:23 [2] 12.6 km (23.3 kph) +90m
shoes: Charge Mixer

HFW
12.664 00:32:23 23.4 09:49:49 1.2 95 -88 1.4

7 PM

Cycling (road) 44:17 [2] 16.9 km (22.9 kph) +190m
shoes: Scott RC1

Home to club 10 and warm up.
16.927 00:44:15 22.9 01:17:08 13.1 189 -169 2.1
00:22:10 00:12:40 00:03:44 00:01:34 00:05:30 187 123

Cycling race (road TT) 28:55 [5] 16.0 km (33.2 kph) +30m
shoes: Scott RC1

Evening 10. Absolutly no go in the legs, could not get heart rate up for all that I was trying as hard as I could. No idea of the reasons was not feeling bad beforhand etc. have not pushed too hard the last few days....

16.055 00:28:55 33.3 00:31:11 30.8 31 -93 0.7
00:00:39 00:11:33 00:16:49 00:00:14 00:00:00 150 139

From ________________________________________________________________________________bike_logs

Cycling (road) 31:40 [2] 10.6 km (20.1 kph) +140m
shoes: Scott RC1

Home from club 10. slowly...
10.646 00:31:40 20.1 00:39:38 16.1 138 -102 2.2
00:23:52 00:08:07 00:00:11 00:00:00 00:00:00 149 110

Tuesday Jun 28, 2011 #

8 AM

Cycling 28:43 [2] 11.8 km (24.7 kph) +80m
shoes: Charge Mixer

ITW
11.827 00:28:43 24.7 11:59:06 0.9 79 -89 1.4

5 PM

Cycling (road) 32:54 [2] 12.6 km (23.0 kph) +100m
shoes: Charge Mixer

HFW
12.65 00:32:54 23 09:31:48 1.3 96 -88 1.4

7 PM

Running (field) 1:10:00 [2] 11.0 km (6:22 / km) +250m 5:43 / km

Bok training. Pridy.

Standard run but opposit way around. probobly better going the other way, up the steps to the carpark by the gorge coming up from wooky was hard then there was a good bit of climb on the road.

Monday Jun 27, 2011 #

8 AM

Cycling 30:29 [2] 11.8 km (23.2 kph) +80m
shoes: Charge Mixer

ITW
11.668 00:30:29 22.9 00:32:54 21.2 37 -8 0.3

6 PM

Cycling (road) 46:59 [2] 18.1 km (23.1 kph) +190m

Work to blaze then on home after running.
18.059 00:46:59 23 11:52:53 1.5 188 -176 2

Running 35:00 [2] 5.0 km (7:00 / km) +150m 6:05 / km

Westbury with Wendys group. OK to start with but I stoped a bit at one point then got realy stiff so I decided to stop and stretch befor heading straight back.

Sunday Jun 26, 2011 #

11 AM

MTBO 1:37:11 [5] 28.0 km (3:28 / km) +480m 3:12 / km
shoes: Scale

British long MTBO champs. Longleat. got and early start decidedly muddy going down to 1 knew it was likely to be a hard ride. Missed inital tunt for controll but got second. 2 easy more mud. 3 took road route. 4 a long slog up hill spoted small track I needed coming back for 4. 5 doubled back on the track I had just done. 7 lots of people out on the road by the lake had to hold back and bear hard a couple of times when passing people. 8 ok, 9 not sure I was on the correct singletrack initaly as it seemed to go too close to the steep slope. Hard climb to 10. farly slow down to the road from it did not take the jumps. 12 13 ok. road route to 14 past 15. push up climb back to 15 as suffering chainsuck on bottom gear. Bit more road to 16. road 18 the long road to 19 and back down past entrence to longleat, good rest down valley recovering befor final effort. Slow going to 21 and then suffering on climb up though 22. Wobble on last junction to the last controll where the tracks all get very small and overgrowen.

Fairly pleased with my ride, no serious errors but not anyway like as flowing as yesterday, harder nav and harder riding so a good few more stops and did not feel like I was pushing as hard.

While cleaning my bike I overhear someone talking about the roads being out of bounds. Checking the key on the map some of the tarmac roads are maped as red and these are OOB. I used them on 6 legs (2 properly quicker) so went and declared myself Non comp. There was nothing about this in the details and normaly OOB roads would be marked with red crosses or red zig-zaging. I did not hang around for the latter finishers as I was not feeling too happy and did not realy want to have to be around with the planner / controller etc.

45.957 02:23:49 19.1 03:03:27 15 340 -315 1.4
00:17:27 00:25:33 00:08:07 00:14:24 01:16:37 178 150

From ________________________________________________________________________________bike_logs

C • MTBO 4

Cycling warm up/down (road) 45:00 [2] 18.0 km (24.0 kph) +250m
shoes: Scale

Half hour spin on a loop around the roads befor heading to start to loosen the legs off after driving straight home yesterday. Then up to start and back from finish.

Saturday Jun 25, 2011 #

Event: Polaris Challenge

Event: MTBO Weekend, British Long Champs

11 AM

MTBO race 42:47 [5] 16.9 km (2:32 / km) +120m 2:27 / km
shoes: Scale

Moors Valley MTBO 11.2km straight line. All fairly easy nav which was good for getting the confidence back after sweeden. All about just trying to go as fast as possible, legs hurting most of the way around felt I slowed a bit towards end. Almost a bad mistake going from 1 to 3 but I spoted it just before it became a realy bad mistake. A bit unsure going to 11 which was the o0nly bit where the nav got a bit technical. Map was the southern bit would be a nice area with the northen bit used at the same time.

Should of done some warm down but wanted to leave the carpark before 2 hours and save myself some cash. Will try and do a realy good warmup before tommorow.

Results. 1st just under 4 minutes up on Em and Alan. Lost time at 2 almost going to 3 so not the best route, and 3 where I took the longer option avoiding the march and then had real trouble opening the gate.

http://www.wimborne-orienteers.org.uk/wim/11MV%20M...

20.916 00:54:36 22.9 04:22:10 4.7 141 -141 1.3
00:04:35 00:08:28 00:01:21 00:03:54 00:38:38 178 155

From ___________________________________________________________________________________bike_logs

Cycling warm up/down 11:50 [2] 4.0 km (20.3 kph) +20m

warm up on the aproach road.

Friday Jun 24, 2011 #

8 AM

Cycling (road) 32:30 [2] 11.8 km (21.8 kph) +80m
shoes: Scale

ITW. On the scale after putting it back together. Had to re-seat the breakes. Also just re-attached the pedel as the bearing seamed on. In practice the bearing started making bad noises very quickly and broke totaly with the pedel comming off again about a mile from work.

5 PM

Cycling (road) 35:00 [2] 12.5 km (21.4 kph) +100m
shoes: Scale

HFW. Aukward having to be carefull yo keep the pedel on the spindle. Came off a couple of times. Will take a peddle off one of other bikes for the weekend and order another bearing kit.

Thursday Jun 23, 2011 #

8 AM

Cycling (road) 32:30 [2] 11.8 km (21.8 kph) +80m
shoes: Charge Mixer

ITW

6 PM

Cycling (road) 32:30 [2] 12.5 km (23.1 kph) +100m
shoes: Charge Mixer

HFW

Wednesday Jun 22, 2011 #

8 AM

Cycling (road) 32:30 [2] 11.8 km (21.8 kph) +80m
shoes: Charge Mixer

ITW. legs a biut heavy.

6 PM

Cycling (road) 32:30 [2] 12.5 km (23.1 kph) +100m
shoes: Charge Mixer

HFW. legs feeling better.

Tuesday Jun 21, 2011 #

Event: Beacon Batch

7 PM

Running race (fell) 36:00 [5] 8.0 km (4:30 / km) +330m 3:44 / km

Beacon Batch Fell race. Came straight from airport.

Set off steadily behind Alice up the inital climb then picked it up a bit along flat steady walking up next climb then push on on flat and down as normal. Fairly pleased how I went legs not as heavy as I feared.

Good BOK results with an easy team win. Westbury 2nd but no prize.

Running warm up/down (field) 20:00 [2] 2.0 km (10:00 / km) +50m 8:53 / km

bit of warm up on hill and run back after race. walked most of the way out before start.

Monday Jun 20, 2011 #

12 PM

MTBO 36:05 [5] 5.7 km (6:20 / km) +100m 5:49 / km
shoes: Scale

Sprint Race. Though this was my best race nav wise but still a bit too scrappy. Mistakes at 6 and 14 loosing 60s each. route to 11 probobly shopuld of cut up where I did the dey before while messing up number 2. Very suprised to loos getting on for a minute on 15 as I did not tghink I made an error but the big track route was aparently very fast. 2nd brit 14th overall.

http://www.obasen.nu/winsplits/online/en/default.a...

Cycling warm up/down 45:00 [2] 15.0 km (20.0 kph) +100m
shoes: Scale

Various to and from event center, warmup and then out llloking at the photosoot action and out to find the Orchid I had seen on the long race to take a photo of it.

Pedle broke so a good bit not cliped in properly.

Sunday Jun 19, 2011 #

12 PM

MTBO race 1:42:05 [5] 19.6 km (5:12 / km) +200m 4:57 / km
shoes: Scale

Long race. Again not good nav. messed up 1,2 and 3 loosing 7 mins to Killian. OK from there on and liked the long fast legs. only droped 1 more minute to Killina how was 3rd. 3rd brit 9th overall. 4 brits in top 10 too bad there is no relay. Nice area and for all the messing up I did enjoy the riding.

http://www.obasen.nu/winsplits/online/en/default.a...

Cycling warm up/down (road) 30:00 [2] 10.0 km (20.0 kph)
shoes: Scale

Up and down from accom to event center a number of times between spectating and some warmup before the race.

Saturday Jun 18, 2011 #

11 AM

Cycling (road) 1:00:00 [2] 25.0 km (25.0 kph) +100m
shoes: Scale

Ride out to the middle race. Feeling good a nice warmup.

1 PM

MTBO race 1:13:45 [5] 11.6 km (6:21 / km) +150m 5:58 / km
shoes: Scale

middle race. Sandy tracks heavy rain earlier dry at start but then torential rain after 10 minutes but OK once going. Not to happy with my ride wobble at 1
then wrong path at 6 and had to come back and cut though, not the only one to do this. Missed road route to 7. Very slow to 12 lost contact and had to relocate on the big floodlit ski tracks at the end. AndyC's route right around the square on the road was only 30s off Kilian going straight and he could plan the rest of the course.
Then the realy bad error going arounf the loop the wrong way punched 17 and half way to 16 befor I reralised. Then total messup on 15 should of come staight back out to main track.

Not a good result over 10 mins of errors 4th Brit of 4.

http://www.obasen.nu/winsplits/online/en/default.a...

Cycling warm up/down (road) 20:00 [2] 5.0 km (15.0 kph) +20m
shoes: Scale

warmup to start and a bit more.

3 PM

Cycling (road) 1:10:00 [2] 25.0 km (21.4 kph) +100m
shoes: Scale

Ride back to accomodation. Felt hard into wind initaly. stupidly had no food. but was feeling better by end.

Friday Jun 17, 2011 #

Event: MTBO World Masters and World Cup2

11 AM

Cycling (road) 30:00 [1] 10.0 km (20.0 kph) +50m
shoes: Scale

Out to model event and back on the road.

MTBO 45:00 [2] 10.0 km (4:30 / km) +100m 4:17 / km
shoes: Scale

Around model event. Basicaly went around most of the paths on the map. Started raining half way though and things got a biot slipery. a bit muddy and rooty.

Wednesday Jun 15, 2011 #

8 AM

Cycling (raod) 32:30 [2] 11.8 km (21.8 kph) +80m
shoes: Charge Mixer

ITW

6 PM

Cycling (road) 32:30 [2] 12.5 km (23.1 kph) +100m
shoes: Charge Mixer

HFW

Tuesday Jun 14, 2011 #

8 AM

Cycling (road) 32:30 [2] 11.8 km (21.8 kph) +80m
shoes: Charge Mixer

ITW

5 PM

Cycling (road) 32:30 [2] 12.5 km (23.1 kph) +100m
shoes: Charge Mixer

HFW

7 PM

Running (field) 55:00 [2] 8.0 km (6:53 / km) +200m 6:07 / km

Bok training. From Dundary. Only run here once that I remember, no Phill so we were making it up as we went one dodgy overgrowen bit with nettels. Nice views.

Monday Jun 13, 2011 #

8 AM

Cycling (road) 32:30 [2] 11.8 km (21.8 kph) +80m
shoes: Charge Mixer

ITW

6 PM

Cycling (road) 45:00 [2] 17.9 km (23.9 kph) +150m
shoes: Charge Mixer

Work to Blaise then on home.

Running (mixed) 55:00 [2] 8.0 km (6:53 / km) +150m 6:17 / km

wendys group around Blaise. Relativly flat loop. Went on a path I have not been on before which was interesting.

Saturday Jun 11, 2011 #

10 AM

Cycling (road) 4:20:00 125.0 km (28.8 kph) +800m
shoes: Scott RC1

Guessing some on distance and riding time for now may get better if I see Annas garmin log. Computer gave up ghost half way around.

16 out at start with some new comers but they were all fairly good. Steady out to hintern hill across A46 long straight lanes over the other side Luckington into tetbury. Some quicker bits tghough this section and into tetbury split into two groups. After tetbury those 6 headed straight back whilest 10 went through Lieghterton and along to Wooton. 3 headed home from here leaving 7 heading up the hioll past the golf course. I pushed on hard on the front here but probobly over did it as Chris and James left me on the top bit but I was well up on Anna which is a good sign of form. Down to Dursely where one of the newcomers had a spectacular off on the decent heading stright on into the nettles and brambles and over the bars. He was ok apart form some minor scrapes and the nettles. Roger also whent off probobly destracted by the happenings in front but his bike had cracked the fork. Guy how crashed was going to go back with Roger when his wife tuirned up with car.

So down to 5 from here to Dursley then on to Bearkly where it pissed down for 10 mins fast going here having to work hard to hang on the back. Rain stoped but into head wind all the way back from here Chris was bing a beast on the front one remaining new guy was hanging on for grim death, I gave him a push on one of the undulations. He gave up the effort by oldbury and headed for home (northwick by himself) thus 4 left up the hill past the 10 start and down old down hill then home through Almondsbury. Anna was off the back by the end which is somthing I have not seen before, James was also saying he was knackerd and I sure was.

Friday Jun 10, 2011 #

8 AM

Cycling (road) 33:37 [2] 11.8 km (21.1 kph) +80m
shoes: Charge Mixer

ITW
11.836 00:33:37 21.1 00:35:46 19.8 84 -93 1.4

5 PM

Cycling (road) 32:47 [2] 12.6 km (23.1 kph) +90m
shoes: Charge Mixer

HFW
12.62 00:32:47 23 00:36:44 20.6 95 -89 1.4

Thursday Jun 9, 2011 #

8 AM

Cycling (road) 31:08 [2] 11.8 km (22.7 kph) +80m
shoes: Charge Mixer

ITW
11.781 00:31:08 22.7 12:20:38 0.9 82 -90 1.4

6 PM

Cycling (road) 36:45 [2] 14.5 km (23.7 kph) +120m
shoes: Charge Mixer

Work to coumb dingle then on home.

14.515 00:36:45 23.6 02:22:36 6.1 122 -115 1.6

Running (mixed) 1:05:00 10.0 km (6:30 / km) +450m 5:18 / km

6 hills in Blais. it's realy a bit far out from coumb dingle for this for me far better from the clubhouse getting a bit sore and stiff towards the end.

Wednesday Jun 8, 2011 #

8 AM

Cycling (road) 33:47 [2] 11.8 km (21.0 kph) +80m
shoes: Charge Mixer

ITW Pissing it down.
11.788 00:33:47 20.9 00:37:00 19.1 80 -89 1.4

5 PM

Cycling (road) 31:17 [2] 12.6 km (24.2 kph) +90m
shoes: Charge Mixer

HFW.
12.584 00:31:17 24.1 00:36:51 20.4 97 -91 1.4

6 PM

Cycling (road) 53:36 [2] 20.0 km (22.4 kph) +180m
shoes: Charge Mixer

Out to club 10 to push off then back home.

9.884 00:25:58 22.8 01:21:52 7.2 102 -79 1.8
10.123 00:27:38 21.9 00:34:30 17.6 79 -109 1.8

Tuesday Jun 7, 2011 #

8 AM

Cycling (road) 34:16 [2] 11.8 km (20.7 kph) +90m
shoes: Charge Mixer

ITW. started pissing down up filton hill.

11.781 00:34:16 20.6 00:38:17 18.4 85 -91 1.4

5 PM

Cycling (road) 30:31 [2] 12.4 km (24.4 kph) +90m
shoes: Charge Mixer

HFW
12.477 00:30:31 24.5 00:34:34 21.6 24 -54 0.6

7 PM

Running (mixed) 1:05:00 [2] 9.0 km (7:13 / km) +250m 6:20 / km

Bok training. anti clockwise from the black horse. Nice run but the bridelway back up to millionairs row is a lot longer than I remember from going the other way round. Legs not feeling too bad considering race last night.

Monday Jun 6, 2011 #

Event: Blaise Blaze

8 AM

Cycling (road) 30:29 [2] 11.8 km (23.2 kph) +80m
shoes: Charge Mixer

ITW
11.459 00:30:39 22.4 00:34:40 19.8 46 -23 0.6

7 PM

Cycling (road) 49:24 [2] 17.9 km (21.7 kph) +140m
shoes: Charge Mixer

Work to Blaise for Blaze then on home.

17.961 00:49:24 21.8 03:01:33 5.9 106 -54 0.8

Running race (mixed) 24:51 [5] 6.0 km (4:09 / km) +225m 3:29 / km

Blaise Blazer. Ran well, fast conditions with a tail wind in the open bits. Fastish start then steady up the first hill as normal, past by MarkS, Julian BG and Gareth, ran with Garath and Julian down zig zags and down valley. They pulled away up the second hill where I walked as normal. probobly 50m clear by top but I started pulling them in, past Euan on horse track and got right back to Garath and julian and past them early on tghough the field. gained a good bit on Terry and was close going into the last climb, did not expect to catch hime but he started walking the stpes and I managed to out walk him and managed to push to the finish.

9th overall aparently and 1st V40 Terry 2nd so good job I past him. Time a good bit better than recently I belive.

Good result for Bok members. Matt and Grace, 1st senior Man and woman, me 1st V40 and and Alice given 1st WV40 Mark best V50... MattF 3rd so 6 prize winners.

Running warm up/down (field) 10:00 [2] 1.5 km (6:40 / km)

bit of warmup and warmdown.

Saturday Jun 4, 2011 #

10 AM

Cycling (road) 3:56:30 107.4 km (27.2 kph) +1200m
ahr:138 max:174 shoes: Scott RC1

Severn Saturday ride. Was not sure what to expect after last week but good weather plus some phone work by Mark lead to a turnout of 13. No Chris and MattB from last week but Anna, James and Roger from fast ones. Slower ones (all 1-2 mins quicker than me at club 10) included Garry and Michel. Out to Wales Graham and myself on the front to Aust having to work a bit into the wind but everyone else having an easy time behind. Small lanes to shirenewton, a small regroupe here then quick decent to A48 and along it and up the Wentwood climb as far as the resovire where we regrouped again. Pushed hard up nthe climbs trying to hang onto Anna and James pleased to be close.

From here we split, Anna, James, Roger and myself. Took the left down to Parc Seymour, but I missed the last right and we hit the A48 and had go in from there. Then up the big climb from there up to Wentwood, first time up there for all of us, a tough cllimb keeps going and going a bit steppy in places. Was well pleased to still have James and Anna in sight at the top. Down to Usk, a big pull on the front from Anna here into the wind, very impresive, I took the lead for the climb up the old road to Raglan, then back home via Llansoy and Star hill. James managed to loose Anna on the climb but I was still fairly close to her, the heavens opened half way up and we got soaked which none of use was expecting. A bit easier through Chepstow and over the bridge but I took the front and pushed on from there to the A38.

Very happy with the session a realy good workout exactly what I need. I suspect the slower groupe had a good outing as well, no one was in real trouble to the split and those that could go faster looked to just go steadly.

Computer not happy, no gps, no altitude even which is anoying.

107.423 03:52:59 27.6 04:15:26 25.2 308 -296 0.5
00:28:48 01:33:10 00:50:03 00:36:37 00:27:52 174 138

Friday Jun 3, 2011 #

8 AM

Cycling (road) 27:29 [2] 11.8 km (25.8 kph) +80m
shoes: Scale

ITW on the Scale withg the race tires. Need a new casset first time out with these wheels since new chain and chianrings. 4 or 5 biggest cogs all over the place skipping. could not push but the time showes how much quicker the scale is comompared to the mixer even with knobelys...

11.675 00:27:29 25.4 00:30:02 23.3 39 -7 0.3
00:17:50 00:10:59 00:00:00 00:00:00 00:00:00 137 115

5 PM

Cycling (MTB / road) 1:59:31 35.7 km (17.9 kph) +300m
shoes: Scale

New casset fited at lunch time so off for some late afternoon hot weather training around Timberland trail. In practice the Bike fest is this week and there were quite a lot of people going around the course which uses quite a lot of the trail in reverse so I did not follow the trail properly apart from over in 50 acre wood. In ashton court I went with the flow more and went around a good bit of the lap for the bikefest. Trails dry but mainly far too rough to be enjoyable on the Scale or to be able to push on much so the hot weather training never realy seemend too hot. Newly laid bit out by the quarry was good and entertaining mind you but a bit too many short turns realy for my likeing.

back home over Purdown.

35.798 01:55:42 18.5 02:07:26 16.8 137 -42 0.5
01:00:37 00:51:20 00:07:34 00:00:00 00:00:00 149 118

Thursday Jun 2, 2011 #

8 AM

Cycling (road) 28:48 [2] 11.8 km (24.6 kph) +80m
shoes: Charge Mixer

ITW don't know why so quick, muist of been few stops and maybe the wind was behind?
11.635 00:28:48 24.2 00:30:58 22.5 37 -8 0.3

6 PM

Cycling (road) 38:51 [2] 13.9 km (21.5 kph) +120m
shoes: Charge Mixer

To coumb dingle then on home after running. knackered coming home.

13.909 00:38:51 21.4 02:07:37 6.5 120 -73 1.3

7 PM

Running (mixed) 50:00 [2] 7.0 km (7:09 / km) +375m 5:38 / km

5 hills in Blaise. Not feeling too good to start but got into it a bit on the second hill. Far to overdressed no shorts whereing my tights.

Wednesday Jun 1, 2011 #

8 AM

Cycling (road) 32:06 [2] 11.8 km (22.1 kph) +80m
shoes: Charge Mixer

ITW
11.851 00:32:06 22.1 00:34:18 20.7 79 -86 1.3

5 PM

Cycling (road) 31:37 [2] 12.6 km (23.9 kph) +90m
shoes: Charge Mixer

HFW
12.447 00:30:37 24.3 00:35:38 20.9 95 -86 1.4

6 PM

Cycling (road) 35:26 [2] 12.5 km (21.2 kph) +150m
shoes: Scott RC1

Out to club 10 and warm up before start.
12.492 00:35:26 21.1 01:19:18 9.4 153 -139 2.3

7 PM

Cycling race (road) 17:51 [5] 16.0 km (53.8 kph) +40m
shoes: Scott RC1

Club 10. modified course because of road resurfacing. basical ended up at the far point into the wind, so very little easy going. not many people out late regiustering and got number 38 of 39 but two more after that missing start (was moved for this course vvariation) and one puncture 1 mile in. All 3 after me went by me, never felt I was going very well 4th slowest time.... the coures is defintly slower than the standard though.

16.17 00:28:20 34.2 00:29:29 32.9 47 -114 0.9

8 PM

Cycling (road) 43:14 [2] 16.3 km (22.6 kph) +150m
shoes: Scott RC1

Back to registration after club 10 which was a good long way with this course then back home. Knackered by the time I got home.

16.362 00:43:14 22.7 00:53:21 18.4 156 -112 1.6

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