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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 30 days ending Apr 30, 2017:

activity # timemileskm+mload
  Cycling40 20:48:27 254.74(12.2/h) 409.96(19.7/h) 34612451.7
  MTBO5 17:39:38 170.39(6:13) 274.22(3:52) 57913310.9
  Running7 6:48:05 37.96(10:45) 61.09(6:41) 2054932.2
  Orienteering5 5:51:01 29.53(11:53) 47.52(7:23) 8531003.5
  Walking4 1:45:11 5.21(20:10) 8.39(12:32) 236210.4
  Mtb1 33:31 7.1(12.7/h) 11.43(20.5/h) 13667.0
  Total62 53:25:53 504.94(6:21) 812.62(3:57) 125317975.8
  [1-5]62 53:25:51

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Sunday Apr 30, 2017 #

8 AM

MTBO race 5:08:30 intensity: (55:09 @1) + (3:47:38 @2) + (24:14 @3) + (1:29 @4) 88.19 km (3:30 / km) +1634m 3:12 / km
ahr:123 max:154 shoes: Lux

88.188km with 1634m climb in 5:08:30. omm bike day 2 5 hour score. Llangorse side set out to do flatter stuff first a bit fearful of the legs on the big climbs. 4 having to push up to 2 , 1, wait at lights in Crickhowell 49 managed to catch both walkers I past mid bridge going to 50. 140 points in first hour.

52, 54, road most of bridelway climb but bottom gear stuff for 55. With a young lad from here for a bit just kept catching back up on any hesitation I made. 56, great fun down to 57 but worried about missing it, on for 59 and double back for 58. My companion did opposite order which was probably better especially as the canal bridge was raised. Second hour up after 59 150 points.

Decided against next hill so main road for a bit then up to 62 lots of gates on bw. Small lanes for 63, 64. 3rd hour only 4 controls but 170 points. Out of water.

Road to 44 by Llangorse lake filled bottle in toilets. Up to 43, 41, 10, 8. 150 points in 4th hour. Took field bw out of 8 want do again going this way probably ok going opposite way. 6. Decision time and opted out of cwm sorgwm climb and Llangorse contour. I need to ride this bw to see what it's like tail wind climb would of been quick. Went back past finish for 5 then big climb and push for 47 blowy on top down to 48 took option to be late for 3 but it was a bit of a battering out and back on bw. 140 final hour 9 mins late. 731 total.

Felt I had done ok but only 3rd on the day Richard had 750 to get in front and Mark McPhilips did a stagering 800 to overtake Ian overall, need to see that route. So 2nd and 3rd turned into 4th overall!
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Never got the HR up which shows I was rather knackered from the day before.

Saturday Apr 29, 2017 #

Event: Omm Bike
 
9 AM

MTBO race 7:05:28 [4] 99.43 km (4:17 / km) +2673m 3:46 / km
shoes: Lux

99.429km with 2673m climb in 7:05:28. Omm bike day 1 7 hours score.in black mountains. Lots of familiar terrain but some new as I have never done either of the high level crossings for a start. Warmed up so shorts but long sleaved winter top with no base layer. Conditions expected to be fast and dry.

Marked all point on map at start a number of high point pairs well scattered. Set off north to take the eastern high level crossing from the steep side with the hope of finishing with the other from the south where it looked potentially ridablw and would have a tail wind.

6 stoped a bit early for 8 loosing 2 mins not good. Out and back for 10 then 11, wet tricky descent to 12 up to 40 before the big mostly push to. 39 improved path but big rocky drainage ditches, glad I was not descending. Rough gentle descent to 38 someone quick infront that I slowly got closer to. Still chasing to 37. Took the push up to the forest road straight away alternative zig zag after some road may be better 33 29 where the si was missing but tape obvious. Took the marginal 10 point 27 as felt I was goin well and clearing was a possibility. 25, legs not feeling so good now climbing to 24 and even worse up to 28 at patrishow church. 30 and about half time.

Legs bad through the woods 32, 36, 35 40 on the fast track south real disaster with a flat. Nothing obvious but rear very soft so my topping up the gunk on Friday wa no help. My lack of skills meant putting a tube in took 13 mins 2 or 3 of course checking for old thorns. 31 and the fun drop off Crug mawr 23, 22. 5 hours up and a decision about the 2 flags for 80 points on the west of the sugarloaf decided to go for them 21 has to push some stuff I should ride. 20 and drop down to 80 mins to go so decided to go for the high pass but skipped 19 and 18 around Crickhowell. 17 struggling so skipped what looked like more climb to 16 going straight for 15 and the climb over getting 14. Not much speed but managed to ride most. Reply nice pass. A bit caution on descent foe 13 feeling very tired and did not want any stupid offs.

In 6 mins late so not too bad 814 points. My lack of long training showed. Blitzed by Ian with 860 which I would mot of got even without puncture but 20 or 30 more would of made the 4 point gap behind a lot bigger.

Not sure how the legs will like 5 more hours tomorrow and it look like it will be wet.


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Friday Apr 28, 2017 #

7 AM

Cycling 29:17 [2] 10.94 km (22.4 kph) +70m
shoes: Lux

10.941km with 70m climb in 0:29:17. Work on Lux checking all good for weekend.
Uploaded with IpBike
6 PM

Mtb 33:31 [2] 11.43 km (20.5 kph) +136m
shoes: Lux

11.431km with 136m climb in 0:33:31. Home over Purdown dry and fast.
Uploaded with IpBike

Thursday Apr 27, 2017 #

7 AM

Cycling 30:04 [2] 10.39 km (20.7 kph) +65m
shoes: Charge Mixer

10.385km with 65m climb in 0:30:04. Work.
Uploaded with IpBike
6 PM

Cycling 23:42 [2] 7.47 km (18.9 kph) +103m
shoes: Charge Mixer

7.472km with 103m climb in 0:23:42
Uploaded with IpBike
7 PM

Running 56:30 intensity: (24:11 @1) + (27:05 @2) + (4:45 @3) + (29 @4) 6.71 km (8:25 / km) +301m 6:53 / km
ahr:122 max:152

6.713km with 301m climb in 0:56:30. 4 hills stiff and slow. Ankle not to happy either.
Uploaded with IpBike
8 PM

Cycling 26:49 intensity: (21:39 @1) + (5:10 @2) 9.23 km (20.7 kph) +84m
ahr:113 max:138 shoes: Charge Mixer

9.234km with 84m climb in 0:26:49. Home.
Uploaded with IpBike

Wednesday Apr 26, 2017 #

7 AM

Cycling 30:38 [2] 10.59 km (20.7 kph) +64m
shoes: Charge Mixer

10.586km with 64m climb in 0:30:38. Work.
Uploaded with IpBike
6 PM

Cycling 38:48 [2] 12.17 km (18.8 kph) +145m
shoes: Charge Mixer

12.170km with 145m climb in 0:38:48. Home.
Uploaded with IpBike

Tuesday Apr 25, 2017 #

7 AM

Cycling 31:02 [2] 10.58 km (20.5 kph) +68m
shoes: Charge Mixer

10.584km with 68m climb in 0:31:02. Work.
Uploaded with IpBike
5 PM

Cycling 32:06 [2] 10.35 km (19.3 kph) +115m
shoes: Charge Mixer

10.355km with 115m climb in 0:32:06. Home.
Uploaded with IpBike
7 PM

Running 1:06:17 intensity: (6:02 @1) + (35:22 @2) + (19:31 @3) + (5:22 @4) 10.34 km (6:25 / km) +289m 5:37 / km
ahr:136 max:159

10.343km with 289m climb in 1:06:47. Really good turnout with 9 and Phil missed us by a minute as well. No speed and hard surface needed concentration especially descending. Storm at end not so nice glad we were not on Dolbury.
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Monday Apr 24, 2017 #

7 AM

Cycling 31:53 [2] 10.6 km (19.9 kph) +65m
shoes: Charge Mixer

10.595km with 65m climb in 0:31:53. Work.
Uploaded with IpBike
7 PM

Cycling 34:01 [2] 10.29 km (18.1 kph) +109m
shoes: Charge Mixer

10.289km with 109m climb in 0:34:01. Home chilly.
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Sunday Apr 23, 2017 #

11 AM

Orienteering race 1:19:40 intensity: (13:11 @1) + (7:59 @2) + (23:06 @3) + (35:21 @4) + (3 @5) 10.03 km (7:56 / km) +354m 6:45 / km
ahr:141 max:161

10.035km with 354m climb in 1:19:40. Welsh league kingswood. Never got going very well but nav was ok. Some nice bits of wood possibly amped greener than reality. Slight mess coming out of 10 in wrong direction. Too high on last control.

Think Ben may be heading to top of rankings again amazing time.
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Friday Apr 21, 2017 #

7 AM

Cycling 31:16 [2] 10.44 km (20.0 kph) +64m
shoes: Charge Mixer

10.441km with 64m climb in 0:31:16. Work.
Uploaded with IpBike
6 PM

Cycling 33:46 [2] 10.4 km (18.5 kph) +104m
shoes: Charge Mixer

10.402km with 104m climb in 0:33:46. Upload.
Uploaded with IpBike

Thursday Apr 20, 2017 #

7 AM

Cycling 32:24 [2] 10.46 km (19.4 kph) +65m
shoes: Charge Mixer

10.460km with 65m climb in 0:32:24. Work

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6 PM

Cycling 22:14 [2] 7.13 km (19.2 kph) +100m
shoes: Charge Mixer

7.128km with 100m climb in 0:22:14. To coumb dingle.
Uploaded with IpBike
7 PM

Running 31:20 intensity: (11:08 @1) + (7:30 @2) + (2:10 @3) + (8:23 @4) + (2:09 @5) 5.11 km (6:08 / km) +35m 5:56 / km
ahr:130 max:164

5.110km with 35m climb in 0:31:40. Struggling on warmup. Was meant to be 4, 3, 2, 1,.5 laps. Started OK but after the revelers very stiff stopped straight away and stretched joined back in for 2nd 2 laps and did the next 2 slowly before stopping.
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8 PM

Cycling 28:25 intensity: (22:16 @1) + (6:02 @2) + (7 @3) 9.42 km (19.9 kph) +85m
ahr:115 max:141 shoes: Charge Mixer

9.418km with 85m climb in 0:28:25. Home.
Uploaded with IpBike

Wednesday Apr 19, 2017 #

7 AM

Cycling 28:49 [2] 10.57 km (22.0 kph) +65m
shoes: Charge Mixer

10.571km with 65m climb in 0:28:49. Work.
Uploaded with IpBike
6 PM

Cycling 39:00 [2] 11.38 km (17.5 kph) +140m
shoes: Charge Mixer

11.376km with 140m climb in 0:39:00. Home.
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Tuesday Apr 18, 2017 #

7 AM

Cycling 30:39 [2] 10.6 km (20.8 kph) +64m
shoes: Charge Mixer

10.605km with 64m climb in 0:30:39. Work.
Uploaded with IpBike
7 PM

Cycling 31:44 [2] 10.29 km (19.5 kph) +102m
shoes: Charge Mixer

10.293km with 102m climb in 0:31:44. Home.
Uploaded with IpBike

Monday Apr 17, 2017 #

10 AM

Orienteering race 44:10 [2] 6.48 km (6:49 / km) +153m 6:06 / km

6.481km with 153m climb in 0:44:10. Jk relays middle shorter leg on men's 120+. Jeff lost some time so back.off the leaders some way. just trying to be clean and steady. Struggling to get past Abi runing the open for uboc. Ok through the slightly more technical wooded bit. Just not enough speed in the legs really from there. Handed over to Phil in 2nd helped by Fvo dq. Phil kept the position so 2nd place in the end which is fair enough.
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Sunday Apr 16, 2017 #

12 PM

Orienteering race 2:03:11 intensity: (47:03 @1) + (3:35 @2) + (1:34 @3) + (24:53 @4) + (46:06 @5) 16.7 km (7:23 / km) +233m 6:54 / km
ahr:135 max:175

16.696km with 233m climb in 2:04:38. Walk to start then jk m45 long. Never felt fast but was pushing all the way. Took left hand long path route for 6 wanted to save legs foe later as the forest was hard work. Hamstring feeling tight from about 10 on the run to the road crossing and restart after 2 minute time out did not help. carefull in tricky rodys section. A bit right on 16 where I was trying to check the options for the long 17. Just kept pushing as best I could from here right foot painfull with a stood pushing back. It was a painfull run to the finish.

Result surprisingly good 5th and only about 6 mins off James. Nor enough to move up from 7th overall though. Still I think its my best jk as an m45. Relays tommorow will be hard.
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7 PM

Walking 25:37 [2] 1.97 km (13:00 / km) +89m 10:36 / km

1.970km with 89m climb in 0:25:37
Forced myself out to walk again even though danger of being rained on. Blown up hill carried in and took triangulate route to get out of wind. Had to climb back up at end but survived and legs stand a better chance tomorrow for the outing.
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Saturday Apr 15, 2017 #

12 PM

Orienteering race 1:06:26 intensity: (26:49 @1) + (1:29 @2) + (47 @3) + (7:54 @4) + (29:27 @5) 8.84 km (7:31 / km) +101m 7:07 / km
ahr:134 max:173

8.840km with 101m climb in 1:07:20. Walking to start and JK middle. Controls rather visible but still messed up 30 secs at 11 where it was not visible and I went past. Then 30 secs at 15 where I was left and wondering about extra gullys untill I saw them on the map slightly hidden by the control number. Bit of hesitation on 20. Generally ok and pushing hard in the at times physical terrain.
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5 PM

Walking 19:49 [2] 1.3 km (15:12 / km) +56m 12:31 / km

1.304km with 56m climb in 0:19:49. Little walk legs stiff. Need some more loosening before longer run tomorrow. Should of brought a bike. Chilly in wind but a fine view all round.
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6 PM

Walking 30:47 [2] 2.77 km (11:07 / km) +55m 10:06 / km

2.771km with 55m climb in 0:30:47. another little walk. Will be better for this ons. I see why the south downs way is such a popular long distance mtb route.

Was someone about to wild camp at the far end. A marvelous spot they had.
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Friday Apr 14, 2017 #

Event: JK 2017 - Jan Kjellström International Festival of Orienteering
 
1 PM

Orienteering race 37:34 [2] 5.47 km (6:52 / km) +12m 6:48 / km

5.468km with 12m climb in 0:37:34. Jk sprint. Walk from van through siac test area and my year old dinner was not working. Rushed off to the hire spot where they had a battery tester and it proved to be dead. Martin sealed my dinner fir q higher one for the jk and says a replacement will be posted out to me. was busy putting on shoes while this was all sorted. Sprinted off to start got there in time to be sorted into the correct box.

Never got into a good flow after the hurried start. Carried on for 2 whereas back may be better. Went south for 6 but then over zig dated building probably lost 15 secs. North route to 7. Wrong side of building for 13 15 secs. Felt like I slowed on second half. 2 mins off James Paul beat me by 3 seconds.
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7 PM

Walking 28:58 [2] 2.35 km (12:21 / km) +36m 11:28 / km

2.347km with 36m climb in 0:28:58. Walk to loosen legs. Really nice bit of O terain Like complex bits of Lieth hill. I assume permissions are an issue as otherwise I would surly of done a big event here.
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Thursday Apr 13, 2017 #

7 AM

Cycling 31:45 [2] 10.49 km (19.8 kph) +63m
shoes: Charge Mixer

10.494km with 63m climb in 0:31:45. Work.
Uploaded with IpBike
7 PM

Cycling 32:32 [2] 10.44 km (19.3 kph) +103m
shoes: Charge Mixer

10.441km with 103m climb in 0:32:32. Home. Long day in office but good result for 4 days off.
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Wednesday Apr 12, 2017 #

7 AM

Cycling 31:55 [2] 10.45 km (19.6 kph) +71m
shoes: Charge Mixer

10.449km with 71m climb in 0:31:55. Work.
Uploaded with IpBike
7 PM

Cycling 31:22 [2] 10.27 km (19.6 kph) +103m
shoes: Charge Mixer

10.267km with 103m climb in 0:31:22. Home.
Uploaded with IpBike

Tuesday Apr 11, 2017 #

7 AM

Cycling 31:41 [2] 10.71 km (20.3 kph) +67m
shoes: Charge Mixer

10.710km with 67m climb in 0:31:41. Work.
Uploaded with IpBike
5 PM

Cycling 28:18 [2] 10.34 km (21.9 kph) +110m
shoes: Charge Mixer

10.336km with 110m climb in 0:28:18. Home.
Uploaded with IpBike
7 PM

Running 1:09:02 intensity: (7:50 @1) + (27:24 @2) + (15:45 @3) + (16:16 @4) + (1:47 @5) 10.9 km (6:20 / km) +254m 5:40 / km
ahr:139 max:162

10.896km with 254m climb in 1:09:02. Bok training landsdown. Back to old route as easier to do.a shorter run for Jackie. Michael Richard hudson and me carried on around the race course. I failed to keep up legs still stiff from Saturday. Good pie in the pub and joined by Jenny.
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Monday Apr 10, 2017 #

7 AM

Cycling 31:15 [2] 10.64 km (20.4 kph) +64m
shoes: Charge Mixer

10.635km with 64m climb in 0:31:15. Work.
Uploaded with IpBike
5 PM

Cycling 33:30 [2] 10.41 km (18.6 kph) +110m
shoes: Charge Mixer

10.415km with 110m climb in 0:33:30. Home.
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Sunday Apr 9, 2017 #

8 AM

MTBO 1:14:59 [2] 26.0 km (2:53 / km) +252m 2:45 / km
shoes: Lux

26.004km with 252m climb in 1:14:59. Spin around to make sure legs not to stiff. Lots of horses out. A couple of off road bits.
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Saturday Apr 8, 2017 #

11 AM

Running race 1:02:45 [2] 11.42 km (5:30 / km) +546m 4:26 / km

11.418km with 546m climb in 1:02:45. Sugar loaf fell race. Not much else on this weekend and I needed the run out with JK next weekend. Done it before once years ago. Tooked in behind Mark Saunders up initial road bit finding it hard. Went past before getting onto path and started feeling better once down to a walk for steep bit in wood. Got off the front of the group I was with at the top so trying to stride out and pull in those in the group in front along the long ridge run. Just about got there for the the climb to the top and passing at the walk. Soon past Richard on the descent on the steep bit then just tiring to go as fast as possible on the long gentle drop. Could not keep with the pair around me at the end.

A very pleasing run infront of Richard not too far back from Mark Burley. Need to try and stop the legs getting too stiff, will have to get on bike tomorrow morning.
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C • Good Effort 2

Friday Apr 7, 2017 #

7 AM

Cycling 30:35 [2] 10.67 km (20.9 kph) +67m
shoes: Charge Mixer

10.674km with 67m climb in 0:30:35. Work.
Uploaded with IpBike
7 PM

Cycling 33:19 [2] 10.45 km (18.8 kph) +103m
shoes: Charge Mixer

10.453km with 103m climb in 0:33:19. Home.
Uploaded with IpBike

Thursday Apr 6, 2017 #

7 AM

Cycling 31:16 [2] 10.68 km (20.5 kph) +63m
shoes: Charge Mixer

10.678km with 63m climb in 0:31:16. Work.
Uploaded with IpBike
6 PM

Cycling 22:32 [2] 7.21 km (19.2 kph) +103m
shoes: Charge Mixer

7.213km with 103m climb in 0:22:32. To coumb dingle.
Uploaded with IpBike
7 PM

Running 59:11 intensity: (2 @0) + (17:21 @1) + (17:13 @2) + (7:37 @3) + (8:52 @4) + (8:06 @5) 7.46 km (7:56 / km) +399m 6:16 / km
ahr:135 max:173

7.457km with 399m climb in 0:59:11. Six hills with proper efforts. Very pleased to manage to do this at all only did 6 hills once last year and feeling up to efforts on the hills has been rare. Will have to see what strava thinks compared to previous attempts.
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8 PM

Cycling 27:06 intensity: (3:27 @1) + (21:35 @2) + (2:04 @3) 9.54 km (21.1 kph) +85m
ahr:128 max:149 shoes: Charge Mixer

9.544km with 85m climb in 0:27:06. Home.
Uploaded with IpBike

Wednesday Apr 5, 2017 #

7 AM

Cycling 32:29 [2] 10.64 km (19.7 kph) +66m
shoes: Charge Mixer

10.637km with 66m climb in 0:32:29. Work.
Uploaded with IpBike
7 PM

Cycling 34:50 [2] 10.43 km (18.0 kph) +103m
shoes: Charge Mixer

10.434km with 103m climb in 0:34:50. Home.
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Tuesday Apr 4, 2017 #

7 AM

Cycling 31:53 [2] 10.62 km (20.0 kph) +64m
shoes: Charge Mixer

10.616km with 64m climb in 0:31:53. Work.
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5 PM

Cycling 33:02 [2] 10.46 km (19.0 kph) +107m
shoes: Charge Mixer

10.462km with 107m climb in 0:33:02
Home.
Uploaded with IpBike
7 PM

Running 1:03:00 intensity: (1:37 @1) + (43:42 @2) + (15:45 @3) + (1:56 @4) 9.16 km (6:53 / km) +230m 6:07 / km
ahr:135 max:155

9.157km with 230m climb in 1:03:00. Bok training the priory. Helen back joining Tereza Tommi and me. Nice but muddy up through word then quickly across to do the other wooded bit before too dark. Not pushing on happy with just an easy pace. Tommi and Tereza doing a good bit of looping back.

Phil and Jenny joined us in the pub so some good catching up.
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Monday Apr 3, 2017 #

7 AM

Cycling 32:52 [2] 10.68 km (19.5 kph) +63m
shoes: Charge Mixer

10.676km with 63m climb in 0:32:52. Work.
Uploaded with IpBike
7 PM

Cycling 33:11 [2] 10.44 km (18.9 kph) +103m
shoes: Charge Mixer

10.443km with 103m climb in 0:33:11
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Sunday Apr 2, 2017 #

Event: SW MBO League 1
 
9 AM

MTBO race 2:52:54 intensity: (30:00 @3) + (1:30:00 @4) + (52:54 @5) 44.0 km (3:56 / km) +800m 3:36 / km
ahr:141 max:160 shoes: Lux

25.714km with 579m climb in 1:43:57. Mtbo 3 hour score Woodbury common with the usual tricky nav. Odds and evens format. Went odd blue first which was not right. Clearly not clearable and 40 pointer on red an obvious drop rest of red a good route in about half the time. As it was did all but 1 blue in 1.45 the out and back 19 which was muddy and big climb was probably not worth it. Coming back had to miss 2 fairly easy reds.

Phone trouble again stoped after changeover and I was not getting the 20 minute feedback realised but was then guessing the time all the way in 7 mins early in the end so could of got one of the missing reds. Need to get a watch as backup.

Still good enough to win comfortably in the end.
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Adjusted stats with a bit of a guess for the full lot.
2 PM

MTBO 1:17:47 [2] 16.59 km (4:41 / km) +432m 4:09 / km
shoes: Lux

16.595km with 432m climb in 1:17:47. Collecting controls. Nice little spin in the sun. Took some alternate routes.
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Saturday Apr 1, 2017 #

8 AM

Cycling 32:20 [2] 10.63 km (19.7 kph) +61m
shoes: Charge Mixer

10.633km with 61m climb in 0:32:20. Work.
Uploaded with IpBike
4 PM

Cycling 34:07 [2] 10.45 km (18.4 kph) +105m
shoes: Charge Mixer

10.449km with 105m climb in 0:34:07. Home.
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