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Training Log Archive: Ifor

In the 7 days ending Mar 4, 2017:

activity # timemileskm+mload
  Mtb5 9:03:23 74.98(8.3/h) 120.67(13.3/h) 2886884.0
  Orienteering3 3:40:25 17.65(12:29) 28.41(7:46) 648724.7
  Cycling8 2:36:26 31.8(12.2/h) 51.17(19.6/h) 435298.8
  Running1 56:51 5.69(9:59) 9.16(6:12) 245168.6
  Walking1 14:20 0.83(17:11) 1.34(10:40) 2028.7
  Total17 16:31:25 130.96(7:34) 210.76(4:42) 42342104.8

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Saturday Mar 4, 2017 #

Event: Welsh Championships / Short Distance Champs & 2017 Welsh League Event
 
11 AM

Orienteering race 1:03:17 intensity: (1:54 @1) + (56 @2) + (5:03 @3) + (46:50 @4) + (8:34 @5) 8.44 km (7:30 / km) +124m 6:59 / km
ahr:154 max:169

8.435km with 124m climb in 1:03:22. Welsh champs Merthyr mawr. Little wobble for 1 in the nice new bit of wood. Ok from there carefull for 8 which was tricky. Hard work up hill carefull on top few. Slower than I should of been down to 16. Trying to speed up through easiyer last few but not much speed in legs.

A good run relay on a tricky area just not quick enough for faster.
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4 PM

Mtb 1:13:12 intensity: (20:29 @1) + (50:15 @2) + (2:28 @3) 17.81 km (14.6 kph) +457m
ahr:131 max:151 shoes: Lux

17.807km with 457m climb in 1:13:38. The wall. A bit of rain mid way so getting dark in the thicker woods. Final descent sun back out so better.
Uploaded with IpBike

Friday Mar 3, 2017 #

7 AM

Cycling 32:47 [2] 10.65 km (19.5 kph) +76m
shoes: Charge Mixer

10.646km with 76m climb in 0:32:47. Work wet.
Uploaded with IpBike
6 PM

Cycling 31:00 [2] 10.35 km (20.0 kph) +110m
shoes: Charge Mixer

10.346km with 110m climb in 0:31:00. Home.
Uploaded with IpBike

Thursday Mar 2, 2017 #

Event: HOC WEE (Winter Evening Event)
 
10 AM

Walking 14:20 [2] 1.34 km (10:40 / km) +20m 9:56 / km

1.343km with 20m climb in 0:14:20. A testing walk.
Uploaded with IpBike
12 PM

Cycling 3:56 intensity: (2:40 @1) + (1:16 @2) 2.04 km (31.1 kph)
ahr:106 max:133

2.036km with 0m climb in 0:05:41. Some trainer based testing.
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3 PM

Cycling 6:46 [2] 2.49 km (22.1 kph) +11m
shoes: Charge Mixer

2.495km with 11m climb in 0:06:46. Double test in search of traffic.
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6 PM

Orienteering race 57:42 intensity: (8:23 @1) + (32:15 @2) + (9:18 @3) + (5:23 @4) + (2:23 @5) 8.59 km (6:43 / km) +92m 6:23 / km
ahr:134 max:176

8.588km with 92m climb in 0:59:19. Hoc night event. New area for me. A good exercise in relocation especially when you don't trust too much on the map. Spitting rain and my sweating at end making the map smoodge not helping at end. Just about got in at the end at least got some speed up.
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Wednesday Mar 1, 2017 #

7 AM

Cycling 33:36 [2] 10.65 km (19.0 kph) +68m
shoes: Charge Mixer

10.650km with 68m climb in 0:33:36. Work.
Uploaded with IpBike
6 PM

Cycling 33:34 [2] 10.43 km (18.6 kph) +112m
shoes: Charge Mixer

10.434km with 112m climb in 0:33:34. Home wet.
Uploaded with IpBike

Tuesday Feb 28, 2017 #

9 AM

Mtb 2:46:00 [2] 38.58 km (13.9 kph) +740m
shoes: Lux

38.577km with 740m climb in 2:46:00. set out to ride the trails again but foresters not so happy about that so a diy session joining up some small chasers areas. gentelshaw wet from hendsford hill over to shoal hill and then back. Turning to snow back at carpark and getting heavy.

Learnt rather slowly how to use the tubeless repair kit. Worked but my technique was rather slow.
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7 PM

Running 56:51 intensity: (4:36 @1) + (10:04 @2) + (25:08 @3) + (16:47 @4) + (16 @5) 9.16 km (6:12 / km) +245m 5:28 / km
ahr:143 max:161

9.161km with 245m climb in 0:56:51. Bok training the windmill just Tereza and me. Very windy being blown along by the lake. Over the hill, over second lock gate as first open. A bit of trouble getting onto path by ditch as road goes over. More tarmac route up than normal as fields would of been very slippery. First bit of coastal after zig zag descent was interesting with big wave splash. Got around on path further back but that still left 10 feet between the two sets of steps where timing between the waves was needed.
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Monday Feb 27, 2017 #

8 AM

Mtb 2:11:39 intensity: (1:21:56 @1) + (49:43 @2) 27.0 km (12.3 kph) +789m
ahr:119 max:144 shoes: Lux

27.001km with 789m climb in 2:12:46. Slow whinlatter loop trying not to get soaked leggings in the puddles. Layer of hail on upper sections.
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3 PM

Mtb 1:43:28 intensity: (1:14:00 @1) + (29:28 @2) 20.52 km (11.9 kph) +505m
ahr:118 max:141 shoes: Lux

20.519km with 505m climb in 1:45:11. Gisburn loop. Slow. Getting tired which is of course the idea.
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Sunday Feb 26, 2017 #

10 AM

Cycling 7:15 intensity: (5:42 @1) + (1:33 @2) 2.26 km (18.7 kph) +29m
ahr:117 max:130 shoes: Lux

2.260km with 29m climb in 0:07:15. To event. Wearing O shoes so tricky on egg beaters.
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Orienteering 8:09 intensity: (5:49 @1) + (2:20 @2) 0.94 km (8:43 / km) +37m 7:17 / km
ahr:116 max:133

0.935km with 37m climb in 0:08:09. To Starr.
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Orienteering race 1:31:17 intensity: (12 @1) + (4:15 @2) + (27:14 @3) + (57:28 @4) + (2:08 @5) 10.45 km (8:44 / km) +395m 7:21 / km
ahr:153 max:164

12.807km with 408m climb in 1:31:17. Northern champs. Out before it started raining but grim on open bits. Nav basically ok but slow not helped by tweaking ankle going to 1 never got going avoiding getting too cold was main motivation.. Only serious error was rout choice again going to second to last. Went down instead of up out of control ended up by road, 3 mins.
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12 PM

Cycling 7:32 intensity: (5:41 @1) + (1:51 @2) 2.31 km (18.4 kph) +29m
ahr:117 max:133 shoes: Lux

2.307km with 29m climb in 0:07:32. Straight back after run.
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2 PM

Mtb 1:09:04 intensity: (28:52 @1) + (40:12 @2) 16.77 km (14.6 kph) +395m
ahr:126 max:144 shoes: Lux

16.769km with 395m climb in 1:09:24. Cruz around Grizedale a bit damp and windy but not to bad.
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