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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Dec 4, 2017:

activity # timemileskm+mload
  Cycling13 7:24:12 84.34(11.4/h) 135.73(18.3/h) 1054888.4
  Running2 1:37:03 10.09(9:37) 16.24(5:59) 312194.1
  Orienteering1 1:02:55 5.66(11:07) 9.11(6:55) 97219.5
  Total16 10:04:10 100.09(6:02) 161.07(3:45) 14631302.0

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Monday Dec 4, 2017 #

7 AM

Cycling 32:56 [2] 10.56 km (19.2 kph) +66m
shoes: Charge Mixer

10.565km with 66m climb in 0:32:56. Work.
Uploaded with IpBike
6 PM

Cycling 40:21 [2] 11.45 km (17.0 kph) +144m
shoes: Charge Mixer

11.449km with 144m climb in 0:40:21. Home.
Uploaded with IpBike

Sunday Dec 3, 2017 #

9 AM

Cycling 29:26 [2] 10.61 km (21.6 kph) +67m
shoes: Charge Mixer

10.614km with 67m climb in 0:29:26. Work.
Uploaded with IpBike
4 PM

Cycling 34:21 [2] 10.43 km (18.2 kph) +103m
shoes: Charge Mixer

10.434km with 103m climb in 0:34:21. Home.
Uploaded with IpBike

Saturday Dec 2, 2017 #

Event: Southern Night Championships / SCOL4 TVOC Level C & Regional Event
 
6 PM

Orienteering race 1:02:55 intensity: (14:29 @1) + (1:48 @2) + (3:42 @3) + (24:21 @4) + (18:35 @5) 9.11 km (6:55 / km) +97m 6:34 / km
ahr:145 max:178

9.108km with 97m climb in 1:03:34. Southern night champs. Realised it would be quick early on as generally fast going. Nav ok apart from brain fade after the first road crossing. Meant to be going to 5 but started navigating to 10 the return control realised and headed for 6 which I was almost at before realising had not been to 5 at least 3 minutes stupidly thrower away. Felt I was running fast although some army of course quicker. Not on the path I thought at 16 but want of lost much as relocation obvious on fence I was not expecting. Stayed safe on path through final green at finish.

Annoyingly 1 min off Calvin with my stupidity. 5 mins off Sarah Rollins.
Uploaded with IpBike

Friday Dec 1, 2017 #

7 AM

Cycling 32:31 [2] 10.67 km (19.7 kph) +66m
shoes: Charge Mixer

10.674km with 66m climb in 0:32:31. Work.
Uploaded with IpBike
7 PM

Cycling 35:48 [2] 10.43 km (17.5 kph) +109m
shoes: Charge Mixer

10.434km with 109m climb in 0:35:48. Home.
Uploaded with IpBike

Thursday Nov 30, 2017 #

7 AM

Cycling 35:07 [2] 10.69 km (18.3 kph) +48m
shoes: Charge Mixer

10.693km with 48m climb in 0:35:07. Good sunrise.
Uploaded with IpBike
6 PM

Cycling 25:36 [2] 7.47 km (17.5 kph) +96m
shoes: Charge Mixer

7.468km with 96m climb in 0:25:36
Uploaded with IpBike
7 PM

Running 37:39 [2] 6.14 km (6:08 / km) +161m 5:25 / km

6.139km with 161m climb in 0:37:39. 4 hill on grove road.
Uploaded with IpBike
8 PM

Cycling 31:52 [2] 9.56 km (18.0 kph) +75m
shoes: Charge Mixer

9.559km with 75m climb in 0:31:52. Home chilly.
Uploaded with IpBike

Wednesday Nov 29, 2017 #

7 AM

Cycling 33:00 [2] 10.52 km (19.1 kph) +37m
shoes: Charge Mixer

10.518km with 37m climb in 0:33:00
Uploaded with IpBike
6 PM

Cycling 44:45 [2] 12.22 km (16.4 kph) +128m
shoes: Charge Mixer

12.217km with 128m climb in 0:44:45
Uploaded with IpBike

Tuesday Nov 28, 2017 #

7 AM

Cycling 34:26 [2] 10.65 km (18.6 kph) +38m
shoes: Charge Mixer

10.655km with 38m climb in 0:34:26
Uploaded with IpBike
5 PM

Cycling 34:03 [2] 10.45 km (18.4 kph) +77m
shoes: Charge Mixer

10.447km with 77m climb in 0:34:03
Uploaded with IpBike
7 PM

Running 59:24 [2] 10.1 km (5:53 / km) +151m 5:28 / km

10.101km with 151m climb in 0:59:24. Cold Bok training run. Ankles hurting at end.
Uploaded with IpBike

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