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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Mar 30, 2019:

activity # timemileskm+mload
  Cycling11 5:46:37 68.96(11.9/h) 110.98(19.2/h) 922693.2
  MTBO2 3:20:27 42.67(4:42) 68.66(2:55) 1123591.8
  Running3 2:56:49 13.96(12:40) 22.46(7:52) 1188510.6
  Total15 12:03:53 125.58(5:46) 202.11(3:35) 32331795.7
  [1-5]15 12:03:51

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Saturday Mar 30, 2019 #

Event: Southern champs weekend - POSTPONED
 
10 AM

Running 1:15:02 intensity: (3:21 @1) + (28:44 @2) + (11:27 @3) + (24:59 @4) + (6:31 @5) 5.18 km (14:29 / km) +896m 7:46 / km
ahr:142 max:170

5.181km with 896m climb in 1:15:19. Nothing on this weekend so had to try and avoid doing nothing. Inspired by Llambedr to Bleanavon to go and do my old Wednesday run.

Struggle to run the bottom half needed the toilet stop which probably helped me run the field. First rep just kept the effort up 10:57. Slightly easier on second but thought quicker than the 11:39 it was. Pushed the last one hard and collapsed at top 10:06.

Good to do the session even if with a set of personal worsts. It's been a while since I did it and it was a really nice day to be up there. I may start coming out on Thursday evening as this will be a better session for me than Blaise hills.
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Friday Mar 29, 2019 #

7 AM

Cycling 32:03 [2] 10.6 km (19.8 kph) +65m
shoes: Charge Mixer

10.599km with 65m climb in 0:32:03. Work.
Uploaded with IpBike
6 PM

Cycling 33:59 [2] 10.4 km (18.4 kph) +104m
shoes: Charge Mixer

10.402km with 104m climb in 0:33:59. Home.
Uploaded with IpBike

Thursday Mar 28, 2019 #

7 AM

Cycling 32:13 [2] 10.6 km (19.7 kph) +65m
shoes: Charge Mixer

10.597km with 65m climb in 0:32:13. Work.
Uploaded with IpBike
6 PM

Cycling 24:29 [2] 7.19 km (17.6 kph) +99m
shoes: Charge Mixer

7.194km with 99m climb in 0:24:29. To westbury.
Uploaded with IpBike
7 PM

Running 28:53 [2] 4.99 km (5:47 / km) +36m 5:35 / km

4.990km with 36m climb in 0:28:53. Half the session with westbury.
Uploaded with IpBike

Cycling 29:38 [2] 9.47 km (19.2 kph) +85m
shoes: Charge Mixer

9.473km with 85m climb in 0:29:38. Home.
Uploaded with IpBike

Wednesday Mar 27, 2019 #

7 AM

Cycling 33:13 [2] 10.6 km (19.1 kph) +64m
shoes: Charge Mixer

10.595km with 64m climb in 0:33:13. Work.
Uploaded with IpBike
6 PM

Cycling 34:19 [2] 10.4 km (18.2 kph) +103m
shoes: Charge Mixer

10.402km with 103m climb in 0:34:19. Home.
Uploaded with IpBike

Tuesday Mar 26, 2019 #

7 AM

Cycling 31:37 [2] 10.6 km (20.1 kph) +65m
shoes: Charge Mixer

10.597km with 65m climb in 0:31:37
Uploaded with IpBike
5 PM

Cycling 32:05 [2] 10.31 km (19.3 kph) +104m
shoes: Charge Mixer

10.306km with 104m climb in 0:32:05 home
Uploaded with IpBike
7 PM

Running 1:12:54 intensity: (2 @0) + (5:01 @1) + (22:45 @2) + (20:39 @3) + (9:31 @4) + (14:56 @5) 12.29 km (5:56 / km) +256m 5:22 / km
ahr:148 max:177

12.291km with 256m climb in 1:12:54. Bok training the cottage. 7 out did the long effort first so as not to chance away lost dog. Thought I was doing a good sustainable pave but was too quick and died could not skip with Scott or Tommi. A bit of effort on cycle track then a new track down to tow path for me. Split and Scott and Teresa went with me up nightingale. Meant to come down Rachel's route but messed it up so footpath by road instead.

Running with Jim is getting Scott properly fit.
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Monday Mar 25, 2019 #

7 AM

Cycling 30:55 [2] 10.61 km (20.6 kph) +67m
shoes: Charge Mixer

10.612km with 67m climb in 0:30:55. Work.
Uploaded with IpBike
5 PM

Cycling 32:06 [2] 10.2 km (19.1 kph) +101m
shoes: Charge Mixer

10.203km with 101m climb in 0:32:06. Home.
Uploaded with IpBike

Sunday Mar 24, 2019 #

Event: BMBO Event 4 -The Forest of Dean, South
 
11 AM

MTBO race 2:53:33 intensity: (5:24 @1) + (33:56 @2) + (1:13:47 @3) + (58:48 @4) + (1:38 @5) 60.22 km (2:53 / km) +999m 2:40 / km
ahr:145 max:167 shoes: Lux

60.224km with 999m climb in 2:53:33. 3 hour mtbo score. Riding well but let down by route. To influenced by previous 2 hour event here wanted to finish coming over Blakely hill as I know how long it takes. Had in ky head to change at the high point so a loop south then back north change and do the reverse. Would of still been reasonable doing blue then red but did red first. Last red 1 was the obvious drop if not going to clear it. Was 87 MSN when I had to decide would of been over 90 if going for it and did not want to risk the higher point last 2 blue controls so wiped it. Then back early and I backed off a bit as knew in time. Going opposite way I could of left 1 right to the end as an out and back.

3rd. Harry cleared 1 min late Markm same as me but a few mins quicker with a lot shorter route.
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2 PM

MTBO race 26:54 [2] 8.44 km (3:11 / km) +124m 2:58 / km
shoes: Lux

8.440km with 124m climb in 0:26:54.. Control collecting. Helps to take griple key.
Uploaded with IpBike

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