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Training Log Archive: Ifor

In the 1 days ending Jun 19, 2013:

activity # timemileskm+mload
  Cycling3 2:21:25 31.47(13.4/h) 50.65(21.5/h) 248317.9
  Orienteering1 21:30 2.83(7:35) 4.56(4:43) 2104.4
  Total4 2:42:55 34.3(4:45) 55.21(2:57) 250422.3

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Wednesday Jun 19, 2013 #

Event: BOK Urban & Park Series Race 9
 
7 AM

Cycling race 30:31 [2] 10.94 km (21.5 kph) +73m
shoes: Charge Mixer

10.943km with 73m climb in 30:31. Work warm already.
Uploaded with IpBike
5 PM

Cycling race 49:35 [2] 18.4 km (22.3 kph) +33m
shoes: Charge Mixer

18.404km with 33m climb in 49:35. Work to Portishead for o event. nice an cool by the river and the final bit was new to me so good to.
Uploaded with IpBike
6 PM

Orienteering race 21:30 intensity: (6 @1) + (22 @2) + (19 @3) + (1:00 @4) + (19:43 @5) 4.56 km (4:43 / km) +2m 4:42 / km
ahr:169 max:179

4.560km with 2m climb in 21:30. Urban event just the middle course so closer to sprint for me but no sprint in the legs. Got wrong side of hedge at one point so 100m extra. Rest ok amt enough to keep you thinking.
Uploaded with IpBike
7 PM

Cycling race 1:01:19 intensity: (5:20 @1) + (25:05 @2) + (21:23 @3) + (9:31 @4) 21.3 km (20.8 kph) +142m
ahr:138 max:159 shoes: Charge Mixer

21.301km with 142m climb in 1:01:19. Home from Portishead nasty headwind AMD knackered by the end.
Uploaded with IpBike

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