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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jun 3, 2023:

activity # timemileskm+mload
  Cycling5 11:17:04 154.32(13.7/h) 248.35(22.0/h) 3376786.0
  Mtb3 3:46:57 20.46(5.4/h) 32.93(8.7/h) 1016393.6
  Running2 1:15:29 4.96(15:13) 7.98(9:28) 210109.8
  Total10 16:19:30 179.74(5:27) 289.26(3:23) 46021289.5
  [1-5]10 16:13:10

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SuMoTuWeThFrSa

Saturday Jun 3, 2023 #

9 AM

Cycling 3:00:02 intensity: (5 @0) + (2:36:05 @1) + (23:52 @2) 64.37 km (21.5 kph) +902m
ahr:107 max:128 shoes: Scott RC1

64.373km with 902m climb in 3:00:02. Lyngdal Farsund Apta Dragged loop around fjord. Another nice day quiet roads even the 15km of gravel was fairly smooth. a couple of reasonable climbs.
Uploaded with IpBike
5 PM

Running 20:29 [2] 2.87 km (7:08 / km) +29m 6:47 / km

2.871km with 29m climb in 0:20:29. Short run on beach into wind back along dunes soft sand both ways.
Uploaded with IpBike

Friday Jun 2, 2023 #

9 AM

Mtb 2:24:52 [2] 16.89 km (7.0 kph) +658m
shoes: Exceed

16.893km with 658m climb in 2:24:52. Great riding on the granite ridges and slabs. The marshy bits in-between have boardwalk down so ate also good leaving the rooty fun as the third ingredient. Great but slow going as you have to keep a carefully eye not to loose the trail on the granite. Best way to the summit by bike would be out and back the way I decended. The way I went up was just to steep to ride. Final descent was too technical for me but gave a good view of where the Beaver had bean busy.
Uploaded with IpBike

Thursday Jun 1, 2023 #

9 AM

Cycling 1:59:56 intensity: (1:19:11 @1) + (40:12 @2) + (33 @3) 47.57 km (23.8 kph) +689m
ahr:115 max:143 shoes: Scott RC1

47.572km with 689m climb in 1:59:56. Loop around south of peninsula I do not know the name of. Ride of 2 halves, down with tailwind fast start slower return. Forgot pill this morning could tell the difference.
Uploaded with IpBike
6 PM

Mtb 26:40 [2] 5.27 km (11.9 kph) +79m
shoes: Exceed

5.274km with 79m climb in 0:26:40. Potter from one carpark to other and back to assess the mountain biking options for tomorrow. Not too good from here but a map indicated am approved area 10 miles up a dirt Road. Will see what it's like tomorrow.
Uploaded with IpBike

Wednesday May 31, 2023 #

8 AM

Cycling 2:26:26 intensity: (21 @0) + (2:26:05 @1) 57.44 km (23.5 kph) +484m
max:120 shoes: Scott RC1

57.441km with 484m climb in 2:26:26. From the bridge at Stenungsund onto the big Island and the town at the far end. Found a more back roads route out with a bit of gravel. More the main road back but bike path on good bits of it.
Uploaded with IpBike
4 PM

Mtb 55:25 intensity: (4:51 @0) + (50:34 @1) 10.76 km (11.6 kph) +279m
ahr:101 max:122 shoes: Exceed

10.764km with 279m climb in 0:55:25. Little mtb spin in the sun. all good apart from 1km where they had felled 10m either side of the path leaving the branching all over it. A mixture of pushing and carrying.
Uploaded with IpBike

Tuesday May 30, 2023 #

5 PM

Running 55:00 intensity: (41:09 @1) + (13:51 @2) 5.11 km (10:46 / km) +181m 9:09 / km
ahr:113 max:133

5.108km with 181m climb in 0:55:00. Not Bok training run not Priddy. Nice forest. Followed paths first half then cross country very slow when not on the open rock.
Uploaded with IpBike

Monday May 29, 2023 #

8 AM

Cycling 2:07:36 intensity: (2 @0) + (1:22:59 @1) + (44:35 @2) 43.97 km (20.7 kph) +786m
ahr:111 max:139 shoes: Scott RC1

43.968km with 786m climb in 2:07:36. Some Amstel gold race climbs. Nice rolling hills quiet roads. Lots of bikes out there.
Uploaded with IpBike

Sunday May 28, 2023 #

9 AM

Cycling 1:43:04 intensity: (1:01 @0) + (1:41:21 @1) + (42 @2) 34.99 km (20.4 kph) +515m
max:122 shoes: Scott RC1

34.993km with 515m climb in 1:43:04. Little Ardens spin including last climb from Liege Baston Liege. Very nice cycle path down by the river.
Uploaded with IpBike

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