Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 30 days ending Nov 30, 2017:

activity	#	time	miles		km		+m	load
Cycling	49	27:12:09	319.7	(11.8/h)	514.51	(18.9/h)	4172	3264.3
MTBO	2	6:37:28	73.42	(5:25)	118.16	(3:22)	2089	1589.9
Running	6	5:16:07	30.84	(10:15)	49.63	(6:22)	1082	791.0
Orienteering	5	4:17:30	19.59	(13:09)	31.53	(8:10)	851	602.8
Total	62	43:23:14	443.55	(5:52)	713.82	(3:39)	8194	6248.0

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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.
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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.
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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
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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
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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.
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Monday Nov 27, 2017 #

7 AM

Cycling 36:14 [2] 10.75 km (17.8 kph) +54m
shoes: Charge Mixer

10.747km with 54m climb in 0:36:14. Work.
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6 PM

Cycling 35:17 [2] 10.47 km (17.8 kph) +94m
shoes: Charge Mixer

10.471km with 94m climb in 0:35:17
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Sunday Nov 26, 2017 #

Event: Black Mountains MBO - 2018 League Event 1 and 2017 Awards

10 AM

MTBO race 3:29:47 [4] 59.22 km (3:33 / km) +1313m 3:11 / km
shoes: Lux

59.217km with 1313m climb in 3:29:47. First black mountains mtbo event for 2018 league. Very pleasing ride cleared the course with 13 seconds to spare for a good win.

Did Sw corner first doing a loop to climb the road and descend the rough track. Lots of gates going up to 20 not sure about left route to 21. Road route around back of 18 kept speed well in mud to 17. not so quick along high level traverse 16 to 15. First decision was wether to go down and back up to 10 but it was a good if bumpy surface. Commited to clearing after 11 was fairly sure would not be more than 10 mins late just ended up puting my head down back on the main road into some wind. knew I had to work right to the end after the final 2 minute warning from phone.
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C • Gilwern 4

Saturday Nov 25, 2017 #

Event: Western Night League

11 AM

Cycling 11:21 [2] 3.43 km (18.1 kph) +4m
shoes: Charge Mixer

3.432km with 4m climb in 0:11:21. To postoffice to send z3 for repair.
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5 PM

Orienteering race 57:17 7.66 km (7:28 / km) +299m 6:15 / km
ahr:150 max:172

7.665km with 299m climb in 1:00:20. WNL Cranham and coppers hill. Never been on Cooperstown hill so adrift for full loop. Missed path for 7 but knew to turn left, 16 ok a nit of a circle for 14 then road run for 15 stuck to path for 21. Slow up hill for 17 back for 26 with Matt down to 29. Took safe route for 28 rather than the A46 alternate. Slight dither in circle at 25, 18 bit east on 19, 11 descending to cliff ny cheese rolling hill was interesting. only 14 mins left here so pushing as hard as I could hit 27 spot on up to path for 24 6 on route back. Surprised to be only 20seconds late.

Felt I was running a lot better than Thursday nav helped by controls having reflectors. Well beaten by Matt he had better route and legs as well as less wobbles.
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Friday Nov 24, 2017 #

7 AM

Cycling 32:28 [2] 10.68 km (19.7 kph) +65m
shoes: Charge Mixer

10.682km with 65m climb in 0:32:28
Uploaded with IpBike

7 PM

Cycling 33:14 [2] 10.4 km (18.8 kph) +113m
shoes: Charge Mixer

10.404km with 113m climb in 0:33:14
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Thursday Nov 23, 2017 #

7 AM

Cycling 33:34 [2] 10.62 km (19.0 kph) +65m
shoes: Charge Mixer

10.620km with 65m climb in 0:33:34
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4 PM

Cycling 30:47 [2] 10.41 km (20.3 kph) +105m
shoes: Charge Mixer

with 105m climb in 0:30:47
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6 PM

Orienteering 47:28 [2] 6.98 km (6:48 / km) +29m 6:39 / km

HOC Wee Event on edge of Worcester. Not too fast but kept on top of the nav in the wood which had lots of paths and some tricky flags in thick stuff. Not so sure I liked the urban bit but on such a small atea it added some variety.
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Wednesday Nov 22, 2017 #

7 AM

Cycling 35:15 [2] 10.61 km (18.1 kph) +75m
shoes: Charge Mixer

10.612km with 75m climb in 0:35:15
Uploaded with IpBike

6 PM

Cycling 30:45 [2] 10.24 km (20.0 kph) +124m
shoes: Charge Mixer

10.244km with 124m climb in 0:30:45
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Tuesday Nov 21, 2017 #

7 AM

Cycling 33:37 [2] 10.62 km (19.0 kph) +65m
shoes: Charge Mixer

10.620km with 65m climb in 0:33:37. Work
Uploaded with IpBike

5 PM

Cycling 31:04 [2] 10.25 km (19.8 kph) +106m
shoes: Charge Mixer

10.246km with 106m climb in 0:31:04
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7 PM

Running 1:00:00 10.0 km (6:00 / km) +200m 5:27 / km

Forgot phone so guessing distance.

Bok training the Angel. City at home so very busy parking. Did standard loop but as a fartlek session. Matt Whipple along far farter early but not so quick come the end. Efforts up initial field, ZigZag, Along road by quarry. Then long one along golf course to miniature railway at tempo pace but probably my historical tempo not current. Down hill on dear park between gates at race pace (not flat out) Crocodile along bottom edge of bottom field then just Matt and me up hill by wood. Good session with Matt keeping me honest.

Monday Nov 20, 2017 #

7 AM

Cycling 33:38 [2] 10.64 km (19.0 kph) +66m
shoes: Charge Mixer

10.644km with 66m climb in 0:33:38. Work wet
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7 PM

Cycling 34:00 [2] 10.41 km (18.4 kph) +117m
shoes: Charge Mixer

10.411km with 117m climb in 0:34:00
Home.
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Saturday Nov 18, 2017 #

9 AM

Cycling 57:11 [2] 20.84 km (21.9 kph) +123m
shoes: Charge Mixer

20.836km with 123m climb in 0:57:11. Into office got some serious stuff to do that needs no interruptions. via Blais dropping off key damp in places.
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5 PM

Cycling 32:31 [2] 10.37 km (19.1 kph) +109m
shoes: Charge Mixer

10.368km with 109m climb in 0:32:31. Home wet.
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Friday Nov 17, 2017 #

7 AM

Cycling 31:03 [2] 10.61 km (20.5 kph) +67m
shoes: Charge Mixer

10.607km with 67m climb in 0:31:03
Uploaded with IpBike

6 PM

Cycling 32:57 [2] 10.36 km (18.9 kph) +107m
shoes: Charge Mixer

10.364km with 107m climb in 0:32:57
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Thursday Nov 16, 2017 #

7 AM

Cycling 33:33 [2] 10.55 km (18.9 kph) +64m
shoes: Charge Mixer

10.552km with 64m climb in 0:33:33. Work
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6 PM

Cycling 27:36 [2] 8.31 km (18.1 kph) +106m
shoes: Charge Mixer

8.309km with 106m climb in 0:27:36
Uploaded with IpBike

7 PM

Running 46:16 [2] 6.23 km (7:26 / km) +126m 6:45 / km

6.230km with 126m climb in 0:46:16
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8 PM

Cycling 30:34 [2] 9.47 km (18.6 kph) +89m
shoes: Charge Mixer

9.467km with 89m climb in 0:30:34
Uploaded with IpBike

Wednesday Nov 15, 2017 #

7 AM

Cycling 33:40 [2] 10.93 km (19.5 kph) +66m
shoes: Charge Mixer

10.926km with 66m climb in 0:33:40
Uploaded with IpBike

7 PM

Cycling 30:43 [2] 10.36 km (20.2 kph) +106m
shoes: Charge Mixer

10.359km with 106m climb in 0:30:43 home damp
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Tuesday Nov 14, 2017 #

7 AM

Cycling 32:08 [2] 10.48 km (19.6 kph) +64m
shoes: Charge Mixer

10.483km with 64m climb in 0:32:08
Uploaded with IpBike

5 PM

Cycling 31:53 [2] 10.34 km (19.5 kph) +105m
shoes: Charge Mixer

10.336km with 105m climb in 0:31:53
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7 PM

Running 1:10:00 [3] 11.5 km (6:05 / km) +150m 5:43 / km

Bok training The white Lion. Accidentally stopped recording so no detailed log. Purdown first direction fairly steady very slippery but it is a nice route. Thought it may be just Jakie and me but ended up with 5 and a newcomer Bryony how I think found it ok.

Monday Nov 13, 2017 #

7 AM

Cycling 31:55 [2] 10.58 km (19.9 kph) +67m
shoes: Charge Mixer

10.580km with 67m climb in 0:31:55. Cold
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6 PM

Cycling 32:01 [2] 10.37 km (19.4 kph) +107m
shoes: Charge Mixer

10.366km with 107m climb in 0:32:01. Home.
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Sunday Nov 12, 2017 #

Event: SW MBO Score league 6

8 AM

Orienteering 1:04:03 [2] 6.85 km (9:21 / km) +258m 7:52 / km

6.851km with 258m climb in 1:04:03 collecting in. Nice day.
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10 AM

Orienteering 28:42 [2] 3.03 km (9:29 / km) +115m 7:58 / km

3.028km with 115m climb in 0:28:42
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Saturday Nov 11, 2017 #

Event: Western Night League

2 PM

Orienteering 1:00:00 [2] 7.0 km (8:34 / km) +150m 7:45 / km

Moving some controls around from the day event ready for the night event then around the yellow course controls again to put out the reflectors which I forgot.

Estimated time as lots of stop.

Friday Nov 10, 2017 #

7 AM

Cycling 32:52 [2] 10.56 km (19.3 kph) +70m
shoes: Charge Mixer

10.565km with 70m climb in 0:32:52. Work in
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6 PM

Cycling 33:12 [2] 10.34 km (18.7 kph) +109m
shoes: Charge Mixer

10.336km with 109m climb in 0:33:12. Home late after
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Thursday Nov 9, 2017 #

7 AM

Cycling 33:44 [2] 10.55 km (18.8 kph) +65m
shoes: Charge Mixer

10.554km with 65m climb in 0:33:44
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7 PM

Cycling 33:56 [2] 10.41 km (18.4 kph) +106m
shoes: Charge Mixer

10.415km with 106m climb in 0:33:56 home late
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Wednesday Nov 8, 2017 #

7 AM

Cycling 32:37 [2] 10.61 km (19.5 kph) +65m
shoes: Charge Mixer

10.612km with 65m climb in 0:32:37. Work icy in places. got caught out on footbridge but OK.
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6 PM

Cycling 36:22 [2] 10.43 km (17.2 kph) +107m
shoes: Charge Mixer

10.428km with 107m climb in 0:36:22 Home
Uploaded with IpBike

Tuesday Nov 7, 2017 #

7 AM

Cycling 32:24 [2] 10.43 km (19.3 kph) +66m
shoes: Charge Mixer

10.433km with 66m climb in 0:32:24
work
Uploaded with IpBike

5 PM

Cycling 33:41 [2] 10.41 km (18.5 kph) +104m
shoes: Charge Mixer

10.411km with 104m climb in 0:33:41
Home wet
Uploaded with IpBike

7 PM

Running 42:48 5.66 km (7:34 / km) +294m 6:00 / km
ahr:142 max:175

5.657km with 294m climb in 0:42:48. Bok training the downs. Hill reps up goat Valley. Only 6 but was slippery. Stopped at fallen tree.
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Monday Nov 6, 2017 #

7 AM

Cycling 31:26 [2] 10.35 km (19.8 kph) +68m
shoes: Charge Mixer

10.349km with 68m climb in 0:31:26
Work
Uploaded with IpBike

6 PM

Cycling 33:20 [2] 10.42 km (18.8 kph) +113m
shoes: Charge Mixer

10.419km with 113m climb in 0:33:20.
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Sunday Nov 5, 2017 #

Event: Cannock Chase Rocket 2

10 AM

MTBO race 3:07:41 [4] 58.94 km (3:11 / km) +776m 2:59 / km
shoes: Lux

58.940km with 776m climb in 3:07:41. 3 hour mtbo score canock chase. First national league event for 2018 prizegiving for 2017 afterwards.

Showers over night and before start but basically dry. Decided probably not. Quite clearable and skipped a 10 pointer early lead to what turned out to be a good clockwise loop even though it was 28 mins before I got 3rd control. Was pleased still to have am hour left heading into the large group of controls in the Brockton section, there had been a range of missing some big point here if late. Lost a couple of mins with one in wrong place then overshot 15 going off map. Another minor loss at 28 then more going wrong side of oob to 20. Relay pushed for time now not to be more than 10 mins late fortunately 27 less of a hill than I feared. Skipped 3 and 4 both 10 points so 30 points short and -11 for being late.

Very pleasant to win over Killian don't think I have beaten him at an mtbo score and it turns out he had been catching me for the m40 league and only Ian beating him last week Kept me in the lead. 3rd overall for 2017 league just behind Ian and Graham with Killian just behind. 4 within 5 points on 995+ out of 1000
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