Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Mar 20, 2011:

activity # timemileskm+mload
  Cycling11 12:34:38 182.0(14.5/h) 292.9(23.3/h) 21101349.1
  MTBO1 1:13:33 9.63(7:38) 15.5(4:45) 200367.8
  Orienteering1 1:03:00 4.97(12:40) 8.0(7:53) 200315.0
  Running1 1:00:00 6.21(9:39) 10.0(6:00) 150120.0
  Total13 15:51:11 202.82(4:41) 326.4(2:55) 26602151.8

«»
4:46
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 20, 2011 #

11 AM

Cycling (road) 1:46:20 intensity: (1:13:47 @1) + (31:22 @2) + (53 @3) + (18 @4) 44.0 km (24.8 kph) +350m
shoes: Scott RC1

Over to Toms with the bag Pete left in the van last night. Very steady a bit breazy but a nice suny day lots of people out on bikes like being in Italy...

44.086 01:45:40 25 01:49:09 24.2 351 -350 1.5
01:13:47 00:31:22 00:00:53 00:00:18 00:00:00 159 114

Saturday Mar 19, 2011 #

1 PM

Cycling warm up/down (MTB) 15:00 [2] 5.0 km (20.0 kph) +20m
shoes: Scale

Bit of a warm up.

MTBO 1:13:33 [5] 15.5 km (4:45 / km) +200m 4:27 / km
shoes: Scale

First selection race and UK league round 2 at start posts.

Was a lot weter than I was expecting but realy nice day and I wore shorts and short sleaves. Warmed up fairly well bit a bit chilly, started 4 minutes off Chris BB and set out hard thinking I should catch him before the end. Small paths heading into 1 a bit indestinct so a bit cautions then slight overshoot on turn into 2 10 secs. 3 , 4 clean potentail t=route choice leg for 5 was sticking to main tracks as much as I could. Steap climb out of 6 I ended up pushing as the kids pushing there rigs up baulked me a bit. Fairly steady thought the tec=hnical bit 6-10 just trying to avoid a mistake. 11, 12 clean then I saw ChrisBB heading in for 12 as I exited it. 13 missed first track the cut up through wood on what may or may not of been the marked slow ride hit good track in re-enterant expecting controll but no sighn went right and glad to see it 50m on up hill a bit. 14 dog leged back expecting to cut through some slow to ride but it was not visable on the ground and when I stoped for a proper look at the map it did not go through Cot losses and just blasted back around the way I had come, so not the best route lost 30-60 secs? 15 16 fairly good 17 did not get on single track from star posts junction went down main track then cut 20m thought wood to single track (Had checked go anywhere was OK with planner before start) 18 19 clean 20 starting to feel a bit tired hesitant into flag. 21,22 23 good. 24 missed small path initaly and a bit more through wood to correct. a couple of stops to 25 tiring and lost myself for a bit on the map so had tp stop to get it back together. 26 hesitated as to where to turn onto dificlut to ride then decided to go onto second bit down re-enterant. Pushed as hard as posible to finish.

Realy nice area most technical I have done in the UK. Clean ride worst mistake at 14 probobly getting a bit slopy towards end when tiring. Was aware after a while that there was someone quick chacing me down was not sure how it was but we had a number of double back type legs and saw someone looking like they were gaining slowly on me a few times. Turns out it was StuartL so no issue for GB selectionhe was about 1.30 quicker than me but that's a good result considering his ability on the bike. I was probobly doing well not to get caught.

No results yet but no-one I spoke to was quicker. Killian made a right mess and did somthing like 1,2,3, 17, 18, 19 or some such, a good 3 legs out of order corected himself but right out of it of course. Was aparently quicker than Andy C and Windy but not sure how much. Did not realy have time to hang aroung with WNL to come.

No GPX as I was riding fully race light seeing as how close things had been at Staford.

Results out I was second to Stuart with Alan 2 mins back in third. The stupid 7% rule for selection looks to of caught everyone else as Windy was 4th 6 mins back off Alan and Andy even further back.

From MTBO_Maps
7 PM

Orienteering race (Night Score) 1:03:00 [5] 8.0 km (7:53 / km) +200m 7:00 / km

Last WNL of the year, legs not too good especialy at the start, tom came flying past early on. think I had a fairly good route for my speed on the night. 2 or 3 minutes of issues then towards the end I decided I would do 25 and around the fence for 12 nowing this wold have me lat but probobly not 50 points lat so worth it. Unfortunatly I failed to find 12 so probobly lost out in the end. Aparently 30-40 points off Tom and Pete James sdo not so bad but Mark B and Kieth aparently got more but I am not sure how much.

End of the night season 15 events so not so bad. only trophy I picked up was the one for best Atendance with Tom taking a good win in the overall and the handicap.

Friday Mar 18, 2011 #

8 AM

Cycling (road) 31:21 [2] 11.8 km (22.6 kph) +80m
shoes: Charge Mixer

ITW raining.

11.842 00:31:21 22.6 00:32:19 21.9 84 -93 1.4
6 PM

Cycling (road) 33:29 [2] 12.7 km (22.8 kph) +90m
shoes: Charge Mixer

HFW

12.72 00:33:29 22.7 10:37:54 1.1 94 -95 1.4

Thursday Mar 17, 2011 #

8 AM

Cycling (road) 4:46:36 intensity: (2:19:34 @1) + (2:08:58 @2) + (17:41 @3) + (23 @4) 114.3 km (23.9 kph) +890m
ahr:119 max:150 shoes: Scott RC1

Long steady, over to Johns drizeling!! then with John, lanes to Malmsbury and a loop back north to Bearkley back along the severn valley. A bit overheaqting at the end when the sun was out. Pace very steady initaly but a bit more work latter on with some headwind.

114.392 04:44:46 24.1 04:55:26 23.2 889 -895 1.5
02:19:34 02:08:58 00:17:41 00:00:23 00:00:00 150 119

From bike_logs

Wednesday Mar 16, 2011 #

8 AM

Cycling 29:54 [2] 11.8 km (23.7 kph) +90m
shoes: Charge Mixer

ITW

11.817 00:29:54 23.7 00:32:18 21.9 86 -92 1.5
6 PM

Cycling (road) 33:29 [2] 12.6 km (22.6 kph) +90m
shoes: Charge Mixer

HFW

12.591 00:33:29 22.5 00:37:08 20.3 94 -92 1.4

Tuesday Mar 15, 2011 #

8 AM

Cycling (road) 32:33 [2] 11.8 km (21.8 kph) +90m
shoes: Charge Mixer

ITW
11.802 00:32:33 21.7 00:34:47 20.3 86 -94 1.5
6 PM

Cycling (road) 33:14 [3] 12.6 km (22.7 kph) +90m
shoes: Charge Mixer

HFW A bit late so pushed fairly hard, all the lights seamed to be red...
12.641 00:33:14 22.8 09:55:36 1.2 97 -95 1.5
7 PM

Running (field) 1:00:00 [2] 10.0 km (6:00 / km) +150m 5:35 / km

Bok training from the cotage. A loop of AC then back over the bridge and across the locks.

Monday Mar 14, 2011 #

8 AM

Cycling (road) 33:03 [2] 11.8 km (21.4 kph) +90m

ITW
11.878 00:33:03 21.5 43:28:43 0.2 88 -97 1.5
6 PM

Cycling (road) 1:59:39 [2] 44.5 km (22.3 kph) +230m
shoes: Charge Mixer

Extended extended home from work, added the tail end of the evening 10 on then came in the back road.

44.504 01:59:39 22.3 02:00:06 22.2 236 -234 1

From bike_logs

« Earlier | Later »