Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jun 22, 2011:

activity	#	time	miles		km		+m	load
Cycling	8	5:20:00	71.02	(13.3/h)	114.3	(21.4/h)	550	610.0
MTBO	4	4:16:55	29.14	(8:49)	46.9	(5:29)	550	1149.6
Running	1	56:00	6.21	(9:01)	10.0	(5:36)	380	220.0
Total	9	10:32:55	106.38	(5:57)	171.2	(3:42)	1480	1979.6

3:43

0:00

» now

Wednesday Jun 22, 2011 #

8 AM

Cycling (road) 32:30 [2] 11.8 km (21.8 kph) +80m
shoes: Charge Mixer

ITW. legs a biut heavy.

6 PM

Cycling (road) 32:30 [2] 12.5 km (23.1 kph) +100m
shoes: Charge Mixer

HFW. legs feeling better.

Tuesday Jun 21, 2011 #

Event: Beacon Batch

7 PM

Running race (fell) 36:00 [5] 8.0 km (4:30 / km) +330m 3:44 / km

Beacon Batch Fell race. Came straight from airport.

Set off steadily behind Alice up the inital climb then picked it up a bit along flat steady walking up next climb then push on on flat and down as normal. Fairly pleased how I went legs not as heavy as I feared.

Good BOK results with an easy team win. Westbury 2nd but no prize.

Running warm up/down (field) 20:00 [2] 2.0 km (10:00 / km) +50m 8:53 / km

bit of warm up on hill and run back after race. walked most of the way out before start.

Monday Jun 20, 2011 #

12 PM

MTBO 36:05 [5] 5.7 km (6:20 / km) +100m 5:49 / km
shoes: Scale

Sprint Race. Though this was my best race nav wise but still a bit too scrappy. Mistakes at 6 and 14 loosing 60s each. route to 11 probobly shopuld of cut up where I did the dey before while messing up number 2. Very suprised to loos getting on for a minute on 15 as I did not tghink I made an error but the big track route was aparently very fast. 2nd brit 14th overall.

http://www.obasen.nu/winsplits/online/en/default.a...

Cycling warm up/down 45:00 [2] 15.0 km (20.0 kph) +100m
shoes: Scale

Various to and from event center, warmup and then out llloking at the photosoot action and out to find the Orchid I had seen on the long race to take a photo of it.

Pedle broke so a good bit not cliped in properly.

Sunday Jun 19, 2011 #

12 PM

MTBO race 1:42:05 [5] 19.6 km (5:12 / km) +200m 4:57 / km
shoes: Scale

Long race. Again not good nav. messed up 1,2 and 3 loosing 7 mins to Killian. OK from there on and liked the long fast legs. only droped 1 more minute to Killina how was 3rd. 3rd brit 9th overall. 4 brits in top 10 too bad there is no relay. Nice area and for all the messing up I did enjoy the riding.

http://www.obasen.nu/winsplits/online/en/default.a...

Cycling warm up/down (road) 30:00 [2] 10.0 km (20.0 kph)
shoes: Scale

Up and down from accom to event center a number of times between spectating and some warmup before the race.

Saturday Jun 18, 2011 #

11 AM

Cycling (road) 1:00:00 [2] 25.0 km (25.0 kph) +100m
shoes: Scale

Ride out to the middle race. Feeling good a nice warmup.

1 PM

MTBO race 1:13:45 [5] 11.6 km (6:21 / km) +150m 5:58 / km
shoes: Scale

middle race. Sandy tracks heavy rain earlier dry at start but then torential rain after 10 minutes but OK once going. Not to happy with my ride wobble at 1
then wrong path at 6 and had to come back and cut though, not the only one to do this. Missed road route to 7. Very slow to 12 lost contact and had to relocate on the big floodlit ski tracks at the end. AndyC's route right around the square on the road was only 30s off Kilian going straight and he could plan the rest of the course.
Then the realy bad error going arounf the loop the wrong way punched 17 and half way to 16 befor I reralised. Then total messup on 15 should of come staight back out to main track.

Not a good result over 10 mins of errors 4th Brit of 4.

http://www.obasen.nu/winsplits/online/en/default.a...

Cycling warm up/down (road) 20:00 [2] 5.0 km (15.0 kph) +20m
shoes: Scale

warmup to start and a bit more.

3 PM

Cycling (road) 1:10:00 [2] 25.0 km (21.4 kph) +100m
shoes: Scale

Ride back to accomodation. Felt hard into wind initaly. stupidly had no food. but was feeling better by end.

Friday Jun 17, 2011 #

Event: MTBO World Masters and World Cup2

11 AM

Cycling (road) 30:00 [1] 10.0 km (20.0 kph) +50m
shoes: Scale

Out to model event and back on the road.

MTBO 45:00 [2] 10.0 km (4:30 / km) +100m 4:17 / km
shoes: Scale

Around model event. Basicaly went around most of the paths on the map. Started raining half way though and things got a biot slipery. a bit muddy and rooty.

« Earlier | Later »