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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Sep 15, 2014:

activity # timemileskm+mload
  Cycling12 5:52:15 76.48(13.0/h) 123.08(21.0/h) 813704.5
  Orienteering2 1:42:35 9.08(11:18) 14.6(7:01) 455379.0
  Running2 1:25:28 8.5(10:03) 13.68(6:15) 253166.9
  Total16 9:00:18 94.05(5:45) 151.37(3:34) 15211250.4

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Monday Sep 15, 2014 #

7 AM

Cycling 32:08 [2] 11.7 km (21.8 kph) +59m
shoes: Charge Mixer

11.697km with 59m climb in 32:08. Work.
Uploaded with IpBike
6 PM

Cycling 40:11 [2] 13.1 km (19.6 kph) +129m
shoes: Charge Mixer

13.101km with 129m climb in 40:11. Home.
Uploaded with IpBike

Sunday Sep 14, 2014 #

9 AM

Orienteering 42:42 intensity: (7:26 @1) + (2:15 @2) + (6:20 @3) + (20:23 @4) + (6:18 @5) 5.82 km (7:21 / km) +181m 6:21 / km
ahr:144 max:175

5.816km with 181m climb in 43:04. VHI relay 2nd leg. Leg feeling a bit better so tried to push on a bit more but nav suffered. Set off as. if doing 4 to 5 when leaving 3. Big fence stoped me short. Failed to find 9 straight away ended up seeing an English man go into it.
Uploaded with IpBike

Saturday Sep 13, 2014 #

Event: Caddihoe Chase, SW Championships, VHI Individual/Relays
 
10 AM

Orienteering 59:53 intensity: (1:49 @1) + (1:44 @2) + (13:19 @3) + (25:16 @4) + (17:45 @5) 8.79 km (6:49 / km) +274m 5:54 / km
max:198

8.789km with 274m climb in 1:01:34. VHI m45 short brown. Could feel leg warming up so set out to be steady not pushing but trying to be sharp on the nav. Nice course kept you concentrating. Probably lost less than a minute so ok nav wise worst was when with but Sarah Rollins when she caught me for 3 mins could not push the pace to keep up on the paths before the tricky finish so she got away. Overtook the Irish guy 3 mins in front so not last.
Uploaded with IpBike

Friday Sep 12, 2014 #

7 AM

Cycling 31:41 [2] 11.69 km (22.1 kph) +57m
shoes: Charge Mixer

11.692km with 57m climb in 31:41. Work.
Uploaded with IpBike
6 PM

Cycling 33:49 [2] 11.34 km (20.1 kph) +95m
shoes: Charge Mixer

11.344km with 95m climb in 33:49. Home.
Uploaded with IpBike

Thursday Sep 11, 2014 #

6 PM

Cycling 26:51 [2] 10.25 km (22.9 kph) +45m
shoes: Charge Mixer

10.250km with 45m climb in 26:51. Work coumb dingle.
Uploaded with IpBike
7 PM

Running 22:57 [2] 4.48 km (5:07 / km) +11m 5:04 / km

4.481km with 11m climb in 22:57. Westbury. Decided to at least start intervals. 10 times 400m although a bit long. Was hard work not used to intervals. Decided to do just 6 with the VHI this weekend but then tweaked my hamstring 30m from the finish. Hope it's not too bad but things dont look so good.
Uploaded with IpBike
8 PM

Cycling 29:22 [2] 9.56 km (19.5 kph) +74m
shoes: Charge Mixer

9.555km with 74m climb in 29:22. Home could feel leg.
Uploaded with IpBike

Wednesday Sep 10, 2014 #

7 AM

Cycling 31:55 [2] 11.69 km (22.0 kph) +56m
shoes: Charge Mixer

11.686km with 56m climb in 31:55. Work.
Uploaded with IpBike
2 PM

Cycling 11:28 [2] 4.61 km (24.1 kph) +11m
shoes: Charge Mixer

4.611km with 11m climb in 11:28. Out to bridge valley to watch tour of Britain.
Uploaded with IpBike
3 PM

Cycling 12:56 [2] 4.24 km (19.7 kph) +8m
shoes: Charge Mixer

4.235km with 8m climb in 12:56. Back too work. Did. Not log the minute hill rep up the steps between seeing the leaders on the portway and then again on the upper bit of bridge valley road. Did not need to sprint as things turned out as I had half as minute to spair.
Uploaded with IpBike
6 PM

Cycling 38:31 [2] 11.92 km (18.6 kph) +127m
shoes: Charge Mixer

11.921km with 127m climb in 38:31. Home.
Uploaded with IpBike

Tuesday Sep 9, 2014 #

7 AM

Cycling 31:24 [2] 11.67 km (22.3 kph) +57m
shoes: Charge Mixer

11.669km with 57m climb in 31:24. Work.
Uploaded with IpBike
5 PM

Cycling 31:59 [2] 11.32 km (21.2 kph) +95m
shoes: Charge Mixer

11.316km with 95m climb in 31:59. Home.
Uploaded with IpBike
7 PM

Running 1:02:31 intensity: (12:41 @1) + (42:00 @2) + (7:04 @3) + (46 @4) 9.2 km (6:48 / km) +242m 6:00 / km
ahr:126 max:154

9.203km with 242m climb in 1:02:44. Bok training the priory. Took the alternative path at the start for a change. Getting rather dark at the end need torch next week.
Uploaded with IpBike

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