Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Apr 7, 2015:

activity	#	time	miles		km		+m	load
Cycling	8	4:46:22	55.76	(11.7/h)	89.73	(18.8/h)	989	550.5
Orienteering	4	3:54:43	18.67	(12:34)	30.05	(7:49)	816	862.6
Mtb	1	36:54	5.62	(9.1/h)	9.05	(14.7/h)	145	73.8
Total	13	9:17:59	80.05	(6:58)	128.83	(4:20)	1950	1486.9

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Tuesday Apr 7, 2015 #

Note

Fairly pleased with my JK better than expected. Managed all 4 days which I had not set out intending to do really. Left ankle hurting on the drive home and today so 4 days is on the limit. I was running on 2 IBP's every day as well.

Looks like 1268 ranking points and 11th place is what I am worth the same for both days. Saturday was best nav wise with the near perfect run but feeling bad physically but I was probably a bit better physically on Sunday but a bit sloppy with the nav.

7 AM

Cycling 32:22 [2] 11.57 km (21.4 kph) +46m
shoes: Charge Mixer

11.568km with 46m climb in 32:22. Work misty.
Uploaded with IpBike

6 PM

Cycling 35:14 [2] 11.41 km (19.4 kph) +104m
shoes: Charge Mixer

11.408km with 104m climb in 35:14. Home.
Uploaded with IpBike

Monday Apr 6, 2015 #

11 AM

Orienteering race 42:40 5.61 km (7:37 / km) +142m 6:45 / km
ahr:149 max:173

5.607km with 142m climb in 42:44. Warm up and run Jk relay with Geoff and Clive. Had the short middle leg. Not to far off after Geoff but did not like the climb to 1 and fairly by myself for a lot then a train went by and I could not keep up. Legs just not good for. 4th day on faster terrain. I gained some places but lost too much time to give Clive chance.
Uploaded with IpBike

Sunday Apr 5, 2015 #

10 AM

Orienteering 19:41 1.9 km (10:22 / km) +77m 8:37 / km
ahr:108 max:137

1.898km with 77m climb in 19:49. Walk to start bit of a warm up in the murk.
Uploaded with IpBike

Orienteering race 1:05:41 9.0 km (7:18 / km) +204m 6:33 / km
ahr:158 max:173

9.004km with 204m climb in 1:10:33. Jk day 3 Bigland. Early start again and a bit of disadvantage initially as foggy on the open bits. kept on path long time towards 1 which was nor fast as very muddy. On knoll north of 5 30s. Knoll west of 7 30s. Confused through road crossing as trying to navigate back the way I had come 15s. Fairly pleased with long leg stupid coming out to next one 14 far to high 1.30 lost. Slow going by fence for 18 but at least the flag was ok from there.

Legs felt ok nav nothing like as good as yesterday but not too bad all told. In the lead of early starters but don't expect to be as close as yesterday.
Uploaded with IpBike

C • 11th? 3

5 PM

Mtb 36:54 [2] 9.05 km (14.7 kph) +145m
shoes: Scale

9.052km with 145m climb in 36:54. Little spin in the sun around top end of Grizedale. Did not go down the hill so nothing hard. One bit of single-track closed.
Uploaded with IpBike

Saturday Apr 4, 2015 #

9 AM

Cycling 40:50 11.23 km (16.5 kph) +133m
ahr:115 max:141 shoes: Scale

11.225km with 133m climb in 40:50. To jk carpark with people walking on muddy track at end.
Uploaded with IpBike

10 AM

Orienteering race 10:56 0.96 km (11:26 / km) +96m 7:37 / km
ahr:123 max:134

0.956km with 96m climb in 10:56. Walk to start.
Uploaded with IpBike

Orienteering race 1:00:50 7.61 km (8:00 / km) +274m 6:46 / km
ahr:165 max:176

7.611km with 274m climb in 1:04:04. Jk day 2 Ulpha park and barrow fell. Feeling very slow all the way round not good over the very rough terrain. Lots of controls with 27 and tricky terrain so just set out to concentrate hard on the nav. Did a good job of this no real errors to report got a bit crag bound on 25 at end. 8 mins off Steve birkinshaw and james Logue at finish which I will take especially with how slow it felt.
Uploaded with IpBike

3 PM

Cycling 42:47 [2] 9.72 km (13.6 kph) +363m
shoes: Scale

9.720km with 363m climb in 42:47. Back to van hard work with all kit and chair. Getting chain such in granny ring so having to push in middle ring instead.
Uploaded with IpBike

Friday Apr 3, 2015 #

Event: Jan Kjellstrom International Festival of Orienteering 2015

1 PM

Orienteering 12:05 1.48 km (8:10 / km) +7m 7:59 / km
ahr:116 max:141

1.480km with 7m climb in 12:05. Warm up to Start in rain. Some strides.
Uploaded with IpBike

Orienteering race 22:50 3.49 km (6:33 / km) +16m 6:24 / km
ahr:153 max:178

3.490km with 16m climb in 17.39. JK sprint Lancaster uni. Wet underfoot. Good choice of shoes with trail shoe as a mixture of hard standing and grass turning muddy. Full on concentration needed not much planning ahead. Pleased 1 and 2 very sharp 3 ok 4 lots of hedges straight so went round to be safe but there was a good straight route 15s. Bad exit from 4 5s. Got caught by hedge and possibly unprovable fence. Going to 10 10s. Happy with route to exit road to 13 but should of been planning 14 given the 40s simple run. Don't think I had best route to 14 went south east of line one double back missing steps. Suspect north west of line 20s quicker. 16 should probably of reversed entry to 15 10s. Fell and slid along wet road exiting 17 shaken up a nit took out to perimeter route again to 18 did manage to plan 19 this time.

Possibly a minute lost but did not relay feel like that at the time. Did not relay feel too speed limited needing to be duly reading the map but 2 mins down so clearly no really fast enough. hr was all up at the right sort of level which was good though.
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Thursday Apr 2, 2015 #

7 AM

Cycling 33:19 [2] 11.45 km (20.6 kph) +60m
shoes: Charge Mixer

11.453km with 60m climb in 33:19. Work wet.
Uploaded with IpBike

5 PM

Cycling 34:26 [2] 11.16 km (19.4 kph) +108m
shoes: Charge Mixer

11.164km with 108m climb in 34:26. Home.
Uploaded with IpBike

Wednesday Apr 1, 2015 #

7 AM

Cycling 33:35 [2] 11.82 km (21.1 kph) +62m
shoes: Charge Mixer

11.821km with 62m climb in 33:35. Work.
Uploaded with IpBike

8 PM

Cycling 33:49 [2] 11.37 km (20.2 kph) +113m
shoes: Charge Mixer

11.371km with 113m climb in 33:49. Home damp.
Uploaded with IpBike

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