Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jan 24, 2016:

activity	#	time	miles		km		+m	load
Cycling	9	4:43:28	56.69	(12.0/h)	91.23	(19.3/h)	851	566.9
Mtb	2	3:06:18	38.3	(12.3/h)	61.64	(19.9/h)	670	372.6
Running	2	1:44:57	10.31	(10:11)	16.59	(6:20)	281	209.9
MTBO	1	1:26:10	19.27	(4:28)	31.02	(2:47)	465	320.9
Orienteering	1	55:20	4.37	(12:39)	7.04	(7:52)	243	192.3
Total	15	11:56:13	128.94	(5:33)	207.51	(3:27)	2510	1662.6
[1-5]	15	11:56:11

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Sunday Jan 24, 2016 #

10 AM

MTBO race 1:26:10 31.02 km (2:47 / km) +465m 2:35 / km
ahr:153 max:182

31.019km with 465m climb in 1:26:10. Two hour mtbo score. Fairly sure of clearing it pre start given only 20 controls and just a4 1:20000 map. speech house climb on road to start 20,19,18,17,15,16. Must looking towards 11 straight and people pushing so went long way around. 10,9,12,13,14,8,7, trouble finding 5 looking on tunnel enterence rather than bridge probably lost 3 mins just stupid of me. 6,1, very nearly missed out 4 was navigating for 4 ended up unsure as to where I was as ran into the sidetrack that was not on map. Realised mistake just before hitting top track fortunately nor to far along from 4 and the house meant it was clear where I was. 3 and 2 then down the downhill pushup track which was interesting as lots of people out we a good looking downhill track I maybe should of chanced. Far from best route 31 km Marcus managed to find 27 going to 1 control twice. 4 mins quicker. Bike good with new wheels first outing I'm full race trim too bad it can not help with nav.
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C • Route choice 3

Saturday Jan 23, 2016 #

5 PM

Orienteering race 55:20 7.04 km (7:52 / km) +243m 6:42 / km
ahr:150 max:175

7.040km with 243m climb in 1:02:25. Wnl blakeney. No obvious route and getting all not possible. Started ok 1, 9, 17, 2, 10, 3, 11, 25, 11, 4, 13, 20. 22 mins and 175 points. Slow up hill to 30 then mo sign of marsh above 28 ended up at road corner beyond not clean back in 3 or 4 mins lost. Had to relocate on holders at 15 another min. High for 5 ok through 16, 6 platform beyond for 23. 28, 14. Big mistake at end 24 drawn up to high into higher features messed around to long before realising. 2:25 late because of that and lost 2nd dropping to 4th. Well off Marcus but should of been closer.
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Friday Jan 22, 2016 #

7 AM

Cycling 33:25 [2] 10.61 km (19.1 kph) +81m
shoes: Charge Mixer

10.610km with 81m climb in 0:33:25. Work.
Uploaded with IpBike

6 PM

Cycling 32:08 [2] 10.46 km (19.5 kph) +114m
shoes: Charge Mixer

10.458km with 114m climb in 0:32:08. Home.
Uploaded with IpBike

Thursday Jan 21, 2016 #

7 AM

Cycling 32:57 [2] 10.6 km (19.3 kph) +70m
shoes: Charge Mixer

10.597km with 70m climb in 0:32:57. Work warmed up a bit.
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6 PM

Cycling 21:47 [2] 7.2 km (19.8 kph) +105m
shoes: Charge Mixer

7.205km with 105m climb in 0:21:47. Westbury.
Uploaded with IpBike

7 PM

Running 39:00 [2] 5.97 km (6:32 / km) +162m 5:45 / km

5.965km with 162m climb in 0:39:00. Westbury. Skipped proper session as Elm Lee which injury me. Went to do some halls hills but not going well at all. Stopped after just 3 when speed dropped off.
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8 PM

Cycling 27:51 [2] 9.51 km (20.5 kph) +89m
shoes: Charge Mixer

9.514km with 89m climb in 0:27:51. Home.
Uploaded with IpBike

Wednesday Jan 20, 2016 #

7 AM

Mtb 28:45 [2] 11.02 km (23.0 kph) +75m

11.018km with 75m climb in 0:28:45. Work new bike. It is quicker than the comuter bike up hill mainly as lighter.
Uploaded with IpBike

6 PM

Mtb 2:37:33 [2] 50.62 km (19.3 kph) +595m

50.624km with 595m climb in 2:37:33. Long way home. Just the part lap of leigh woods trail. A bit cold! feet going by end and water bottle frozen up. Not cold enough to stop all the mud though so a bike of frozen mud at the end and no way to clean it.
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Tuesday Jan 19, 2016 #

7 AM

Cycling 30:50 [2] 10.61 km (20.6 kph) +69m
shoes: Charge Mixer

10.607km with 69m climb in 0:30:50. Cold cold cold.
Uploaded with IpBike

5 PM

Cycling 32:40 [2] 10.47 km (19.2 kph) +106m
shoes: Charge Mixer

10.471km with 106m climb in 0:32:40. Home.
Uploaded with IpBike

7 PM

Running 1:05:57 [2] 10.62 km (6:13 / km) +119m 5:53 / km

10.621km with 119m climb in 1:05:57. Bok training the barn. Stock to around Nailsea. Took a good bit of time to warm up even with windproof layer on.
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Monday Jan 18, 2016 #

7 AM

Cycling 32:46 [2] 10.62 km (19.4 kph) +76m
shoes: Charge Mixer

10.616km with 76m climb in 0:32:46. Work wet.
Uploaded with IpBike

6 PM

Cycling 39:04 [2] 11.15 km (17.1 kph) +141m
shoes: Charge Mixer

11.149km with 141m climb in 0:39:04. Home.
Uploaded with IpBike

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