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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jan 22, 2017:

activity # timemileskm+mload
  Cycling5 2:28:19 28.9(11.7/h) 46.51(18.8/h) 337296.6
  Mtb1 2:23:56 21.25(8.9/h) 34.19(14.3/h) 887278.8
  Orienteering2 1:47:40 9.38(11:29) 15.09(7:08) 292370.1
  Running1 1:07:42 6.67(10:09) 10.73(6:18) 211176.3
  Walking1 11:04 0.61(18:12) 0.98(11:18) 10813.0
  Total9 7:58:41 66.81(7:10) 107.52(4:27) 18351134.8
  [1-5]9 7:58:11

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MoTuWeThFrSaSu

Saturday Jan 21, 2017 #

Event: BOK Western Night League
 
5 PM

Walking 11:04 intensity: (9:07 @1) + (1:57 @2) 0.98 km (11:18 / km) +108m 7:17 / km
ahr:107 max:128

0.979km with 108m climb in 0:11:04. Walk to start. Nice path been put in. Will look to do it on a Tuesday.
Uploaded with IpBike

Orienteering race 55:20 intensity: (21 @1) + (3:28 @2) + (13:47 @3) + (28:33 @4) + (9:11 @5) 7.73 km (7:10 / km) +212m 6:18 / km
ahr:154 max:169

7.729km with 212m climb in 0:59:41. Wnl dolebury warren. Felt I we going ok but my route selection left a lot to be desired. Up and down the length of the map twice was not clever. Should of done evens first and changed over at far end like Mathew. Still the path contouring from 119 to 131 as interesting with its reflectors and I put on some speed at the end.
Uploaded with IpBike

Friday Jan 20, 2017 #

10 AM

Mtb 2:23:56 intensity: (44:30 @1) + (1:03:58 @2) + (35:28 @3) 34.19 km (14.3 kph) +887m
ahr:133 max:155 shoes: Lux

34.195km with 887m climb in 2:25:30. A dog and 2 monkeys on the chase. Good fun on a bright clear morning. Track still wet from the drizzle of the night before.
Uploaded with IpBike

Thursday Jan 19, 2017 #

Event: HOC WEE (Winter Evening Event)
 
6 PM

Orienteering race 52:20 intensity: (3:20 @1) + (7:40 @2) + (22:41 @3) + (18:39 @4) 7.36 km (7:06 / km) +80m 6:44 / km
ahr:145 max:159

7.365km with 80m climb in 0:50:17 hoc wee event Hartlebury common. Fun area at night a maze of paths very easy to be on wrong one. Got better when I slowed down a bit and made sure I was on the right one going for conservative routes. Was not running well but the concentration required distracted me from that.
Uploaded with IpBike

Wednesday Jan 18, 2017 #

7 AM

Cycling 32:41 [2] 10.6 km (19.5 kph) +64m
shoes: Charge Mixer

10.601km with 64m climb in 0:32:41. Work.
Uploaded with IpBike
6 PM

Cycling 33:42 [2] 10.31 km (18.4 kph) +105m
shoes: Charge Mixer

10.308km with 105m climb in 0:33:42. Home.
Uploaded with IpBike

Tuesday Jan 17, 2017 #

2 PM

Cycling 15:09 [2] 4.71 km (18.7 kph)

4.706km with 0m climb in 0:15:09. Some trainer messing testing some stuff.
Uploaded with IpBike
7 PM

Running 1:07:42 intensity: (30 @0) + (2:06 @1) + (29:20 @2) + (27:32 @3) + (8:14 @4) 10.73 km (6:18 / km) +211m 5:45 / km
ahr:139 max:157

10.735km with 211m climb in 1:07:42. Bok training the barn. Just Jackie Tommie and me. Pushed fairly hard up first hill. Also down the long diaganal decsent but that was enough for me. A bit of an extended run through town after taking the short field route. Dave Urche turned up at the pub for a visit.
Uploaded with IpBike

Monday Jan 16, 2017 #

7 AM

Cycling 33:15 [2] 10.53 km (19.0 kph) +63m
shoes: Charge Mixer

10.533km with 63m climb in 0:33:15. Work.
Uploaded with IpBike
6 PM

Cycling 33:32 [2] 10.37 km (18.6 kph) +105m
shoes: Charge Mixer

10.366km with 105m climb in 0:33:32. Home damp.
Uploaded with IpBike

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