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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Mar 17, 2017:

activity # timemileskm+mload
  Cycling11 5:10:37 65.64(12.7/h) 105.64(20.4/h) 880621.2
  Running3 1:32:35 9.07(10:12) 14.6(6:20) 176222.2
  Orienteering1 57:19 4.82(11:54) 7.75(7:24) 267256.2
  Walking1 17:15 0.87(19:56) 1.39(12:23) 4717.6
  Total14 7:57:46 80.39(5:57) 129.38(3:42) 13701117.3

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Friday Mar 17, 2017 #

7 AM

Cycling 32:33 [2] 10.63 km (19.6 kph) +67m
shoes: Charge Mixer

10.625km with 67m climb in 0:32:33. Work.
Uploaded with IpBike
6 PM

Cycling 31:02 [2] 10.36 km (20.0 kph) +123m
shoes: Charge Mixer

10.364km with 123m climb in 0:31:02. Home wet.
Uploaded with IpBike

Thursday Mar 16, 2017 #

Event: HOC WEE (Winter Evening Event)
 
7 AM

Cycling 33:36 [2] 10.6 km (18.9 kph) +68m
shoes: Charge Mixer

10.599km with 68m climb in 0:33:36. Work.
Uploaded with IpBike
6 PM

Cycling 22:43 [2] 7.03 km (18.6 kph) +99m
shoes: Charge Mixer

7.029km with 99m climb in 0:22:43. To coumb dingle.
Uploaded with IpBike
7 PM

Running 23:09 [2] 3.8 km (6:06 / km) +26m 5:54 / km

3.795km with 26m climb in 0:23:09. Just a jog around the fields. Not into the short intervals. Stiff feeling.
Uploaded with IpBike

Cycling 27:18 [2] 9.45 km (20.8 kph) +88m
shoes: Charge Mixer

9.452km with 88m climb in 0:27:18. Home.
Uploaded with IpBike

Wednesday Mar 15, 2017 #

7 AM

Cycling 17:58 [2] 7.72 km (25.8 kph) +20m
shoes: Charge Mixer

7.716km with 20m climb in 0:17:58. From garage.
Uploaded with IpBike
5 PM

Cycling 19:15 [2] 7.86 km (24.5 kph) +76m
shoes: Charge Mixer

7.858km with 76m climb in 0:19:15. To garage. Nice end of a 4 person train for a bit.
Uploaded with IpBike

Tuesday Mar 14, 2017 #

7 AM

Cycling 31:42 [2] 10.64 km (20.1 kph) +66m
shoes: Charge Mixer

10.640km with 66m climb in 0:31:42. Work.
Uploaded with IpBike
5 PM

Cycling 30:46 [2] 10.43 km (20.3 kph) +105m
shoes: Charge Mixer

10.426km with 105m climb in 0:30:46. Home

Uploaded with IpBike
7 PM

Running 54:19 intensity: (1:11 @1) + (13:29 @2) + (27:16 @3) + (11:22 @4) + (1:01 @5) 9.37 km (5:48 / km) +149m 5:22 / km
ahr:144 max:162

9.368km with 149m climb in 0:54:19. The lodeka. Just Tereza George and me. Opposite way to normal and up and down in scrub land. Got stuck in some fight just before fields. Downhill on cycleways made a very pleasant change. Ended up a bit short but OK by me and Tereza had run once in the day already.
Uploaded with IpBike

Monday Mar 13, 2017 #

7 AM

Cycling 31:46 [2] 10.49 km (19.8 kph) +63m
shoes: Charge Mixer

10.490km with 63m climb in 0:31:46. Work nice chilly morning.
Uploaded with IpBike
6 PM

Cycling 31:58 [2] 10.44 km (19.6 kph) +105m
shoes: Charge Mixer

10.436km with 105m climb in 0:31:58. Home.
Uploaded with IpBike

Sunday Mar 12, 2017 #

Event: CompassSport Cup Heat & 2017 Welsh League Event
 
11 AM

Walking 17:15 intensity: (16:52 @1) + (23 @2) 1.39 km (12:23 / km) +47m 10:36 / km
max:127

1.393km with 47m climb in 0:17:15. To start.
Uploaded with IpBike

Orienteering race 57:19 intensity: (18 @1) + (12 @2) + (2:28 @3) + (23:38 @4) + (30:43 @5) 7.75 km (7:24 / km) +267m 6:18 / km
ahr:160 max:168

7.752km with 267m climb in 60:14. Compass sport cup short brown. Straight int the tricky stuff from the start. No big misses but not exactly smooth either. Similar looking to young Jim Bailey to 6 and not keeping up. 30s lost at 8 as on boulders higher up. Felt slow on slog up to 9 but them really concentrated on pushing the running on the next 2 easy legs. Deliberatly high for 16 but higher than I meant. Slow with bracket and boulders to 17.

All in all a good run better than the rest at least so looks like I scored 100 points for the club.
Uploaded with IpBike
12 PM

Running 15:07 intensity: (14:49 @1) + (18 @2) 1.44 km (10:31 / km) +1m 10:29 / km
ahr:106 max:137

1.438km with 1m climb in 0:15:07. Walk jog back
Uploaded with IpBike

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