Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jul 1, 2017:

activity	#	time	miles		km		+m	load
Cycling	10	5:40:20	65.22	(11.5/h)	104.96	(18.5/h)	863	680.7
MTBO	1	3:29:40	31.09	(6:45)	50.03	(4:11)	1284	629.0
Mtb	1	1:07:05	12.04	(10.8/h)	19.38	(17.3/h)	170	134.2
Total	12	10:17:05	108.35	(5:42)	174.38	(3:32)	2317	1443.8

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Friday Jun 30, 2017 #

7 AM

Cycling 31:27 [2] 10.4 km (19.8 kph) +61m
shoes: Charge Mixer

10.400km with 61m climb in 0:31:27. Work.
Uploaded with IpBike

6 PM

Cycling 33:15 [2] 10.37 km (18.7 kph) +101m
shoes: Charge Mixer

10.374km with 101m climb in 0:33:15. Home.
Uploaded with IpBike

Thursday Jun 29, 2017 #

7 AM

Cycling 32:20 [2] 10.48 km (19.4 kph) +63m
shoes: Charge Mixer

10.483km with 63m climb in 0:32:20. Work.
Uploaded with IpBike

6 PM

Cycling 34:26 [2] 10.34 km (18.0 kph) +102m
shoes: Charge Mixer

10.340km with 102m climb in 0:34:26. Home.
Uploaded with IpBike

Wednesday Jun 28, 2017 #

7 AM

Cycling 31:32 [2] 10.43 km (19.8 kph) +64m
shoes: Charge Mixer

10.432km with 64m climb in 0:31:32. Work wet.
Uploaded with IpBike

7 PM

Cycling 39:16 [2] 10.95 km (16.7 kph) +138m
shoes: Charge Mixer

10.952km with 138m climb in 0:39:16. Home.
Uploaded with IpBike

Tuesday Jun 27, 2017 #

7 AM

Cycling 34:34 [2] 10.64 km (18.5 kph) +65m
shoes: Charge Mixer

10.635km with 65m climb in 0:34:34. Work.
Uploaded with IpBike

5 PM

Cycling 33:28 [2] 10.4 km (18.6 kph) +103m
shoes: Charge Mixer

10.396km with 103m climb in 0:33:28. Home. A bit less pain today.
Uploaded with IpBike

7 PM

Mtb 1:07:05 [2] 19.38 km (17.3 kph) +170m
shoes: Lux

19.380km with 170m climb in 1:07:05. Bok training not up to running so out on the bike trying some new bridleways. First one was bad did not go and cut grass got really messed up in the derailleur 5 mins to get it rideable again. Next 2 OK but not going quick. Hit A46 and realised out of time so bit of a tt back on main road.

Only Phil out running.
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Monday Jun 26, 2017 #

7 AM

Cycling 34:07 [2] 10.55 km (18.6 kph) +64m
shoes: Charge Mixer

10.548km with 64m climb in 0:34:07. Work back rib not at all happy.
Uploaded with IpBike

6 PM

Cycling 35:55 [2] 10.4 km (17.4 kph) +102m
shoes: Charge Mixer

10.402km with 102m climb in 0:35:55. Home. Used the lift a couple of times today at work as stairs hurting glut.
Uploaded with IpBike

Sunday Jun 25, 2017 #

Event: Harvester Relays

Event: Black Mountains MBO

9 AM

MTBO race 3:29:40 [3] 50.03 km (4:11 / km) +1284m 3:43 / km
shoes: Lux

50.034km with 1284m climb in 3:29:40.

New area looked good so keen to ride even though still painfull with ribs and back stiff. As damp put on extra layer which would not of done if going flat out but only intending to cruze fast if up to that.

Up to 1 got little path right. Nice to 2 but stupidly overshot 12 good not at all fast on wet rocky descent rib hurting riding and trying to coast and push. 8 ok nice quick drop to 11 pushed up out of it to 10 9 ok but not quick on next bit with some big ruts to 13. 14 ok good climb up for 16. Really mice riding around for 17 and 18 and into woods.

Amour 2 hours up here. 20, 19, 21 rooty initially for 5 pushed up to it. 6. Fast contour round to 4. A bit too much time left here so had to go for 22 which I had thought would be to far this of course lead to large climb back up to 4. Once out onto roast an undulating tarmac finish in store and I started pushing close to flat out to get in just on time with 14, 1 and 25.

7rh place but closer points wise than I would of guessed 455 to Ian's 490.

Body feeling better at end than start back a lot less stiff. Not a good idea to cough though as I just found out.
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