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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Nov 25, 2017:

activity # timemileskm+m
  Cycling11 5:39:43 67.31(5:03) 108.32(3:08) 905
  Orienteering2 1:44:45 9.1(11:30) 14.65(7:09) 328
  Running1 1:00:00 6.21(9:39) 10.0(6:00) 200
  Total14 8:24:28 82.62(6:06) 132.97(3:48) 1433

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SuMoTuWeThFrSa

Saturday Nov 25, 2017 #

11 AM

Cycling 11:21 [2] 3.43 km (3:18 / km) +4m 3:17 / km
shoes: Charge Mixer

3.432km with 4m climb in 0:11:21. To postoffice to send z3 for repair.
Uploaded with IpBike
5 PM

Orienteering race 57:17 intensity: (1:51 @1) + (5:08 @2) + (19:54 @3) + (21:24 @4) + (9:00 @5) 7.66 km (7:28 / km) +299m 6:15 / km
ahr:150 max:172

7.665km with 299m climb in 1:00:20. WNL Cranham and coppers hill. Never been on Cooperstown hill so adrift for full loop. Missed path for 7 but knew to turn left, 16 ok a nit of a circle for 14 then road run for 15 stuck to path for 21. Slow up hill for 17 back for 26 with Matt down to 29. Took safe route for 28 rather than the A46 alternate. Slight dither in circle at 25, 18 bit east on 19, 11 descending to cliff ny cheese rolling hill was interesting. only 14 mins left here so pushing as hard as I could hit 27 spot on up to path for 24 6 on route back. Surprised to be only 20seconds late.

Felt I was running a lot better than Thursday nav helped by controls having reflectors. Well beaten by Matt he had better route and legs as well as less wobbles.
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Friday Nov 24, 2017 #

7 AM

Cycling 32:28 [2] 10.68 km (3:02 / km) +65m 2:57 / km
shoes: Charge Mixer

10.682km with 65m climb in 0:32:28
Uploaded with IpBike
7 PM

Cycling 33:14 [2] 10.4 km (3:12 / km) +113m 3:02 / km
shoes: Charge Mixer

10.404km with 113m climb in 0:33:14
Uploaded with IpBike

Thursday Nov 23, 2017 #

7 AM

Cycling 33:34 [2] 10.62 km (3:10 / km) +65m 3:04 / km
shoes: Charge Mixer

10.620km with 65m climb in 0:33:34
Uploaded with IpBike
4 PM

Cycling 30:47 [2] 10.41 km (2:57 / km) +105m 2:49 / km
shoes: Charge Mixer

with 105m climb in 0:30:47
Uploaded with IpBike
6 PM

Orienteering 47:28 [2] 6.98 km (6:48 / km) +29m 6:39 / km

HOC Wee Event on edge of Worcester. Not too fast but kept on top of the nav in the wood which had lots of paths and some tricky flags in thick stuff. Not so sure I liked the urban bit but on such a small atea it added some variety.
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Wednesday Nov 22, 2017 #

7 AM

Cycling 35:15 [2] 10.61 km (3:19 / km) +75m 3:13 / km
shoes: Charge Mixer

10.612km with 75m climb in 0:35:15
Uploaded with IpBike
6 PM

Cycling 30:45 [2] 10.24 km (3:00 / km) +124m 2:50 / km
shoes: Charge Mixer

10.244km with 124m climb in 0:30:45
Uploaded with IpBike

Tuesday Nov 21, 2017 #

7 AM

Cycling 33:37 [2] 10.62 km (3:10 / km) +65m 3:04 / km
shoes: Charge Mixer

10.620km with 65m climb in 0:33:37. Work
Uploaded with IpBike
5 PM

Cycling 31:04 [2] 10.25 km (3:02 / km) +106m 2:53 / km
shoes: Charge Mixer

10.246km with 106m climb in 0:31:04
Uploaded with IpBike
7 PM

Running 1:00:00 intensity: (30:00 @2) + (15:00 @3) + (5:00 @4) + (10:00 @5) 10.0 km (6:00 / km) +200m 5:27 / km

Forgot phone so guessing distance.

Bok training the Angel. City at home so very busy parking. Did standard loop but as a fartlek session. Matt Whipple along far farter early but not so quick come the end. Efforts up initial field, ZigZag, Along road by quarry. Then long one along golf course to miniature railway at tempo pace but probably my historical tempo not current. Down hill on dear park between gates at race pace (not flat out) Crocodile along bottom edge of bottom field then just Matt and me up hill by wood. Good session with Matt keeping me honest.

Monday Nov 20, 2017 #

7 AM

Cycling 33:38 [2] 10.64 km (3:10 / km) +66m 3:04 / km
shoes: Charge Mixer

10.644km with 66m climb in 0:33:38. Work wet
Uploaded with IpBike
7 PM

Cycling 34:00 [2] 10.41 km (3:16 / km) +117m 3:06 / km
shoes: Charge Mixer

10.411km with 117m climb in 0:34:00
Home.
Uploaded with IpBike

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