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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Dec 2, 2017:

activity # timemileskm+mload
  Cycling11 6:18:39 70.76(5:21) 113.88(3:19) 822757.3
  MTBO1 3:29:47 36.8(5:42) 59.22(3:33) 1313839.1
  Running2 1:37:03 10.09(9:37) 16.24(5:59) 312194.1
  Orienteering1 1:02:55 5.66(11:07) 9.11(6:55) 97219.5
  Total15 12:28:24 123.31(6:04) 198.45(3:46) 25442010.0

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SuMoTuWeThFrSa

Saturday Dec 2, 2017 #

6 PM

Orienteering race 1:02:55 intensity: (14:29 @1) + (1:48 @2) + (3:42 @3) + (24:21 @4) + (18:35 @5) 9.11 km (6:55 / km) +97m 6:34 / km
ahr:145 max:178

9.108km with 97m climb in 1:03:34. Southern night champs. Realised it would be quick early on as generally fast going. Nav ok apart from brain fade after the first road crossing. Meant to be going to 5 but started navigating to 10 the return control realised and headed for 6 which I was almost at before realising had not been to 5 at least 3 minutes stupidly thrower away. Felt I was running fast although some army of course quicker. Not on the path I thought at 16 but want of lost much as relocation obvious on fence I was not expecting. Stayed safe on path through final green at finish.

Annoyingly 1 min off Calvin with my stupidity. 5 mins off Sarah Rollins.
Uploaded with IpBike

Friday Dec 1, 2017 #

7 AM

Cycling 32:31 [2] 10.67 km (3:03 / km) +66m 2:57 / km
shoes: Charge Mixer

10.674km with 66m climb in 0:32:31. Work.
Uploaded with IpBike
7 PM

Cycling 35:48 [2] 10.43 km (3:26 / km) +109m 3:16 / km
shoes: Charge Mixer

10.434km with 109m climb in 0:35:48. Home.
Uploaded with IpBike

Thursday Nov 30, 2017 #

7 AM

Cycling 35:07 [2] 10.69 km (3:17 / km) +48m 3:13 / km
shoes: Charge Mixer

10.693km with 48m climb in 0:35:07. Good sunrise.
Uploaded with IpBike
6 PM

Cycling 25:36 [2] 7.47 km (3:26 / km) +96m 3:13 / km
shoes: Charge Mixer

7.468km with 96m climb in 0:25:36
Uploaded with IpBike
7 PM

Running 37:39 [2] 6.14 km (6:08 / km) +161m 5:25 / km

6.139km with 161m climb in 0:37:39. 4 hill on grove road.
Uploaded with IpBike
8 PM

Cycling 31:52 [2] 9.56 km (3:20 / km) +75m 3:12 / km
shoes: Charge Mixer

9.559km with 75m climb in 0:31:52. Home chilly.
Uploaded with IpBike

Wednesday Nov 29, 2017 #

7 AM

Cycling 33:00 [2] 10.52 km (3:08 / km) +37m 3:05 / km
shoes: Charge Mixer

10.518km with 37m climb in 0:33:00
Uploaded with IpBike
6 PM

Cycling 44:45 [2] 12.22 km (3:40 / km) +128m 3:29 / km
shoes: Charge Mixer

12.217km with 128m climb in 0:44:45
Uploaded with IpBike

Tuesday Nov 28, 2017 #

7 AM

Cycling 34:26 [2] 10.65 km (3:14 / km) +38m 3:11 / km
shoes: Charge Mixer

10.655km with 38m climb in 0:34:26
Uploaded with IpBike
5 PM

Cycling 34:03 [2] 10.45 km (3:16 / km) +77m 3:09 / km
shoes: Charge Mixer

10.447km with 77m climb in 0:34:03
Uploaded with IpBike
7 PM

Running 59:24 [2] 10.1 km (5:53 / km) +151m 5:28 / km

10.101km with 151m climb in 0:59:24. Cold Bok training run. Ankles hurting at end.
Uploaded with IpBike

Monday Nov 27, 2017 #

7 AM

Cycling 36:14 [2] 10.75 km (3:22 / km) +54m 3:17 / km
shoes: Charge Mixer

10.747km with 54m climb in 0:36:14. Work.
Uploaded with IpBike
6 PM

Cycling 35:17 [2] 10.47 km (3:22 / km) +94m 3:13 / km
shoes: Charge Mixer

10.471km with 94m climb in 0:35:17
Uploaded with IpBike

Sunday Nov 26, 2017 #

10 AM

MTBO race 3:29:47 [4] 59.22 km (3:33 / km) +1313m 3:11 / km
shoes: Lux

59.217km with 1313m climb in 3:29:47. First black mountains mtbo event for 2018 league. Very pleasing ride cleared the course with 13 seconds to spare for a good win.

Did Sw corner first doing a loop to climb the road and descend the rough track. Lots of gates going up to 20 not sure about left route to 21. Road route around back of 18 kept speed well in mud to 17. not so quick along high level traverse 16 to 15. First decision was wether to go down and back up to 10 but it was a good if bumpy surface. Commited to clearing after 11 was fairly sure would not be more than 10 mins late just ended up puting my head down back on the main road into some wind. knew I had to work right to the end after the final 2 minute warning from phone.
Uploaded with IpBike

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