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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jan 20:

activity # timemileskm+mload
  Cycling10 5:30:34 65.2(5:04) 104.93(3:09) 908661.1
  MTBO2 3:24:11 42.93(4:45) 69.1(2:57) 1105714.0
  Orienteering2 1:50:24 9.6(11:30) 15.45(7:09) 321220.8
  Running1 1:00:29 6.05(10:00) 9.74(6:13) 274121.0
  Total15 11:45:38 123.78(5:42) 199.21(3:33) 26081716.9

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Saturday Jan 20 #

5 PM

Orienteering race 1:02:22 [2] 9.41 km (6:38 / km) +60m 6:25 / km

9.412km with 60m climb in 1:03:36. Wnl yoxeter. Lived up to expectations on a cold misty night it was challenging. Good first half but a few too many wobbles then a stupid route at end and failing to find the hard controls meant well beaten by Richard joint second with tom. Splits will be interesting.

Great fun and good food in pub afterwards.
Uploaded with IpBike

Friday Jan 19 #

7 AM

Cycling 32:49 [2] 10.59 km (3:06 / km) +64m 3:01 / km
shoes: Charge Mixer

10.588km with 64m climb in 0:32:49. Work cool.
Uploaded with IpBike
7 PM

Cycling 35:53 [2] 11.0 km (3:16 / km) +141m 3:04 / km
shoes: Charge Mixer

11.001km with 141m climb in 0:35:53. Home.
Uploaded with IpBike

Thursday Jan 18 #

7 AM

Cycling 32:43 [2] 10.55 km (3:06 / km) +64m 3:01 / km
shoes: Charge Mixer

10.548km with 64m climb in 0:32:43. Work.
Uploaded with IpBike
4 PM

Cycling 29:24 [2] 10.38 km (2:50 / km) +105m 2:42 / km
shoes: Charge Mixer

10.381km with 105m climb in 0:29:24. Home early.
Uploaded with IpBike
6 PM

Orienteering race 48:02 [2] 6.03 km (7:58 / km) +261m 6:33 / km

6.034km with 261m climb in 0:55:02. Hoc wee event Habbeeley valley. New area for me. Small steep area lots of paths slowed up after trouble with 1. Got stuck in the undergrowth a few times.
Uploaded with IpBike

Wednesday Jan 17 #

7 AM

Cycling 34:22 [2] 10.55 km (3:15 / km) +69m 3:09 / km
shoes: Charge Mixer

10.554km with 69m climb in 0:34:22. Work.
Uploaded with IpBike
6 PM

Cycling 31:33 [2] 10.29 km (3:04 / km) +111m 2:55 / km
shoes: Charge Mixer

10.289km with 111m climb in 0:31:33. Home wet.
Uploaded with IpBike

Tuesday Jan 16 #

7 AM

Cycling 34:02 [2] 10.5 km (3:15 / km) +66m 3:09 / km
shoes: Charge Mixer

10.496km with 66m climb in 0:34:02
Uploaded with IpBike
5 PM

Cycling 33:24 [2] 10.29 km (3:15 / km) +110m 3:05 / km
shoes: Charge Mixer

10.293km with 110m climb in 0:33:24. Home.
Uploaded with IpBike
7 PM

Running 1:00:29 [2] 9.74 km (6:13 / km) +274m 5:27 / km

9.739km with 274m climb in 1:00:29. Made the most of the wind especially at start and end. A good pace not many stops although I did find a couple of dead ends.
Uploaded with IpBike

Monday Jan 15 #

7 AM

Cycling 33:21 [2] 10.37 km (3:13 / km) +69m 3:07 / km
shoes: Charge Mixer

10.372km with 69m climb in 0:33:21. Work wet but could of been worse.
Uploaded with IpBike
6 PM

Cycling 33:03 [2] 10.4 km (3:11 / km) +109m 3:01 / km
shoes: Charge Mixer

10.404km with 109m climb in 0:33:03. Home.
Uploaded with IpBike

Sunday Jan 14 #

11 AM

MTBO race 2:32:48 [4] 53.87 km (2:50 / km) +887m 2:37 / km
shoes: Lux

53.866km with 887m climb in 2:38:27. Fod 3 hour mtbo score odds and evens style. Looking at the taster example map last night and and last year's times for simple 2 hour event I had decided clearing was unlikely.

Picked map up and very similar to taster so set off to clear one colour changing over back in main but not expecting to return to lightning tree hill dropping those 2 controls on second colour. Went for red first as that looked a clearer loop and big climb at start would be a good warm-up.

A bit scrappy 5 or 10 seconds lost on first few then bigger loss on diversion around shut track, should of reversed out of control and taken low route. .only a small delay at lights at cinderford turn. Missed a turn coming back trough town but not too bad. Back into main wood and clear I would clear reds in under half time. So looking for best way back to lightning tree. Skiped 10 pointer close to finish as testable later. Found a nice option doing a loop climbing on the main road and defending off road which worked well. Light green both times through now and good speed on main road return. Clear I was going to clear so off to Skiped one earlier before final climb for last 2.

22 mins inside time 4 mins up on Ian so another win. I have been on good form of late.
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2 PM

MTBO 51:23 [2] 15.23 km (3:22 / km) +218m 3:09 / km
shoes: Lux

15.230km with 218m climb in 0:51:23. Collecting controls.
Uploaded with IpBike

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