Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jan 27, 2018:

activity	#	time	miles		km		+m	load
Cycling	12	5:43:19	65.01	(11.4/h)	104.62	(18.3/h)	961	686.6
Running	2	1:38:17	10.25	(9:36)	16.49	(5:58)	192	196.6
Orienteering	1	58:21	4.77	(12:14)	7.68	(7:36)	238	116.7
Total	14	8:19:57	80.03	(6:15)	128.79	(3:53)	1391	999.9

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Saturday Jan 27, 2018 #

Event: Western Night League

1 AM

Cycling 38:14 [2] 10.39 km (16.3 kph) +104m
shoes: Charge Mixer

10.385km with 104m climb in 0:38:14. Home late night drinks and food.
Uploaded with IpBike

5 PM

Orienteering race 58:21 [2] 7.68 km (7:36 / km) +238m 6:35 / km

7.677km with 238m climb in 60:17. WNL Crinckly hill. Decided change over at northern end was best then saw a more obvious route doing evens. Not running well and the the mist made life interesting. Not too surprised to be one control short at half way. Second half took the low route along the slope. Skipped 221 at end then 207 out and back for 205 was a gamble but only 3 penalty so worth it.

2 controls short in 3rd., Matt cleared but just late.
Uploaded with IpBike

Thursday Jan 25, 2018 #

7 AM

Cycling 34:48 [2] 10.62 km (18.3 kph) +66m
shoes: Charge Mixer

10.622km with 66m climb in 0:34:48. Work.
Uploaded with IpBike

6 PM

Cycling 24:05 [2] 7.53 km (18.8 kph) +112m
shoes: Charge Mixer

7.530km with 112m climb in 0:24:05. To Westbury.
Uploaded with IpBike

7 PM

Running 39:42 [2] 6.51 km (6:06 / km) +89m 5:42 / km

6.510km with 89m climb in 0:39:42. Westbury intervals Bellbarn loop. Went with slower ones and took first half of interval easy at the back then pushed hard for second half trying to get to the front. Enjoyed it this way and managed to do all 4 which I would not of doing them properly hanging on to the back of the faster group.
Uploaded with IpBike

8 PM

Cycling 28:20 [2] 9.51 km (20.1 kph) +85m
shoes: Charge Mixer

9.508km with 85m climb in 0:28:20. Home.
Uploaded with IpBike

Wednesday Jan 24, 2018 #

7 AM

Cycling 36:38 [2] 10.59 km (17.3 kph) +95m
shoes: Charge Mixer

10.593km with 95m climb in 0:36:38. Work damp headwind.
Uploaded with IpBike

5 PM

Cycling 40:59 [2] 11.59 km (17.0 kph) +138m
shoes: Charge Mixer

11.585km with 138m climb in 0:40:59. Home.
Uploaded with IpBike

Tuesday Jan 23, 2018 #

7 AM

Cycling 34:01 [2] 10.49 km (18.5 kph) +63m
shoes: Charge Mixer

10.486km with 63m climb in 0:34:01. Work.
Uploaded with IpBike

5 PM

Cycling 32:20 [2] 10.4 km (19.3 kph) +108m
shoes: Charge Mixer

10.400km with 108m climb in 0:32:20. Home.
Uploaded with IpBike

7 PM

Cycling 4:22 [2] 1.29 km (17.7 kph) +14m
shoes: Charge Mixer

1.292km with 14m climb in 0:04:22. To training.
Uploaded with IpBike

Running 58:35 [2] 9.98 km (5:52 / km) +103m 5:35 / km

9.979km with 103m climb in 0:58:35. Home training bradly stoke. Up to Aztec for a mile effort just under six minutes so depressing as expected. Did not do more loops but fartlek efforts on way home. One around BMX track was fun. Bit of little stoke park to wear the path out. Last longer one down dark track was depressingly short for the effort.
Uploaded with IpBike

9 PM

Cycling 4:24 [2] 1.32 km (18.0 kph) +10m
shoes: Charge Mixer

1.322km with 10m climb in 0:04:24. Home.
Uploaded with IpBike

Monday Jan 22, 2018 #

7 AM

Cycling 32:19 [2] 10.53 km (19.6 kph) +61m
shoes: Charge Mixer

10.528km with 61m climb in 0:32:19. Work.
Uploaded with IpBike

6 PM

Cycling 32:49 [2] 10.37 km (19.0 kph) +105m
shoes: Charge Mixer

10.372km with 105m climb in 0:32:49. Home.
Uploaded with IpBike

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