Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Mar 31, 2018:

activity	#	time	miles		km		+m	load
Cycling	8	4:16:58	52.27	(12.2/h)	84.13	(19.6/h)	683	513.9
MTBO	2	4:08:42	42.83	(5:48)	68.93	(3:36)	1584	634.8
Orienteering	2	1:23:42	7.01	(11:56)	11.29	(7:25)	280	167.4
Running	1	1:05:30	5.4	(12:07)	8.7	(7:32)	142	131.0
Total	13	10:54:52	107.53	(6:05)	173.05	(3:47)	2689	1447.2

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Saturday Mar 31, 2018 #

Event: JK 2018 - Days 2-4

1 PM

Orienteering race 53:05 [2] 6.72 km (7:54 / km) +267m 6:35 / km

6.719km with 267m climb in 0:53:05. JK middle. Never felt I got running well and some wobbles with the nav so surprised how far up results. 2 should of gone around top. 3. Hesitant going down renterant and mid leg. 5 went right around thicket 20s. 5 was looking for renterant but nothing there assumed short and carried on but fence not right looked at description which was spur so back to the one I had seen but ignored. 45s. Circle basically barely centered Clive did the same. 11 not going up where I thought, miss read paths at top fortunately very obvious where I was at next junction beyond flag so back out exit route. 60s. 17 seemed far lower than I expected 15s. Hesitant into 18 15s.

41:03 for 7th James. 37.10.
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Friday Mar 30, 2018 #

Event: JK 2018 - Day 1 - Sprint

12 PM

Orienteering race 30:37 [2] 4.57 km (6:42 / km) +13m 6:37 / km

4.568km with 13m climb in 0:30:37. To the assembly then JK sprint. Very easy nav all about the legs so not so good but respectable. 5 to 10 seconds lost on 13 only thing to talk about.
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Ended up 13th 1.01 behind James so respectable.

Looking at splits browser there is a distinct droop indicating I went off too fast which matches how I felt. I was in the lead for a few controls early on and then faded quite a lot.

Thursday Mar 29, 2018 #

7 AM

Cycling 33:56 [2] 10.65 km (18.8 kph) +65m
shoes: Charge Mixer

10.646km with 65m climb in 0:33:56. Work.
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7 PM

Cycling 33:20 [2] 10.44 km (18.8 kph) +103m
shoes: Charge Mixer

10.445km with 103m climb in 0:33:20. Home damp.
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Wednesday Mar 28, 2018 #

7 AM

Cycling 32:02 [2] 10.64 km (19.9 kph) +64m
shoes: Charge Mixer

10.635km with 64m climb in 0:32:02. Work wet.
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6 PM

Cycling 30:31 [2] 10.45 km (20.5 kph) +107m
shoes: Charge Mixer

10.447km with 107m climb in 0:30:31. Home.
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Tuesday Mar 27, 2018 #

7 AM

Cycling 33:10 [2] 10.64 km (19.2 kph) +65m
shoes: Charge Mixer

10.635km with 65m climb in 0:33:10. Work damp.
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5 PM

Cycling 30:48 [2] 10.44 km (20.3 kph) +109m
shoes: Charge Mixer

10.436km with 109m climb in 0:30:48. Home.
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7 PM

Running 1:05:30 [2] 8.7 km (7:32 / km) +142m 6:58 / km
ahr:0 max:0

8.698km with 142m climb in 1:05:30. Bok training the cottage. 8 out standard route till Rachel showed us a new path from the end of the bridge on the south side of the river. Was a nice change.

Phone GPS terrible.
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Monday Mar 26, 2018 #

7 AM

Cycling 33:00 [2] 10.64 km (19.3 kph) +66m
shoes: Charge Mixer

10.637km with 66m climb in 0:33:00. Work.
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4 PM

Cycling 30:11 [2] 10.25 km (20.4 kph) +104m
shoes: Charge Mixer

10.246km with 104m climb in 0:30:11. Home.
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Sunday Mar 25, 2018 #

Event: Winter Short Score 4 MTBO Score

10 AM

MTBO race 2:47:53 54.93 km (3:03 / km) +1184m 2:46 / km
ahr:139 max:159 shoes: Lux

54.934km with 1184m climb in 2:54:18. 3 hour mtbo score with odds and evens from the Narth. Not obvious what to do at start went with reds. Two around Maryland first then big drop and climb back from 13 where I Chased Garry. Loop north throug Trellech had to decide if going for all at 23 and kept going for it so up to 1 then loop down and along river before final climb for last 2 reds in 1:29. Bit muddy for 4 but going well though the next ones so getting confident of clearing. Still 25 mins left at the high point on beacon hill so no real trouble clearing with 5 mins to spare.

No one else clear so another win. Felt I was going particularly well today bike felt fast with quick tires back on compared to my last months use of it.
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HR not recorded well. Need to try the other strap again.

2 PM

MTBO 1:20:49 [2] 14.0 km (5:46 / km) +400m 5:03 / km
shoes: Lux

Collecting controls. Stoped recording half way which is annoying. Another 40 mins.. Took some alternative routes for some bits. To hot had to remove a layer.
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