Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Sep 1, 2018:

activity	#	time	miles		km		+m	load
Cycling	9	4:34:00	56.24	(12.3/h)	90.51	(19.8/h)	738	548.0
MTBO	1	3:02:37	35.37	(5:10)	56.92	(3:12)	866	365.2
Orienteering	3	2:23:13	11.66	(12:17)	18.77	(7:38)	372	331.1
Running	2	1:56:08	10.44	(11:07)	16.81	(6:55)	396	232.3
Walking	1	15:26	0.92	(16:49)	1.48	(10:27)	33	15.5
Total	15	12:11:24	114.64	(6:23)	184.49	(3:58)	2405	1492.1

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Saturday Sep 1, 2018 #

Event: British Sprint and Middle champs.

11 AM

Orienteering race 36:53 [2] 4.99 km (7:23 / km) +24m 7:13 / km

4.994km with 24m climb in 0:36:53. British sprints heat. Scrappy early on the long way to 13 missing the under the building route. Enough to qualify but well off the pace realy. Need to study map more pre final.
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1 PM

Orienteering race 32:35 [2] 4.46 km (7:18 / km) +31m 7:04 / km

4.460km with 31m climb in 0:32:35. British sprints final. A lot better nav no bad routes I think went under most times twice on the steps was a bit slow. A little bit hesitant at end and failing to see the flag a couple of times for 2 or 3 secs getting tired.

9th place so not bad.
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In retrospect my route to 2 going under and up the narrow steps was something like 30s slower then up the straight steps up and along the upper level and out. I at least saw the narrow steps for later on.

Other 2 bad legs looking at the splits where where I went the right way but just did not see the control 10 and 17. I guess not taking in the descriptions well or knowing what to expect.

http://www.boc.routegadget.co.uk/rg2/#33&route=390...

Friday Aug 31, 2018 #

7 AM

Cycling 30:49 [2] 10.63 km (20.7 kph) +61m
shoes: Charge Mixer

10.627km with 61m climb in 0:30:49. Work.
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5 PM

Cycling 30:59 [2] 10.43 km (20.2 kph) +102m
shoes: Charge Mixer

10.426km with 102m climb in 0:30:59. Home.
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Thursday Aug 30, 2018 #

7 AM

Cycling 31:17 [2] 10.63 km (20.4 kph) +62m
shoes: Charge Mixer

10.631km with 62m climb in 0:31:17. Work.
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6 PM

Cycling 22:45 [2] 7.2 km (19.0 kph) +98m
shoes: Charge Mixer

7.201km with 98m climb in 0:22:45. To coumb dingle
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7 PM

Running 52:39 [2] 7.31 km (7:12 / km) +249m 6:09 / km

7.309km with 249m climb in 0:52:39. Into Blaise. 2 hills and a couple of castle loops to get some speed in the legs. Felt ok on the loops pace reasonable at 3.30 although I think I did a 2.30 once.
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8 PM

Cycling 28:18 [2] 9.53 km (20.2 kph) +81m
shoes: Charge Mixer

9.535km with 81m climb in 0:28:18. Home.
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Wednesday Aug 29, 2018 #

7 AM

Cycling 32:17 [2] 10.61 km (19.7 kph) +65m
shoes: Charge Mixer

10.607km with 65m climb in 0:32:17. Work. Saw throat.
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6 PM

Cycling 32:44 [2] 10.41 km (19.1 kph) +102m
shoes: Charge Mixer

10.406km with 102m climb in 0:32:44. Home.
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Tuesday Aug 28, 2018 #

7 AM

Cycling 31:54 [2] 10.65 km (20.0 kph) +66m
shoes: Charge Mixer

10.648km with 66m climb in 0:31:54. Work.
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5 PM

Cycling 32:57 [2] 10.43 km (19.0 kph) +101m
shoes: Charge Mixer

10.434km with 101m climb in 0:32:57. Home.
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7 PM

Running 1:03:29 [2] 9.5 km (6:41 / km) +147m 6:12 / km

9.498km with 147m climb in 1:03:29. Bok training just about avoided needing a light but it want be long.
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Monday Aug 27, 2018 #

11 AM

MTBO race 3:02:37 [2] 56.92 km (3:12 / km) +866m 2:59 / km
shoes: Lux

56.920km with 866m climb in 3:02:37. 3hou mtbo score. Fairly clear nor cleanable. Went for close 30 pointer first and up and down the river before climbing through yesterday's O area. Graham just behind at road where I was stuck crossing with traffic. Glad he went the other way. Through the new stuff in Wass and then the field bits. Some trouble on one loosing 5 mins at a guess. About an hour to go as I started climbing on roads to 30 pointer. Eventually had to bail out abandoning 25 pointer which just needed a few more minutes. Mad dash back for -5 point penalty.

Second I think 10 points off graham. Not messing the one up and going for 25 pointer it could of been close. A good fun outing though and my legs know they worked.
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Sunday Aug 26, 2018 #

10 AM

Walking 15:26 1.48 km (10:27 / km) +33m 9:24 / km
max:134

1.477km with 33m climb in 0:15:26. Walk to start.
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Orienteering race 1:13:45 9.32 km (7:55 / km) +317m 6:46 / km
ahr:134 max:161

9.317km with 317m climb in 1:13:45. White rose short brown windy pits. A long red relay. With an aire guy for a lot of it he was.running away with ease but no good with the map or in terrain. bad up hill compared to Wednesday. Well beaten by al.
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