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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jul 27:

activity # timemileskm+mload
  Mtb11 5:17:29 59.34(11.2/h) 95.5(18.0/h) 823656.8
  MTBO3 2:45:00 27.27(6:03) 43.88(3:46) 582549.5
  Walking1 1:32:20 4.96(18:37) 7.98(11:34) 75184.7
  Total15 9:34:49 91.57(6:17) 147.36(3:54) 14801391.0

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SuMoTuWeThFrSa

Saturday Jul 27 #

Note

Hire bike obtained. The not so proud owner of a Cube Acid for a week. Probably the older year of this https://www.cube.eu/en/2019/bikes/mountainbike/har...
5 PM

Mtb 1:10:06 [2] 20.55 km (17.6 kph) +258m

20.550km with 258m climb in 1:10:06. Potter around on my hired bike. A couple of bits of mtbo terrain to test up and down. The boardwalk over the march turned out to be no bikes allows which was a shame.
Uploaded with IpBike
7 PM

Mtb 6:17 [2] 1.75 km (16.7 kph) +13m

1.753km with 13m climb in 0:06:17. Back to van after a swim!
Uploaded with IpBike

Friday Jul 26 #

8 AM

Walking 1:32:20 [2] 7.98 km (11:34 / km) +75m 11:03 / km

7.979km with 75m climb in 1:32:20.

To police station to report my bike as stolen.

Was locked rear wheel to frame last night as I had to pick it up to move it about 10pm last night when I turned the van to face the morning sun. 7.30 this morning went to put map board on and it's gone. There are only about 5000 bikes to choose from on the camp site and someone nicks mine.

Will head off for Denmark early and hope I can hire something for the week.

Got an excuse to look at bike porn at least.
Uploaded with IpBike

Thursday Jul 25 #

9 AM

Mtb 34:58 [2] 11.98 km (20.6 kph) +57m
shoes: Lux

11.981km with 57m climb in 0:34:58 Potter up to arena.
Uploaded with IpBike
11 AM

Mtb 39:35 [2] 12.37 km (18.8 kph) +81m
shoes: Lux

12.372km with 81m climb in 0:39:35. Back from arena with a shopping stop on the way.
Uploaded with IpBike

Wednesday Jul 24 #

8 AM

Mtb 19:26 [2] 5.53 km (17.1 kph) +46m
shoes: Lux

5.525km with 46m climb in 0:19:26. To arena from campsite.
Uploaded with IpBike
10 AM

MTBO race 53:22 [4] 14.82 km (3:36 / km) +194m 3:23 / km
shoes: Lux

14.818km with 194m climb in 0:54:50.
Oringen day 3. Sprint style but middle distance. Full on concentration needed. I failed. Had to check scale after 1 which came up very quick. 1:6000 2.5m. Should of reversed out of 3 for 4 15s. Had to back out of house going to 5 20s. Missed path 8 20s. Missed left route to 11 20s. 12 way bad. initially heading for 17 so missed best road route. Realised close to 17 I had to carry on but went right over hill towards 15 no idea why had to come back all this on slow rooty rocky trails. 3 mins. Then leaving 17 I was heading for 12 again another minute lost. A bit better from here 15s at 28 and 29 where I had a head over the bars moment hitting a rock.

Ended up 15th 8.13 down. Got to pull myself together for day 4 after rest tomorrow as I should be able to get close if I don't mess it up.
Uploaded with IpBike
12 PM

Mtb 20:00 [1] 5.5 km (16.5 kph) +40m
shoes: Lux

Back to camp site.

Tuesday Jul 23 #

9 AM

Mtb 21:40 [2] 8.06 km (22.3 kph) +62m
shoes: Lux

8.057km with 62m climb in 0:21:40. To arena.
Uploaded with IpBike
10 AM

Mtb 14:42 [2] 4.59 km (18.7 kph) +34m
shoes: Lux

4.594km with 34m climb in 0:14:42. To start.
Uploaded with IpBike
11 AM

MTBO race 56:23 [4] 12.27 km (4:36 / km) +136m 4:21 / km
shoes: Lux

12.268km with 136m climb in 0:56:23..
Oringen mtbo h50 day 2 just 2 controls. First bit of sidetrack on way to long 3 managed to break rear mech. About a 20 degree bend on it. Managed to get a bit straighter after 5 mins with a rock but needed to pull out opposite side to get chain going through smoothly and stand a chance of pedaling.

Long slow scoot back with Sadle right down. Bruised calfs as could not get pedals off. Blister on heal as well as shoes not good for walking.

Looked like a fun course with two lokg route choice legs again.

Uploaded with IpBike
12 PM

Mtb 41:50 [3] 8.07 km (11.6 kph) +77m
shoes: Lux

8.070km with 77m climb in 0:41:50. Scoot back to van quicker than expected for 5 miles. More bruised calf but at least shoes better. Had some amusing interaction with a couple of about 3 year olds I saw using the same technique on there bikes but they were better off then me with no pedals in the way.

Off to find a bike shop.

Uploaded with IpBike

Monday Jul 22 #

8 AM

Mtb 24:08 [2] 8.92 km (22.2 kph) +78m
shoes: Lux

8.916km with 78m climb in 0:24:08. To arena.
Uploaded with IpBike
12 PM

Mtb 24:47 [2] 8.18 km (19.8 kph) +77m
shoes: Lux

8.184km with 77m climb in 0:24:47. Back to van felt more up hill than it is with tired legs and a bag on my back.
Uploaded with IpBike
7 PM

MTBO race 55:15 [2] 16.8 km (3:17 / km) +252m 3:04 / km
shoes: Lux

16.796km with 252m climb in 0:55:15
H50 Oringen mtbo. Straightforward start out to 7 a chance to see the various track sizes. 8 a bit tricky as not obvious where you could get out to main track. Then 9 the first long leg. Took long round the back road option as slow twisty stuff was hard riding with regular discounts. 10 ok then next long leg 11 slow out to road and not out at best spot as turned left not right at one point. Once on road was heading for 12 not 11 for a bit so not the optimal route. Probably a big loss need splits to tell. Ok from here over some bits from before. Out of practice with technical riding and tricky route choice.
Uploaded with IpBike

Ended up 15th out of 55 only 5.42 down though which is good. 2 mins quicker would of been 6th so very competitive around me.

Splits generally very tight 10-15 seconds off for a 2 to 3 min leg back between 10th and 20th best. 12th on first long leg just under 1.50 down so a better route somewhere. 19th on second long leg 3.23 off. 4th on the 5 minute leg I had done some of before and 1st on second to last which was probably the one with the most errors. I just stayed on the big track towards the finish then doubled back on the road rather than trying to navigate the straighter options.

https://resultat.oringen.se/2019/list?classIds=77&...

Replay of the race with leg analysis. I had to upload manually but it is really nice. Will see if it picks my Strava up properly tomorrow.
https://www.livelox.com/Viewer/O-Ringen-Kolmarden-...

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