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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jan 25:

activity # timemileskm+mload
  Cycling10 4:42:44 53.54(11.4/h) 86.17(18.3/h) 740565.5
  Orienteering2 1:56:41 8.61(13:33) 13.85(8:25) 469356.0
  Running1 59:37 5.37(11:06) 8.64(6:54) 71119.2
  Total13 7:39:02 67.52(6:48) 108.66(4:13) 12801040.7

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SuMoTuWeThFrSa

Saturday Jan 25 #

5 PM

Orienteering race 1:01:20 [4] 6.27 km (9:47 / km) +223m 8:19 / km

6.267km with 223m climb in 1:01:20. Good to be back in the forest. Skipped hilly corner right by start. 26 23, 22, 17, 29, 20 past by Rhys. 16 past by Rhys 13 got ahead of Rhys 19 in front of Rhys again but then well lost together. Too far somehow. 2 30 28 trouble getting down 1 and a bit late.

Not too good score wise but good to be in the forest again in the dark.

Uploaded with IpBike

OK I have worked out what went wrong at 19. I thought I was attacking off the path just north bit I must of been on the road heading towards 4 and Rhys was there following me...

Thursday Jan 23 #

7 AM

Cycling 30:41 [2] 10.5 km (20.5 kph) +64m
ahr:0 shoes: urban

10.502km with 64m climb in 0:30:41. Got new bike sorted last night so first ride to work. Good.
Uploaded with IpBike
6 PM

Cycling 39:38 [2] 11.47 km (17.4 kph) +139m
ahr:0 shoes: urban

11.467km with 139m climb in 0:39:38. Home damp.

Finding some dark to check out the dynamo light better. Good straight line shaped beam but not so hot when twisty helmet light back on.

Overall gearing disapointinglly high for my high cadence style. I have gained 3 gears but all at the high end where I would ideally have 2 at the low end and 1 at the high end.
Uploaded with IpBike

Wednesday Jan 22 #

7 AM

Cycling 32:55 [2] 10.42 km (19.0 kph) +65m
ahr:0 shoes: Scale

10.420km with 65m climb in 0:32:55. Work above freezing.
Uploaded with IpBike
6 PM

Cycling 35:02 [2] 10.24 km (17.5 kph) +106m
ahr:0 shoes: Scale

10.238km with 106m climb in 0:35:02. Home.
Uploaded with IpBike

Tuesday Jan 21 #

7 AM

Cycling 32:42 [2] 10.41 km (19.1 kph) +65m
ahr:0 shoes: Scale

10.412km with 65m climb in 0:32:42. Work bright an bitter on to start murky once down hill and more icy as well. Saw a couple of people having issues.
Uploaded with IpBike
5 PM

Cycling 35:22 [2] 10.24 km (17.4 kph) +105m
ahr:0 shoes: Scale

10.242km with 105m climb in 0:35:22. Home.
Uploaded with IpBike
6 PM

Cycling 5:18 [2] 1.27 km (14.4 kph) +15m
ahr:0 shoes: Scale

1.268km with 15m climb in 0:05:18. To bok training.
Uploaded with IpBike
7 PM

Running 59:37 [2] 8.64 km (6:54 / km) +71m 6:38 / km
ahr:0

8.641km with 71m climb in 0:59:37. Bok training Aztec special to find out how much slower I am than last year the hard way. PB 4:45 a long time back. Last year 5:59 this year 6:56 which at least put me closest to my estimate of 7. Estimates generally good as 4 of the 5 out finished in about 10 seconds.

Skipped the BMX track as a bit icy. Cut back the short route with Amy
Uploaded with IpBike
9 PM

Cycling 4:49 [2] 1.12 km (14.0 kph) +8m
ahr:0 shoes: Scale

1.115km with 8m climb in 0:04:49. Home after eating at pub.
Uploaded with IpBike

Monday Jan 20 #

7 AM

Cycling 32:17 [2] 10.23 km (19.0 kph) +65m
ahr:0 shoes: Scale

10.227km with 65m climb in 0:32:17. Work crisp good sunrise.
Uploaded with IpBike
5 PM

Cycling 34:00 [2] 10.27 km (18.1 kph) +108m
ahr:0 shoes: Scale

10.275km with 108m climb in 0:34:00. Home getting icy.
Uploaded with IpBike

Sunday Jan 19 #

12 PM

Orienteering race 55:21 [2] 7.58 km (7:18 / km) +246m 6:17 / km

7.584km with 246m climb in 1:01:25. Ngoc lightning tree hill. Blue.

Nice course on a nice day planed for me with right side up contouring. Not sure about route choices to 2, 4 and 6. Died on the 18 mins uphill leg to 7 glad only on blue.
Uploaded with IpBike

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