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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Feb 29:

activity # timemileskm+mload
  Cycling9 4:35:46 57.27(12.5/h) 92.17(20.1/h) 785411.9
  MTBO2 3:42:01 33.96(6:32) 54.65(4:04) 1063525.7
  Running2 1:36:55 7.77(12:28) 12.51(7:45) 265196.1
  Orienteering1 56:47 5.25(10:49) 8.44(6:44) 143227.1
  Total13 10:51:29 104.25(6:15) 167.78(3:53) 22561360.8
  [1-5]13 10:51:24

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SuMoTuWeThFrSa

Saturday Feb 29 #

6 PM

Orienteering race 56:47 [4] 8.44 km (6:44 / km) +143m 6:12 / km

8.443km with 143m climb in 0:56:47. Warmley Wnl mass start. Ripped map barely opening. Odds first. 1 3 9 15 7 5 47 29 11 27 45. Decided to skip 25 had already skipped 123 as on torn bit of map. 141 change about 35 mins . 24 22 44 18 20 26 16 6 8. Never seen it so muddy.
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Thursday Feb 27 #

7 AM

Cycling 29:41 [2] 10.83 km (21.9 kph) +65m
shoes: urban

10.834km with 65m climb in 0:29:41. Work damp and cold.
Uploaded with IpBike
6 PM

Cycling 23:10 intensity: (21:28 @1) + (1:42 @2) 7.37 km (19.1 kph) +101m
ahr:115 max:141 shoes: urban

7.369km with 101m climb in 0:23:10. To Westbury.
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7 PM

Running 27:29 intensity: (5 @0) + (5:31 @1) + (14:35 @2) + (4:21 @3) + (2:44 @4) + (13 @5) 4.04 km (6:48 / km) +35m 6:31 / km
ahr:132 max:161

4.040km with 35m climb in 0:27:29. Westbury on road not to my liking. Across the fence to do 4 small efforts with a lap of the field by myself.
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Cycling 27:21 intensity: (24:00 @1) + (3:21 @2) 9.71 km (21.3 kph) +83m
ahr:118 max:143 shoes: urban

9.710km with 83m climb in 0:27:21. Home.
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Wednesday Feb 26 #

7 AM

Cycling 32:05 intensity: (31:17 @1) + (48 @2) 10.86 km (20.3 kph) +63m
ahr:109 max:139 shoes: urban

10.861km with 63m climb in 0:32:05. Work.
Uploaded with IpBike
6 PM

Cycling 32:55 [2] 10.6 km (19.3 kph) +108m
shoes: urban

10.602km with 108m climb in 0:32:55. Home.
Uploaded with IpBike

Tuesday Feb 25 #

7 AM

Cycling 32:15 intensity: (31:01 @1) + (1:14 @2) 10.85 km (20.2 kph) +67m
ahr:114 max:136 shoes: urban

10.845km with 67m climb in 0:32:15. Work.
Uploaded with IpBike
5 PM

Cycling 32:42 intensity: (31:50 @1) + (52 @2) 10.64 km (19.5 kph) +108m
ahr:110 max:135 shoes: urban

10.636km with 108m climb in 0:32:42. Home.
Uploaded with IpBike
7 PM

Running 1:09:26 intensity: (11:46 @1) + (48:23 @2) + (9:17 @3) 8.47 km (8:12 / km) +230m 7:13 / km
ahr:130 max:149

8.470km with 230m climb in 1:09:26. Bok training White lion. Only 4 out for a bit of a mudfest once over into Purdown it got very slippery the way we went straight up.
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Monday Feb 24 #

7 AM

Cycling 34:01 [2] 10.68 km (18.8 kph) +78m
shoes: urban

10.677km with 78m climb in 0:34:01. Work wet.
Uploaded with IpBike
5 PM

Cycling 31:36 [2] 10.64 km (20.2 kph) +112m
shoes: urban

10.636km with 112m climb in 0:31:36. Home.
Uploaded with IpBike

Sunday Feb 23 #

10 AM

MTBO race 2:55:36 intensity: (10:18 @1) + (1:11:45 @2) + (1:14:50 @3) + (18:43 @4) 42.54 km (4:08 / km) +866m 3:45 / km
ahr:138 max:160 shoes: Exceed

42.538km with 866m climb in 2:58:38. 3 hour mtbo score. Warm went with none windproof top. Reds first out and back 23 22 then missed a track somewhere and very confused heading for 20 lost 10 mins. 10 21 stayed high back for mudfest at 30 11 31 24 25 very close to 12 did not see it around triangle back to same place saw it. Last red 32 messing on path marked as bw on ground met Ian failing to find it. Realised high and found one path down. 2:08 for reds. 24 miss read track had to reverse for 25 12 32 11 down to road receded against trying for 21 and did 10 to finish. Very scrappy with the nav today lucky to still be up there.
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2nd well beaten by Rachel 21 points ahead. What I deserve given the way I was navigating.
1 PM

MTBO 46:25 intensity: (20:29 @1) + (25:48 @2) + (8 @3) 12.11 km (3:50 / km) +197m 3:33 / km
ahr:119 max:141 shoes: Exceed

12.115km with 197m climb in 0:46:25. Control collecting. Cutting through some none driveways so avoided the mud. Nice.
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