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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Oct 31:

activity # timemileskm+mload
  MTBO2 3:08:18 29.28(6:26) 47.12(4:00) 1309405.5
  Cycling2 2:20:33 32.3(13.8/h) 51.98(22.2/h) 436281.1
  Mtb1 1:12:19 10.66(8.8/h) 17.16(14.2/h) 503144.6
  Orienteering1 1:11:40 6.08(11:47) 9.79(7:19) 543143.3
  Running1 1:08:47 5.29(12:59) 8.52(8:04) 371137.6
  Walking1 13:23 0.74(18:10) 1.19(11:17) 226.8
  Total8 9:15:00 84.36(6:35) 135.76(4:05) 31641138.9

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Saturday Oct 31 #

6 PM

Orienteering race 1:11:40 [2] 9.79 km (7:19 / km) +543m 5:44 / km

9.790km with 543m climb in 1:13:40

Chalford 75 min WNL score event. A bit too much hard surface for me and 75 mins was hard. Think I got a good route though. 9, 6, 7, fairly slow though here getting used to the scale an urban mapping. 24, 20, 25, 26, 23, 3, 21, 28, 22. 45 mins up here decided against doing 19 and 30 so 29, 18, 27, 17, just after train through level crossing so good. 16, 14, 15, more than 5 mins left so had to go back up hill for 12, 2 and again for 1. quads not happy with downhill road run to finish.

450 I think which I am pleased with. Actually maybe it's 465. 4th only the speedy youngsters in front. 525 for Rhys with the win.

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Friday Oct 30 #

11 AM

Walking 13:23 [2] 1.19 km (11:17 / km) +2m 11:11 / km

1.186km with 2m climb in 0:13:23. To the shop for bread and milk. Very damp.
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Wednesday Oct 28 #

5 PM

Cycling 1:12:21 [2] 27.22 km (22.6 kph) +243m
shoes: urban

27.222km with 243m climb in 1:12:21. Reverse of standard route with one extra hill.
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Tuesday Oct 27 #

5 PM

Mtb 1:12:19 [2] 17.16 km (14.2 kph) +503m

17.160km with 503m climb in 1:12:19. pre run mtb from Wooton. Got a very heavy muddy bike by the end.
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7 PM

Running 1:08:47 [2] 8.52 km (8:04 / km) +371m 6:38 / km

8.521km with 371m climb in 1:08:47. Bok training Wooton. nice hilly route very steady with Dave and Caroline.
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Monday Oct 26 #

5 PM

Cycling 1:08:12 [2] 24.76 km (21.8 kph) +193m
shoes: urban

24.760km with 193m climb in 1:08:12. Standard hour. Waited for it to get fairly dark, cold with the clear sky. Stopped on the cycle path where I exit the A38 to sweep away the bits of broken bottle I have been avoiding for 2 weeks.
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Sunday Oct 25 #

9 AM

MTBO 5:06 intensity: (1:49 @1) + (3:12 @2) + (5 @3) 1.74 km (2:56 / km) +28m 2:43 / km
ahr:121 max:141 shoes: Exceed

1.740km with 28m climb in 0:05:06. to start.
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MTBO race 2:56:29 intensity: (34:26 @1) + (1:22:50 @2) + (49:19 @3) + (9:54 @4) 43.6 km (4:03 / km) +1224m 3:33 / km
ahr:132 max:156 shoes: Exceed

43.598km with 1224m climb in 2:56:46.

Slow MTBO 3 hour score Lieth hill and west.

very wet for the first hour and struggling to see the map properly. Muddy all round but did stop raining.

Went blues first as saw a vague route that way. in road too early for 11 but could go on the small road ok. sticking to the tarmac which was wet enough for 22 then 31 and 21. Hesitant into 32 was going straight for it but had not seen the fact that there was a little path that did this so always wanting to turn down hill bit it never seamed right. 12 23 decided muddy by climb up for 13 was not worth it so road past 13 red then got lost but the small track I ended up on came out right next to 24 where the si box was gone but the wire was still there Someone else there to confirm we were in the right place with. 25, 23 muddy through to 27 half time warning here so skipped final blue and went for reds. 26, 27, 3 sides of a rectangle and a bit of dead end for 33 after missing a turn. a bit unsure about BW for 25 but was right 24, 12, unsure into 21. Was not sure of time here had not heard the hour to go beep and had not noted exact start time decided to skip 31 as a big hill. 11, 32, 22 and 23 to finish a few minutes early. felt reasonable but a few nav issues but I expect most will of also suffered. Shifting a mess I spent some time messing on Friday and thought it was all good but I think something must be loose or a bit bent. Will have to check some more.

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Looks like enogh for a win. https://slow.org.uk/wordpress/wp-content/uploads/f...
12 PM

MTBO 6:43 intensity: (4:03 @1) + (2:40 @2) 1.78 km (3:46 / km) +57m 3:15 / km
ahr:114 max:133 shoes: Exceed

1.782km with 57m climb in 0:06:43. back from finish.
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