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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jun 7, 2021:

activity # timemileskm+mload
  Mtb4 9:52:30 74.75(7.6/h) 120.3(12.2/h) 31651185.0
  Orienteering2 2:13:43 9.77(13:42) 15.72(8:30) 810296.0
  Cycling1 59:33 15.02(15.1/h) 24.17(24.4/h) 182119.1
  Running1 21:24 1.53(13:58) 2.47(8:40) 16142.8
  Walking1 16:30 0.78(21:04) 1.26(13:06) 5033.0
  Total9 13:43:40 101.85(8:05) 163.91(5:02) 43681675.9
  [1-5]9 13:42:28

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Monday Jun 7, 2021 #

5 PM

Cycling 59:33 [2] 24.17 km (24.4 kph) +182m
shoes: Scott RC1

24.169km with 182m climb in 0:59:33. Standard hour. Needed to get out to move my knee which I fell on going to the start yesterday.
Uploaded with IpBike

Sunday Jun 6, 2021 #

12 PM

Orienteering race 1:32:57 intensity: (41:34 @1) + (17:58 @2) + (7:34 @3) + (9:47 @4) + (16:04 @5) 10.64 km (8:44 / km) +528m 7:00 / km
ahr:126 max:185

10.641km with 528m climb in 1:40:45. northern champs. taking it steady and good but then lost 9 mins on 20 way west on wrong hill. scrappy through last few annoying.
Uploaded with IpBike

Saturday Jun 5, 2021 #

Event: British Middles and Northern Champs
 
12 PM

Orienteering race 40:46 intensity: (1:12 @0) + (26:03 @1) + (4:08 @2) + (1:50 @3) + (1:13 @4) + (6:20 @5) 5.07 km (8:02 / km) +282m 6:17 / km
ahr:118 max:177

5.075km with 282m climb in 0:52:43. British middle championship. tried to go to 4 before 3 about 2 mins lost. steadier from there getting the nav right. felt very slow but result in the high teens is OK.
Uploaded with IpBike

Friday Jun 4, 2021 #

9 AM

Mtb 1:04:47 [2] 15.35 km (14.2 kph) +262m
shoes: Lux

15.349km with 262m climb in 1:04:47. Llandegla. Set out to ride red route stopped by a puncture. Lots of messing with spare tube and then patching it befor finally getting going again. Bailed out to the blue as the safer route back.
Uploaded with IpBike

Thursday Jun 3, 2021 #

10 AM

Mtb 1:33:46 [2] 18.4 km (11.8 kph) +512m
shoes: Lux

18.399km with 512m climb in 1:33:46. Penmachno which is new to me. Cooler back to 3/4 bottoms and long sleeves trail wet and greasy in places but all good fun. Far loop shut which is probably for the best as I need to recover for the weekend.
Uploaded with IpBike
6 PM

Running 21:24 [2] 2.47 km (8:40 / km) +161m 6:32 / km

2.467km with 161m climb in 0:21:24. Little run up Moel Morfydd trying to remind legs what to do. Last time I ran up here I think was a fell race where I think I was 3rd or 4th after the top 20 all went wrong and only the very fastest got back past me.
Uploaded with IpBike

Wednesday Jun 2, 2021 #

10 AM

Mtb 3:35:01 [2] 44.78 km (12.5 kph) +1127m
shoes: Lux

44.784km with 1127m climb in 3:35:01. Coed y brenin trail action. Getting tired at and and feeling beaten up by the more rocky bits. Regular buzzing by the Raf.
Uploaded with IpBike

Tuesday Jun 1, 2021 #

9 AM

Mtb 3:38:56 [2] 41.76 km (11.4 kph) +1264m
shoes: Lux

41.765km with 1264m climb in 3:38:56. From top of mountain road high level tracks sw to get onto mach3 route. Great views again and nice generally downhill all the way to mach. Then the hard work heading generally up with the final bit a push to yet back to 500m.
Uploaded with IpBike
6 PM

Walking 16:30 [2] 1.26 km (13:06 / km) +50m 10:56 / km

1.260km with 50m climb in 0:16:30. It's half the walk it used to be 40 years ago up to Bryn Hafod. There is mains electric there now! Also 2 holiday let 'caravans' just before you get there.
Uploaded with IpBike

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