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Attackpoint - performance and training tools for orienteering athletes

Training Log: Ifor

In the last 7 days:

activity # timemileskm+mload
  MTBO1 3:05:05 33.7(5:30) 54.23(3:25) 1244370.2
  Cycling2 1:40:24 23.98(14.3/h) 38.59(23.1/h) 282200.8
  Running2 1:20:53 7.02(11:32) 11.29(7:10) 184165.4
  Total5 6:06:22 64.7(5:40) 104.12(3:31) 1710736.3
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Thursday May 13 #

5 PM

Running 23:26 intensity: (1:03 @1) + (17:44 @2) + (4:39 @3) 3.71 km (6:19 / km) +42m 5:59 / km
ahr:134 max:149

3.709km with 42m climb in 0:23:26. Wanted to run in Wales but looks like it would still be very wet so forced myself out from home. Muddy and big puddles I soon stopped avoiding. Just enough hopefully so legs are not too bad on Sunday.
Uploaded with IpBike

Wednesday May 12 #

5 PM

Cycling 36:38 [2] 14.82 km (24.3 kph) +88m
shoes: urban

14.820km with 88m climb in 0:36:38. Just a short spin trying to beat the rain. Failed.
Uploaded with IpBike

Tuesday May 11 #

7 PM

Running 57:27 [2] 7.59 km (7:34 / km) +142m 6:56 / km

7.585km with 142m climb in 0:57:27. Bok training not good. Late leaving home so only got there late. Jackie and Mark doing shorter run waited for me which was good. OK to start but calf's stiffened up and I ended up having to walk jog the last flat bit. I have entered the short brown in Sunday which may not be so good.

On top of that it was a Youngers pub with there stupid app only ordering. I totally failed with this befor so I went straight home as I do not think they should have any of my custom given the difficulty they are imposing.
Uploaded with IpBike

Monday May 10 #

4 PM

Cycling 1:03:46 [2] 23.77 km (22.4 kph) +194m
shoes: Scott RC1

23.772km with 194m climb in 1:03:46. Very heavy legged on second half.
Uploaded with IpBike

Sunday May 9 #

10 AM

MTBO race 3:05:05 [2] 54.23 km (3:25 / km) +1244m 3:04 / km
shoes: Exceed

54.231km with 1244m climb in 3:05:05. Iorienteering app event from Redbrook. Looking at the map beforehand this was not going to be a no thought needed clearance. Hilly both sides of the river some awkward checkpoints route wise. Also lots of rain over night making it greasy and slick. Dry by ride rime and nice and warm all of a sudden sumer kit on.

Decide on west of the river first as I thought less climb and more points that side. New by the river right at start then basically farmiliar ground apart from drop out of 20 glad I was not trying to ride up that!! Half time just before crossing the river. Big climb for 22 and out and back for 10 point 24 which I was inside of my hour left limit so went for. More out and back 24 26 I think was new. Descending through 3 4. 4 mins left at turn so went for out and back final number 5 which was the last skipper. 6 and a bit mins late so -14 but last 1 was 20 points so worth getting.
Uploaded with IpBike

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Been Orienteering since 11. A big fan of night O. Used to be serious about mountain marathons but too broken for that now. Have substituted MTBO instead. In my spare time I am the developer of IpBike an Android activity tracking app that aims to be a high end Garmin substitute. It has direct upload support to Attackpoint as well as many more sites.


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