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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Dec 11, 2011:

activity # timemileskm+mload
  Cycling3 5:03:58 58.91(11.6/h) 94.8(18.7/h) 1300653.9
  Orienteering2 1:37:50 6.46(15:08) 10.4(9:24) 400489.2
  Running1 1:08:00 0.67(1:41:20) 1.08(1:02:58) 150136.0
  MTBO1 40:51 8.39(4:52) 13.5(3:02) 50204.3
  Total6 8:30:39 74.43(6:52) 119.78(4:16) 19001483.3

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Sunday Dec 11, 2011 #

Note
(rest day)

Feeling guilty. Did not go out with Severn Sunday ride as was expecting rain for most of it. Only just started raining now at 1pm when I would be getting back.

Saturday Dec 10, 2011 #

10 AM

Cycling warm up/down (mixed) 15:57 [2] 5.4 km (20.3 kph) +10m
ahr:130 shoes: Scale

Out of aces road and on main road for a bit to warm up, never got anywhere near gettin a sweat up still.

MTBO race 40:51 [5] 13.5 km (3:02 / km) +50m 2:58 / km
ahr:164 max:173 shoes: Scale

Hurn forest MTBO. Cold. Nice fast course, pushing on hard but trying to keep feet dry for as long as posible managed about 2/3 of the course.

2 stupid costly mistakes at 11 and 13. 11 took first right when I should of gone around 90 degree conrner then taken first right. lost 60 secs 13 took oposite route to the guy I was catching up then managed to find unmapped path though felled area, slow going out then back when I realised what I had done. lost 90 secs. Interestingly Nigel Benham made the same mistake, there may be more with 4 sets of tyre tracks down the none mapped path...

Andrew Snell 40.10 may of been some other quick times I saw people going past after I had finished at a fair rate of knots.

Edit. Results out http://www.wimborne-orienteers.org.uk/wim/11%20Hur... I ended up 4th, the mistakes cost me second. As well a Andrew Snell, Jason Falconer did a 39. Stuart Lynch was also there and going quicker as I would expect managed a 35.52 so 5 minutes on me still 2.5 without the errors. 14 people under 45.15 which is an impresivly strong field 2 ladies as well.

From _______________________________________________________________________________________________ipbike_logs
5 PM

Orienteering race (Night Score) 59:50 [5] 6.9 km (8:40 / km) +300m 7:07 / km

Wenalt WNL. Nice area. One short of clearing up. Nav good which was pleasing. slight overshoot on path above 22 and got stuck in brambles going to 7 the only real time losses.

6, 20, 1, 2, 3, 10, 5, 4, 15, 21, 22, 14, 24, 13, 12, 8, 16, 25, 18, 17, 23, 26, 11, 7, 19. Missing 9.

Friday Dec 9, 2011 #

11 AM

Cycling (road) 2:00:06 intensity: (30:36 @1) + (1:04:56 @2) + (15:22 @3) + (9:12 @4) 48.7 km (24.3 kph) +450m
shoes: Scott RC1

Hawksbury upton loop. Lots of dodgy heart rate, some on the flat as well which is new, did not feel bad with it but was not trying to hard just spinning along. 17.50 moved from zone 5 to 1.
Had the map (google) enabled and data on so it was downloading as tiles as I road. Compared to previous battery consumption was bad down at 46% for just 2 hours.

From ________________________________________________________________________________________________ipbike_logs


Hill up to Sumerset monument from Wickwar common. 1.12km 93m climb at 8.3% Plot and sats easy as I remembered to do a lap split for it.
From ________________________________________________________________________________________________ipbike_logs

Wednesday Dec 7, 2011 #

12 PM

Cycling (mtb) 2:47:55 intensity: (26:29 @1) + (1:26:41 @2) + (40:14 @3) + (14:31 @4) 40.7 km (14.5 kph) +840m
ahr:133 max:157 shoes: Blur

W2 Afan. Lots of new felling one diversion. Not too hard cold and a bit windy.
Very good battery life on the active. Display on for 3 hours still 60%.

From _______________________________________________________________________________________________ipbike_logs


Interestingly I managed to do a manual upload og the .gpx file off the phone. It was 1.8meg and I had thhough there was 1 1meg limit, I have to shrink the files to this size whenn uploading from IE on the laptop...
6 PM

Orienteering race (Night) 38:00 [5] 3.5 km (10:51 / km) +100m 9:30 / km

SBOC Night event at Oxwich Burrows. Old school pin punching and master maps. My mastermap skills are lacking and I made the major mistake of miss marking a controll... tootaly failed to find it, got to the same depression 3 times from 3 attackpoints and it was fairly obvious and had not seen flag in any other nearby depression so just carried on (7 mins looking by thhe gps.). Took about 20 minutes after finishing for it to dawn on me to check the mastermaps. I had it maked a good 250m to soon. Ok apart from that navigationaly just minor wobles in the circle. Good considering I was using my BD Spot as my normal light stoped working while I was marking up the maps (after the error) so I had too run back to the van to get the spot, good job I had charched up the batteries in it a couple of weeks ago.

Will probobly have to use the big light for saturday as I think the normal light will take a bit of repairing. It will take some work even getting into it as it's glued up fairly well. There was the smell of burnt chip so something it properly bust in it.

Tuesday Dec 6, 2011 #

7 PM

Running (mixed) 1:08:00 [2] 1.08 km (1:02:58 / km) +150m 37:10 / km

Bok training. Frampton cotteral. Mostly road but a few bits of filed and track. legs hurting a bit never going too quick. Stupid ecomotion which I logged it with want give me a climb figure so I guessed it. I better get the gps only option working in IpBike then I can use it to log my runs as well. I will have to work out the best way of selecting the bike / psudo bike when there is no sensor to work out which one it is.

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