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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Mar 20:

activity # timemileskm+mload
  Cycling8 15:20:22 215.47(14.0/h) 346.76(22.6/h) 32561725.0
  MTBO1 2:06:50 18.89(6:43) 30.39(4:10) 912283.5
  Running1 20:06 1.88(10:43) 3.02(6:39) 4140.2
  Total10 17:47:18 236.23(4:31) 380.18(2:48) 42092048.8

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Saturday Mar 20 #

4 PM

Cycling 1:07:01 [2] 24.25 km (21.7 kph) +197m
shoes: urban

24.251km with 197m climb in 1:07:01. Nice and easy standard hour spinning legs out. Not too bad.
Uploaded with IpBike

Friday Mar 19 #

8 AM

Cycling 7:00:14 [2] 166.93 km (23.8 kph) +1487m
shoes: Scott RC1

166.930km with 1487m climb in 7:00:14. To honour Milan-San Remo tomorrow a 7 hour ride was in order.

The organisers had devices a non traditonal course finding lots of undulating wooded terain for the first half which provided welcome shelter from the adverse wind. There was one complication where a bridge had collapsed and the riders were forced to show there cross skills and ford the river shouldering the bikes. Eventually the minor roads were left for the major ones and the urban center of Gloucester as the course turned around for a flatter return with a favorable wind.

The going was fast and after the Capi of cow hill and St Acids the organiser realised the race was going too fast and was forced to add in some more flat zig zapping roads which meant the approach to the Cipressa climbing from Tockington was a slow drag into the wind. The climb was taken steadily and the the long threatened extra climb of Lower Hazel was added in before the final drop to the base of the Poggio at Almondsbury. The young fans were lining the road as the riders took the early slops. Eventually the big attack came on the last hairpin before the top and the race was on for the line. Saddly the road closures were not so good and there were a number of neutralised sections on the run in along the main road. Finally things opened up for the final technical run in and the sprint for the line.

Good fun.
Uploaded with IpBike

Thursday Mar 18 #

4 PM

Cycling 57:02 [2] 24.24 km (25.5 kph) +193m
shoes: urban

24.239km with 193m climb in 0:57:02. First ride with the new virtual race feature on IpBike enabled. Had yesterday loaded to race. Out with no traffic holdups so got introit and slowly extended it out although some traffic latter on to test things.

Had far more GPS issues which was very interesting and gives me a theory an a possible cause.

Probably pushed harder than I should of as a Milan San-remo tribute ride planned for tomorrow.
Uploaded with IpBike

Wednesday Mar 17 #

4 PM

Cycling 1:01:05 [2] 24.59 km (24.2 kph) +196m
shoes: urban

24.588km with 196m climb in 1:01:05. Standard hour.
Uploaded with IpBike

Tuesday Mar 16 #

4 PM

Cycling 1:00:49 [2] 24.46 km (24.1 kph) +192m
shoes: urban

24.459km with 192m climb in 1:00:49. Standard hour. Wind around to a quicker direction or maybe my legs are fresher.
Uploaded with IpBike
5 PM

Running 20:06 [2] 3.02 km (6:39 / km) +41m 6:14 / km

3.020km with 41m climb in 0:20:06. first run since mums night O on 30th of December. Last running training was November. Just an easy reintroduction. Surprising how muddy it was. Failed to run up mount Bradley. OK for about a mile but 3km was starting to hurt so the right length for a first outing,
Uploaded with IpBike

Monday Mar 15 #

4 PM

Cycling 1:05:43 [2] 24.19 km (22.1 kph) +196m
shoes: urban

24.191km with 196m climb in 1:05:43. Easy standard hour in the sun. Some green shoots spearing in the hedges.
Uploaded with IpBike

Sunday Mar 14 #

8 AM

Cycling 1:41:10 intensity: (1:11:10 @1) + (30:00 @2) 28.91 km (17.1 kph) +440m
ahr:119 max:143 shoes: Exceed

28.907km with 440m climb in 1:41:10. Out to start of virtual Mtbo. Could feel the legs so trying to spin and not push.
Uploaded with IpBike
10 AM

MTBO 2:06:50 intensity: (26:03 @1) + (46:34 @2) + (52:31 @3) + (1:42 @4) 30.39 km (4:10 / km) +912m 3:38 / km
ahr:138 max:158 shoes: Exceed

30.393km with 912m climb in 2:06:50. Virtual Mtbo. Sion trying out a new app iOrienteering. Wye Valley so well known train for me. Nominally 3 hours but clearly cleanable but lots of climb. Been a while since I tried going fast so a bit of a shock. Generally OK found an unmarked path dropping down to 13 a nice bit of single track on ridge but had to climb back up to cp. App failed at second last cp had to get the phone out and it was just frozen up. Force stopped it and restarted and it beeped straight away so carried on OK.

Lots of people out walking all carpark busy. past the Mays and stopped for a couple of minutes to chat which was very good.
Uploaded with IpBike
12 PM

Cycling 1:27:18 intensity: (44:36 @1) + (42:41 @2) + (1 @5) 29.2 km (20.1 kph) +355m
ahr:123 max:144 shoes: Exceed

29.199km with 355m climb in 1:27:18. back from virtual Mtbo event. Basically a tail wind back so not to bad even though tired by end.
Uploaded with IpBike

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