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Attackpoint - performance and training tools for orienteering athletes

Training Log: Ifor

In the last 7 days:

activity # timemileskm+mload
  MTBO2 3:08:18 29.28(6:26) 47.12(4:00) 1309405.5
  Cycling3 2:28:26 32.51(13.1/h) 52.32(21.1/h) 386260.6
  Running1 1:06:51 6.57(10:11) 10.57(6:19) 129170.7
  Orienteering1 54:19 4.72(11:31) 7.59(7:09) 317108.6
  Total7 7:37:54 73.07(6:16) 117.6(3:54) 2141945.4
  [1-5]7 7:34:20
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TuWeThFrSaSuMo

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.
Uploaded with IpBike

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.

Uploaded with IpBike
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.
Uploaded with IpBike

Saturday Oct 24 #

7 PM

Orienteering race 54:19 [2] 7.59 km (7:09 / km) +317m 5:55 / km

7.590km with 200m climb in 0:58:15

First Western Night League event of the year. Ashton Court thanks to Tommi.

Last start block so would be around for any search duty but that meant I had the best of the weather as it looked to stop raining as I started.

Out of practice and not used to planning for can not do them all. 1 ended up bananaing wrong side of fenced pond strange. 20 ok, 29 ok 19 which I should of skipped had not seen 2 till half way there. went for 13 but clearly it was not the tree I struggled through brambles to get to. need to see satellite to work out which one I visited carried on up for 8, 27 18 good 30, 9, 16, 7, 11, 15 which I was pleased to see after pacing along upper track to attack. 6, 24, trouble at 14 I had come in just below it and went on along then had to come back for it 20m from where I had hit the gulley to start with. 4, 21, 10, 3, back up hill for 26. decided not to try for 13 again so straight for 2 and back past 1 I had already done to finish.

Route not really good would of been better with 1, 20, 29, 2, 3, 26, 13, 8 and on as before would of been more points and probably enabled me to contemplate 25 and 22. Still a reasonable result 460 when best was 496 with 20 points a control.

Uploaded with IpBike

Thursday Oct 22 #

5 PM

Cycling 1:07:10 [2] 24.74 km (22.1 kph) +190m
shoes: urban

24.737km with 190m climb in 1:07:10. Easy hour.
Uploaded with IpBike

Tuesday Oct 20 #

6 PM

Cycling 42:38 intensity: (37:36 @1) + (5:02 @2) 14.27 km (20.1 kph) +95m
ahr:113 max:136 shoes: urban

14.272km with 95m climb in 0:42:38. To Bok training The Cottage. Got rained on.
Uploaded with IpBike
7 PM

Running 1:06:51 intensity: (2 @0) + (1:41 @1) + (28:44 @2) + (34:04 @3) + (2:20 @4) 10.57 km (6:19 / km) +129m 5:58 / km
ahr:145 max:161

10.570km with 129m climb in 1:06:51. Longest run since Lockdown and it was rather grim and depressingly slow back along the portway. I have gone double this speed.
Uploaded with IpBike
9 PM

Cycling 38:38 intensity: (3:32 @0) + (19:39 @1) + (3:55 @2) + (2:29 @3) + (1:37 @4) + (7:26 @5) 13.31 km (20.7 kph) +101m
ahr:195 max:232 shoes: urban

13.309km with 101m climb in 0:38:38. Home through town and onto the old commute route. Took hr strap off after running and ended up with dodgy readings coming in and out all the way back.
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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