Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 28 days ending Feb 28, 2014:

activity	#	time	miles		km		+m	load
Cycling	41	24:33:38	306.39	(12.5/h)	493.08	(20.1/h)	2849	2784.0
Orienteering	5	5:23:57	29.92	(10:50)	48.15	(6:44)	1084	1355.3
Running	5	4:10:52	26.23	(9:34)	42.22	(5:57)	381	690.1
MTBO	1	2:57:47	25.4	(7:00)	40.88	(4:21)	887	355.6
Total	52	37:06:14	387.94	(5:44)	624.33	(3:34)	5201	5184.9
[1-5]	52	37:06:09

3:56

0:00

» now

Friday Feb 28, 2014 #

7 AM

Cycling race 30:46 [2] 11.45 km (22.3 kph) +52m
shoes: Charge Mixer

11.455km with 52m climb in 30:46. Work.
Uploaded with IpBike

6 PM

Cycling race 32:49 [2] 11.34 km (20.7 kph) +97m
shoes: Charge Mixer

11.337km with 97m climb in 32:49. Home.
Uploaded with IpBike

Thursday Feb 27, 2014 #

6 PM

Cycling race 26:03 10.23 km (23.6 kph) +52m
ahr:123 max:155 shoes: Charge Mixer

10.235km with 52m climb in 26:03. To training.
Uploaded with IpBike

7 PM

Running 30:44 5.98 km (5:08 / km) +55m 4:55 / km
ahr:141 max:174

5.984km with 55m climb in 31:10. Westbury training Bellbarn road 1km loop just did 3 of the 5 that the main group were doing. 3.38 3.42 3.52 a year ago I did 5 from 3.30 to 3.38. Did Neil's warm-up think I will do my own in the future as not really ready for the first one.
Uploaded with IpBike

8 PM

Cycling race 24:33 9.55 km (23.3 kph) +73m
ahr:124 max:144 shoes: Charge Mixer

9.550km with 73m climb in 24:33. Home.
Uploaded with IpBike

Wednesday Feb 26, 2014 #

7 AM

Cycling race 36:36 11.54 km (18.9 kph)
ahr:112 max:136 shoes: Charge Mixer

11.543km with 0m climb in 36:36. Work more pretend indoors testing with hr this time.
Uploaded with IpBike

6 PM

Cycling race 46:52 12.82 km (16.4 kph)
ahr:100 max:132 shoes: Charge Mixer

12.825km with 0m climb in 46:52. Home. Something grinding on bike under load. Either bottom bracket or hub gear...
Uploaded with IpBike

Tuesday Feb 25, 2014 #

7 AM

Cycling race 36:03 [2] 11.5 km (19.1 kph)
shoes: Charge Mixer

11.498km with 0m climb in 36:03. Work bike marked indoors for testing so no GPS track.
Uploaded with IpBike

6 PM

Cycling race 32:53 [2] 11.32 km (20.7 kph)
shoes: Charge Mixer

11.318km with 0m climb in 32:53
Uploaded with IpBike

7 PM

Running 1:00:50 9.58 km (6:21 / km) +120m 5:59 / km
ahr:128 max:146

9.577km with 120m climb in 1:00:56. Bok training Golden heart. Fairly standard route at a steady pace.
Uploaded with IpBike

Monday Feb 24, 2014 #

7 AM

Cycling race 34:38 [2] 11.49 km (19.9 kph) +46m
shoes: Charge Mixer

11.493km with 46m climb in 34:38. Work wet.
Uploaded with IpBike

6 PM

Cycling race 39:49 [2] 13.03 km (19.6 kph) +131m
shoes: Charge Mixer

13.026km with 131m climb in 39:49. Home.
Uploaded with IpBike

Sunday Feb 23, 2014 #

Note

Interesting the difference in HR for the two runs. Average for night 168 6.49 mpk according to sportstracks for the race portion and TrainingPeaks flagged the ahr as a new threshold max. Day was just a bit slower 6.58 mpk but an average HR of 158.

10 AM

Orienteering race 1:17:37 10.43 km (7:26 / km) +280m 6:34 / km
ahr:150 max:169

10.432km with 280m climb in 1:17:59.

Short brown. Tired no go in the legs at any point. Nav clean just a bit stuck in marshes for 2 and 3. Straight for long 6 around for 8 through yesterday's carpark.
Uploaded with IpBike

Saturday Feb 22, 2014 #

Event: British Night Championships / MV Regional SE League (UKOL)

6 PM

Orienteering race 1:09:28 10.2 km (6:49 / km) +234m 6:07 / km
ahr:161 max:178

10.196km with 234m climb in 1:09:59. British night champs pippingford park. Straight through green to 1 which was good. On path below 2 was a long way up and I started looking way too early lost at least a minute. Caught ny an m18 hung on behind over the hill where he went too far right so also lead him into 4 and 5 where he was too high. Could not stay with him up hill to 6. 7 ok a bit high for 8 but lots of people. Decided on right hand route for long leg to 10 but got stuck in fallen trees by strewn before lake. Should of kept further right on path lost about a minute. Good from lake no excess climb picked up path below control. With another youngster now not sure if same one. Slowed down if it was swapping lead 11 12 could not keep up to 13 but pushed hard down to 14 to stay in touch as he winked again. Path then long cut to 15 and get right back with the lad. Safe road to 16 but not keeping up. Good 17 with chapters for 18 but overshot 19 for 30 secs. 20 21 good got onto road for 22 but went too high as the pull in I was attacking from looks to of gone 30 secs. Scrappy to 23 had to double back for bridge as planned route strewn was uncrosable. Still with chapters at finish. Just under the hour. 2nd m45 but 5 mins off Dave Peel and Quensin harding was 2 mins quicker still in m50. Fairly pleased overall just scrappy when tireing.

No sign of Paul.
Uploaded with IpBike

Friday Feb 21, 2014 #

7 AM

Cycling race 34:34 [2] 11.44 km (19.9 kph) +45m
shoes: Charge Mixer

11.436km with 45m climb in 34:34. Work.
Uploaded with IpBike

6 PM

Cycling race 32:46 [2] 11.29 km (20.7 kph) +91m
shoes: Charge Mixer

11.290km with 91m climb in 32:46. Home damp.
Uploaded with IpBike

Thursday Feb 20, 2014 #

7 AM

Cycling race 34:35 11.5 km (20.0 kph) +48m
ahr:114 max:138 shoes: Charge Mixer

11.500km with 48m climb in 34:35
Uploaded with IpBike

6 PM

Cycling race 26:01 10.22 km (23.6 kph) +38m
ahr:124 max:141 shoes: Charge Mixer

10.218km with 38m climb in 26:01. Work to coumb dingle.
Uploaded with IpBike

7 PM

Running 34:48 6.01 km (5:48 / km) +49m 5:34 / km
ahr:138 max:176

6.007km with 49m climb in 34:53. Westbury. Just half the intervals session to remind my legs about going fast before Saturday. Pushed flat efforts more than the hills.
Uploaded with IpBike

8 PM

Cycling race 25:52 9.57 km (22.2 kph) +65m
ahr:126 max:148 shoes: Charge Mixer

9.570km with 65m climb in 25:52. Home.
Uploaded with IpBike

Wednesday Feb 19, 2014 #

7 AM

Cycling race 1:40:57 [2] 34.44 km (20.5 kph) +193m
shoes: Charge Mixer

34.445km with 193m climb in 1:40:57. Work home work. Forgot wallet and keys... Damp.
Uploaded with IpBike

7 PM

Cycling race 39:41 [2] 12.79 km (19.3 kph) +108m
shoes: Charge Mixer

12.790km with 108m climb in 39:41. Home.
Uploaded with IpBike

Tuesday Feb 18, 2014 #

7 AM

Cycling race 33:10 [2] 11.41 km (20.6 kph) +41m
shoes: Charge Mixer

11.414km with 41m climb in 33:10. Work dry!
Uploaded with IpBike

7 PM

Cycling race 39:18 [2] 12.98 km (19.8 kph) +121m
shoes: Charge Mixer

12.985km with 121m climb in 39:18. Home after beer and pizza night at work so no run tonight.
Uploaded with IpBike

Monday Feb 17, 2014 #

7 AM

Cycling race 34:45 11.5 km (19.9 kph) +50m
ahr:107 max:126 shoes: Charge Mixer

11.500km with 50m climb in 34:45. Work damp. Saw first dafodil of the year.
Uploaded with IpBike

7 PM

Cycling race 35:12 11.22 km (19.1 kph) +87m
ahr:105 max:130 shoes: Charge Mixer

11.221km with 87m climb in 35:12. Home wet.
Uploaded with IpBike

Sunday Feb 16, 2014 #

Event: CompassSport Cup Heat

11 AM

Orienteering race 59:44 9.34 km (6:24 / km) +280m 5:34 / km
ahr:161 max:174

9.343km with 280m climb in 1:01:24. Compass sport cup. Haytore. Relay nice day nut easy course seeing 3 and 4 from 400m away made me miss the tricky 5 though post 3 mins. Not running anything like 2 years back when we were on the same area. Just not got the pace on am easy course like this. We got through ok though.
Uploaded with IpBike

Friday Feb 14, 2014 #

7 AM

Cycling race 34:59 [2] 11.52 km (19.8 kph) +57m
shoes: Charge Mixer

11.515km with 57m climb in 34:59. Work wet

Uploaded with IpBike

7 PM

Cycling race 32:48 [2] 11.53 km (21.1 kph) +113m
shoes: Charge Mixer

11.534km with 113m climb in 32:48. Home drizzle and a good tail wind. An effort up the purdown hill bot mot the right bike for really quick.
Uploaded with IpBike

Thursday Feb 13, 2014 #

7 AM

Cycling race 33:42 [2] 11.41 km (20.3 kph) +50m
shoes: Charge Mixer

11.406km with 50m climb in 33:42. Work wet.
Uploaded with IpBike

8 PM

Cycling race 33:17 [2] 11.32 km (20.4 kph) +87m
shoes: Charge Mixer

11.318km with 87m climb in 33:17. Home late and wet.
Uploaded with IpBike

Wednesday Feb 12, 2014 #

7 AM

Cycling race 33:16 [2] 11.49 km (20.7 kph) +55m
shoes: Charge Mixer

11.487km with 55m climb in 33:16. Work before the rain...
Uploaded with IpBike

6 PM

Cycling race 31:09 [2] 11.3 km (21.8 kph) +95m
shoes: Charge Mixer

11.299km with 95m climb in 31:09. Home tail wind. Traffic caps in town.
Uploaded with IpBike

Tuesday Feb 11, 2014 #

7 AM

Cycling race 37:46 [2] 11.51 km (18.3 kph) +60m
shoes: Charge Mixer

11.511km with 60m climb in 37:46. Work. Wet cold and windy. Horrid.
Uploaded with IpBike

5 PM

Cycling race 32:09 [2] 11.32 km (21.1 kph) +90m
shoes: Charge Mixer

11.322km with 90m climb in 32:09. Home damp.
Uploaded with IpBike

7 PM

Running 1:03:48 10.55 km (6:03 / km) +72m 5:51 / km
ahr:134 max:212

10.546km with 72m climb in 1:03:52. Nailsea the Barn.horrid just before we set out but ok generally while out. Kept off the grass.
Uploaded with IpBike

Monday Feb 10, 2014 #

7 AM

Cycling race 33:54 [2] 11.45 km (20.3 kph) +44m
shoes: Charge Mixer

11.453km with 44m climb in 33:54. Work bright and frosty.
Uploaded with IpBike

6 PM

Cycling race 38:52 [2] 11.97 km (18.5 kph) +121m
shoes: Charge Mixer

11.971km with 121m climb in 38:52. Home
Uploaded with IpBike

Saturday Feb 8, 2014 #

Event: Western Night League

5 PM

Orienteering race 58:08 8.3 km (7:00 / km) +266m 6:02 / km
ahr:138 max:214

8.302km with 266m climb in 58:08. Wnl cleeve hill carried cag and put on gillet. A challenging night with the very strong south westerly wind and some rain but no fog so nav not affect too much. 7 11 decided to go clockwise and get out of the wind making ground south on the more shelters side of the hill. Failed to find 12 did not look long just went along edge of thicket and never saw it. Checking the track I just came down 20m too far right and went right. 2 24 3 straight to 18 to get out of wind. 14 25 19 21 just under half an hour. 27 hard to 17 20 into the wind proper 26 16 13 9 23 15 8 4 in with 2 mins spair but not a night to be pushing it.
Uploaded with IpBike

Results up missing 12 cost me the win. Jason 510 me 500 Caroline Craig another stellar run 510-30 for 480. Next best John Embrey 380 so a big gap.

Friday Feb 7, 2014 #

7 AM

Cycling race 34:11 [2] 11.51 km (20.2 kph) +38m
shoes: Charge Mixer

11.508km with 38m climb in 34:11
Uploaded with IpBike

8 PM

Cycling race 31:36 [2] 11.29 km (21.4 kph) +100m
shoes: Charge Mixer

11.294km with 100m climb in 31:36. Home late leaving office so mist the downpour.
Uploaded with IpBike

Thursday Feb 6, 2014 #

7 AM

Cycling race 34:23 [2] 11.48 km (20.0 kph) +52m
shoes: Charge Mixer

11.485km with 52m climb in 34:23. Work.
Uploaded with IpBike

6 PM

Cycling race 37:47 [2] 11.32 km (18.0 kph) +95m
shoes: Charge Mixer

11.320km with 95m climb in 37:47. Home wet.
Uploaded with IpBike

Wednesday Feb 5, 2014 #

7 AM

Cycling race 36:27 [2] 11.49 km (18.9 kph) +56m
shoes: Charge Mixer

11.491km with 56m climb in 36:27. Work damp. Got in before the real rain.
Uploaded with IpBike

7 PM

Cycling race 40:47 [2] 12.8 km (18.8 kph) +117m
shoes: Charge Mixer

12.801km with 117m climb in 40:47home.
Uploaded with IpBike

Tuesday Feb 4, 2014 #

7 AM

Cycling race 34:42 [2] 11.42 km (19.7 kph) +45m
shoes: Charge Mixer

11.421km with 45m climb in 34:42. Work.
Uploaded with IpBike

5 PM

Cycling race 32:45 [2] 11.3 km (20.7 kph) +97m
shoes: Charge Mixer

11.299km with 97m climb in 32:45. Home spitting with rain.
Uploaded with IpBike

7 PM

Running 1:00:42 10.1 km (6:00 / km) +85m 5:46 / km
ahr:121 max:214

10.103km with 85m climb in 1:00:50. Bok training the Talbot. Rather damp and muddy. Nice along cycle path with tail wind. Some amusing trying to keep feet dry early on but after shin deep up a stream that stoped. 6 runner but 10 in the pub including John Sadd who pointed out that he knew everyone after 10 years not doing Tuesday's. Just Michael was a bit bigger!
Uploaded with IpBike

Monday Feb 3, 2014 #

7 AM

Cycling race 35:22 [2] 11.67 km (19.8 kph) +49m
shoes: Charge Mixer

11.671km with 49m climb in 35:22. Work. Windy.
Uploaded with IpBike

6 PM

Cycling race 35:53 [2] 11.33 km (18.9 kph) +90m
shoes: Charge Mixer

11.328km with 90m climb in 35:53. Home spitting with rain. Got my grade adjusted pace the wrong way around good job I tested.
Uploaded with IpBike

Sunday Feb 2, 2014 #

Event: Open5 - North Downs

Saturday Feb 1, 2014 #

Event: Western Night League

Event: Somerset MBO

8 AM

MTBO 2:57:47 [2] 40.88 km (4:21 / km) +887m 3:55 / km
shoes: Scale

41.012km with 887m climb in 2:38:00. Mtbo score Woodbury common and mutters moor. muddy conditions one over the bars moment as front wheel went up to axle. Over the big hill first. 1.26 to the river crossing so a good bit slower than last time no chance of clearing so just a loop getting the bigger pointers on the common. Failed to find 13 at the end then had to really leg it back as going to be late. A couple of stops to put air into rear tire which was slowly going down. Never really pushing on totally flat out which of course lead to Nick Dallimore beating me with the same score but only a point or 2 or penalty compared to my 9 points. Failing to find 13 was the real issue.
Uploaded with IpBike

5 PM

Orienteering race 59:00 9.88 km (5:58 / km) +24m 5:54 / km
ahr:152 max:167

9.875km with 24m climb in 59:00. Wnl defence academy so really an urban style night event. 15 13 23 11 3 9 1 5 21 19 27 7 17 25 sealed ok for this first half route not to bad. Turned over for the even half the no good route apparent. 8 26 18 2 22 4 20 10 16 6 12 24 14. Cleared in 54.23 but slower than Richard and far slower then john embery how did 46. mark apparently was 41. Not my sort of thing but nice to have something a hit different.
Uploaded with IpBike

« Earlier | Later »