Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 28 days ending Feb 28, 2017:

activity # timemileskm+mload
  Cycling23 11:29:53 135.81(11.8/h) 218.57(19.0/h) 21811366.8
  Mtb5 10:28:04 91.08(8.7/h) 146.58(14.0/h) 3186949.0
  MTBO5 7:44:34 76.9(6:02) 123.75(3:45) 30371243.0
  Orienteering6 6:26:51 31.21(12:24) 50.23(7:42) 15091244.6
  Running5 4:31:34 27.28(9:57) 43.9(6:11) 799750.5
  Walking1 10:58 0.66(16:44) 1.05(10:24) 1121.9
  Total44 40:51:54 362.93(6:45) 584.09(4:12) 107235575.8

«»
3:55
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Feb 28, 2017 #

9 AM

Mtb 2:46:00 [2] 38.58 km (13.9 kph) +740m
shoes: Lux

38.577km with 740m climb in 2:46:00. set out to ride the trails again but foresters not so happy about that so a diy session joining up some small chasers areas. gentelshaw wet from hendsford hill over to shoal hill and then back. Turning to snow back at carpark and getting heavy.

Learnt rather slowly how to use the tubeless repair kit. Worked but my technique was rather slow.
Uploaded with IpBike
7 PM

Running 56:51 intensity: (4:36 @1) + (10:04 @2) + (25:08 @3) + (16:47 @4) + (16 @5) 9.16 km (6:12 / km) +245m 5:28 / km
ahr:143 max:161

9.161km with 245m climb in 0:56:51. Bok training the windmill just Tereza and me. Very windy being blown along by the lake. Over the hill, over second lock gate as first open. A bit of trouble getting onto path by ditch as road goes over. More tarmac route up than normal as fields would of been very slippery. First bit of coastal after zig zag descent was interesting with big wave splash. Got around on path further back but that still left 10 feet between the two sets of steps where timing between the waves was needed.
Uploaded with IpBike

Monday Feb 27, 2017 #

8 AM

Mtb 2:11:39 intensity: (1:21:56 @1) + (49:43 @2) 27.0 km (12.3 kph) +789m
ahr:119 max:144 shoes: Lux

27.001km with 789m climb in 2:12:46. Slow whinlatter loop trying not to get soaked leggings in the puddles. Layer of hail on upper sections.
Uploaded with IpBike
3 PM

Mtb 1:43:28 intensity: (1:14:00 @1) + (29:28 @2) 20.52 km (11.9 kph) +505m
ahr:118 max:141 shoes: Lux

20.519km with 505m climb in 1:45:11. Gisburn loop. Slow. Getting tired which is of course the idea.
Uploaded with IpBike

Sunday Feb 26, 2017 #

10 AM

Cycling 7:15 intensity: (5:42 @1) + (1:33 @2) 2.26 km (18.7 kph) +29m
ahr:117 max:130 shoes: Lux

2.260km with 29m climb in 0:07:15. To event. Wearing O shoes so tricky on egg beaters.
Uploaded with IpBike

Orienteering 8:09 intensity: (5:49 @1) + (2:20 @2) 0.94 km (8:43 / km) +37m 7:17 / km
ahr:116 max:133

0.935km with 37m climb in 0:08:09. To Starr.
Uploaded with IpBike

Orienteering race 1:31:17 intensity: (12 @1) + (4:15 @2) + (27:14 @3) + (57:28 @4) + (2:08 @5) 10.45 km (8:44 / km) +395m 7:21 / km
ahr:153 max:164

12.807km with 408m climb in 1:31:17. Northern champs. Out before it started raining but grim on open bits. Nav basically ok but slow not helped by tweaking ankle going to 1 never got going avoiding getting too cold was main motivation.. Only serious error was rout choice again going to second to last. Went down instead of up out of control ended up by road, 3 mins.
Uploaded with IpBike
12 PM

Cycling 7:32 intensity: (5:41 @1) + (1:51 @2) 2.31 km (18.4 kph) +29m
ahr:117 max:133 shoes: Lux

2.307km with 29m climb in 0:07:32. Straight back after run.
Uploaded with IpBike
2 PM

Mtb 1:09:04 intensity: (28:52 @1) + (40:12 @2) 16.77 km (14.6 kph) +395m
ahr:126 max:144 shoes: Lux

16.769km with 395m climb in 1:09:24. Cruz around Grizedale a bit damp and windy but not to bad.
Uploaded with IpBike

Saturday Feb 25, 2017 #

Event: British Night / Northern Championships (UKOL)
 
6 PM

Cycling 27:53 intensity: (4:33 @1) + (19:14 @2) + (3:54 @3) + (12 @4) 7.19 km (15.5 kph) +187m
ahr:135 max:156 shoes: Lux

7.193km with 187m climb in 0:28:12. To event center. Too hot more climb than expected.
Uploaded with IpBike
8 PM

Orienteering race 1:12:02 intensity: (48 @1) + (1:01 @2) + (10:58 @3) + (28:24 @4) + (30:51 @5) 8.14 km (8:51 / km) +373m 7:12 / km
ahr:158 max:176

8.139km with 373m climb in 1:16:32. British night champs. Great tower wood. I have never actually run here before. Generally ok through controls but way off line for 6 at least 5 mins lost. With James 8 to 12 peering relay but nothing I could do up the easy climb legged to 13. Very lucky at 15 looking to relocate saw q flag and it was mine. Off map I think trying to follow path to 18 and getting beyond it. Fun but disappointingly slow for just the one serious error and that not at the flag.
Uploaded with IpBike
10 PM

Cycling 21:49 [2] 7.37 km (20.3 kph) +79m
shoes: Lux

7.366km with 79m climb in 0:21:49. Felt very easy going back.
Uploaded with IpBike

Friday Feb 24, 2017 #

9 AM

Mtb 2:37:53 intensity: (2:02:19 @1) + (35:34 @2) 43.71 km (16.6 kph) +757m
ahr:115 max:137 shoes: Lux

43.711km with 757m climb in 2:40:42. Cruz around the monkey then seeing where the blue went afterwards. A few trees down some trail maintenance where I could clear it but most will need a chainsaw.
Uploaded with IpBike

Wednesday Feb 22, 2017 #

7 AM

Cycling 34:28 [2] 10.66 km (18.6 kph) +86m
shoes: Charge Mixer

10.657km with 86m climb in 0:34:28. Work damp.
Uploaded with IpBike
7 PM

Cycling 34:56 [2] 10.48 km (18.0 kph) +124m
shoes: Charge Mixer

10.477km with 124m climb in 0:34:56. Home.
Uploaded with IpBike

Tuesday Feb 21, 2017 #

7 AM

Cycling 32:53 [2] 10.5 km (19.2 kph) +72m
shoes: Charge Mixer

10.503km with 72m climb in 0:32:53. Work.
Uploaded with IpBike
5 PM

Cycling 32:28 [2] 10.43 km (19.3 kph) +124m
shoes: Charge Mixer

10.430km with 124m climb in 0:32:28. Home damp.
Uploaded with IpBike
7 PM

Running 58:23 intensity: (53 @1) + (6:49 @2) + (12:26 @3) + (27:47 @4) + (10:28 @5) 10.69 km (5:28 / km) +154m 5:06 / km
ahr:152 max:176

10.685km with 154m climb in 0:58:23. Bok training the Cottage. 4 tonight with George and Paul joining Tereza. Damp and wind driving over so went opposite way to normal as wind looked to be better that way. Hard start with climb. Went the wrong way down cycle path in the woods looking for the hard surface which worked well, only 1 bike to pass. Pushed on along portway with Paul did not get blown away sp had to keep going. Regretting it for last km as getting stiff. Good job Phil did not show or we would of been put in our places.
Uploaded with IpBike

Monday Feb 20, 2017 #

7 AM

Cycling 32:21 [2] 10.6 km (19.7 kph) +65m
shoes: Charge Mixer

10.601km with 65m climb in 0:32:21. Work.
Uploaded with IpBike
6 PM

Cycling 31:34 [2] 10.39 km (19.7 kph) +109m
shoes: Charge Mixer

10.385km with 109m climb in 0:31:34. Home.
Uploaded with IpBike

Sunday Feb 19, 2017 #

10 AM

MTBO race 1:51:24 intensity: (2:24 @1) + (6:50 @2) + (31:08 @3) + (53:04 @4) + (17:58 @5) 30.5 km (3:39 / km) +702m 3:17 / km
ahr:153 max:168 shoes: Lux

30.502km with 702m climb in 1:51:24. final winter 2 hour event. Needed to do well to win league. Looked clearable on first site nothing too far from woods and no controls right at far end. Route not totally obverse.

Down first for 4 then some free style as bw not clear on ground then muddy when visable on and off to male progress to 15. Interesting descent and climb for 8. Missed new route for bw going to 2 but clear on the return. Out and back 9 road for 19 up zig-zags for 18 people going off map here. 3, 12 then pushing up hill and muddy for 5 quick down road 17, 21. Pleased with climb up to 22 fairly sure of clearing from here. Fast 14, 16, 23 nice descent to 2 out and back on road for 7. Young lad starting to push run bw as hit track climb for 1 he was quicker as I went around to staet so followed pushing upper bit. He then went straight over and I did round for 10 came out together. Got in front before 13 but past on the descent from it with big steps I bottled. Could not live with him up hill to 6 but he had not seen box when I got there so punshed infront. Was expecting to chase him to finish but he went somewhere else so by myself to end.

Cleared with 8 mins to spair. Surprised no one else cleared it.


Uploaded with IpBike

Looking at the splits I should of done 8 at the end between 10 and 13. The route I took to it was not the best anyway only 5th fastest of something like 5... probably lost 3-4 mins.
2 PM

MTBO 52:00 [2] 9.74 km (5:20 / km) +249m 4:44 / km
shoes: Lux

9.743km with 249m climb in 0:52:00. Potter collecting in 5 checkpoints. Alternate routes even more muddy.
Uploaded with IpBike

Saturday Feb 18, 2017 #

Event: Western Night League
 
6 PM

Orienteering race 54:05 [2] 7.53 km (7:11 / km) +242m 6:11 / km

7.534km with 242m climb in 1:01:41. Last western night league event of the season at Painswick. Went south to start felt I was going ok and pushing on. Slow for 12 where I got too low. Then it came unstuck at 23 where I did not find it after a couple of tries. I have had trouble here before I need to work out what is going on sometime in daylight. Pushed on round northern loop decided to skip 17 as getting late and it was a lot of climb. Was slow cutting across though so not much saved. Getting stuck in fallen trees at top of steep slope towards end. skiped 7 at end and still late. Well beten by Caroline how was just 1 15 pointer short but 2.5 mins late. If she could be more consistent then my league title would be under threat. Kicked bad toe somewhere out there.
Uploaded with IpBike

Thursday Feb 16, 2017 #

Event: HOC Winter Evening Event (WEE)
 
6 PM

Orienteering race 56:00 intensity: (50 @1) + (9:15 @2) + (21:31 @3) + (17:00 @4) + (7:24 @5) 8.37 km (6:41 / km) +159m 6:07 / km
ahr:149 max:172

8.369km with 159m climb in 0:58:56. HOC WEE Old hills. Quite a maze of controls with no lines between them. Took a bit of time before I spotted number 1. Normal trying to keep out of the wood as much as possible here. Struggling to see features against green 1:10 000. Extra gate at 10 coursed some confusion. Lost time at 15 which was misplaced as well. 2 controls short of clearing but a bit slower than Dave Williams. Needed to be running a good nit quicker to get last 2.
Uploaded with IpBike

Wednesday Feb 15, 2017 #

7 AM

Cycling 33:10 [2] 10.62 km (19.2 kph) +68m
shoes: Charge Mixer

10.616km with 68m climb in 0:33:10. Work damp.
Uploaded with IpBike
6 PM

Cycling 48:14 [2] 13.34 km (16.6 kph) +164m
shoes: Charge Mixer

13.338km with 164m climb in 0:48:14. Home.
Uploaded with IpBike

Tuesday Feb 14, 2017 #

7 PM

Running 59:05 [2] 9.64 km (6:08 / km) +179m 5:36 / km

9.642km with 179m climb in 0:59:05. Bok training Hanham. Thought I would be by myself but Teresa came along and kept me all to honest. No stopping to wait and a good pace. Went out east to ring road and then south to river. Some slow bits getting down steep slop as ended up on backside. Different slightly earlier path up to hill and then cutting back shorter as getting knackerd.
Uploaded with IpBike

Monday Feb 13, 2017 #

7 AM

Cycling 30:11 [2] 10.6 km (21.1 kph) +72m
shoes: Charge Mixer

10.601km with 72m climb in 0:30:11. Work.
Uploaded with IpBike
6 PM

Cycling 35:37 [2] 11.1 km (18.7 kph) +142m
shoes: Charge Mixer

11.098km with 142m climb in 0:35:37. Home. Pushing the w'balance real time plot as low as possible up Shaldon Rd. Had guy with a motor to chase on the lower bit. Done in by top.
Uploaded with IpBike

Sunday Feb 12, 2017 #

8 AM

MTBO race 2:02:17 [2] 36.23 km (3:22 / km) +924m 3:00 / km
shoes: Lux

36.233km with 924m climb in 2:05:16. Long way to go for what was shortened to 2 hours due to weather. Snowing but not sticking down at start, interesting but ridable high up. strong easterly wind needed to be planed for. Too hot for most with Buffalo shirt on but glad for it into the wind for final bits.

Stuck to road as much as possible. 3, miss read description for 7 looking for finger post but was fence post 3-4 mins lost (edit make that 5 having looked at GPS) as went past, tape had also come off. 12, being blowen up to high point for 2 nice descent for 1, 11, muddy out and back for 17. Decided to skip 13 was slow up hill into wind and I was initially unsure I was right. Batteling flat into wind even going down for 9. Snow in face awkward down to 6 then final slog up for 5 as main road oob all knowing going to be late.

Just a bit slow overall 13 and 20 would of made a decent score. 10 mins quicker and no mistake needed. Results out and this is exactly what Killian did although he had a different loop though the initial stuff.
Uploaded with IpBike

Friday Feb 10, 2017 #

7 AM

Cycling 29:37 [2] 10.6 km (21.5 kph) +68m
shoes: Charge Mixer

10.595km with 68m climb in 0:29:37. Work.
Uploaded with IpBike
6 PM

Cycling 40:40 [2] 11.47 km (16.9 kph) +146m
shoes: Charge Mixer

11.474km with 146m climb in 0:40:40. Home.
Uploaded with IpBike

Thursday Feb 9, 2017 #

7 AM

Cycling 31:15 [2] 10.59 km (20.3 kph) +68m
shoes: Charge Mixer

10.590km with 68m climb in 0:31:15. Work.
Uploaded with IpBike
6 PM

Cycling 21:22 [2] 6.93 km (19.5 kph) +103m
shoes: Charge Mixer

6.927km with 103m climb in 0:21:22. To Westbury.
Uploaded with IpBike
7 PM

Running 44:36 intensity: (7:22 @1) + (29:45 @2) + (3:11 @3) + (2:46 @4) + (1:32 @5) 5.98 km (7:28 / km) +133m 6:43 / km
ahr:132 max:173

5.976km with 133m climb in 0:44:36. Westbury hills on Falkendale Rd. Pushed hard as really wanted to get some good w'balance plots. Bit more tweaking on my setup needed as last one really was to the limit. By far the slowest on recovery. Hr looking dodgy in plot will have to look closer.
Uploaded with IpBike
8 PM

Cycling 31:09 intensity: (4:16 @1) + (23:58 @2) + (2:55 @3) 9.53 km (18.4 kph) +88m
ahr:129 max:149 shoes: Charge Mixer

9.527km with 88m climb in 0:31:09. Home.
Uploaded with IpBike

Wednesday Feb 8, 2017 #

12 PM

Walking 10:58 [2] 1.05 km (10:24 / km) +11m 9:53 / km

1.055km with 11m climb in 0:10:58. Just to shop for bread. Checking some updates.
Uploaded with IpBike

Tuesday Feb 7, 2017 #

7 PM

Running 52:39 intensity: (1:22 @1) + (14:08 @2) + (27:52 @3) + (6:24 @4) + (2:53 @5) 8.44 km (6:15 / km) +88m 5:56 / km
ahr:143 max:166

8.435km with 88m climb in 0:52:39. Bok training Frampton. Just 3 out again Tommi and newcomer Teresa. She had nothing to fear with regards to keeping up as we went along at a good pace considering how muddy and slippery it was for most of the way and the number of stiles. Added on a new extra bit which was good but did not do the road loop at end so a bit short but speed made up for that.
Uploaded with IpBike

Monday Feb 6, 2017 #

7 AM

Cycling 32:12 [2] 10.6 km (19.8 kph) +69m
shoes: Charge Mixer

10.595km with 69m climb in 0:32:12
Uploaded with IpBike
7 PM

Cycling 31:16 [2] 10.34 km (19.8 kph) +111m
shoes: Charge Mixer

10.344km with 111m climb in 0:31:16. Home wet.
Uploaded with IpBike

Sunday Feb 5, 2017 #

11 AM

MTBO race 2:07:00 intensity: (4:18 @1) + (27:18 @2) + (43:30 @3) + (49:13 @4) + (2:41 @5) 32.08 km (3:58 / km) +873m 3:29 / km
ahr:145 max:165 shoes: Lux

32.082km with 873m climb in 2:07:00. 2 hour mtbo score Rudry. Not happy with route once I had commited to the first one but kept pushing it. A number of muddy bits had me hopping on and off same on decent from 14. Got confused in Cardiff suburbs with strange junction and lost a couple of mins. Coming back towards end a choice of longer probably faster or through the wood I have orienteered in with a maze of paths opted for this. Usual take flag or not decisions at end went for it which was just as well. Scored 266 for the win without the gamble would of been 255 and 4th. A minute and 1 second latter would of been a tie so very tight at the top.
Uploaded with IpBike

In retrospect think the best route would of been 5, 3, 7, 10, 14, out and back for 18, 17, 13, 12, option on 11 on the way to 8, then 6, 4, 2, 1 or given time 9 before 6. This scores more than I did by 15 points and I think is easier with better options like 11 for less or 9 for more.
C • Impressive 2
2 PM

MTBO 51:53 intensity: (21:16 @1) + (29:56 @2) + (41 @3) 15.19 km (3:25 / km) +289m 3:07 / km
ahr:121 max:143 shoes: Lux

15.192km with 289m climb in 0:52:39. Collecting in 3 controls I did not visit. Got a bit lost missing junction.
Uploaded with IpBike

Saturday Feb 4, 2017 #

6 PM

Orienteering race 54:16 [2] 7.74 km (7:01 / km) +139m 6:26 / km

7.743km with 139m climb in 60:52 Wnl new beechenhurst. Bit of time loss at 26 and not at all sure of route headed for the slag heep early. Should of done 10 rather than 13. Lost time coming out of 22 leading to being late and not getting 17. Never running that fast being carefull not to bash bursed toe. Still nice to be I'm forest.
Uploaded with IpBike

Thursday Feb 2, 2017 #

Event: HOC WEE (Winter Evening Event)
 
6 PM

Orienteering race 51:02 intensity: (33 @1) + (2:45 @2) + (10:14 @3) + (30:15 @4) + (7:15 @5) 7.06 km (7:13 / km) +164m 6:28 / km
ahr:155 max:167

7.064km with 164m climb in 0:56:48. Hoc night event Dudmaston. Quite a lot of path running early on as a new MTB track through the area. Second half far more in the woods some nice bits for 13 14 15. In with time to spare but not as much as I expected after the first half.

Fell and bashed my big toe about 1 third through which had me hobbling a bit.then latter fell and tweaked shoulder latter on so a bit saw.
Uploaded with IpBike

Wednesday Feb 1, 2017 #

7 AM

Cycling 32:06 [2] 10.31 km (19.3 kph) +66m
shoes: Charge Mixer

10.308km with 66m climb in 0:32:06. Work.
Uploaded with IpBike
5 PM

Cycling 29:55 [2] 10.38 km (20.8 kph) +112m
shoes: Charge Mixer

10.379km with 112m climb in 0:29:55. Home tail wind.
Uploaded with IpBike

« Earlier | Later »