Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 28 days ending Feb 28, 2019:

activity	#	time	miles		km		+m	load
Cycling	33	19:00:28	220.13	(11.6/h)	354.27	(18.6/h)	2972	2280.9
Orienteering	7	7:00:27	33.9	(12:24)	54.56	(7:42)	1315	840.9
MTBO	2	4:00:55	42.4	(5:41)	68.24	(3:32)	1448	481.8
Running	4	3:28:38	18.85	(11:04)	30.34	(6:53)	751	417.3
Mtb	2	1:34:27	13.69	(8.7/h)	22.04	(14.0/h)	247	188.9
Walking	1	6:35	0.39	(17:00)	0.62	(10:34)	5	13.2
Total	49	35:11:30	329.37	(6:25)	530.07	(3:59)	6738	4223.0

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Thursday Feb 28, 2019 #

7 AM

Cycling 33:09 [2] 10.7 km (19.4 kph) +65m
shoes: Charge Mixer

10.700km with 65m climb in 0:33:09. Work wet.
Uploaded with IpBike

6 PM

Cycling 35:59 [2] 10.51 km (17.5 kph) +108m
shoes: Charge Mixer

10.505km with 108m climb in 0:35:59. Home.
Uploaded with IpBike

Wednesday Feb 27, 2019 #

7 AM

Cycling 32:44 [2] 10.75 km (19.7 kph) +67m
shoes: Charge Mixer

10.753km with 67m climb in 0:32:44. Another bright frosty morning.
Uploaded with IpBike

6 PM

Cycling 40:52 [2] 11.51 km (16.9 kph) +143m
shoes: Charge Mixer

11.506km with 143m climb in 0:40:52. Home.
Uploaded with IpBike

Tuesday Feb 26, 2019 #

7 AM

Cycling 32:38 [2] 10.74 km (19.7 kph) +67m
shoes: Charge Mixer

10.736km with 67m climb in 0:32:38. Work cool bright morning.
Uploaded with IpBike

5 PM

Cycling 32:24 [2] 10.52 km (19.5 kph) +100m
shoes: Charge Mixer

10.515km with 100m climb in 0:32:24. Home.
Uploaded with IpBike

7 PM

Running 59:32 [2] 7.89 km (7:33 / km) +234m 6:34 / km

7.892km with 234m climb in 0:59:32. Bok training Kaynsham. Hill intervals care of Jackie. Did not push hard legs were saw on Sunday and still coughing. Nice night to be out running.
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Sunday Feb 24, 2019 #

11 AM

Orienteering race 1:01:36 [2] 7.26 km (8:29 / km) +198m 7:28 / km

7.261km with 198m climb in 1:01:36. birsemore hill short brown 5.4km. As indicated by length a physical challenge. Never going fast and not realy pushing just tiring to save ankles. Nav challenging looking but everything came as expected. Martin ward flew past at the end clearly trying a lot more than me.
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Saturday Feb 23, 2019 #

Event: British Night Champs weekend

7 PM

Orienteering race 1:28:31 [2] 11.66 km (7:36 / km) +235m 6:54 / km

11.656km with 235m climb in 1:28:31. British night champs. Proper night o. starting 1 min before martin ward so pushing hard along first path run to 1 slow getting onto path after cutting across for 2. Going to 3 snaged light cable and pulled it out took quit a bit of time to get sorted very glad to get control at end after the faf. 4 made sure I was right so knew which way to turn. 5 went through open then path and contour. Misses path up to road for 6 so crossed road in unknown position for 40m of diagonal climb across bland slope to a small crag. No real surprise I missed it glad to get it coming back off rocky feature beyond.

Next up the long leg. Went right contouring to small path then long gentle climb up to big path before some down and more cutting across where I became unsure. think I stayed on the map but it was close found big ride in the end and good into control. No idea if route was good or bad was a long way and felt a long time. Stayed right of crags for 8. Marsh, valley and finally small fence to get 9. With people all of a sudden here 10 good picked up veg boundary for 11 glad I ignored others. 12 and 13 felt shaky but flags appeared ok. Passed dad on way to 14 and just trying to keep running on hard terrain to 15 and finish. Something like 80 mins could of been far worse only the 1 mistake of 2 or 3 mins and a bit wobbly on long leg.
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Ended up 4th. Having looked at the gps track and the satellite I was off the map on the long leg. I went off the path thinking I was going east of the big depression with a marsh but went west of it and then ended up 3 minuets later back on the path I had left just off the map. It did curve around the way I wanted and crossed the large open ride which I followed back onto the map. Would of been reasonable route had I skipped the trying to cut off the path and just run along it. Still to see the splits for the leg though.

OK slow out of the start and Martin flew past me going to 2 and was well up before the mistake at 6. Route to 7 was not good but not too bad. Was fastest of the M50s from 7 to the end I think.

https://www.maroc.routegadget.co.uk/rg2/#248&route...

Friday Feb 22, 2019 #

Note

Start of the traveling for BNC. Up to Otley today.

Thursday Feb 21, 2019 #

7 AM

Cycling 33:25 [2] 10.7 km (19.2 kph) +64m
shoes: Charge Mixer

10.704km with 64m climb in 0:33:25. Work.
Uploaded with IpBike

Wednesday Feb 20, 2019 #

7 AM

Cycling 33:34 [2] 10.48 km (18.7 kph) +65m
shoes: Charge Mixer

10.479km with 65m climb in 0:33:34. Work.
Uploaded with IpBike

5 PM

Cycling 33:03 [2] 10.49 km (19.0 kph) +104m
shoes: Charge Mixer

10.494km with 104m climb in 0:33:03
Uploaded with IpBike

Tuesday Feb 19, 2019 #

7 AM

Cycling 33:40 [2] 10.71 km (19.1 kph) +67m
shoes: Charge Mixer

10.714km with 67m climb in 0:33:40. Work.
Uploaded with IpBike

5 PM

Cycling 33:03 [2] 10.48 km (19.0 kph) +106m
shoes: Charge Mixer

10.483km with 106m climb in 0:33:03. Home.
Uploaded with IpBike

7 PM

Running 1:03:59 [2] 9.64 km (6:38 / km) +239m 5:54 / km

9.643km with 239m climb in 1:03:59. Bok training Long Ashton. 8 plus 1 dog out no one realy fast though. A nice little extension to the standard route Care of Rachel up on the golf course. Will be doing this in the future for sure. Pushed on at a steady pace along the top.

Pie in the pub was very good.
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Monday Feb 18, 2019 #

7 AM

Cycling 36:54 [2] 10.67 km (17.3 kph) +65m
shoes: Charge Mixer

10.666km with 65m climb in 0:36:54. Work tired.
Uploaded with IpBike

6 PM

Cycling 34:33 [2] 10.46 km (18.2 kph) +107m
shoes: Charge Mixer

10.460km with 107m climb in 0:34:33. Home.
Uploaded with IpBike

Sunday Feb 17, 2019 #

Event: BMBO Event 3 -The Narth

10 AM

MTBO race 2:58:59 [2] 54.86 km (3:16 / km) +1136m 2:57 / km
shoes: Lux

54.856km with 1136m climb in 3:00:48. 3 hour mtbo score odds and evens. The Narth. Thought was not clearable picking up map. No obvious route stood still a long time before heading off on blues. 4, 20 ok. Tried to turn up to early in Llandogo for 6 16 24 confused going in and out of 18 not working out where I could go well eyesite issues really. 8 14 10 clearing clearly more of an option now so I had to go down the hill and finish blues. 22 fun through 2 went round for 12 as thought on bottom track then slow getting my act together heading back up for it.

Just on half time as punished first red 13 long drag to 17 nice new drop out of this. 21 5 1 could not face back up so alternate route down to 7 19 unexpected little bw on way to 23 when saw sighnpost 11 3 technical climb for 15 final drop into 9 in time still but the big climb back to finish was a killer and could not keep with the youngster with me. Under a minute late just enough for the win but very close.
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C • MBO & Load 4

2 PM

MTBO 1:01:56 [2] 13.38 km (4:38 / km) +312m 4:09 / km
shoes: Lux

13.384km with 312m climb in 1:01:56. Control collecting.
Uploaded with IpBike

Saturday Feb 16, 2019 #

Event: WNL Standish woods

1 PM

Walking 6:35 [2] 0.62 km (10:34 / km) +5m 10:10 / km

0.623km with 5m climb in 0:06:35. Google maps test. Trip route good but lot loaded route. Rotate good pan and rotate ok but lock not Turing off for a period. Close.
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6 PM

Orienteering race 57:21 [2] 8.2 km (7:00 / km) +288m 5:57 / km

8.199km with 288m climb in 1:00:36. Wnl Standish wood. Ran well north frist for the open bit then south staying low finally middle slope back to finish. Went for last 203 at end with 2 mins left and then had steep steep hill against the clock to try and make it worth it. Just about made it worth while. Woods in very good condition a delight to run in no big mistake which typically dose me here.
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8 PM

Note

Failed to find the pub...

Friday Feb 15, 2019 #

7 AM

Cycling 33:13 [2] 10.7 km (19.3 kph) +66m
shoes: Charge Mixer

10.704km with 66m climb in 0:33:13. Work.
Uploaded with IpBike

5 PM

Cycling 40:24 [2] 11.51 km (17.1 kph) +142m
shoes: Charge Mixer

11.506km with 142m climb in 0:40:24. Home.
Uploaded with IpBike

Thursday Feb 14, 2019 #

7 AM

Cycling 32:12 [2] 10.7 km (19.9 kph) +67m
shoes: Charge Mixer

10.697km with 67m climb in 0:32:12. Work misty.
Uploaded with IpBike

4 PM

Cycling 30:56 [2] 10.51 km (20.4 kph) +102m
shoes: Charge Mixer

10.507km with 102m climb in 0:30:56. Home.
Uploaded with IpBike

6 PM

Orienteering race 55:38 [2] 8.25 km (6:45 / km) +92m 6:23 / km

8.251km with 92m climb in 0:54:07. Hoc wee event. Burlish top. A bit scrappy and not running well but good enough to clear. Glasses test not too good had them on from start but distance vision felt bad nut map was ok. Started getting wet with sweat half way and took them off. Distance vision still bad. Managed to scratch one of the lenses badly with them in my O bottoms pocket.
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Wednesday Feb 13, 2019 #

7 AM

Cycling 32:56 [2] 10.64 km (19.4 kph) +66m
shoes: Charge Mixer

10.637km with 66m climb in 0:32:56. Work extra layer to keep back warm so got sweaty.
Uploaded with IpBike

6 PM

Cycling 39:00 [2] 12.36 km (19.0 kph) +145m
shoes: Charge Mixer

12.360km with 145m climb in 0:39:00. Home.
Uploaded with IpBike

Tuesday Feb 12, 2019 #

7 AM

Cycling 31:27 [2] 10.7 km (20.4 kph) +66m
shoes: Charge Mixer

10.697km with 66m climb in 0:31:27
Uploaded with IpBike

5 PM

Cycling 32:43 [2] 10.49 km (19.2 kph) +105m
shoes: Charge Mixer

10.494km with 105m climb in 0:32:43. Home
Uploaded with IpBike

7 PM

Running 36:28 [2] 5.99 km (6:06 / km) +36m 5:55 / km

5.985km with 36m climb in 0:36:28. Bok training on the downs. 5x2mins 1 min rest then 5x1min 1 min rest greasy heading up towards town. Not going well cold still there but also lower right back feeling stiff and erecting me. Had been feeling it since Sunday. Just kept going as timing session skipped warm down.
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Monday Feb 11, 2019 #

Note

Anyone fancy 23,000m of climb in 24 hours... Plus down of course. Rather remarkable by a remarkable athlete.

https://www.strava.com/activities/2133695655

C • taking hill reps to a new level..... 1

7 AM

Cycling 33:10 [2] 10.71 km (19.4 kph) +62m
shoes: Charge Mixer

10.706km with 62m climb in 0:33:10. Work.
Uploaded with IpBike

6 PM

Cycling 34:19 [2] 10.48 km (18.3 kph) +107m
shoes: Charge Mixer

10.483km with 107m climb in 0:34:19. Home.
Uploaded with IpBike

Sunday Feb 10, 2019 #

Note

Reading the map OK today but have ordered some safety glasses with inserts like Al has been using.

10 AM

Orienteering race 1:08:33 [2] 8.69 km (7:53 / km) +200m 7:05 / km

8.687km with 200m climb in 1:08:01. Sboc Merthyr mawr blue course. Very good run nav wise all the flags were all in the holes I looked in straight away. Getting a bit tired towards end maybe lost a bit on second to last not going straighter. Running a bit better I think than recently.
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Saturday Feb 9, 2019 #

Event: WNL Leigh Woods

6 PM

Orienteering race 57:50 [2] 7.18 km (8:03 / km) +195m 7:06 / km

7.178km with 195m climb in 0:59:23. Wnl Leigh woods. Bad light trouble flickering on and off after 5 minutes. Had to get spare on so I was not being plunged into total darkness. Got very frustrating. my eyes are going struggling to read map. missed 115 and 125 but not going to get them all so just kept going. Should of gone for 117 at end.

Well beaten by mat clearing with 5 minutes to spare.
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Friday Feb 8, 2019 #

7 AM

Cycling 35:40 [2] 10.7 km (18.0 kph) +76m
shoes: Charge Mixer

10.700km with 76m climb in 0:35:40. Work. DRY!!!
Uploaded with IpBike

10 PM

Cycling 41:51 [2] 11.63 km (16.7 kph) +150m
shoes: Charge Mixer

11.633km with 150m climb in 0:41:51. Home after Paul's birthday curry.
Uploaded with IpBike

Thursday Feb 7, 2019 #

7 AM

Cycling 35:58 [2] 10.73 km (17.9 kph) +66m
shoes: Charge Mixer

10.727km with 66m climb in 0:35:58. Work windy.
Uploaded with IpBike

6 PM

Cycling 33:59 [2] 10.5 km (18.5 kph) +109m
shoes: Charge Mixer

10.496km with 109m climb in 0:33:59. Home.
Uploaded with IpBike

Wednesday Feb 6, 2019 #

7 AM

Cycling 32:50 [2] 10.61 km (19.4 kph) +64m
shoes: Charge Mixer

10.610km with 64m climb in 0:32:50. Work.
Uploaded with IpBike

6 PM

Cycling 34:24 [2] 10.47 km (18.3 kph) +112m
shoes: Charge Mixer

10.471km with 112m climb in 0:34:24
Uploaded with IpBike

Tuesday Feb 5, 2019 #

7 AM

Cycling 35:12 [2] 10.69 km (18.2 kph) +65m
shoes: Charge Mixer

10.695km with 65m climb in 0:35:12. Work.
Uploaded with IpBike

5 PM

Cycling 33:38 [2] 10.49 km (18.7 kph) +108m
shoes: Charge Mixer

10.494km with 108m climb in 0:33:38. Home.
Uploaded with IpBike

7 PM

Running 48:39 [2] 6.82 km (7:08 / km) +242m 6:04 / km

6.817km with 242m climb in 0:48:39run into oldbury court. No need to follow anyone so around all controls map memory mostly still all there I was glad to see. Started pissing down. Out again from pub when realised no Scott and Amy.
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Monday Feb 4, 2019 #

7 AM

Cycling 34:11 [2] 10.48 km (18.4 kph) +64m
shoes: Charge Mixer

10.477km with 64m climb in 0:34:11. Work. Was ready for warmer conditions so good but damp.
Uploaded with IpBike

6 PM

Cycling 36:27 [2] 10.46 km (17.2 kph) +102m
shoes: Charge Mixer

10.458km with 102m climb in 0:36:27. Home.
Uploaded with IpBike

Sunday Feb 3, 2019 #

Event: Bickerton Middle event (Canceled)

7 PM

Orienteering 30:58 [2] 3.33 km (9:18 / km) +107m 8:01 / km

3.330km with 107m climb in 0:30:58. Putting out reflectors for Tuesdays intro to night o. Hopefully they want go missing. GPS track very dodgy as I set off before proper fix.
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Saturday Feb 2, 2019 #

Event: Canceled!! WNL Worcestershire Beacon

Friday Feb 1, 2019 #

7 AM

Mtb 43:46 [2] 11.26 km (15.4 kph) +104m
shoes: Scale

11.261km with 104m climb in 0:43:46. Work on Scale with ice tires. 5 to 10 cm of snow and more falling. Hard work on Purdown as deep. Getting too hot so bailed out to road and standard route.
Uploaded with IpBike

4 PM

Mtb 50:41 [2] 10.78 km (12.8 kph) +143m
shoes: Scale

10.778km with 143m climb in 0:50:41. Home all a bit slushy apart from the top of Purdown. Slow going.
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