Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 30 days ending Nov 30, 2012:

activity	#	time	miles		km		+m	load
Cycling	46	28:48:04	402.5	(14.0/h)	647.76	(22.5/h)	6006	3477.5
Running	5	4:28:22	27.49	(9:46)	44.23	(6:04)	796	716.4
Orienteering	3	2:42:37	13.15	(12:22)	21.17	(7:41)	894	623.1
Total	54	35:59:03	443.14	(4:52)	713.16	(3:02)	7696	4817.1
[1-5]	54	35:59:02

3:47

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Friday Nov 30, 2012 #

7 AM

Cycling race 32:32 [2] 12.01 km (22.1 kph) +105m
shoes: Charge Mixer

12.007km with 105m climb in 32:32. Work.
Uploaded with IpBike

6 PM

Cycling race 36:11 [2] 12.47 km (20.7 kph) +115m
shoes: Charge Mixer

12.467km with 115m climb in 36:11. Home eastvile park route ok now. Big red moon.
Uploaded with IpBike

Thursday Nov 29, 2012 #

7 AM

Cycling race 32:33 [2] 12.13 km (22.4 kph) +91m
shoes: Charge Mixer

12.133km with 91m climb in 32:33. Work cold and bright. Found 3 buffs and a gilet.
Uploaded with IpBike

7 PM

Cycling race 31:52 [2] 12.48 km (23.5 kph) +107m
shoes: Charge Mixer

12.482km with 107m climb in 31:52.home. Cold but not so bad after a pint.
Uploaded with IpBike

Wednesday Nov 28, 2012 #

8 AM

Cycling race 30:56 [2] 11.94 km (23.2 kph) +91m
shoes: Charge Mixer

11.936km with 91m climb in 30:56. Work.
Uploaded with IpBike

6 PM

Cycling race 36:00 [2] 11.77 km (19.6 kph) +129m
shoes: Charge Mixer

11.765km with 129m climb in 36:00. Home. Cold need to find a warmer top
Uploaded with IpBike

Tuesday Nov 27, 2012 #

8 AM

Cycling race 31:13 [2] 12.06 km (23.2 kph) +83m
shoes: Charge Mixer

12.063km with 83m climb in 31:13. Work rot quite wet.
Uploaded with IpBike

5 PM

Cycling race 33:02 [2] 12.73 km (23.1 kph) +108m
shoes: Charge Mixer

12.735km with 108m climb in 33:02. Home dry but a bit of head wind. Had a good wheel to follow so not to bad.
Uploaded with IpBike

7 PM

Running 51:43 8.3 km (6:14 / km) +153m 5:42 / km
ahr:139 max:159

8.300km with 153m climb in 52:01. Windmill portishead. Late setting off normal sort of route. Real maze in new estate over docks would be good urban area.

Left hip giving trouble from start too cold need to find my thermal shorts.
Uploaded with IpBike

Monday Nov 26, 2012 #

8 AM

Cycling race 29:48 [2] 11.03 km (22.2 kph) +97m
shoes: Charge Mixer

11.029km with 97m climb in 29:48. Work legs tired.
Uploaded with IpBike

6 PM

Cycling race 34:41 [2] 12.76 km (22.1 kph) +115m
shoes: Charge Mixer

12.760km with 115m climb in 34:41. Home damp to start wet by end.
Uploaded with IpBike

Sunday Nov 25, 2012 #

8 AM

Cycling 3:47:37 96.18 km (25.4 kph) +1186m
ahr:133 max:160 shoes: Scott RC1

96.178km with 1186m climb in 3:47:37. Severn Sunday ride. Not as nice as hoped for set off in rain and forgot helmet with waterproof on. Only Simon crisp out at start but john was waiting at Aust. Nice steady pave was good for me. Had some sun over the far side of the hill. Tired by end lost some form over last 6 weeks.
Uploaded with IpBike

Saturday Nov 24, 2012 #

5 PM

Orienteering race 59:09 6.38 km (9:17 / km) +501m 6:40 / km
ahr:153 max:175

6.377km with 501m climb in 59:13. Wnl. Worcestershire beacon. A grim wet windy night all in fog so the big light was a big hinderence even on low, it can not really be carried in hand which would of been better. Terrible choice of route and then poor execution. Well down on Richard and John. Went up some of the hills ok which with 500m climb on my route is just as well.
Uploaded with IpBike

Looking at the plot on the satalite map I can at least see what I was doing. Needed to be using my new compass a bit better.

Friday Nov 23, 2012 #

8 AM

Cycling race 31:20 [2] 12.04 km (23.1 kph) +84m
shoes: Charge Mixer

12.037km with 84m climb in 31:20. Work a bright morning.
Uploaded with IpBike

5 PM

Cycling race 38:05 [2] 12.47 km (19.6 kph) +118m
shoes: Charge Mixer

12.467km with 118m climb in 38:05. Home the scenic route. Had not paid enough attention to Adams log was still flooded by the ponds. Grass tracking on slick tyres was interesting.
Uploaded with IpBike

Thursday Nov 22, 2012 #

7 AM

Cycling race 36:28 [2] 11.94 km (19.6 kph) +104m
shoes: Charge Mixer

11.939km with 104m climb in 36:28. Work head wind and feeling sluggish.
Uploaded with IpBike

4 PM

Cycling race 29:20 [2] 12.72 km (26.0 kph) +150m
shoes: Charge Mixer

12.715km with 150m climb in 29:20. home damp. I looked at the weather forecast and opted to head home early. Nice tail wind.
Uploaded with IpBike

Wednesday Nov 21, 2012 #

7 AM

Cycling race 34:15 [2] 12.14 km (21.3 kph) +136m
shoes: Charge Mixer

12.140km with 136m climb in 34:15. Work very wet. Wonder if my stuff will be dry for the return trip.
Uploaded with IpBike

6 PM

Cycling race 32:49 [2] 12.67 km (23.2 kph) +116m
shoes: Charge Mixer

12.670km with 116m climb in 32:49. Home. Went to go the senic route through eastvile park to see what the river was like. About 50cm deep 10 meters into the park where I managed to stop as I road straight into it. Totally soaked my bottoms again.
Uploaded with IpBike

Tuesday Nov 20, 2012 #

7 AM

Cycling race 35:30 [2] 11.92 km (20.1 kph) +101m
shoes: Charge Mixer

11.924km with 101m climb in 35:30. Work wet and windy.
Uploaded with IpBike

5 PM

Cycling race 30:51 [2] 12.72 km (24.7 kph) +102m
shoes: Charge Mixer

12.720km with 102m climb in 30:51. Home.
Uploaded with IpBike

7 PM

Running 1:00:30 11.1 km (5:27 / km) +310m 4:47 / km
ahr:151 max:185

11.099km with 310m climb in 1:00:35. Inn on the green. Around the golf course. Very wet underfoot. Pushed on a bit in places especially up the final hill which was fairly flat out had to keep going as mark Burley gave up half way.

Suffered a random reboot foe some reason so missing a couple of minutes worth of data.
Uploaded with IpBike

Monday Nov 19, 2012 #

7 AM

Cycling race 32:56 [2] 11.93 km (21.7 kph) +94m
shoes: Charge Mixer

11.930km with 94m climb in 32:56. Work.
Uploaded with IpBike

6 PM

Cycling race 31:31 [2] 12.72 km (24.2 kph) +107m
shoes: Charge Mixer

12.718km with 107m climb in 31:31. Home damp.
Uploaded with IpBike

Saturday Nov 17, 2012 #

5 PM

Orienteering race 52:26 7.89 km (6:39 / km) +152m 6:04 / km
ahr:165 max:179

7.886km with 152m climb in 52:40. Western night league. West woods. A few too many mistakes 3 flags mot visited and one I failed to find. 159 must of been on wrong path as ended up at bottom hill and had to go back up. Missed 182 and had to come back off track beyond. Big mistake was 181 which I missed going in and failed to find coming back off the path bend as well. Fairly dopey to 180 close to 179 before I looped in and was glad to find it. Recond I lost 7 mins which would probably of been enough to clean up.

Running never really flat out but kept at it.
Uploaded with IpBike

Friday Nov 16, 2012 #

7 AM

Cycling race 30:15 [2] 11.9 km (23.6 kph) +90m
shoes: Charge Mixer

11.896km with 90m climb in 30:15. Work.
Uploaded with IpBike

5 PM

Cycling race 34:12 [2] 12.42 km (21.8 kph) +113m
shoes: Charge Mixer

12.416km with 113m climb in 34:12. Home. Damp. Took a more senic route.
Uploaded with IpBike

Thursday Nov 15, 2012 #

7 AM

Cycling race 30:33 [2] 10.99 km (21.6 kph) +99m
shoes: Charge Mixer

10.986km with 99m climb in 30:33. Work took the straight route.
Uploaded with IpBike

6 PM

Cycling race 14:01 [2] 5.16 km (22.1 kph) +60m
shoes: Charge Mixer

5.157km with 60m climb in 14:01. Work to Coumbe dingle.
Uploaded with IpBike

7 PM

Running 43:21 [2] 6.61 km (6:33 / km) +80m 6:11 / km

6.615km with 80m climb in 43:21. Westbury. Out with the.slow group for a very steady run. Forcing myself out to get back into the routine.
Uploaded with IpBike

8 PM

Cycling race 25:00 [2] 9.58 km (23.0 kph) +79m
shoes: Charge Mixer

9.580km with 79m climb in 25:00. Home. No power after passing the mouse.
Uploaded with IpBike

Wednesday Nov 14, 2012 #

7 AM

Cycling race 32:56 [2] 11.92 km (21.7 kph) +90m
shoes: Charge Mixer

11.919km with 90m climb in 32:56. Work.
Uploaded with IpBike

12 PM

Cycling race 40:09 [2] 12.08 km (18.1 kph) +170m
shoes: Charge Mixer

12.078km with 170m climb in 40:09. Over to Ashton court to look for the gloves I lost past night. Found them ok. Did some of the singletrack on my computer to add to the fun.
Uploaded with IpBike

6 PM

Cycling race 32:19 [2] 12.7 km (23.6 kph) +111m
shoes: Charge Mixer

12.696km with 111m climb in 32:19. Home.
Uploaded with IpBike

Tuesday Nov 13, 2012 #

8 AM

Cycling race 33:38 [2] 11.9 km (21.2 kph) +89m
shoes: Charge Mixer

11.904km with 89m climb in 33:38. Work dry at least.
Uploaded with IpBike

5 PM

Cycling race 32:18 [2] 12.68 km (23.6 kph) +102m
shoes: Charge Mixer

12.679km with 102m climb in 32:18. Home.
Uploaded with IpBike

7 PM

Running 55:07 8.73 km (6:19 / km) +144m 5:50 / km
ahr:145 max:169

8.726km with 144m climb in 55:17. Bok training the Angel. Just a lap of Ashton court. A bit short but mo one wanted any more. One quicker bit to catch up after a toilet stop.
Uploaded with IpBike

Monday Nov 12, 2012 #

7 AM

Cycling race 37:01 [2] 11.92 km (19.3 kph) +95m
shoes: Charge Mixer

11.919km with 95m climb in 37:01. wet. No power at all. Worse than last week.
Uploaded with IpBike

7 PM

Cycling race 32:25 [2] 12.69 km (23.5 kph) +102m
shoes: Charge Mixer

12.685km with 102m climb in 32:25. Home after a new starter pint. let a bug in the map distract me by frenchay and went straight into the big pothole there puncturing....
Uploaded with IpBike

Saturday Nov 10, 2012 #

5 PM

Orienteering race 51:02 6.91 km (7:23 / km) +241m 6:17 / km
ahr:154 max:168

6.907km with 241m climb in 51:06. Serum night event the really nice small bit of Longleat. A bit of a mess with the event someone how left after the day event had the maps for the night event. They made do with the green course where we did evens then odds. Worked out ok although a bit short. A few small mistakes and misses. Not running too fast kept being overtaken by some guy in shorts but then passing him at the flags finally got away.
Uploaded with IpBike

Friday Nov 9, 2012 #

8 AM

Cycling race 30:25 [2] 10.94 km (21.6 kph) +105m
shoes: Charge Mixer

10.937km with 105m climb in 30:25. Played around with the route. This is impressively straight once I hit the A38 properly quicker normally too but more climb up cotham brow.
Uploaded with IpBike

6 PM

Cycling race 39:24 [2] 13.19 km (20.1 kph) +155m
shoes: Charge Mixer

13.190km with 155m climb in 39:24. Some faffing at the start as I realised I did not have my bumbag. Then took the senic route from snuff mills.
Uploaded with IpBike

Thursday Nov 8, 2012 #

7 AM

Cycling race 33:27 [2] 11.99 km (21.5 kph) +89m
shoes: Charge Mixer

11.988km with 89m climb in 33:27. Work. Slight variation on route to actually have to use the map.
Uploaded with IpBike

5 PM

Cycling race 30:20 [2] 12.66 km (25.0 kph) +105m
shoes: Charge Mixer

12.664km with 105m climb in 30:20. Home.
Uploaded with IpBike

Wednesday Nov 7, 2012 #

7 AM

Cycling race 35:31 [2] 11.89 km (20.1 kph) +92m
shoes: Charge Mixer

11.887km with 92m climb in 35:31. Work. A bit worse for the run. Past Charles on gypsy patch lane.
Uploaded with IpBike

6 PM

Cycling race 31:29 [2] 12.68 km (24.2 kph) +110m
shoes: Charge Mixer

12.683km with 110m climb in 31:29. Home.
Uploaded with IpBike

Tuesday Nov 6, 2012 #

7 AM

Cycling race 33:59 [2] 11.89 km (21.0 kph) +91m
shoes: Charge Mixer

11.891km with 91m climb in 0:33:59. Work cold extra layer on big gloves. Snotty.
Uploaded with IpBike

5 PM

Cycling race 33:13 [2] 12.68 km (22.9 kph) +108m
shoes: Charge Mixer

12.675km with 108m climb in 0:33:13. Home big light good.
Uploaded with IpBike

7 PM

Running 57:41 [2] 9.49 km (6:05 / km) +109m 5:45 / km

9.493km with 109m climb in 0:57:41. Old sort of route through Nailsea from the barn. Found most of the grassy bits I remember. Feeling better than I expected. not good though.
Uploaded with IpBike

Monday Nov 5, 2012 #

7 AM

Cycling race 33:56 [2] 12.27 km (21.7 kph) +91m
shoes: Charge Mixer

12.270km with 91m climb in 0:33:56. Work schools are back. Two more bugs spotted on the trip. Coughing and very snoty.
Uploaded with IpBike

6 PM

Cycling race 31:45 [2] 12.5 km (23.6 kph) +110m
shoes: Charge Mixer

12.502km with 110m climb in 0:31:45. Home sputtering. Decided I need more light on the comute bike. Want the double xre to be a flasher. Will break out the 4 Xml monster if I can find a battery.
Uploaded with IpBike

Sunday Nov 4, 2012 #

10 AM

Cycling 1:05:56 23.57 km (21.4 kph) +207m
ahr:115 max:153 shoes: Scott RC1

23.567km with 207m climb in 1:05:56.
Little test ride with the new display system for the first time. There had been lots of rain lots of flooded roads. Very slow coasting through puddles. Coughing and very snoty.
A good number of niggles found but nothing major.
Uploaded with IpBike

Friday Nov 2, 2012 #

Note

Down with a stincking cold so working from home. Getting better this evening.

Thursday Nov 1, 2012 #

8 AM

Cycling race 32:35 [2] 11.94 km (22.0 kph) +91m
shoes: Charge Mixer

11.936km with 91m climb in 0:32:35. Work. Wet setting out dazzling Sun on arrival. Cold hands. Map swappable with new display style after I put a workaround in for the map library last night.
Uploaded with IpBike

6 PM

Cycling race 31:47 [2] 12.84 km (24.2 kph) +113m
shoes: Charge Mixer

12.837km with 113m climb in 0:31:47. Home. Had all my kit to go to Westbury but got to the bike to find the back tire flat. No tub so had to patch it. Too late to get up to climb dingle by the time I fixed it so headed home.
Uploaded with IpBike

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