Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 30 days ending Apr 30, 2014:

activity	#	time	miles		km		+m	load
Cycling	42	24:17:54	305.64	(12.6/h)	491.87	(20.2/h)	3635	3004.9
Running	5	4:04:52	24.05	(10:11)	38.71	(6:20)	761	621.1
Orienteering	4	3:40:51	19.99	(11:03)	32.16	(6:52)	690	889.1
MTBO	1	3:21:30	29.39	(6:51)	47.3	(4:16)	1145	604.2
Total	51	35:25:07	379.07	(5:36)	610.05	(3:29)	6231	5119.3
[1-5]	51	35:25:04

3:21

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Wednesday Apr 30, 2014 #

7 AM

Cycling race 35:25 [2] 11.79 km (20.0 kph) +61m
shoes: Charge Mixer

11.791km with 61m climb in 35:25. Work misty.
Uploaded with IpBike

7 PM

Cycling race 40:33 [2] 12.94 km (19.1 kph) +113m
shoes: Charge Mixer

12.936km with 113m climb in 40:33. Home.
Uploaded with IpBike

Tuesday Apr 29, 2014 #

8 AM

Cycling race 33:26 [2] 11.6 km (20.8 kph) +45m
shoes: Charge Mixer

11.605km with 45m climb in 33:26.
Uploaded with IpBike

5 PM

Cycling race 31:47 [2] 11.41 km (21.5 kph) +85m
shoes: Charge Mixer

11.414km with 85m climb in 31:47. Home
Uploaded with IpBike

7 PM

Running 1:00:16 8.32 km (7:14 / km) +288m 6:10 / km
ahr:135 max:168

8.323km with 288m climb in 1:00:16. Bok training the swan. Not sure how I would go but managed to make it around. Pushed on up the steps but to the back most of the time. Had a newcomer with Mathew Owen out.
Uploaded with IpBike

Monday Apr 28, 2014 #

7 AM

Cycling race 33:12 [2] 11.21 km (20.3 kph) +54m
shoes: Charge Mixer

11.209km with 54m climb in 33:12. Work.
Uploaded with IpBike

9 PM

Cycling race 35:19 [2] 11.13 km (18.9 kph) +87m
shoes: Charge Mixer

11.130km with 87m climb in 35:19. Home late and wet.
Uploaded with IpBike

Sunday Apr 27, 2014 #

Event: Black Mountains MBO

10 AM

MTBO race 3:21:30 47.3 km (4:16 / km) +1145m 3:48 / km
ahr:153 max:185 shoes: Scale

47.304km with 1145m climb in 3:21:30. Black mountains mtbo score from hay. All road to start 1 2 3 4 a bit messy finding track in mist to 25 5 6 then the slow stuff with lots of gates 24 22 12 back up road for 21 where a guy on a cross bike caught me leading to going straight past the flag and loosing 5 mins. 20 19 18 15 set out for 17 but changed mind after 2 mins 11 9 8 which was interesting but managed to ride it all. Had trouble getting into the castle for the final 10 2 mins late at the end.

2nd to Garry how had a better route going the other way and missed the messy slow bit. Still impressive considering what he did on Saturday.
Uploaded with IpBike

Saturday Apr 26, 2014 #

Event: OMM Bike Spring

Friday Apr 25, 2014 #

7 AM

Cycling race 31:18 [2] 11.21 km (21.5 kph) +55m
shoes: Charge Mixer

11.211km with 55m climb in 31:18. Work.
Uploaded with IpBike

7 PM

Cycling race 33:34 [2] 11.03 km (19.7 kph) +98m
shoes: Charge Mixer

11.035km with 98m climb in 33:34. Home.
Uploaded with IpBike

Thursday Apr 24, 2014 #

8 PM

Cycling race 36:40 [2] 11.38 km (18.6 kph) +99m
shoes: Charge Mixer

11.384km with 99m climb in 36:40. Home.
Uploaded with IpBike

Wednesday Apr 23, 2014 #

7 AM

Cycling 33:50 [2] 11.61 km (20.6 kph) +46m
shoes: Charge Mixer

11.615km with 46m climb in 33:50. Work.
Uploaded with IpBike

Tuesday Apr 22, 2014 #

7 AM

Cycling 34:05 [2] 11.11 km (19.6 kph) +48m
shoes: Charge Mixer

11.113km with 48m climb in 34:05. Work wet.
Uploaded with IpBike

7 PM

Cycling 33:32 [2] 11.08 km (19.8 kph) +86m
shoes: Charge Mixer

11.078km with 86m climb in 33:32. Home
Uploaded with IpBike

Monday Apr 21, 2014 #

11 AM

Orienteering race 59:54 8.01 km (7:29 / km) +186m 6:42 / km
ahr:151 max:181

8.008km with 186m climb in 1:00:06. JK relay 3rd leg m120+. Went out in 10th chasing Tessa Hill on the women's open so a very fast first leg trying to stay in touch. Then a total mess on the very short 2 2 mins lost along with motivation legs struggling on harder terrain which there was a good bit of. Ended up taking 49 and dropping to 12th. Paul was 42 on the same distance first leg. Hamstring not good mist of the way probably need to rest it a bit.
Uploaded with IpBike

Sunday Apr 20, 2014 #

12 PM

Cycling 11:13 5.26 km (28.1 kph)
ahr:104 max:138

5.264km with 0m climb in 11:13. Trainer spin just to loosen legs.
Uploaded with IpBike

Saturday Apr 19, 2014 #

12 PM

Orienteering race 1:22:23 11.72 km (7:02 / km) +233m 6:24 / km
ahr:149 max:172

11.722km with 233m climb in 1:22:23. Jk m45 Merthyr common. Hamstrings very stiff setting out never felt I was going at all quick but kept the navigation together well. Slightly left for 6 15 secs. Stood picking out the boulder fields for 15 secs for 8 worked well as no trouble at flag but slow going on this roughest bit. Let Phil Murray pull me right at 9 45 secs. Felt like I was going better from here loosened up on the long downhill 10. Struggled to see 11 even though I was stood 3m from it. Pleased with no mistakes through the technical finishing section.

Fairly pleased with only 10 mins off the leader.
Uploaded with IpBike

Pleased how straight the plot looks, while out there it did not feel that good.

C • control code 1

Friday Apr 18, 2014 #

Event: JK 2014

12 PM

Orienteering race 26:46 4.07 km (6:35 / km) +40m 6:16 / km
ahr:142 max:184

4.067km with 40m climb in 27:00. Jk sprint. Pleased with my route to no 1 which I had Ann no one take. A bit messy going into various flags worst at 5 where I ran past 8 by mistake. Was going around all the hedges which apparently was not necessary so wasted time that way. Really just not quick enough though.
Uploaded with IpBike

Thursday Apr 17, 2014 #

7 AM

Cycling race 32:35 [2] 11.56 km (21.3 kph) +50m
shoes: Charge Mixer

11.562km with 50m climb in 32:35
Uploaded with IpBike

8 PM

Cycling race 33:38 [2] 11.4 km (20.3 kph) +88m
shoes: Charge Mixer

11.399km with 88m climb in 33:38. Home late again.
Uploaded with IpBike

Wednesday Apr 16, 2014 #

7 AM

Cycling race 32:07 [2] 11.35 km (21.2 kph) +51m
shoes: Charge Mixer

11.350km with 51m climb in 32:07. Work. GPS good I took the battery out of the phone for a real reset.
Uploaded with IpBike

8 PM

Cycling race 38:31 [2] 12.63 km (19.7 kph) +110m
shoes: Charge Mixer

12.628km with 110m climb in 38:31. Home another 12 hour day.
Uploaded with IpBike

Tuesday Apr 15, 2014 #

7 AM

Cycling race 26:17 [2] 10.13 km (23.1 kph) +36m
shoes: Charge Mixer

10.126km with 36m climb in 26:17. Work from garage. My alternative route to cycle path failed.
Uploaded with IpBike

5 PM

Cycling race 23:57 [2] 8.55 km (21.4 kph) +66m
shoes: Charge Mixer

8.547km with 66m climb in 23:57. Back to pick up van.
Uploaded with IpBike

7 PM

Running 55:00 [3] 9.0 km (6:07 / km) +195m 5:31 / km

0.000km with 195m climb in 0:00. Total failure to get a GPS lock for some reason. Bok training Lansdowne. Really nice night but just Phil Charles and me. Standard route but short back at end. Not going well struggling to stay with phil. Jenny and John Sadd in the pub.
Uploaded with IpBike

Monday Apr 14, 2014 #

7 AM

Cycling race 30:30 [2] 10.93 km (21.5 kph) +47m
shoes: Charge Mixer

10.933km with 47m climb in 30:30. Work.
Uploaded with IpBike

8 PM

Cycling race 35:30 [2] 10.82 km (18.3 kph) +94m
shoes: Charge Mixer

10.824km with 94m climb in 35:30. Home late.
Uploaded with IpBike

Sunday Apr 13, 2014 #

11 AM

Orienteering race 51:48 8.37 km (6:12 / km) +231m 5:26 / km
ahr:171 max:173

8.366km with 231m climb in 62:57. Bok trot just the short brown which was tough enough for me. Struggling on the steep rough contouring legs which there were a pot of. Rather lucky at 17 were I was contemplating how to attack it again when I spotted it where I was not expecting to see it. Hard work up hill to finish.
Uploaded with IpBike

Friday Apr 11, 2014 #

7 AM

Cycling race 30:11 [2] 11.19 km (22.2 kph) +57m
shoes: Charge Mixer

11.190km with 57m climb in 30:11work.
Uploaded with IpBike

6 PM

Cycling race 21:46 [2] 7.07 km (19.5 kph) +115m
shoes: Charge Mixer

7.074km with 115m climb in 21:46. Work to football. Needed more gears for hill.
Uploaded with IpBike

Running 32:39 [2] 3.67 km (8:53 / km) +3m 8:51 / km

3.674km with 3m climb in 32:39. Football with work in a charity tornment. Don't think I touched the ball but made some lung bursting runs.
Uploaded with IpBike

9 PM

Cycling race 38:20 [2] 14.63 km (22.9 kph) +77m
shoes: Charge Mixer

14.626km with 77m climb in 38:20. Home
Uploaded with IpBike

Thursday Apr 10, 2014 #

7 AM

Cycling race 33:24 [2] 11.58 km (20.8 kph) +55m
shoes: Charge Mixer

11.581km with 55m climb in 33:24. Work.
Uploaded with IpBike

8 PM

Cycling race 33:15 [2] 11.28 km (20.4 kph) +89m
shoes: Charge Mixer

11.282km with 89m climb in 33:15. Home long day.
Uploaded with IpBike

Wednesday Apr 9, 2014 #

7 AM

Cycling race 33:08 [2] 11.16 km (20.2 kph) +50m
shoes: Charge Mixer

11.164km with 50m climb in 33:08. Work.
Uploaded with IpBike

7 PM

Cycling race 37:58 [2] 12.43 km (19.6 kph) +113m
shoes: Charge Mixer

12.426km with 113m climb in 37:58. Home.
Uploaded with IpBike

Tuesday Apr 8, 2014 #

7 AM

Cycling race 32:22 [2] 11.14 km (20.7 kph) +49m
shoes: Charge Mixer

11.140km with 49m climb in 32:22. Work.
Uploaded with IpBike

5 PM

Cycling race 31:47 [2] 11.44 km (21.6 kph) +91m
shoes: Charge Mixer

11.440km with 91m climb in 31:47. Home.
Uploaded with IpBike

7 PM

Running 54:00 11.58 km (4:40 / km) +234m 4:14 / km
ahr:141 max:160

13.576km with 234m climb in 59:28. Bok training the priory. Far better than last week running fairly fast as phil cut it short so just Charles Richard and me. Some GPS messing so had to tweak the data.
Uploaded with IpBike

Monday Apr 7, 2014 #

7 AM

Cycling race 37:17 [2] 11.19 km (18.0 kph) +60m
shoes: Charge Mixer

11.187km with 60m climb in 37:17. Work wet and head wind.
Uploaded with IpBike

7 PM

Cycling race 36:21 [2] 11.58 km (19.1 kph) +137m
shoes: Charge Mixer

11.579km with 137m climb in 36:21. Home windy.
Uploaded with IpBike

Sunday Apr 6, 2014 #

Event: MMBO Spring series

9 AM

Cycling 16:06 4.53 km (16.9 kph) +69m
ahr:158 max:225 shoes: Scale

4.527km with 69m climb in 16:06. Suffering high resting hr on Saturday 85 rather than expected low 50s then getting on bike to ride to event center clearly bad readings 150+ just getting out of the van. Proper dodgy stuff while getting lost going to start decided just to cruise around no racing today.
Uploaded with IpBike

manually edited out zone 5 stuff to 2...

10 AM

Cycling 2:48:47 51.71 km (18.4 kph) +768m
ahr:144 max:164 shoes: Scale

51.714km with 768m climb in 2:48:47. 3 hour mtbo score cannock chase. 1:50 000 map was useless really need 1:25000 like last 2 weeks. Dodgy hr before so just a none racing medium fast cruise. North to start terrible getting out of event center should of reversed the way I came in. 19 13 9 decided to miss 8 1 and 2 doing 7 6 3 then 4 5 trouble with one way streets in rugely 10 11 14 15 a bit proud about town for 16 21 very tempted to cut through but went round for 24 23 finally 25 and decided to just head back as not racing so sloped the come I'm late with 18 option.

Hr far better than during warm-up mostly all ok felt comfortable at the pace I was doing was a bit surprised how fast I was going for the effort.
Uploaded with IpBike

1 PM

Cycling 4:45 1.82 km (23.0 kph) +2m
ahr:118 max:140 shoes: Scale

1.819km with 2m climb in 4:45. Back to van.
Uploaded with IpBike

Friday Apr 4, 2014 #

7 AM

Cycling race 32:56 [2] 11.56 km (21.1 kph) +54m
shoes: Charge Mixer

11.564km with 54m climb in 32:56. Work.
Uploaded with IpBike

7 PM

Cycling race 31:16 [2] 11.35 km (21.8 kph) +90m
shoes: Charge Mixer

11.352km with 90m climb in 31:16. Home.
Uploaded with IpBike

Thursday Apr 3, 2014 #

7 AM

Cycling race 29:04 10.86 km (22.4 kph) +49m
ahr:110 max:135 shoes: Charge Mixer

10.860km with 49m climb in 29:04. Work.
Uploaded with IpBike

9 PM

Cycling race 33:22 10.75 km (19.3 kph) +92m
ahr:106 max:131 shoes: Charge Mixer

10.750km with 92m climb in 33:22. Home.
Uploaded with IpBike

Wednesday Apr 2, 2014 #

7 AM

Cycling race 32:00 [2] 11.53 km (21.6 kph) +57m
shoes: Charge Mixer

11.534km with 57m climb in 32:00. Work.
Uploaded with IpBike

7 PM

Cycling race 33:48 [2] 11.38 km (20.2 kph) +95m
shoes: Charge Mixer

11.376km with 95m climb in 33:48. Home.
Uploaded with IpBike

Tuesday Apr 1, 2014 #

7 AM

Cycling race 33:02 11.53 km (20.9 kph) +47m
ahr:101 max:126 shoes: Charge Mixer

11.534km with 47m climb in 33:02
Uploaded with IpBike

7 PM

Running 42:57 6.14 km (7:00 / km) +41m 6:46 / km
ahr:125 max:141

6.135km with 41m climb in 43:03. Bok training The Lamb iron Acton according to the web site but no one else there. Just as well as feeling terrible just abort managed small loop by river and path by the rookery which was very noisy. How did I run so well last week?
Uploaded with IpBike

C • No one there 3

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