Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 30 days ending Jun 30, 2014:

activity	#	time	miles		km		+m	load
Cycling	44	30:48:29	397.2	(12.9/h)	639.23	(20.7/h)	5235	3729.6
Running	8	7:21:58	41.81	(10:34)	67.28	(6:34)	1691	1157.7
Orienteering	5	5:24:44	26.87	(12:05)	43.24	(7:31)	701	1296.8
Total	57	43:35:11	465.88	(5:37)	749.75	(3:29)	7627	6184.1
[1-5]	57	43:31:20

3:30

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Monday Jun 30, 2014 #

7 AM

Cycling 32:50 [2] 11.57 km (21.1 kph) +55m
shoes: Charge Mixer

11.568km with 55m climb in 32:50. Work. rear puncture by mod. Put in spare tube but did not hold air so had to get the patch kit out and fix the original and then put that in. Took 40 minutes all told with my messing. A nice morning at least.
Uploaded with IpBike

Cycling 32:50 [2] 11.57 km (21.1 kph) +55m
shoes: Charge Mixer

7 PM

Cycling 34:50 [2] 11.43 km (19.7 kph) +81m
shoes: Charge Mixer

11.426km with 81m climb in 34:50. Home.
Uploaded with IpBike

Sunday Jun 29, 2014 #

Event: North Cotswalds MTBO Score

9 AM

Cycling race 2:43:14 54.19 km (19.9 kph) +617m
ahr:150 max:180 shoes: Scale

54.190km with 617m climb in 3:02:14. Midland mbo 3 hour score event. North of chipping camden. Probably took wrong route headed west 20 then long way round for 24 as track overgrowth after trying for 20 secs. 23 thought about 19 but overgrown so 22 ,21 then up hill track a nightmare of deep clay turned back after 30 seconds all the way around the road for 20 where I had trouble finding right gate got caught ny the guy how had carried straight on pushing the mud. He left me down to 19 but got back searching for flag. 16, 17, 11 still in sigh of guy but dropped down to 12 saw him coming out I carried on to 10, 9 short on time so just 3 on the way home and head down.

4 th with. 347 very well beaten by m50 Ian Cartwright with 447 which even going the other way and missing the bad bit I stared with would of been too quick for me.
Uploaded with IpBike

140 first half 210 second half so not the right way.

Thursday Jun 26, 2014 #

11 AM

Cycling 12:09 3.44 km (17.0 kph) +20m
max:126 shoes: Charge Mixer

3.440km with 20m climb in 12:09. Little test ride testing pause with Power down and reboot before resume. Not good.
Uploaded with IpBike

2 PM

Cycling 44:25 15.18 km (20.5 kph) +126m
ahr:108 max:144 shoes: Charge Mixer

15.182km with 126m climb in 44:35. To meeting with Chris so another power down pause test then over to coumb dingle. Working this time with fix in.
Uploaded with IpBike

7 PM

Running 26:04 2.71 km (9:37 / km) +3m 9:34 / km
ahr:100 max:142

2.709km with 3m climb in 26:46. Moving around being filmed by Niel. Started raining so nothing afterwards.
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8 PM

Cycling 26:36 9.56 km (21.6 kph) +76m
ahr:116 max:146 shoes: Charge Mixer

9.555km with 76m climb in 26:36. Home wet.
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Wednesday Jun 25, 2014 #

7 AM

Cycling 31:18 11.43 km (21.9 kph) +48m
max:125 shoes: Charge Mixer

11.431km with 48m climb in 31:18. Work.
Uploaded with IpBike

7 PM

Cycling 44:39 14.26 km (19.2 kph) +122m
ahr:100 max:137 shoes: Charge Mixer

14.260km with 122m climb in 44:39
Uploaded with IpBike

Tuesday Jun 24, 2014 #

7 PM

Running 1:04:33 10.06 km (6:25 / km) +116m 6:04 / km
ahr:133 max:157

10.062km with 116m climb in 1:04:33. Bok training thumping sodbury. Anti clockwise loop. only Phil and Richard out and Phil cut short so feeling very slow compared to Richard. Ground getting hard.
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Monday Jun 23, 2014 #

7 AM

Cycling 32:56 [2] 11.43 km (20.8 kph) +50m
shoes: Charge Mixer

11.433km with 50m climb in 32:56
Uploaded with IpBike

7 PM

Cycling 33:32 [2] 11.28 km (20.2 kph) +93m
shoes: Charge Mixer

11.279km with 93m climb in 33:32. Home.
Uploaded with IpBike

Sunday Jun 22, 2014 #

11 AM

Orienteering race 54:42 [4] 6.8 km (8:03 / km) +66m 7:40 / km

6.802km with 66m climb in 54:42

SBOC 2 by 2 on the dunes. Good the first lag but by myself which was disappointing thought I would at least have some company. not so good the second lap messed up about 3 minutes on 223, had to go out to fence to relocate.

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Saturday Jun 21, 2014 #

9 AM

Cycling 1:32:12 [2] 21.93 km (14.3 kph) +427m
shoes: Scale

21.931km with 427m climb in 1:32:12. Spin around the revamped trail at Afan after all the felling. just steady up and down. All the new bits are big fast features need the blur rather than the Scott. Need to get the shock serviced though to get it back in use.
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1 PM

Orienteering race 1:23:50 [4] 10.0 km (8:23 / km) +150m 7:48 / km

Whiteford Burrows brown. Forgot to start phone so no log. Started 2 minutes after Michael but totally blew catching him by loosing 3 minutes at 1, too far right under the number and just failed to work out where I was. No speed at all after this just nothing in the legs. Generally clean but I should be at the speed I was going at.

Friday Jun 20, 2014 #

7 AM

Cycling 32:35 [2] 11.45 km (21.1 kph) +48m
shoes: Charge Mixer

11.455km with 48m climb in 32:35. Work.
Uploaded with IpBike

6 PM

Cycling 40:32 [2] 12.86 km (19.0 kph) +112m
shoes: Charge Mixer

12.861km with 112m climb in 40:32. Home.
Uploaded with IpBike

Thursday Jun 19, 2014 #

7 AM

Cycling 31:19 [2] 11.32 km (21.7 kph) +51m
shoes: Charge Mixer

11.318km with 51m climb in 31:19. Work.
Uploaded with IpBike

6 PM

Cycling 26:52 10.2 km (22.8 kph) +44m
ahr:112 max:133 shoes: Charge Mixer

10.203km with 44m climb in 26:52. Coumb dingle.
Uploaded with IpBike

7 PM

Running 53:05 7.37 km (7:12 / km) +181m 6:25 / km
ahr:127 max:163

7.373km with 181m climb in 53:05. Into blais was going to do some castle reps but generally very slow feeling and ankle not good. The one rep I did was slow so called it a day and just did a steady run back.
Uploaded with IpBike

8 PM

Cycling 28:04 [2] 9.53 km (20.4 kph) +73m
shoes: Charge Mixer

9.531km with 73m climb in 28:04. Home.
Uploaded with IpBike

Wednesday Jun 18, 2014 #

7 AM

Cycling 30:54 [2] 11.42 km (22.2 kph) +45m
shoes: Charge Mixer

11.419km with 45m climb in 30:54. Work.
Uploaded with IpBike

7 PM

Cycling 37:49 [2] 12.94 km (20.5 kph) +118m
shoes: Charge Mixer

12.944km with 118m climb in 37:49. Home.
Uploaded with IpBike

Tuesday Jun 17, 2014 #

7 AM

Cycling 30:52 11.45 km (22.3 kph) +53m
max:129 shoes: Charge Mixer

11.446km with 53m climb in 30:52. Work.
Uploaded with IpBike

5 PM

Cycling 34:04 11.18 km (19.7 kph) +94m
ahr:112 max:139 shoes: Charge Mixer

11.181km with 94m climb in 34:06. Home head wind.
Uploaded with IpBike

7 PM

Running race 1:18:00 12.79 km (6:06 / km) +375m 5:19 / km
ahr:153 max:175

12.794km with 375m climb in 1:18:18. Beacon batch new course again so not good for me as all runnable. Going reasonably but hardly flying probably a couple of mins slower than last year.

Bok won team prize again Adam had trouble carrying all his winnings.
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Monday Jun 16, 2014 #

7 AM

Cycling 32:49 [1] 11.47 km (21.0 kph) +50m
shoes: Charge Mixer

11.466km with 50m climb in 32:49. Work.
Uploaded with IpBike

7 PM

Cycling 39:17 11.94 km (18.2 kph) +113m
ahr:105 max:140 shoes: Charge Mixer

11.936km with 113m climb in 39:17. Home.
Uploaded with IpBike

Sunday Jun 15, 2014 #

Event: Black Mountains MBO

11 AM

Running 56:12 8.24 km (6:49 / km) +271m 5:51 / km
ahr:134 max:166

8.235km with 189m climb in 49:55. From keeper pool steady along and down to mid way fence then a push up the face of the Blorenge in about 10 mins although GPS managed to loose 3 mins in the middle. Steady back over the top. Not going too bad.
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Saturday Jun 14, 2014 #

8 AM

Cycling 3:30:37 82.76 km (23.6 kph) +1091m
ahr:127 max:157

82.765km with 1091m climb in 3:31:30. Severn Saturday ride new 9 am start. Just 3 out on a lovely day. A double dose of Westwood. Easy up from shirenewton first. Then down and up from Parcseymore. Then along the ridge to Devauden. Tired by the end.
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Friday Jun 13, 2014 #

7 AM

Cycling 30:44 [2] 11.5 km (22.5 kph) +43m
shoes: Charge Mixer

11.496km with 43m climb in 30:44. Work.
Uploaded with IpBike

6 PM

Cycling 32:58 [2] 11.26 km (20.5 kph) +86m
shoes: Charge Mixer

11.260km with 86m climb in 32:58. Home.
Uploaded with IpBike

Thursday Jun 12, 2014 #

7 AM

Cycling 31:12 11.44 km (22.0 kph) +45m
ahr:110 max:140 shoes: Charge Mixer

11.442km with 45m climb in 31:12. Work.
Uploaded with IpBike

6 PM

Cycling 24:13 9.99 km (24.8 kph) +35m
ahr:121 max:153 shoes: Charge Mixer

9.989km with 35m climb in 24:13. To coumb dingle.
Uploaded with IpBike

7 PM

Running 59:26 8.39 km (7:05 / km) +299m 6:01 / km
ahr:139 max:172

8.387km with 299m climb in 1:02:45. Blais 5 hills even pushed on a bit.
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8 PM

Cycling 24:26 9.51 km (23.4 kph) +62m
ahr:127 max:157 shoes: Charge Mixer

9.514km with 62m climb in 24:26. Home.
Uploaded with IpBike

Wednesday Jun 11, 2014 #

7 AM

Cycling 32:46 [2] 11.46 km (21.0 kph) +47m
shoes: Charge Mixer

11.461km with 47m climb in 32:46. Work.
Uploaded with IpBike

7 PM

Cycling 27:03 [2] 11.16 km (24.8 kph) +87m
shoes: Charge Mixer

11.162km with 87m climb in 27:03. Home fast to get back for 8 for Skype call.
Uploaded with IpBike

Tuesday Jun 10, 2014 #

7 AM

Cycling 33:57 [2] 11.46 km (20.3 kph) +52m
shoes: Charge Mixer

11.463km with 52m climb in 33:57. Head wind.
Uploaded with IpBike

5 PM

Cycling 43:20 [2] 11.41 km (15.8 kph) +93m
shoes: Charge Mixer

11.410km with 93m climb in 43:20. Home wet. Puncture by parkway walked back from there with the odd jog.
Uploaded with IpBike

7 PM

Running 1:07:27 [2] 9.92 km (6:48 / km) +196m 6:11 / km

9.921km with 196m climb in 1:07:27. Bok training Compton Dando. Really struggling long grass early on did not help.
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Monday Jun 9, 2014 #

7 AM

Cycling 32:53 [2] 11.54 km (21.1 kph) +56m
shoes: Charge Mixer

11.538km with 56m climb in 32:53. Work wet at end.
Uploaded with IpBike

6 PM

Cycling 38:57 [2] 12.33 km (19.0 kph) +108m
shoes: Charge Mixer

12.328km with 108m climb in 38:57. Home.
Uploaded with IpBike

Sunday Jun 8, 2014 #

10 AM

Orienteering race 1:41:11 12.57 km (8:03 / km) +330m 7:07 / km
ahr:148 max:176

12.569km with 330m climb in 1:41:11. Hoc event on Titiston clee brown. Road route to 1 overhauled by young lad to 2 but into flag first.. Past again 3 to 4 and 5. Hesitant at 6 which was lower than expected. Too high for 8 but found it before any one else around tried.to sneak in and out but got seen. To low for 9 and the lad went buy for the last time but never got too far in front missing flags all the way through technical bit through to 16 were I was nice and clean. Almost in the lead again at 17 where he was way over towards 18 as I was just right of the line. Lucky at 21 where I thought ess was still well early when I saw a flag and decided too just check the code.

Good technically just not enough speed really.
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Friday Jun 6, 2014 #

7 AM

Cycling 32:10 [2] 11.5 km (21.5 kph) +58m
shoes: Charge Mixer

11.504km with 58m climb in 32:10. Work.
Uploaded with IpBike

7 PM

Cycling 43:49 [2] 14.48 km (19.8 kph) +130m
shoes: Charge Mixer

14.483km with 130m climb in 43:49. Home.
Uploaded with IpBike

Thursday Jun 5, 2014 #

7 AM

Cycling 32:55 [2] 11.5 km (21.0 kph) +55m
shoes: Charge Mixer

11.500km with 55m climb in 32:55
Uploaded with IpBike

7 PM

Cycling 30:33 [2] 11.28 km (22.2 kph) +95m
shoes: Charge Mixer

11.279km with 95m climb in 30:33. Home.
Uploaded with IpBike

Wednesday Jun 4, 2014 #

7 AM

Cycling 31:43 [2] 11.5 km (21.8 kph) +57m
shoes: Charge Mixer

11.498km with 57m climb in 31:43. Work wet
Uploaded with IpBike

4 PM

Cycling 38:43 [2] 13.97 km (21.6 kph) +138m
shoes: Charge Mixer

13.965km with 138m climb in 38:43. Home via oldbury court to help set up cyclo cross. Very wet. Road a lap on mixer ok so not to slippery.
Uploaded with IpBike

6 PM

Orienteering race 45:47 7.83 km (5:51 / km) +36m 5:43 / km
ahr:142 max:190

7.832km with 36m climb in 46:04 Stoke Gifford urban middle was a bit more than I needed struggling for any speed. Rather wet....
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Tuesday Jun 3, 2014 #

7 AM

Cycling 31:16 [2] 11.38 km (21.8 kph) +53m
shoes: Charge Mixer

11.382km with 53m climb in 31:16. Work.
Uploaded with IpBike

5 PM

Cycling 30:32 [2] 11.33 km (22.3 kph) +97m
shoes: Charge Mixer

11.327km with 97m climb in 30:32. Home.
Uploaded with IpBike

7 PM

Running 37:11 7.79 km (4:46 / km) +250m 4:07 / km
ahr:137 max:161

7.794km with 250m climb in 53:29. Bok training the black horse. Forgot to take ibp ankle not good. GPS nor tracking well for some reason.
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Monday Jun 2, 2014 #

7 AM

Cycling 32:05 [2] 11.48 km (21.5 kph) +52m
shoes: Charge Mixer

11.483km with 52m climb in 32:05. Work.
Uploaded with IpBike

6 PM

Cycling 34:59 [2] 11.96 km (20.5 kph) +124m
shoes: Charge Mixer

11.960km with 124m climb in 34:59. Home.
Uploaded with IpBike

Sunday Jun 1, 2014 #

10 AM

Orienteering race 39:14 6.04 km (6:30 / km) +119m 5:55 / km
ahr:157 max:187

6.040km with 119m climb in 39:14. British m40 relays. Great run by Paul on first leg in the leading group of 3 with FVO and Clyde in front of the women's open teams on same course. Solid run by Charles not loosing too many places changing Laura in as 2nd womens team.

Out in 5th or 6th not much chance of catching first 2 but with syo women's team and Richard for dvo after a couple of controls. Richard looked to have shorter gaffle at 5 so pushed on past syo girl to try and catch back up. Got back infront at 7 so on my own through spectator control got back close to Clyde runner going up final climb to 14. Got infront at tricky 15 and just tried to hold it together through last easy few controls to come in 3rd.

Pleased. Ran well no errors just a bit slower once out by myself making sure of no mistakes. About the best we could expect as a team with Charles an m55.

Can see was really pushing from HR over 170 most of the way and maxed out at 187 on final run in which is about 5 over what I thought my max was.
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