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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 30 days ending Nov 30, 2014:

activity # timemileskm+mload
  Cycling43 29:52:35 398.6(13.3/h) 641.49(21.5/h) 38383626.4
  Orienteering5 7:29:55 28.06(16:02) 45.16(9:58) 9481098.3
  Running5 4:25:50 28.15(9:27) 45.31(5:52) 428728.8
  MTBO1 3:22:52 22.06(9:12) 35.5(5:43) 1106547.2
  cyclocross2 1:28:29 12.34(8.4/h) 19.85(13.5/h) 314321.2
  Walking1 12:019.1
  Total57 46:51:42 489.21(5:45) 787.31(3:34) 66346331.0
  [1-5]57 46:48:21

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Sunday Nov 30, 2014 #

11 AM

Orienteering 3:30:00 [1] 11.0 km (19:05 / km) +250m 17:09 / km

Planning. Forestry been in thinning since I looked before. Lots of brashings and extraction lanes, a few of the gulley's and pits I want to use up the top are impossible, will need to do some re-thinking. Slope all very nice still just steep. Still a bit more to do. Will take a day off during the week. Need to look at the forecast and pick a day.

Saturday Nov 29, 2014 #

7 AM

Cycling 1:57:57 intensity: (13 @0) + (1:13:15 @1) + (41:04 @2) + (3:25 @3) 50.83 km (25.9 kph) +359m
ahr:115 max:145 shoes: Scott RC1

50.827km with 359m climb in 1:59:27. Test new Saturday ride with early start. Had to dig out a rear light. Just 4 out. Not a good route in my opinion roads to big to ride side by side. interesting going past presumably a park run setting up. Pace a bit variable one person slow up hill and no inclination to stay on the wheel. back before I would of left for the old Saturday ride is the only plus point.
Uploaded with IpBike
5 PM

Orienteering race 55:46 intensity: (1:34 @1) + (3:37 @2) + (13:21 @3) + (21:41 @4) + (15:33 @5) 7.96 km (7:00 / km) +267m 6:00 / km
ahr:156 max:171

7.961km with 267m climb in 64.42.

WNL Painswick. 3 of the 5 30 pointers were south so went that way first. 16 trouble finding 17, 28 29 up hill for 23 21 18 24 back on road to 30 11 27 failed to find 22 8 7 6 4 5 21 9 20 13 19 banged head on tree by 25 26 3 2 15 1. Back late and latter than I realised in the pub afterwards was reading time for last control not finish.
Uploaded with IpBike
C • Points? 2

Friday Nov 28, 2014 #

7 AM

Cycling 33:27 [2] 11.77 km (21.1 kph) +47m
shoes: Charge Mixer

11.770km with 47m climb in 33:27. Work.
Uploaded with IpBike
6 PM

Cycling 37:25 [2] 11.51 km (18.5 kph) +76m
shoes: Charge Mixer

11.513km with 76m climb in 37:25. Home.
Uploaded with IpBike

Thursday Nov 27, 2014 #

7 AM

Cycling 34:38 [2] 11.56 km (20.0 kph) +39m
shoes: Charge Mixer

11.562km with 39m climb in 34:38. Work.
Uploaded with IpBike
6 PM

Cycling 35:15 [2] 11.38 km (19.4 kph) +86m
shoes: Charge Mixer

11.380km with 86m climb in 35:15. Home.
Uploaded with IpBike

Wednesday Nov 26, 2014 #

7 AM

Cycling 33:51 [2] 11.77 km (20.9 kph) +47m
shoes: Charge Mixer

11.767km with 47m climb in 33:51. Work.
Uploaded with IpBike
6 PM

Cycling 36:05 [2] 11.29 km (18.8 kph) +93m
shoes: Charge Mixer

11.292km with 93m climb in 36:05. Home.
Uploaded with IpBike

Tuesday Nov 25, 2014 #

7 AM

Cycling 33:23 [2] 11.75 km (21.1 kph) +39m
shoes: Charge Mixer

11.748km with 39m climb in 33:23. Cold.
Uploaded with IpBike
7 PM

Running 51:10 intensity: (6:13 @1) + (32:49 @2) + (4:29 @3) + (27 @4) + (7:12 @5) 7.86 km (6:30 / km) +124m 6:02 / km
ahr:120 max:211

7.866km with 124m climb in 51:10. Wet shorter run from the windmill. Just Pete Jo and Charles, better attendance at pun with john Sadd and Piers. Surprised to get there as took 30 mins to get to the motorway.
Uploaded with IpBike

Monday Nov 24, 2014 #

7 AM

Cycling 35:36 [2] 11.56 km (19.5 kph) +54m
shoes: Charge Mixer

11.564km with 54m climb in 35:36. Work. Cold.
Uploaded with IpBike
6 PM

Cycling 42:07 [2] 12.44 km (17.7 kph) +99m
shoes: Charge Mixer

12.437km with 99m climb in 42:07. Home.
Uploaded with IpBike

Sunday Nov 23, 2014 #

8 AM

Cycling 4:42:00 intensity: (4 @0) + (31:37 @1) + (2:16:59 @2) + (1:30:03 @3) + (21:52 @4) + (1:25 @5) 126.52 km (26.9 kph) +494m
ahr:135 max:162 shoes: Scott RC1

126.521km with 494m climb in 4:42:10. Severn Sunday run. Just me and Niel even though the rain had stoped. Steady stuff and Niel took more than his fair share on front. Still tired by the end longest ride for a long time.

Batery life on Z3 compact very impresive. Down to 74% left at end with screen at 50% so good for at least 200 miles.
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Saturday Nov 22, 2014 #

5 PM

Orienteering race 56:58 intensity: (4:03 @1) + (7:34 @2) + (19:13 @3) + (13:59 @4) + (12:09 @5) 7.75 km (7:21 / km) +205m 6:30 / km
ahr:142 max:198

7.750km with 205m climb in 60.24. QO night event Fume Court. ,1:5000 a4 map red and blue style. Thought should be clearable but came up one short. A bit too much trouble finding some, 120, 114 even though I had seen it before changing colours. 117. mot as bad as Mathew Owen how was close even with a 20 minute split...

Disturbed an owl at one point right in front of me it took off and actually pushed off my arm.
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Friday Nov 21, 2014 #

7 AM

Cycling 32:24 [2] 11.5 km (21.3 kph) +58m
shoes: Charge Mixer

11.502km with 58m climb in 32:24. Work dp.
Uploaded with IpBike
5 PM

Cycling 31:34 [2] 11.31 km (21.5 kph) +102m
shoes: Charge Mixer

11.309km with 102m climb in 31:34. Home.
Uploaded with IpBike

Thursday Nov 20, 2014 #

7 AM

Cycling 33:16 [2] 11.79 km (21.3 kph) +57m
shoes: Charge Mixer

11.789km with 57m climb in 33:16. Work. Stages working again.
Uploaded with IpBike
4 PM

Cycling 29:25 [2] 10.98 km (22.4 kph) +96m
shoes: Charge Mixer

10.977km with 96m climb in 29:25. Home. Phone rebooted.
Uploaded with IpBike

Wednesday Nov 19, 2014 #

7 AM

Cycling 33:17 [2] 11.37 km (20.5 kph) +55m

11.366km with 55m climb in 33:17. Work.
Uploaded with IpBike
6 PM

Cycling 39:05 [2] 11.59 km (17.8 kph) +99m

11.587km with 99m climb in 39:05. Home. Damp.
Uploaded with IpBike

Tuesday Nov 18, 2014 #

7 AM

Cycling 32:52 [2] 11.65 km (21.3 kph) +55m
shoes: Charge Mixer

11.648km with 55m climb in 32:52. Work.
Uploaded with IpBike
5 PM

Cycling 34:12 [2] 11.21 km (19.7 kph) +100m

11.211km with 100m climb in 34:12. Home chilly.
Uploaded with IpBike
7 PM

Running 59:41 intensity: (5 @0) + (2:32 @1) + (22:17 @2) + (15:53 @3) + (12:48 @4) + (6:06 @5) 10.21 km (5:51 / km) +53m 5:42 / km
ahr:142 max:169

10.211km with 53m climb in 59:51. Bok training. As I was in charge went for the Iorn Acton route in reverse. A bit muddy in places. Looped around the lane at end to get time and distance up. Alan Honey out with new trainers... Not so clean at end. Also a young student same age as Michael looking to join marines and do some O to back up his entry. A good runner and very enterprising. Hopefully he will get to Blasise in a couple of weeks.
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Monday Nov 17, 2014 #

7 AM

Cycling 36:12 [2] 11.56 km (19.2 kph) +57m
shoes: Charge Mixer

11.558km with 57m climb in 36:12. Work wet.
Uploaded with IpBike
6 PM

Cycling 37:11 [2] 11.4 km (18.4 kph) +97m
shoes: Charge Mixer

11.399km with 97m climb in 37:11. Home.
Uploaded with IpBike

Sunday Nov 16, 2014 #

9 AM

cyclocross warm up/down 17:18 intensity: (47 @1) + (9:41 @2) + (6:50 @3) 3.8 km (13.2 kph) +68m
ahr:116 max:149 shoes: Scale

3.796km with 68m climb in 17:18. Couple of laps to check course.
Uploaded with IpBike
10 AM

cyclocross race 1:11:11 intensity: (2 @0) + (5:11 @1) + (6:26 @2) + (3:16 @3) + (28:37 @4) + (27:39 @5) 16.06 km (13.5 kph) +246m
ahr:151 max:168 shoes: Scale

16.059km with 246m climb in 1:11:52. cx on the southern bit of purdown. One big hill that with the mud was unridable. Steady start as well back and a jam up the hill mounted up sooner than most and had a goon number at top. Steady laps but struggling for grip from the front wheel which was not sshredding the mud came off twice on one corner. Got rear puncture towards end very squiffy ran end of lap to van and got pump out and reinstated but down again half way through lap so ran the second half to finish.
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Saturday Nov 15, 2014 #

10 AM

Walking 12:01 intensity: (2:55 @0) + (9:06 @1) 0.0 km

0.000km with 0m climb in 12:01. Test indoors just hr belt.
Uploaded with IpBike
6 PM

Orienteering race 1:11:27 intensity: (13:23 @1) + (5:33 @2) + (7:35 @3) + (18:15 @4) + (26:41 @5) 10.14 km (7:03 / km) +59m 6:51 / km
ahr:147 max:176

10.143km with 59m climb in 1:11:32. Southern night champs. Scrappy in small ways a lot but avoided very big mistakes. 1 came back to main path then right round 60s. 4 thought took safe round route but still had to attack again 90s. 8. Out of 7 well off bearing very confused ny fence worked it out but well round and small paths 150s. 10 never saw path dithered same as Charles 90s. 12 out at wrong angle then 1 path off long way around to approach from exit. 120s. Very slow for last few 30s at 17. 9 mins all told which is too much for my speed now.

First m45 so got cup but 4th on course just off Alice Leaky, 3 mins off Richard Barrett but 9 off the fastest army runner.
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C • No. 7 1

Friday Nov 14, 2014 #

7 AM

Cycling 34:37 [2] 11.77 km (20.4 kph) +55m
shoes: Charge Mixer

11.767km with 55m climb in 34:37. Work.
Uploaded with IpBike
6 PM

Cycling 34:43 [2] 11.36 km (19.6 kph) +99m
shoes: Charge Mixer

11.356km with 99m climb in 34:43. Home.
Uploaded with IpBike

Thursday Nov 13, 2014 #

7 AM

Cycling 33:50 [2] 11.54 km (20.5 kph) +58m
shoes: Charge Mixer

11.543km with 58m climb in 33:50
Uploaded with IpBike
6 PM

Cycling 26:34 intensity: (3:57 @1) + (22:04 @2) + (33 @3) 10.18 km (23.0 kph) +48m
ahr:124 max:145 shoes: Charge Mixer

10.179km with 48m climb in 26:35. To coumb dingle.
Uploaded with IpBike
7 PM

Running 29:17 intensity: (2 @0) + (1:56 @1) + (7:29 @2) + (2:28 @3) + (3:11 @4) + (14:11 @5) 5.97 km (4:54 / km) +25m 4:48 / km
ahr:151 max:178

5.975km with 25m climb in 29:27. Westbury training. 7 x 600 on grass. With juniors! fast group steady paceing which meant mid pack except 2nd to last when they all eased up and I was first then of course I was last on last one. Good job I am not the coach or they would all do one more for a stunt like that.
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8 PM

Cycling 26:45 intensity: (2:09 @1) + (14:45 @2) + (8:58 @3) + (53 @4) 9.6 km (21.5 kph) +76m
ahr:135 max:153 shoes: Charge Mixer

9.597km with 76m climb in 26:45. Home.
Uploaded with IpBike

Wednesday Nov 12, 2014 #

7 AM

Cycling 33:40 [2] 11.54 km (20.6 kph) +53m
shoes: Charge Mixer

11.536km with 53m climb in 33:40. Work.
Uploaded with IpBike
6 PM

Cycling 41:13 [2] 12.42 km (18.1 kph) +132m
shoes: Charge Mixer

12.422km with 132m climb in 41:13. Home.
Uploaded with IpBike

Tuesday Nov 11, 2014 #

7 AM

Cycling 35:24 [2] 11.76 km (19.9 kph) +59m
shoes: Charge Mixer

11.761km with 59m climb in 35:24. Work wet.
Uploaded with IpBike
5 PM

Cycling 33:09 [2] 11.23 km (20.3 kph) +98m
shoes: Charge Mixer

11.232km with 98m climb in 33:09. Home wet.
Uploaded with IpBike
7 PM

Running 1:02:15 intensity: (52 @1) + (13:04 @2) + (28:34 @3) + (17:04 @4) + (2:41 @5) 10.68 km (5:50 / km) +102m 5:34 / km
ahr:136 max:190

10.679km with 102m climb in 1:02:35. Bok traineing. Inn on the green standard golf course route.
Uploaded with IpBike

Monday Nov 10, 2014 #

7 AM

Cycling 33:20 [2] 11.7 km (21.1 kph) +57m
shoes: Charge Mixer

11.705km with 57m climb in 33:20. Work.
Uploaded with IpBike
5 PM

Cycling 32:29 [2] 11.36 km (21.0 kph) +100m
shoes: Charge Mixer

11.361km with 100m climb in 32:29. Home.
Uploaded with IpBike

Saturday Nov 8, 2014 #

5 PM

Orienteering race 55:44 intensity: (26 @1) + (1:28 @2) + (9:13 @3) + (26:16 @4) + (18:21 @5) 8.31 km (6:43 / km) +167m 6:06 / km
ahr:155 max:198

8.308km with 167m climb in 55:50.
First WNL tagged of the season. Set out to het them all doing the southern easier controls loop first. Very muddy had some trouble with undergrowth getting to 117. Took a look at time at 123 only 15 mins left so no way to clear just made sure I got the other high pointers. Just not fast enough any more.
Uploaded with IpBike

Friday Nov 7, 2014 #

7 AM

Cycling 35:08 [2] 11.52 km (19.7 kph) +55m
shoes: Charge Mixer

11.521km with 55m climb in 35:08. Work.
Uploaded with IpBike
9 PM

Cycling 34:30 [2] 11.28 km (19.6 kph) +55m
shoes: Charge Mixer

1.080km with 55m climb in 3:43.Henrys fault wet drunk..
Uploaded with IpBike

Bad logging failure so manual numbers.

Thursday Nov 6, 2014 #

7 AM

Cycling 34:12 [2] 11.49 km (20.2 kph) +59m
shoes: Charge Mixer

11.493km with 59m climb in 34:12
Uploaded with IpBike
6 PM

Cycling 34:58 [2] 11.3 km (19.4 kph) +106m
shoes: Charge Mixer

11.301km with 106m climb in 34:58. Home. Damp.
Uploaded with IpBike

Wednesday Nov 5, 2014 #

7 AM

Cycling 34:42 [2] 11.69 km (20.2 kph) +57m
shoes: Charge Mixer

11.690km with 57m climb in 34:42. Work.
Uploaded with IpBike
6 PM

Cycling 36:22 [2] 11.22 km (18.5 kph) +104m
shoes: Charge Mixer

11.222km with 104m climb in 36:22. Home cold.
Uploaded with IpBike

Tuesday Nov 4, 2014 #

7 AM

Cycling 33:51 [2] 11.74 km (20.8 kph) +56m
shoes: Charge Mixer

11.744km with 56m climb in 33:51. Work. wet ans sunny...
Uploaded with IpBike
6 PM

Cycling 8:31 [2] 3.08 km (21.7 kph) +9m
shoes: Charge Mixer

3.083km with 9m climb in 8:31. To bok training.
Uploaded with IpBike
7 PM

Running 1:03:27 [2] 10.57 km (6:00 / km) +124m 5:40 / km

10.575km with 124m climb in 1:03:27. Standard Leigh woods run.
Uploaded with IpBike
9 PM

Cycling 43:29 [2] 14.12 km (19.5 kph) +113m
shoes: Charge Mixer

14.119km with 113m climb in 43:29. Home.
Uploaded with IpBike

Monday Nov 3, 2014 #

7 AM

Cycling 35:14 [2] 11.72 km (20.0 kph) +75m
shoes: Charge Mixer

11.716km with 75m climb in 35:14. Work.
Uploaded with IpBike
10 PM

Cycling 34:42 [2] 11.13 km (19.2 kph) +105m
shoes: Charge Mixer

11.132km with 105m climb in 34:42. Home wet. Late after being wined and dined by Cadence.
Uploaded with IpBike

Sunday Nov 2, 2014 #

9 AM

MTBO 23:01 intensity: (3:26 @1) + (5:50 @2) + (12:07 @3) + (1:38 @4) 2.69 km (8:34 / km) +197m 6:16 / km
ahr:119 max:157 shoes: Scale

2.688km with 197m climb in 23:11. To start. Managed to fall off going up the hill, wheel slipped with no speed and came to a sudden standstill. Took some air out before starting event.
Uploaded with IpBike

MTBO race 2:59:51 intensity: (14:38 @1) + (1:04:27 @2) + (1:01:24 @3) + (35:23 @4) + (3:59 @5) 32.81 km (5:29 / km) +909m 4:49 / km
ahr:134 max:164 shoes: Scale

32.810km with 909m climb in 2:30:15. 3 hour mtbo score. Not going too well cautious down hill and never really pushing like I should of. I almost cleared here once doing about 10km more. My off the map bit on the roads was not to clever looking at the roads I missed now. It did not help anyway as I still had no time for the big pointer loop at the end anyway.

4th behind 2 Dalimors and Stodge.

GPS trouble as I had the phone in my back pocket with the screen on but locked and the workout stuff counting down the time. I forgot the home button is still active so all hell ended up going on once it accidentally registered and the GPS ended up globally switched off. Stoped to check after the hour countdown clearly had mot happened. So ok after that but a nit of track missing and I as guessing when I started for the time.
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