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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 30 days ending Jun 30, 2015:

activity # timemileskm+mload
  Cycling38 25:02:06 324.21(13.0/h) 521.76(20.8/h) 51212982.4
  MTBO7 9:59:12 95.1(6:18) 153.04(3:55) 25271269.5
  Running4 4:06:52 25.13(9:49) 40.45(6:06) 1005718.3
  Orienteering1 1:14:53 7.27(10:18) 11.7(6:24) 105317.1
  cyclocross1 1:14:18 14.82(12.0/h) 23.85(19.3/h) 194315.5
  Mtb1 49:06 8.72(10.7/h) 14.03(17.1/h) 18760.6
  Total52 42:26:27 475.24(5:21) 764.83(3:20) 91395663.4
  [1-5]52 42:23:58

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Tuesday Jun 30, 2015 #

7 AM

Cycling 30:40 [2] 11.58 km (22.7 kph) +62m
shoes: Charge Mixer

11.581km with 62m climb in 0:30:40. Work.
Uploaded with IpBike
5 PM

Cycling 30:36 [2] 11.41 km (22.4 kph) +98m
shoes: Charge Mixer

11.412km with 98m climb in 0:30:36. Home warm.
Uploaded with IpBike
7 PM

Running 59:06 intensity: (4:56 @1) + (23:14 @2) + (14:56 @3) + (13:13 @4) + (2:47 @5) 9.39 km (6:18 / km) +224m 5:37 / km
ahr:138 max:163

9.387km with 224m climb in 0:59:44. Eber gorge run. Clouded over a bit which was good.
Uploaded with IpBike

Monday Jun 29, 2015 #

7 AM

Cycling 34:09 [2] 11.58 km (20.3 kph) +57m
shoes: Charge Mixer

11.581km with 57m climb in 0:34:09. Work tired.
Uploaded with IpBike
6 PM

Cycling 39:22 [2] 12.45 km (19.0 kph) +130m
shoes: Charge Mixer

12.453km with 130m climb in 0:39:22. Home with stop and merge.
Uploaded with IpBike

Sunday Jun 28, 2015 #

Event: Harvester Relays / After Harvester Event
 
1 AM

Orienteering race 1:14:53 intensity: (6:50 @1) + (6:01 @2) + (1:33 @3) + (8:52 @4) + (51:37 @5) 11.7 km (6:24 / km) +105m 6:08 / km
ahr:143 max:206

11.697km with 105m climb in 1:15:06. Harvester long 2nd leg on the B course. Rather overgrown wood but planed so you went around the paths. Ok early on following Dee lad but started tiring and lost contact. Not anything like enough speed on second half. Mistake at 7 stuck in brambles them missed ride and ended up coming in from behind. Still fast enough to catch up the junior team though.
Uploaded with IpBike

Friday Jun 26, 2015 #

7 AM

Cycling 32:57 [2] 11.68 km (21.3 kph) +65m
shoes: Charge Mixer

11.684km with 65m climb in 0:32:57. Work.
Uploaded with IpBike
6 PM

Cycling 34:48 [2] 11.38 km (19.6 kph) +103m
shoes: Charge Mixer

11.378km with 103m climb in 0:34:48. Home.
Uploaded with IpBike

Thursday Jun 25, 2015 #

7 AM

Cycling 32:21 [2] 11.69 km (21.7 kph) +58m
shoes: Charge Mixer

11.688km with 58m climb in 0:32:21. Work.
Uploaded with IpBike
9 PM

Cycling 32:08 [2] 11.48 km (21.4 kph) +101m
shoes: Charge Mixer

11.476km with 101m climb in 0:32:08. Home.
Uploaded with IpBike

Wednesday Jun 24, 2015 #

7 AM

Cycling 31:24 [2] 11.67 km (22.3 kph) +61m
shoes: Charge Mixer

11.667km with 61m climb in 0:31:24. Work.
Uploaded with IpBike
5 PM

Cycling 31:48 [2] 11.52 km (21.7 kph) +102m
shoes: Charge Mixer

11.515km with 102m climb in 0:31:48. Home.
Uploaded with IpBike

Tuesday Jun 23, 2015 #

7 AM

Cycling 30:44 [2] 11.65 km (22.7 kph) +58m
shoes: Charge Mixer

11.648km with 58m climb in 0:30:44. Home.
Uploaded with IpBike
5 PM

Cycling 30:54 [2] 11.5 km (22.3 kph) +105m
shoes: Charge Mixer

11.504km with 105m climb in 0:30:54. Home.
Uploaded with IpBike
7 PM

Running 59:32 [2] 9.76 km (6:06 / km) +40m 5:59 / km

9.760km with 40m climb in 0:59:32. Bok training iron Acton. Went north for a change, Some veg issues but nothing too bad. Good to see Jenny.
Uploaded with IpBike

Monday Jun 22, 2015 #

7 AM

Cycling 32:50 [2] 11.58 km (21.2 kph) +63m
shoes: Charge Mixer

11.583km with 63m climb in 0:32:50. Work wet.
Uploaded with IpBike
6 PM

Cycling 37:04 [2] 12.19 km (19.7 kph) +135m
shoes: Charge Mixer

12.189km with 135m climb in 0:37:04. Home.
Uploaded with IpBike

Sunday Jun 21, 2015 #

10 AM

Cycling 3:29:43 intensity: (2 @0) + (57:28 @1) + (1:47:49 @2) + (39:40 @3) + (4:26 @4) + (18 @5) 82.17 km (23.5 kph) +1140m
ahr:122 max:162 shoes: Scott RC1

82.172km with 1140m climb in 3:30:10. Easy spin out for some hills. Gears giving trouble ended up with broken gear cable so came home with 3 gears. 90 rpm was 20, 26 and 35 kmh.
Uploaded with IpBike

Friday Jun 19, 2015 #

7 AM

Cycling 32:46 [2] 11.66 km (21.4 kph) +63m
shoes: Charge Mixer

11.658km with 63m climb in 0:32:46. Work.
Uploaded with IpBike
5 PM

Cycling 37:06 [2] 13.5 km (21.8 kph) +133m
shoes: Charge Mixer

13.501km with 133m climb in 0:37:06. Home.
Uploaded with IpBike

Thursday Jun 18, 2015 #

7 AM

Cycling 31:16 [2] 11.67 km (22.4 kph) +61m
shoes: Charge Mixer

11.667km with 61m climb in 0:31:16. Home.
Uploaded with IpBike
6 PM

Cycling 40:24 [2] 12.58 km (18.7 kph) +132m
shoes: Charge Mixer

12.578km with 132m climb in 0:40:24. Home.
Uploaded with IpBike

Wednesday Jun 17, 2015 #

7 AM

Cycling 33:22 [2] 11.68 km (21.0 kph) +62m
shoes: Charge Mixer

11.677km with 62m climb in 0:33:22. Work headwind.
Uploaded with IpBike
5 PM

Cycling 33:03 [2] 11.5 km (20.9 kph) +110m
shoes: Charge Mixer

11.502km with 110m climb in 0:33:03. Home.
Uploaded with IpBike

Tuesday Jun 16, 2015 #

7 AM

Cycling 32:58 [2] 11.66 km (21.2 kph) +59m
shoes: Charge Mixer

11.656km with 59m climb in 0:32:58. Work.
Uploaded with IpBike
4 PM

Cycling 32:24 [2] 11.49 km (21.3 kph) +102m
shoes: Charge Mixer

11.491km with 102m climb in 0:32:24. Home.
Uploaded with IpBike
7 PM

Running race 1:10:27 intensity: (7:03 @1) + (13:19 @2) + (4:01 @3) + (16:59 @4) + (29:05 @5) 11.95 km (5:54 / km) +412m 5:02 / km
ahr:149 max:168

11.950km with 412m climb in 1:10:27. Beacon batch. New course. Not for me really all runable and all the technical stuff removed. Ok up first hill then passing people on old initial decent held own on contouring path. Struggling after it started going up and the being dropped on long gentle climb to top. Worst was from the top no speed on straight track then no leg speed on long easy run in to finish which should of been very fast, past by people including Andy creaber.

Very bad bok training turn out with just me. Bear flat in pub.

Uploaded with IpBike

Monday Jun 15, 2015 #

7 AM

Cycling 31:00 [2] 11.67 km (22.6 kph) +58m
shoes: Charge Mixer

11.673km with 58m climb in 0:31:00. Work.
Uploaded with IpBike
8 PM

Cycling 34:21 [2] 11.46 km (20.0 kph) +101m
shoes: Charge Mixer

11.459km with 101m climb in 0:34:21. Home.
Uploaded with IpBike

Sunday Jun 14, 2015 #

2 PM

Cycling 1:04:06 intensity: (19:05 @1) + (21:39 @2) + (19:50 @3) + (3:32 @4) 22.09 km (20.7 kph) +543m
ahr:129 max:157 shoes: Scale

22.088km with 543m climb in 1:04:06. Spin out on the road before packing bike. Rained on coming back up hill.
Uploaded with IpBike

Saturday Jun 13, 2015 #

12 PM

MTBO race 1:10:25 [2] 20.18 km (3:29 / km) +264m 3:17 / km
shoes: Scale

20.180km with 264m climb in 1:10:25. Warm up first leg of mixed 120+ relay then a bit of cool down. Mostly very simple nav once past 1 in the vilage just head down and push on big tracks in the big ring. Got caught out towards the end when my intended route was overgrown and I had to change. +60s. Not as quick as some at.end got past by 2 going up last track. Not a bad performance. Sarah unfortunately punctured so team ended up well down.
Uploaded with IpBike

Friday Jun 12, 2015 #

9 AM

MTBO race 2:56:39 intensity: (2:27 @0) + (1:48:02 @1) + (16:59 @2) + (12:48 @3) + (29:02 @4) + (7:21 @5) 46.21 km (3:49 / km) +903m 3:29 / km
max:165 shoes: Scale

46.210km with 903m climb in 2:56:55. Warm-up then long race. Not too hot nice area terrible nav. Ended up way too high for no 1 not sure where I was ran down through forest in the end. 3.5 mins. Not sure of long right route to 2. 3 & 4 ok. 5 got past by Carlos the middle winning m40 from Portugal foolishly followed him right from high point though fence. This looks best untill you realise the track you want goes back through fence with no gate. Fortunately realised before big decent but still 500m out and back with a chunk of climb 4 mins. Think Carlos must of climbed fence as he never came back past me. Right hand side of big ridge looks not to of been as quick for 7. 10 rear tire noticeably soft toped up with half a canister of gas. Not sure what happened at 11 but lost track and bushwaked far to far 5 mins. Windy caught me here for about 20 mins. He had no flow took worse route than me to 12 13 I ended up right and cut through downhill loosing 1.30 back with Windy. Together again at 14 after different routes but I had added more gas. He at least went right to 15 unlike myself got caught by another high fence 3 mins. Also emptyed gas into tire. Fairly slow finish with Austrian guy, trying to nurse rear tire home.

Not sure what happened to hr log it looks to drop to half rate then stop all together.
Uploaded with IpBike

Thursday Jun 11, 2015 #

4 PM

Mtb 49:06 intensity: (37:38 @1) + (11:25 @2) + (3 @3) 14.03 km (17.1 kph) +187m
ahr:102 max:141 shoes: Scale

14.028km with 187m climb in 0:49:09. Raining this morning spin out now it's dry to check rear break fix. Went around the local green loop. A bit of trouble with signs but knew roughly where it went. The black route looks an epic at 106km over a lot of the stuff we ate racing on.
Uploaded with IpBike

Wednesday Jun 10, 2015 #

9 AM

MTBO race 1:26:37 intensity: (24:38 @1) + (3:53 @2) + (6:05 @3) + (23:56 @4) + (28:05 @5) 21.96 km (3:57 / km) +365m 3:38 / km
ahr:136 max:171 shoes: Scale

21.964km with 365m climb in 1:26:37. Warming up then the middle race. Some high clowd so not too bad heat wise. Good route choice leg for 1 took far left sticking to main track. Dog leg for 2 around left. Lost time on down part of long 4 had to pump rear break to get any reaction. Probably wrong route to 6 going far right when straight would of been better. Route trouble on long 9 as well looked fairly obvious but after initial cut through no sign of the straight on track, must of been a bit left as I went right and ended up on sAmerica route as to 4. No rear brake at all so slow carefully descent cost time. Andy conn caught me just after 9 but with him up to 10 where I probably had the slightly better route. Together through 11 then different cut throughs before climb to 12 where I had to untangle some sticks from wheel and never saw Andy again. Tireing after spectator on small loop. 59.53. Killian won in 50 Andy 3rd. Back in 8th or 9th.
Uploaded with IpBike

Tuesday Jun 9, 2015 #

9 AM

MTBO race 44:24 intensity: (17:23 @1) + (3:55 @2) + (1:43 @3) + (8:33 @4) + (12:50 @5) 12.02 km (3:42 / km) +153m 3:28 / km
ahr:129 max:170 shoes: Scale

12.024km with 153m climb in 0:44:33. Warming up then the sprint race. Not too bad through old town bit maybe one none ideal route. Not good up the no choice climbing leg. Ok through back of garage bit cut through ok. Messed up just before spectator taking a left to early when I should of been going right anyway. Ended up at dead end overlooking main road with a Finish girl 30s. Then more climbing not very quick out of spectator then messed up second to last with a number of others. Something funny going on 15s. 6th place but well off the 2 Andy's and Killian even without mistakes.
Uploaded with IpBike
12 PM

Cycling 19:27 [2] 4.13 km (12.7 kph) +65m
shoes: Scale

4.131km with 65m climb in 0:19:27. Back up to start to collect all the kit I striped off bike before race.
Uploaded with IpBike

Monday Jun 8, 2015 #

Event: European MTB Orienteering Championships 2015
 
12 PM

MTBO 17:43 [2] 4.4 km (4:02 / km) +68m 3:44 / km
shoes: Scale

4.398km with 68m climb in 0:17:43. Spin around one of the gaffles of the sprint relay after spending the day watching. Pushed far to hard all over the place with the nav. Less haste more speed.
Uploaded with IpBike
4 PM

Cycling 43:43 [2] 14.48 km (19.9 kph) +172m
shoes: Scale

14.475km with 172m climb in 0:43:43. Another spin out in the heat to try and acclimatise. Very easy but up hill into Spain to get a view of the long area. Hilly looking as expected.
Uploaded with IpBike

Sunday Jun 7, 2015 #

11 AM

MTBO 2:01:30 intensity: (1:02:40 @1) + (43:00 @2) + (10:08 @3) + (4:27 @4) + (1:15 @5) 28.58 km (4:15 / km) +495m 3:55 / km
ahr:108 max:198 shoes: Scale

28.580km with 495m climb in 2:01:33. Spin out on model event map. Also across to Friday's training area. No speed but got the desired 2 hours in the full on heat done. A bit scratched from the chunk of single track I did.
Uploaded with IpBike

Saturday Jun 6, 2015 #

11 AM

MTBO 1:21:54 intensity: (33:39 @1) + (40:19 @2) + (5:15 @3) + (2:11 @4) + (30 @5) 19.69 km (4:10 / km) +279m 3:53 / km
ahr:110 max:170 shoes: Scale

19.689km with 279m climb in 1:21:57. Pootleing around training area. Hot hot hot.
Uploaded with IpBike

Friday Jun 5, 2015 #

5 PM

Cycling 44:53 intensity: (13:15 @1) + (22:13 @2) + (9:25 @3) 14.33 km (19.2 kph) +341m
ahr:123 max:146 shoes: Scale

14.332km with 341m climb in 0:44:53. Spin out on road. Return off-load aborted because track did not really exist and big thunderstorm moved in properly so back on road. Felt altitude a bit.
Uploaded with IpBike

Thursday Jun 4, 2015 #

7 AM

Cycling 32:31 [2] 11.65 km (21.5 kph) +63m
shoes: Charge Mixer

11.654km with 63m climb in 0:32:31. Work.
Uploaded with IpBike
5 PM

Cycling 32:16 [2] 11.6 km (21.6 kph) +92m
shoes: Charge Mixer

11.603km with 92m climb in 0:32:16. Home.
Uploaded with IpBike

Wednesday Jun 3, 2015 #

7 AM

Cycling 37:36 [2] 12.16 km (19.4 kph) +50m
shoes: Scale

12.161km with 50m climb in 0:37:36. Work.
Uploaded with IpBike
5 PM

Cycling 49:11 [2] 12.66 km (15.4 kph) +133m
shoes: Scale

12.660km with 133m climb in 0:49:11. To Oldbury court and helping finish setting up course.
Uploaded with IpBike
7 PM

cyclocross 13:42 intensity: (5:21 @1) + (5:27 @2) + (2:36 @3) + (18 @4) 3.3 km (14.5 kph) +29m
ahr:113 max:156 shoes: Scale

3.304km with 29m climb in 0:14:05
Warm up lap then to start.
Uploaded with IpBike

cyclocross race 1:00:36 intensity: (15 @1) + (15 @2) + (37 @3) + (9:43 @4) + (49:46 @5) 20.55 km (20.3 kph) +165m
ahr:161 max:176 shoes: Scale

20.546km with 165m climb in 1:00:36. Hard, very glad when matt laped me for the second time just before the line so a lap less than if I had been 10 seconds quicker.
Uploaded with IpBike
8 PM

Cycling 31:38 intensity: (18:30 @1) + (12:19 @2) + (49 @3) 8.1 km (15.4 kph) +85m
ahr:114 max:142 shoes: Scale

8.095km with 85m climb in 0:32:02. Collecting in off course then home. Knackerd
Uploaded with IpBike

Tuesday Jun 2, 2015 #

7 AM

Cycling 36:08 [2] 11.65 km (19.3 kph) +62m
shoes: Charge Mixer

11.652km with 62m climb in 0:36:08. Work wet.
Uploaded with IpBike
5 PM

Cycling 32:56 [2] 11.48 km (20.9 kph) +108m
shoes: Charge Mixer

11.478km with 108m climb in 0:32:56. Home.
Uploaded with IpBike
7 PM

Running 57:47 intensity: (3:34 @1) + (18:09 @2) + (16:32 @3) + (10:01 @4) + (9:31 @5) 9.35 km (6:11 / km) +329m 5:15 / km
ahr:141 max:171

9.352km with 329m climb in 0:58:23. Standard run but an extra hill added in so more climb than normal. Good turnout with 8 out.
Uploaded with IpBike

Monday Jun 1, 2015 #

7 AM

Cycling 34:49 [2] 11.63 km (20.0 kph) +63m
shoes: Charge Mixer

11.628km with 63m climb in 0:34:49. Work.
Uploaded with IpBike
6 PM

Cycling 32:44 [2] 11.41 km (20.9 kph) +125m
shoes: Charge Mixer

11.412km with 125m climb in 0:32:44. Home wet.
Uploaded with IpBike

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