Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 30 days ending Nov 30, 2015:

activity	#	time	miles		km		+m	load
Cycling	53	28:18:42	365.02	(12.9/h)	587.44	(20.7/h)	5247	863.8
Running	6	4:51:04	28.88	(10:05)	46.47	(6:16)	685	794.5
Orienteering	3	3:13:25	15.53	(12:27)	25.0	(7:44)	851	594.6
Walking	2	44:38	2.66	(16:46)	4.29	(10:25)	140	19.2
Total	63	37:07:49	412.09	(5:24)	663.2	(3:22)	6923	2272.1
[1-5]	17	14:19:51

3:44

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Monday Nov 30, 2015 #

7 AM

Cycling 34:33 [2] 10.71 km (18.6 kph) +106m
shoes: Charge Mixer

10.706km with 106m climb in 0:34:33. Work. Not at all nice.
Uploaded with IpBike

6 PM

Cycling 28:57 [2] 10.48 km (21.7 kph) +139m
shoes: Charge Mixer

10.477km with 139m climb in 0:28:57. Home.
Uploaded with IpBike

Sunday Nov 29, 2015 #

12 PM

Cycling 24:40 9.54 km (23.2 kph)
ahr:127 max:160

9.540km with 0m climb in 0:24:40. More trainer testing. IpBike in control simple increasing % of ftp repeat 3 reps of it using a different base gears so the recovery bits in simple open simulation mode were harder at the end than the initial efforts.

Nexus speed issue fixed. Control worked well but need easier setup of workouts for trainer mode as well as gradient targets and a manual control option equivalent to the tacx app but not as brain dead when switching modes.

Estimated gear from dedicated sensors good but the nexus and active using the tacx data is useless.

Uploaded with IpBike

Saturday Nov 28, 2015 #

12 PM

Cycling 20:14 [0] 7.44 km (22.1 kph)

7.442km with 0m climb in 0:20:14. Test on trainer. 3 phones this the z3 using bikes own speed and cadence sensors trainer for power and control but not really using control. Active using the trainer S&c feed as well as power and control. Nexus4 Ble to the trainer instally. Nexus showing double speed and drops to zero so stopped with that after a bit will look at logs.

Switched to the trax app for manual control of trainer experimented with the slop stuff. Forced to change gears so got some estimated gearing data to play with. Looks good on z3 but not on active. The cadence from the trainer has to be estimated and the speed looks to be based off a different wheel size so not good. Need the see how the bike setup stuff is meant to work with trainer control.
Uploaded with IpBike

9 PM

Cycling 9:24 3.45 km (22.0 kph)
ahr:115 max:141

3.450km with 0m climb in 0:09:24. More trainer testing. A bit better but still some Ble issues with nexus.
Uploaded with IpBike

Friday Nov 27, 2015 #

7 AM

Cycling 30:44 [0] 10.31 km (20.1 kph) +69m
shoes: Charge Mixer

10.307km with 69m climb in 0:30:44. Work very damp.
Uploaded with IpBike

6 PM

Cycling 32:27 [0] 10.54 km (19.5 kph) +113m
shoes: Charge Mixer

10.541km with 113m climb in 0:32:27. Home wet.
Uploaded with IpBike

Thursday Nov 26, 2015 #

7 AM

Cycling 31:15 [0] 10.71 km (20.6 kph) +72m
shoes: Charge Mixer

10.706km with 72m climb in 0:31:15. Work.
Uploaded with IpBike

6 PM

Cycling 21:09 [0] 7.25 km (20.6 kph) +103m
shoes: Charge Mixer

7.252km with 103m climb in 0:21:09. To coumb dingle.
Uploaded with IpBike

7 PM

Running 23:45 4.0 km (5:56 / km) +18m 5:48 / km
ahr:148 max:176

4.001km with 18m climb in 0:23:45. Just 6 of the 10 people were doing. 90 secs on 60 secs rest. Trying to be properly quick.
Uploaded with IpBike

Cycling 26:36 9.58 km (21.6 kph) +86m
ahr:128 max:153 shoes: Charge Mixer

9.578km with 86m climb in 0:26:36. Home.
Uploaded with IpBike

Wednesday Nov 25, 2015 #

7 AM

Cycling 31:56 [0] 10.69 km (20.1 kph) +67m
shoes: Charge Mixer

10.685km with 67m climb in 0:31:56. Work felt hard.
Uploaded with IpBike

6 PM

Cycling 32:49 [0] 10.51 km (19.2 kph) +107m
shoes: Charge Mixer

10.513km with 107m climb in 0:32:49. Home.
Uploaded with IpBike

Tuesday Nov 24, 2015 #

7 AM

Cycling 31:45 [0] 10.68 km (20.2 kph) +65m
shoes: Charge Mixer

10.676km with 65m climb in 0:31:45. Work.
Uploaded with IpBike

6 PM

Cycling 10:15 [0] 3.44 km (20.1 kph) +46m
shoes: Charge Mixer

3.436km with 46m climb in 0:10:15. To bok training.
Uploaded with IpBike

7 PM

Running 1:00:39 9.81 km (6:11 / km) +123m 5:49 / km
ahr:139 max:150

9.811km with 123m climb in 1:00:43. Bok training. Jackie Pete and Jo. Standard sort of route but with most of the short options going which was good by me as I had forgotten to take ibp after cycling out.
Uploaded with IpBike

9 PM

Cycling 44:19 13.39 km (18.1 kph) +153m
max:191 shoes: Charge Mixer

13.394km with 153m climb in 0:44:19. Home from bok training. Not going well at all as bad as back from Vleavdon 2 weeks ago but mo hood reason.
Uploaded with IpBike

Monday Nov 23, 2015 #

7 AM

Cycling 30:34 [0] 10.68 km (21.0 kph) +65m
shoes: Charge Mixer

10.682km with 65m climb in 0:30:34. Work freezing.
Uploaded with IpBike

6 PM

Cycling 31:01 [0] 10.48 km (20.3 kph) +110m
shoes: Charge Mixer

10.479km with 110m climb in 0:31:01. Home felt colder than it was.
Uploaded with IpBike

9 PM

Cycling 18:42 [0] 6.66 km (21.4 kph)

6.663km with 0m climb in 0:18:42. 3 x 50 watt steps up. A bit of rear wheel slippage on the first high level so had to stop and tighten things up. High effort a bit hard.
Uploaded with IpBike

Sunday Nov 22, 2015 #

10 AM

Orienteering race 1:11:48 [0] 10.5 km (6:50 / km) +259m 6:05 / km

10.499km with 259m climb in 1:11:48. Ok must event. Legs heavy never got going very fast. More path running as straight was slow going. First one no flag just tape with the knee on it. No big errors just mo speed. A couple of heavy falls.
Uploaded with IpBike

Got an explanation about No 1. from the controller and have been re-instated. Due to various mess-ups after the forestry work there were two pieces of tape with the control number on it in the forest...

9 PM

Cycling 5:18 [0] 1.82 km (20.6 kph)

1.815km with 0m climb in 0:05:18. First IpBike trainer control.
Uploaded with IpBike

Short Brown - Splits

Saturday Nov 21, 2015 #

5 PM

Walking 14:13 1.46 km (9:44 / km) +58m 8:07 / km
ahr:120 max:133

1.461km with 58m climb in 0:14:13. To event center from remote car park.
Uploaded with IpBike

6 PM

Orienteering race 1:02:54 [5] 8.0 km (7:52 / km) +270m 6:44 / km

Sothern Night Champs. Lots of running around trying to avoid big mistakes by being cautious. Nothing over 2 minutes but 3 of them was just far too much with my current speed. Surprised quite how far down I was position wise although only 8 minutes off the best old mens time.

No GPS plot as the phone just failed to fix... Hr indicates that I was pushing about as hard as I can for all the lack of speed.

7 PM

Walking 30:25 [0] 2.83 km (10:46 / km) +82m 9:24 / km

2.825km with 82m climb in 0:30:25. Back to event center and back after prize giving.
Uploaded with IpBike

Friday Nov 20, 2015 #

7 AM

Cycling 30:42 [0] 10.67 km (20.9 kph) +67m
shoes: Charge Mixer

10.670km with 67m climb in 0:30:42. Work.
Uploaded with IpBike

6 PM

Cycling 33:21 [0] 10.52 km (18.9 kph) +114m
shoes: Charge Mixer

10.518km with 114m climb in 0:33:21. Home. Gone chilly.
Uploaded with IpBike

Thursday Nov 19, 2015 #

7 AM

Cycling 31:16 [0] 10.51 km (20.2 kph) +65m
shoes: Charge Mixer

10.507km with 65m climb in 0:31:16. Work wet.
Uploaded with IpBike

6 PM

Cycling 21:02 [0] 7.21 km (20.6 kph) +100m
shoes: Charge Mixer

7.207km with 100m climb in 0:21:02. To coumb dingle.
Uploaded with IpBike

7 PM

Running 42:12 7.09 km (5:57 / km) +83m 5:37 / km
ahr:144 max:180

7.095km with 83m climb in 0:42:12. 1km loops went with middle group so reasonable rest. Fairly pleased how I went. Want look what I used to do the loop in though.
Uploaded with IpBike

Wednesday Nov 18, 2015 #

7 AM

Cycling 32:18 [0] 10.66 km (19.8 kph) +72m
shoes: Charge Mixer

10.661km with 72m climb in 0:32:18. Work nice sunrise.
Uploaded with IpBike

5 PM

Cycling 30:18 [0] 10.51 km (20.8 kph) +124m
shoes: Charge Mixer

10.511km with 124m climb in 0:30:18. Home.
Uploaded with IpBike

Tuesday Nov 17, 2015 #

7 AM

Cycling 31:44 [0] 10.65 km (20.1 kph) +69m
shoes: Charge Mixer

10.652km with 69m climb in 0:31:44. To work.
Uploaded with IpBike

5 PM

Cycling 29:55 [0] 10.51 km (21.1 kph) +157m
shoes: Charge Mixer

10.507km with 157m climb in 0:29:55. Home tailwind.
Uploaded with IpBike

6 PM

Cycling 4:49 1.3 km (16.2 kph) +23m
ahr:114 max:139 shoes: Charge Mixer

1.296km with 23m climb in 0:04:49. To bok training.
Uploaded with IpBike

7 PM

Running 56:51 8.82 km (6:27 / km) +168m 5:53 / km
ahr:138 max:153

8.824km with 168m climb in 0:56:51. Bok training. Just me which was not too big a surprise. Slow going by myself. When in reading some of my best sessions were when no no one else turned up, now it's a struggle to do anything. A bit breezy. Looks like the wind affected the pressure sensor on occasion as the climb is too high.
Uploaded with IpBike

8 PM

Cycling 4:45 [0] 1.31 km (16.5 kph) +15m
shoes: Charge Mixer

1.311km with 15m climb in 0:04:45. Straight home as no one even turned up for drinks only.
Uploaded with IpBike

Monday Nov 16, 2015 #

7 PM

Cycling 32:00 [0] 10.51 km (19.7 kph) +111m
shoes: Charge Mixer

10.511km with 111m climb in 0:32:00. Home wet.
Uploaded with IpBike

Saturday Nov 14, 2015 #

5 PM

Orienteering race 58:43 6.5 km (9:02 / km) +322m 7:14 / km
ahr:165 max:174

3.711km with 322m climb in 0:25:10. Only second half logged correctly here, first half is very amusing. WNL HighMedow woods. Odds and evens format which was mad. I could not of cleared one of the maps in an hour. Ended up with only 10 controls: 2, 10, 24, 22, 26, 23, 17, 21, 25, 11. 280 points. So far to much running and not enough finding controls which is what I do night O for. Ben got 400 points apparently so he was nowhere near clearing. With all on the same map I don't thing he would of cleared but the rest of us especially the slower ones would of had a chance to get more controls. Still good to be out and it was not so bad in the woods as you would of thought after crossing the bridge.

Looking now my second half route is fairly dire from 23 I got 4 controls for 120 points I could of taken the the sorter flatter 19, 13, 15, 9, 7 for the same score and then had options for 11,1,3 to use up any spare time.

Uploaded with IpBike

C • Caroline Craig 3

Friday Nov 13, 2015 #

7 AM

Cycling 36:34 [0] 10.54 km (17.3 kph) +74m
shoes: Charge Mixer

10.539km with 74m climb in 0:36:34. To work wet and windy.
Uploaded with IpBike

8 PM

Cycling 30:35 [0] 10.03 km (19.7 kph) +109m
shoes: Charge Mixer

10.030km with 109m climb in 0:30:35
Home from pub after work.
Uploaded with IpBike

Thursday Nov 12, 2015 #

7 AM

Cycling 31:03 [0] 10.67 km (20.6 kph) +67m
shoes: Charge Mixer

10.667km with 67m climb in 0:31:03. To work.
Uploaded with IpBike

4 PM

Cycling 20:28 [0] 7.82 km (22.9 kph) +78m
shoes: Charge Mixer

7.823km with 78m climb in 0:20:28. To garage.
Uploaded with IpBike

Wednesday Nov 11, 2015 #

7 AM

Cycling 32:22 [0] 10.67 km (19.8 kph) +68m
shoes: Charge Mixer

10.667km with 68m climb in 0:32:22. Work
Uploaded with IpBike

7 PM

Cycling 32:22 [0] 10.49 km (19.4 kph) +107m
shoes: Charge Mixer

10.490km with 107m climb in 0:32:22. Home.
Uploaded with IpBike

Tuesday Nov 10, 2015 #

7 AM

Cycling 32:07 [0] 10.7 km (20.0 kph) +65m
shoes: Charge Mixer

10.704km with 65m climb in 0:32:07. Work.
Uploaded with IpBike

5 PM

Cycling 1:02:35 [0] 24.33 km (23.3 kph) +219m
shoes: Charge Mixer

24.329km with 219m climb in 1:02:35. To Bok training in Cleavdon. Not sure of the best route. Should of gone all the way into Nailsea.
Uploaded with IpBike

7 PM

Running 43:37 7.3 km (5:58 / km) +87m 5:38 / km
ahr:149 max:168

7.302km with 87m climb in 0:43:37. Bok training cleavdon just Pete and me. Short as I had forgotten light and peats achiles saw.
Uploaded with IpBike

C • Good effort! 2

9 PM

Cycling 1:26:31 30.7 km (21.3 kph) +272m
ahr:135 max:157 shoes: Charge Mixer

30.696km with 272m climb in 1:26:31. Back home. Knackered by the end.
Uploaded with IpBike

Monday Nov 9, 2015 #

7 AM

Cycling 19:04 [0] 8.02 km (25.2 kph) +30m
shoes: Charge Mixer

8.022km with 30m climb in 0:19:04. Work from garage. Fast.
Uploaded with IpBike

10 PM

Cycling 31:28 [0] 10.49 km (20.0 kph) +90m
shoes: Charge Mixer

10.488km with 90m climb in 0:31:28. Home late after fancy meal with supplier. very damp.
Uploaded with IpBike

Sunday Nov 8, 2015 #

Note

Was going to do MTBO score but van trouble just past Chepstow so limped straight back home with no alternator and no power steering. Undoubtedly a belt or something broken. Van on charger at home ready to get taken to garage early tomorrow morning.

C • Just seen this 1

Friday Nov 6, 2015 #

7 AM

Cycling 31:33 [0] 10.64 km (20.2 kph) +77m
shoes: Charge Mixer

10.637km with 77m climb in 0:31:33. Work.
Uploaded with IpBike

6 PM

Cycling 34:11 [0] 10.6 km (18.6 kph) +109m
shoes: Charge Mixer

10.603km with 109m climb in 0:34:11. Home.
Uploaded with IpBike

Thursday Nov 5, 2015 #

7 AM

Cycling 32:05 [0] 10.6 km (19.8 kph) +66m
shoes: Charge Mixer

10.601km with 66m climb in 0:32:05. Work.
Uploaded with IpBike

6 PM

Cycling 31:54 [0] 10.48 km (19.7 kph) +106m
shoes: Charge Mixer

10.481km with 106m climb in 0:31:54. Home work.
Uploaded with IpBike

Wednesday Nov 4, 2015 #

7 AM

Cycling 32:03 [0] 10.65 km (19.9 kph) +65m
shoes: Charge Mixer

10.652km with 65m climb in 0:32:03. Work puncture. Need new front tyre.
Uploaded with IpBike

6 PM

Cycling 35:23 [0] 11.23 km (19.0 kph) +115m
shoes: Charge Mixer

11.235km with 115m climb in 0:35:23. Straight to src am.
Uploaded with IpBike

9 PM

Cycling 3:33 [0] 1.51 km (25.5 kph) +7m
shoes: Charge Mixer

1.510km with 7m climb in 0:03:33. Home. Result no longer Web master.
Uploaded with IpBike

Tuesday Nov 3, 2015 #

7 AM

Cycling 28:59 [0] 10.66 km (22.1 kph) +64m
shoes: Charge Mixer

10.657km with 64m climb in 0:28:59. Work.
Uploaded with IpBike

5 PM

Cycling 32:39 [0] 10.51 km (19.3 kph) +104m
shoes: Charge Mixer

10.513km with 104m climb in 0:32:39. Home wet.
Uploaded with IpBike

7 PM

Running 1:04:00 9.44 km (6:47 / km) +206m 6:07 / km
ahr:138 max:159

9.439km with 206m climb in 1:04:00. Purdown loop from Inn on the green. Some map corrections needed on Purdown new paths in wood brambles striped out on hill top. No real sign of cross race any more. A bit slips in places.
Uploaded with IpBike

Monday Nov 2, 2015 #

7 AM

Cycling 30:12 [0] 10.68 km (21.2 kph) +66m
shoes: Charge Mixer

10.680km with 66m climb in 0:30:12. Work.
Uploaded with IpBike

6 PM

Cycling 35:28 [0] 10.6 km (17.9 kph) +105m
shoes: Charge Mixer

10.601km with 105m climb in 0:35:28. Home damp.
Uploaded with IpBike

Sunday Nov 1, 2015 #

10 AM

Cycling 2:56:45 72.12 km (24.5 kph) +966m
ahr:128 max:160 shoes: Scott RC1

72.123km with 966m climb in 2:56:45. Decided not up for real Sunday club run so out by myself. Met Paul Mags in the fog just before bridge and went the rest of the way with him which was good as he made me push on to keep close on the climbs. Annoyingly foggy by river but really nice when in the sun.
Uploaded with IpBike

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