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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 30 days ending Apr 30, 2016:

activity # timemileskm+mload
  Cycling51 24:05:09 296.45(12.3/h) 477.08(19.8/h) 41432867.3
  Running7 6:45:35 34.62(11:43) 55.72(7:17) 1791989.5
  MTBO2 6:13:46 67.9(5:30) 109.27(3:25) 23321280.1
  Mtb1 2:58:27 26.7(9.0/h) 42.96(14.4/h) 925364.6
  Orienteering2 2:39:13 13.07(12:11) 21.03(7:34) 376618.9
  Total62 42:42:10 438.73(5:50) 706.06(3:38) 95676120.5
  [1-5]62 42:40:11

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Saturday Apr 30, 2016 #

3 PM

Orienteering race 1:20:55 intensity: (1:18 @1) + (3:34 @2) + (3:59 @3) + (24:36 @4) + (47:28 @5) 10.94 km (7:24 / km) +283m 6:33 / km
ahr:160 max:174

10.937km with 283m climb in 1:21:19. British orienteering champs brown clee hill where I have done well in the past. Late start so knew it was going to be hard and physical from the times and talking to Paul. missed first ride to 1 so cut up past 24 and into the technical stuff from the off did a circle of 1. 2 ok 3 a bit high and went waist deep in a marsh which was very cold. Straight line tor 4 but did not fit well stoped 20m short confused but then saw it so no big loss. Bit low for 5 but crossing point beyond made relocating easy. Quick for 7 after seeing people punch it from a distance. Just ran for path for 8 good to relax the nav. Biggest mistake at 12 where I thought I had picked out hills from a distance but was off too far right 90s loss. On wrong spur for 13 relocated off gorse 45s. Felt slow through the forested bits, recent felling made it hard slow up to 24. Just trying to keep going through spectator and final loop with no stupid mistakes.

Good result 7th well off Bill but respectably close to the rest. The hard physical and technical course suited me hiding my poor speed at the moment. Not often I beat James.
Uploaded with IpBike

Friday Apr 29, 2016 #

7 AM

Cycling 32:51 [2] 10.64 km (19.4 kph) +72m
shoes: Charge Mixer

10.635km with 72m climb in 0:32:51. Work.
Uploaded with IpBike
6 PM

Cycling 39:10 [2] 11.76 km (18.0 kph) +139m
shoes: Charge Mixer

11.763km with 139m climb in 0:39:10. Home.
Uploaded with IpBike

Thursday Apr 28, 2016 #

7 AM

Cycling 32:26 [2] 10.61 km (19.6 kph) +67m
shoes: Charge Mixer

10.614km with 67m climb in 0:32:26. Work.
Uploaded with IpBike
6 PM

Cycling 24:56 [2] 7.24 km (17.4 kph) +124m
shoes: Charge Mixer

7.240km with 124m climb in 0:24:56. To coumb dingle.
Uploaded with IpBike

Running 47:25 intensity: (13:49 @1) + (27:58 @2) + (5:38 @3) 5.85 km (8:06 / km) +229m 6:47 / km
ahr:126 max:150

5.849km with 229m climb in 0:47:25. Left glut hurting setting out not nice very slow with frequent stops. Into Blaise with a very rarely used different hill to start. Then a couple of standard hills and back. Not so bad at the end but I was hardly going at all quick.

Hope better on Saturdaywith some more painkillers and good stretch.
Uploaded with IpBike
7 PM

Cycling 25:27 intensity: (3 @0) + (13:43 @1) + (11:13 @2) + (28 @3) 10.27 km (24.2 kph) +98m
ahr:118 max:142 shoes: Charge Mixer

10.275km with 98m climb in 0:25:30. Home glad I was going this way very nice tail wind.
Uploaded with IpBike

Wednesday Apr 27, 2016 #

7 AM

Cycling 30:21 [2] 10.59 km (20.9 kph) +65m
shoes: Charge Mixer

10.593km with 65m climb in 0:30:21. Work.
Uploaded with IpBike
6 PM

Cycling 32:23 [2] 10.4 km (19.3 kph) +109m
shoes: Charge Mixer

10.398km with 109m climb in 0:32:23. Home.
Uploaded with IpBike

Tuesday Apr 26, 2016 #

7 AM

Cycling 18:42 [2] 7.68 km (24.6 kph) +29m
shoes: Charge Mixer

7.678km with 29m climb in 0:18:42. Work from garage.
Uploaded with IpBike
5 PM

Cycling 21:00 [2] 7.78 km (22.2 kph) +83m
shoes: Charge Mixer

7.776km with 83m climb in 0:21:00. To garage to pickup van.
Uploaded with IpBike
7 PM

Running 1:14:21 intensity: (32 @1) + (8:43 @2) + (16:26 @3) + (30:24 @4) + (18:16 @5) 10.72 km (6:56 / km) +369m 5:55 / km
ahr:153 max:178

10.716km with 369m climb in 1:14:48. Bok training fairly standard with variation at start and end. Taking it slow up the hill but then pushed on a bit when we split up. Tired by the end had forgotten to take ibp. Nice sunset on top of Dolbury.
Uploaded with IpBike

Monday Apr 25, 2016 #

7 AM

Cycling 31:01 [2] 10.56 km (20.4 kph) +69m
shoes: Charge Mixer

10.558km with 69m climb in 0:31:01. Work damp.
Uploaded with IpBike
7 PM

Cycling 37:03 [2] 10.47 km (17.0 kph) +116m
shoes: Charge Mixer

10.471km with 116m climb in 0:37:03. Headwind tired.
Uploaded with IpBike

Sunday Apr 24, 2016 #

5 PM

Cycling 15:41 intensity: (1:56 @0) + (7:26 @1) + (1:35 @2) + (3:57 @3) + (47 @4) 4.97 km (19.0 kph)
ahr:124 max:153

4.970km with 0m climb in 0:13:49. Trainer testing after code tweaking. Enough to get a sweat up.
Uploaded with IpBike

Saturday Apr 23, 2016 #

12 PM

Cycling 4:52 [2] 1.52 km (18.7 kph)

1.518km with 0m climb in 0:04:52. Little trainer spin for test.
Uploaded with IpBike
2 PM

Cycling 1:49 [2] 0.86 km (28.4 kph)

0.856km with 0m climb in 0:01:49. More test data.
Uploaded with IpBike

Friday Apr 22, 2016 #

7 AM

Cycling 27:08 [2] 10.48 km (23.2 kph) +66m
shoes: Charge Mixer

10.479km with 66m climb in 0:27:08. Work useful tail wind.
Uploaded with IpBike
6 PM

Cycling 33:12 [2] 10.47 km (18.9 kph) +109m
shoes: Charge Mixer

10.468km with 109m climb in 0:33:12. Home wet.
Uploaded with IpBike
7 PM

Cycling 9:59 [2] 2.62 km (15.7 kph) +26m
shoes: Charge Mixer

2.618km with 26m climb in 0:09:59. Shop and back. Ban is sick and beers with company update at work.
Uploaded with IpBike

Thursday Apr 21, 2016 #

7 AM

Cycling 31:17 [2] 10.67 km (20.5 kph) +68m
shoes: Charge Mixer

10.670km with 68m climb in 0:31:17. Work.
Uploaded with IpBike
7 PM

Cycling 42:48 [2] 11.68 km (16.4 kph) +143m
shoes: Charge Mixer

11.680km with 143m climb in 0:42:48. Home. Had all the kit too go running but too long in the office.
Uploaded with IpBike

Wednesday Apr 20, 2016 #

7 AM

Cycling 31:59 [2] 10.66 km (20.0 kph) +71m
shoes: Charge Mixer

10.659km with 71m climb in 0:31:59. Work.
Uploaded with IpBike
6 PM

Cycling 41:04 [2] 12.35 km (18.0 kph) +153m
shoes: Charge Mixer

12.347km with 153m climb in 0:41:04. Home nasty headwind.
Uploaded with IpBike

Tuesday Apr 19, 2016 #

7 AM

Cycling 31:18 [2] 10.55 km (20.2 kph) +64m
shoes: Charge Mixer

10.545km with 64m climb in 0:31:18. Work.
Uploaded with IpBike
5 PM

Cycling 31:23 [2] 10.4 km (19.9 kph) +107m
shoes: Charge Mixer

10.404km with 107m climb in 0:31:23
Home

Uploaded with IpBike
7 PM

Running 1:02:55 intensity: (10:13 @1) + (28:02 @2) + (20:48 @3) + (3:50 @4) + (2 @5) 9.0 km (6:59 / km) +250m 6:08 / km
ahr:136 max:163

9.000km with 250m climb in 1:02:55. Bok training big turnout with 11. great views on this route but the uphill goes on.
Uploaded with IpBike

Monday Apr 18, 2016 #

7 AM

Cycling 32:06 [2] 10.57 km (19.8 kph) +68m
shoes: Charge Mixer

10.569km with 68m climb in 0:32:06. Work.
Uploaded with IpBike
7 PM

Cycling 34:02 [2] 10.61 km (18.7 kph) +107m
shoes: Charge Mixer

10.610km with 107m climb in 0:34:02. Home tired.
Uploaded with IpBike

Sunday Apr 17, 2016 #

10 AM

Orienteering race 1:18:18 intensity: (33 @1) + (5:16 @2) + (39:28 @3) + (31:45 @4) + (1:16 @5) 10.09 km (7:45 / km) +93m 7:25 / km
ahr:149 max:162

10.093km with 93m climb in 1:19:10. Welsh league broughton burrows. Brown nav good but running bad. Just lost a minute at 21 where I just had not seen it when very close. Fairly conservative routes using fences and paths everywhere possible. Will be interesting for the British night's. In two years if it is here although the fixtures now indicate Pembray.
Uploaded with IpBike

Saturday Apr 16, 2016 #

4 PM

Mtb 2:58:27 intensity: (28:19 @1) + (1:54:26 @2) + (35:23 @3) + (19 @4) 42.96 km (14.4 kph) +925m
ahr:131 max:151

42.964km with 925m climb in 2:58:27 evening W2 at Afan. Chilly out in full winter work comuter kit sun snow and hail. Feeling week just caused around.
Uploaded with IpBike

Friday Apr 15, 2016 #

7 AM

Cycling 29:59 [2] 10.6 km (21.2 kph) +67m
shoes: Charge Mixer

10.599km with 67m climb in 0:29:59. Work.
Uploaded with IpBike
6 PM

Cycling 35:36 [2] 10.91 km (18.4 kph) +107m
shoes: Charge Mixer

10.915km with 107m climb in 0:35:36. Home merge test.
Uploaded with IpBike

Thursday Apr 14, 2016 #

7 AM

Cycling 30:51 [2] 10.58 km (20.6 kph) +65m
shoes: Charge Mixer

10.584km with 65m climb in 0:30:51. Work.
Uploaded with IpBike
6 PM

Cycling 21:33 [2] 7.2 km (20.0 kph) +103m
shoes: Charge Mixer

7.201km with 103m climb in 0:21:33. To coumb dingle.
Uploaded with IpBike
7 PM

Running 53:54 [2] 7.45 km (7:14 / km) +274m 6:07 / km

7.449km with 274m climb in 0:53:54. Hills in Blaise. Looked like I was not the only one doing some hills.
Uploaded with IpBike
8 PM

Cycling 29:04 [2] 10.44 km (21.6 kph) +87m
shoes: Charge Mixer

10.444km with 87m climb in 0:29:04. Home.
Uploaded with IpBike

Wednesday Apr 13, 2016 #

7 AM

Cycling 31:09 [2] 10.54 km (20.3 kph) +69m
shoes: Charge Mixer

10.539km with 69m climb in 0:31:09
Uploaded with IpBike
6 PM

Cycling 33:33 [2] 11.09 km (19.8 kph) +140m
shoes: Charge Mixer

11.087km with 140m climb in 0:33:33. Home pushing to test time to W'balance depletion. It's broken.
Uploaded with IpBike
7 PM

Cycling 5:33 [2] 1.59 km (17.2 kph) +4m
shoes: Charge Mixer

1.591km with 4m climb in 0:05:33. Merge test after stopping for a few minutes in between loops.
Uploaded with IpBike

Tuesday Apr 12, 2016 #

7 AM

Cycling 32:04 [2] 10.64 km (19.9 kph) +65m
shoes: Charge Mixer

10.642km with 65m climb in 0:32:04. Work foggy.
Uploaded with IpBike
5 PM

Cycling 30:40 [2] 10.42 km (20.4 kph) +103m
shoes: Charge Mixer

10.423km with 103m climb in 0:30:40
Uploaded with IpBike
7 PM

Running 1:05:49 intensity: (3:21 @1) + (40:22 @2) + (20:35 @3) + (1:31 @4) 9.2 km (7:09 / km) +229m 6:22 / km
ahr:137 max:157

9.201km with 229m climb in 1:05:49. Bok training the priory. Surprisingly muddy shorter ear look y in order to do longer bit latter. Feeling very slow though the middle bit but better at end.
Uploaded with IpBike

Monday Apr 11, 2016 #

7 AM

Cycling 32:03 [2] 10.47 km (19.6 kph) +65m
shoes: Charge Mixer

10.468km with 65m climb in 0:32:03. Work wet.
Uploaded with IpBike
6 PM

Cycling 33:44 [2] 10.48 km (18.6 kph) +106m
shoes: Charge Mixer

10.481km with 106m climb in 0:33:44. Home.
Uploaded with IpBike

Sunday Apr 10, 2016 #

9 AM

MTBO race 3:15:17 intensity: (2:53 @1) + (26:19 @2) + (40:44 @3) + (1:34:19 @4) + (31:02 @5) 56.34 km (3:28 / km) +1339m 3:06 / km
ahr:152 max:205

56.343km with 1339m climb in 3:33:59. 3.30 mtbo score from Pandy.

Close to clearing possible but tight, set out anti clockwise same as I have done before. 1,2,3,4 all road although one bit you would not want to drive fun down though. Just past 4 some one past me which was a surprise but they stoped early for 5 and I was back in front. Messed up going to 6 thought big track was footpath and went left down and up on a muddy slow track which may actually of been a footpath lost out to quicker rider could see him well up the slope to 17 when I carried on for the 7,8,9 loop. Map board started rattling just before 13 metal had snapped at bend. Spent some time cable tieing then could not close zip on sadel bag wasted more time safety pinning it shut. 17 some slow muddy bits to 18 down to 19. Not clear on best route here did 16,20,21 decided to skip 22 so 23 and over the top to 24 tricky on top with strong side wind. 25,15, decided time for 14 but it was a hard climb 10 nice over to 11 in and out for 12 even though it would make me late but only 4 mins so a positive. Map board rattling from 12 to finish.

1st 16 points up on second so a good result just missing 22.
Uploaded with IpBike

Friday Apr 8, 2016 #

7 AM

Cycling 31:03 [2] 10.49 km (20.3 kph) +64m
shoes: Charge Mixer

10.490km with 64m climb in 0:31:03. Work.
Uploaded with IpBike
7 PM

Cycling 30:18 [2] 10.3 km (20.4 kph) +106m
shoes: Charge Mixer

10.299km with 106m climb in 0:30:18. Home.
Uploaded with IpBike

Thursday Apr 7, 2016 #

7 AM

Cycling 31:01 [2] 10.58 km (20.5 kph) +73m
shoes: Charge Mixer

10.584km with 73m climb in 0:31:01. Work.
Uploaded with IpBike
6 PM

Cycling 21:28 [2] 7.18 km (20.1 kph) +105m
shoes: Charge Mixer

7.179km with 105m climb in 0:21:28. To Westbury.
Uploaded with IpBike
7 PM

Running 53:44 intensity: (12:08 @1) + (22:00 @2) + (10:37 @3) + (8:59 @4) 7.11 km (7:34 / km) +283m 6:18 / km
ahr:134 max:159

7.106km with 283m climb in 0:53:58
First Blaise run of the year. 4 hills feeling it at end but good to be out.
Uploaded with IpBike
8 PM

Cycling 25:31 intensity: (7:05 @1) + (15:11 @2) + (3:15 @3) 9.47 km (22.3 kph) +87m
ahr:126 max:149 shoes: Charge Mixer

9.467km with 87m climb in 0:25:31. Home bit of a tail wind.
Uploaded with IpBike

Wednesday Apr 6, 2016 #

7 AM

Cycling 33:41 [2] 10.61 km (18.9 kph) +80m
shoes: Charge Mixer

10.607km with 80m climb in 0:33:41. Work nasty head wind.
Uploaded with IpBike
5 PM

Cycling 38:06 [2] 11.56 km (18.2 kph) +170m
shoes: Charge Mixer

11.562km with 170m climb in 0:38:06
Uploaded with IpBike
7 PM

Cycling 5:14 [2] 2.31 km (26.5 kph)

2.306km with 0m climb in 0:05:14. Quick trainer spin to test strava indoors upload.
Uploaded with IpBike

Tuesday Apr 5, 2016 #

7 AM

Cycling 30:24 [2] 10.58 km (20.9 kph) +66m
shoes: Charge Mixer

10.582km with 66m climb in 0:30:24. Work.
Uploaded with IpBike
5 PM

Cycling 30:57 [2] 10.45 km (20.3 kph) +108m
shoes: Charge Mixer

10.449km with 108m climb in 0:30:57
Uploaded with IpBike
7 PM

Running 47:27 [2] 6.4 km (7:25 / km) +157m 6:36 / km

6.398km with 157m climb in 0:47:27. Compton Dando. No hallets but some symonds so Alison leading. Slowly at back with John. Cut back early feeling stiff after a week off.
Uploaded with IpBike

Monday Apr 4, 2016 #

7 AM

Cycling 32:02 [2] 10.57 km (19.8 kph) +69m
shoes: Charge Mixer

10.575km with 69m climb in 0:32:02. Work.
Uploaded with IpBike
6 PM

Cycling 33:22 [2] 10.44 km (18.8 kph) +103m
shoes: Charge Mixer

10.438km with 103m climb in 0:33:22. Home got rained on. Stopped a bit under tunnel for it to stop. Good rainbow.
Uploaded with IpBike

Sunday Apr 3, 2016 #

10 AM

MTBO race 2:58:29 intensity: (9:52 @1) + (36:11 @2) + (49:39 @3) + (1:15:08 @4) + (7:39 @5) 52.92 km (3:22 / km) +993m 3:05 / km
ahr:146 max:189

52.925km with 993m climb in 2:58:29. Mtbo score north Dartmoor. map a horse shoe shape with start finish in middle. Started raining as I started decided to do western high loop first as a fairly obvious loop. Fortunate at 8 which was misplaced only lost a couple of minutes as other people had already been looking. Having too push on over the top to stay warm without putting on cag. Fun on the downward bits first outing where the new bike has been a real advantage but could just keep powder down on rough gentle downs.

Goinging back through start about 1.05 to go so no chance to clear. Declded to take long road climb for high pointers and get what I could on return.

Going through the village the leed bike and commisair car for the bike road race passed me followed by breakaway of 2 which I managed to take a tow from for the 200m till I had to turn off. Overshot the 60 pointer just failing to see it lost a couple of mins. Decided against the big climb for 25 pointer at end lower out and backs for 15 and 30 points slowed by cows then horses. In with a minute to spair so well judged.

10 point lead over Ian Cartwright so a good result.
Uploaded with IpBike

Friday Apr 1, 2016 #

7 AM

Cycling 30:57 [2] 10.63 km (20.6 kph) +66m
shoes: Charge Mixer

10.627km with 66m climb in 0:30:57. Work.
Uploaded with IpBike
6 PM

Cycling 31:18 [2] 10.55 km (20.2 kph) +112m
shoes: Charge Mixer

10.550km with 112m climb in 0:31:18. Home.
Uploaded with IpBike

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