Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 30 days ending Jun 30, 2017:

activity	#	time	miles		km		+m	load
Cycling	44	23:56:19	279.14	(11.7/h)	449.24	(18.8/h)	4046	2872.6
Orienteering	7	7:16:51	32.76	(13:20)	52.72	(8:17)	937	1028.4
MTBO	3	6:59:48	68.38	(6:08)	110.05	(3:49)	2426	1217.1
Running	4	3:48:54	18.66	(12:16)	30.04	(7:37)	753	400.5
Walking	2	1:59:49	6.28	(19:05)	10.11	(11:51)	98	239.6
Mtb	1	1:07:05	12.04	(10.8/h)	19.38	(17.3/h)	170	134.2
Total	61	45:08:46	417.27	(6:29)	671.54	(4:02)	8430	5892.5

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Friday Jun 30, 2017 #

7 AM

Cycling 31:27 [2] 10.4 km (19.8 kph) +61m
shoes: Charge Mixer

10.400km with 61m climb in 0:31:27. Work.
Uploaded with IpBike

6 PM

Cycling 33:15 [2] 10.37 km (18.7 kph) +101m
shoes: Charge Mixer

10.374km with 101m climb in 0:33:15. Home.
Uploaded with IpBike

Thursday Jun 29, 2017 #

7 AM

Cycling 32:20 [2] 10.48 km (19.4 kph) +63m
shoes: Charge Mixer

10.483km with 63m climb in 0:32:20. Work.
Uploaded with IpBike

6 PM

Cycling 34:26 [2] 10.34 km (18.0 kph) +102m
shoes: Charge Mixer

10.340km with 102m climb in 0:34:26. Home.
Uploaded with IpBike

Wednesday Jun 28, 2017 #

7 AM

Cycling 31:32 [2] 10.43 km (19.8 kph) +64m
shoes: Charge Mixer

10.432km with 64m climb in 0:31:32. Work wet.
Uploaded with IpBike

7 PM

Cycling 39:16 [2] 10.95 km (16.7 kph) +138m
shoes: Charge Mixer

10.952km with 138m climb in 0:39:16. Home.
Uploaded with IpBike

Tuesday Jun 27, 2017 #

7 AM

Cycling 34:34 [2] 10.64 km (18.5 kph) +65m
shoes: Charge Mixer

10.635km with 65m climb in 0:34:34. Work.
Uploaded with IpBike

5 PM

Cycling 33:28 [2] 10.4 km (18.6 kph) +103m
shoes: Charge Mixer

10.396km with 103m climb in 0:33:28. Home. A bit less pain today.
Uploaded with IpBike

7 PM

Mtb 1:07:05 [2] 19.38 km (17.3 kph) +170m
shoes: Lux

19.380km with 170m climb in 1:07:05. Bok training not up to running so out on the bike trying some new bridleways. First one was bad did not go and cut grass got really messed up in the derailleur 5 mins to get it rideable again. Next 2 OK but not going quick. Hit A46 and realised out of time so bit of a tt back on main road.

Only Phil out running.
Uploaded with IpBike

Monday Jun 26, 2017 #

7 AM

Cycling 34:07 [2] 10.55 km (18.6 kph) +64m
shoes: Charge Mixer

10.548km with 64m climb in 0:34:07. Work back rib not at all happy.
Uploaded with IpBike

6 PM

Cycling 35:55 [2] 10.4 km (17.4 kph) +102m
shoes: Charge Mixer

10.402km with 102m climb in 0:35:55. Home. Used the lift a couple of times today at work as stairs hurting glut.
Uploaded with IpBike

Sunday Jun 25, 2017 #

Event: Harvester Relays

Event: Black Mountains MBO

9 AM

MTBO race 3:29:40 [3] 50.03 km (4:11 / km) +1284m 3:43 / km
shoes: Lux

50.034km with 1284m climb in 3:29:40.

New area looked good so keen to ride even though still painfull with ribs and back stiff. As damp put on extra layer which would not of done if going flat out but only intending to cruze fast if up to that.

Up to 1 got little path right. Nice to 2 but stupidly overshot 12 good not at all fast on wet rocky descent rib hurting riding and trying to coast and push. 8 ok nice quick drop to 11 pushed up out of it to 10 9 ok but not quick on next bit with some big ruts to 13. 14 ok good climb up for 16. Really mice riding around for 17 and 18 and into woods.

Amour 2 hours up here. 20, 19, 21 rooty initially for 5 pushed up to it. 6. Fast contour round to 4. A bit too much time left here so had to go for 22 which I had thought would be to far this of course lead to large climb back up to 4. Once out onto roast an undulating tarmac finish in store and I started pushing close to flat out to get in just on time with 14, 1 and 25.

7rh place but closer points wise than I would of guessed 455 to Ian's 490.

Body feeling better at end than start back a lot less stiff. Not a good idea to cough though as I just found out.
Uploaded with IpBike

Saturday Jun 24, 2017 #

Note

Mowed lawn. Got rather painful turning and bending down.

MTBO tomorrow may be interesting... Hopefully it will loosen me up...

Friday Jun 23, 2017 #

7 AM

Cycling 34:54 [2] 10.62 km (18.3 kph) +78m
shoes: Charge Mixer

10.620km with 78m climb in 0:34:54. Home.
Uploaded with IpBike

6 PM

Cycling 35:18 [2] 10.39 km (17.7 kph) +113m
shoes: Charge Mixer

10.387km with 113m climb in 0:35:18. Home slow and stiff.
Uploaded with IpBike

Thursday Jun 22, 2017 #

7 AM

Cycling 33:03 [2] 10.48 km (19.0 kph) +67m
shoes: Charge Mixer

10.479km with 67m climb in 0:33:03. Work.
Uploaded with IpBike

7 PM

Cycling 34:18 [2] 10.31 km (18.0 kph) +111m
shoes: Charge Mixer

10.308km with 111m climb in 0:34:18. Home. getting stiff even on bike.
Uploaded with IpBike

Wednesday Jun 21, 2017 #

Note

glut not happy today and ribs not good either... No attempt to run till at least Tuesday.

7 AM

Cycling 31:49 [2] 10.58 km (20.0 kph) +64m
shoes: Charge Mixer

10.578km with 64m climb in 0:31:49. Work.
Uploaded with IpBike

7 PM

Cycling 32:57 [2] 10.36 km (18.9 kph) +100m
shoes: Charge Mixer

10.361km with 100m climb in 0:32:57. Home.
Uploaded with IpBike

Tuesday Jun 20, 2017 #

7 AM

Cycling 28:38 [2] 10.13 km (21.2 kph) +63m
shoes: Charge Mixer

10.130km with 63m climb in 0:28:38. Work.
Uploaded with IpBike

7 PM

Cycling 33:39 [2] 10.36 km (18.5 kph) +97m
shoes: Charge Mixer

10.359km with 97m climb in 0:33:39. Home.
Uploaded with IpBike

Sunday Jun 18, 2017 #

12 AM

Orienteering race 2:12:46 [2] 17.28 km (7:41 / km) +347m 6:59 / km

17.278km with 347m climb in 2:12:46. Jukola leg 2 long night after Paul qho was steady but out shone by Owain on his first night event and first relay starting in the 800s and coming in in 250th.

So I had a lot to chace to catch Tommie. Felt very slow longest leg so the best sort of people all seamed quicker than me on the track running to 1. Pleased with my nav for 1 and 2 maybe should of got on big path for 3 but ok. 4, 5, 6 all ok slightly low for 7 but higher than other gaffles and hit exit route. 8, 9, 10 easy way off line for 11 but good running and paths with others. 12 was tricky first leg had middle control only so track went that direction we were gaffled left and right. 2 mins lost relocating on middle one. Wrong group for 13 ended up back tracking up exit 2 mins. 14 to 18 ok. Bit left on 19 30 secs. Stopping short for 20 30 secs. 21 took left route which was not popular but felt ok. 22 to 24 ok. Took left hilly safe route for 25 not many around again but felt ok. Gell kicking in well here. Ok on easy finish but no speed. Then Charles was not at handover and I spent 5 mins shouting till he came. Turns out brick had died so no radio updates for Charles. Fortunately I was getting the backup well.

Ok run 2.22 so about 10 min km. Not got the speed for this any more or the stamina for the long leg.
Uploaded with IpBike

10 AM

Walking 54:21 [2] 4.76 km (11:25 / km) +32m 11:03 / km

4.758km with 32m climb in 0:54:21. Back to car.
Uploaded with IpBike

Saturday Jun 17, 2017 #

Event: Jukola 2017

9 AM

Walking 1:05:28 [2] 5.35 km (12:14 / km) +66m 11:32 / km

5.348km with 66m climb in 1:05:28. From carpark with all kit
Uploaded with IpBike

Friday Jun 16, 2017 #

12 PM

Orienteering 1:49:12 [2] 10.12 km (10:48 / km) +214m 9:46 / km

10.118km with 214m climb in 1:49:12. Principals training. Bit dodgy on number 3 on first one but fairly good from there but still a few wobbles. 4 th one was marvelous bit of wood.
Uploaded with IpBike

Thursday Jun 15, 2017 #

7 PM

Orienteering 1:00:29 6.88 km (8:47 / km) +86m 8:16 / km
ahr:136 max:153

6.884km with 86m climb in 1:00:29. More training. A bit bitty to start with.then number 8 which was always going to be the hard one. Ended up searching in wrong block which is not good when looking for a hole in green. Managed to find a second wrong attacking getting me into the same block. Would of been easy at Jukola approaching from the exit route which is what I eventually did. Ok from there.
Uploaded with IpBike

Wednesday Jun 14, 2017 #

5 PM

Orienteering 43:50 5.03 km (8:43 / km) +92m 7:59 / km
ahr:132 max:161

5.025km with 92m climb in 0:43:50. Little test outing on short course. Survived ok nav all right apart from 6 where mistook hill for hollow. Not quick over terrain but glut not as bad as last night.
Uploaded with IpBike

10 PM

Orienteering race 2:36 [2] 0.28 km (9:19 / km)

0.279km with 0m climb in 0:02:36. Mummola supper ultra sprint. Went to last control a bit early.
Uploaded with IpBike

Tuesday Jun 13, 2017 #

7 AM

Cycling 31:37 [2] 10.4 km (19.7 kph) +63m
shoes: Charge Mixer

10.398km with 63m climb in 0:31:37. Work.
Uploaded with IpBike

5 PM

Cycling 30:53 [2] 10.32 km (20.0 kph) +103m
shoes: Charge Mixer

10.325km with 103m climb in 0:30:53. Home.
Uploaded with IpBike

7 PM

Running 1:08:46 8.9 km (7:43 / km) +221m 6:52 / km
ahr:128 max:153

8.905km with 221m climb in 1:08:46. Should not of run really. Ended up walking up most of the hill. Took short rout back walking a good bit but jogging down.
Uploaded with IpBike

Monday Jun 12, 2017 #

7 AM

Cycling 33:30 [2] 10.64 km (19.1 kph) +69m
shoes: Charge Mixer

10.642km with 69m climb in 0:33:30. Work.
Uploaded with IpBike

7 PM

Cycling 32:38 [2] 10.36 km (19.0 kph) +106m
shoes: Charge Mixer

10.364km with 106m climb in 0:32:38. Home.
Uploaded with IpBike

Sunday Jun 11, 2017 #

9 AM

Cycling 38:33 [2] 12.29 km (19.1 kph) +90m
shoes: Charge Mixer

12.291km with 90m climb in 0:38:33. In to town to help on start.
Uploaded with IpBike

12 PM

Cycling 33:40 [2] 10.64 km (19.0 kph) +111m
shoes: Charge Mixer

10.637km with 111m climb in 0:33:40. Home. Feeling knees after standing up for 2 hours.
Uploaded with IpBike

Saturday Jun 10, 2017 #

12 PM

Cycling 32:32 [2] 10.26 km (18.9 kph) +73m
shoes: Charge Mixer

10.257km with 73m climb in 0:32:32. Into town.
Uploaded with IpBike

2 PM

Cycling 43:13 [2] 8.65 km (12.0 kph) +160m
shoes: Charge Mixer

8.647km with 160m climb in 0:43:13. Not much help needed so putele around looking at people out on the course.
Uploaded with IpBike

4 PM

Cycling 20:16 [2] 4.66 km (13.8 kph) +119m
shoes: Charge Mixer

4.665km with 119m climb in 0:20:16. Collecting some controls.
Uploaded with IpBike

5 PM

Cycling 31:50 [2] 11.08 km (20.9 kph) +110m
shoes: Charge Mixer

11.083km with 110m climb in 0:31:50. Home.
Uploaded with IpBike

Friday Jun 9, 2017 #

7 AM

Cycling 33:34 [2] 10.57 km (18.9 kph) +69m
shoes: Charge Mixer

10.575km with 69m climb in 0:33:34. Work.
Uploaded with IpBike

6 PM

Cycling 32:20 [2] 10.32 km (19.2 kph) +104m
shoes: Charge Mixer

10.323km with 104m climb in 0:32:20. Home.
Uploaded with IpBike

Thursday Jun 8, 2017 #

7 AM

Cycling 33:51 [2] 10.54 km (18.7 kph) +74m
shoes: Charge Mixer

10.537km with 74m climb in 0:33:51. Work.
Uploaded with IpBike

6 PM

Cycling 22:37 [2] 6.98 km (18.5 kph) +99m
shoes: Charge Mixer

6.980km with 99m climb in 0:22:37. To coumb dingle.
Uploaded with IpBike

7 PM

Running 43:49 [2] 5.4 km (8:06 / km) +161m 7:03 / km

5.404km with 161m climb in 0:43:49. Bearly above a walk.
Uploaded with IpBike

8 PM

Cycling 26:52 [2] 9.33 km (20.8 kph) +85m
shoes: Charge Mixer

9.328km with 85m climb in 0:26:52. Home.
Uploaded with IpBike

Wednesday Jun 7, 2017 #

7 AM

Cycling 33:36 [2] 10.31 km (18.4 kph) +70m
shoes: Charge Mixer

10.312km with 70m climb in 0:33:36. Work.
Uploaded with IpBike

6 PM

Cycling 44:17 [2] 14.06 km (19.1 kph) +143m
shoes: Charge Mixer

14.059km with 143m climb in 0:44:17. Home.
Uploaded with IpBike

8 PM

MTBO 26:08 [2] 8.65 km (3:01 / km) +52m 2:56 / km
shoes: Lux

8.646km with 52m climb in 0:26:08. Collecting controls after urban.
Uploaded with IpBike

Tuesday Jun 6, 2017 #

7 AM

Cycling 32:27 [2] 10.46 km (19.3 kph) +100m
shoes: Charge Mixer

10.460km with 100m climb in 0:32:27. Work.
Uploaded with IpBike

5 PM

Cycling 33:07 [2] 10.33 km (18.7 kph) +138m
shoes: Charge Mixer

10.329km with 138m climb in 0:33:07. Home.
Uploaded with IpBike

7 PM

Running 1:01:07 9.15 km (6:41 / km) +92m 6:22 / km
ahr:125 max:139

9.151km with 92m climb in 1:01:07. Bok training Littleton on Severn. Windy but got the direction right blown up river back inland so not too bad.

Going terribly walked the last bit back. Left glut in particular giving trouble after last night

Uploaded with IpBike

Monday Jun 5, 2017 #

7 AM

Cycling 33:41 [2] 10.63 km (18.9 kph) +76m
shoes: Charge Mixer

10.633km with 76m climb in 0:33:41. Work wet. Which I had put my gloves on.
Uploaded with IpBike

5 PM

Cycling 30:14 [2] 10.38 km (20.6 kph) +118m
shoes: Charge Mixer

10.376km with 118m climb in 0:30:14. Home wet.
Uploaded with IpBike

9 PM

Orienteering race 52:52 7.87 km (6:43 / km) +103m 6:18 / km
ahr:151 max:169

7.872km with 103m climb in 0:52:57. Jukola night training in Leigh woods wet and misty in places. I needed the practice a bit all over the place.may of got better towards end but maybe not. Put to collect 3 controls afterwards. Sure need to be better for the real thug or I will be out for 3 hours.
Uploaded with IpBike

Sunday Jun 4, 2017 #

Event: midland MBO Score Church Stretton

9 AM

MTBO race 3:04:00 51.37 km (3:35 / km) +1090m 3:14 / km
ahr:142 max:167 shoes: Lux

51.373km with 1090m climb in 3:04:00.

Mtbo Acton Scott Wenlock edge running diagonally across the map. Got nettled going into 3 which was a bit of a theme, 4 took upper path for 8 but lower was better. Upper for 12 never even considered lower but mm beat jm doing that option. 16 quit a lot of pushing up the edge to 18. 17 nice drop down to 20 out and back for 26. Climb back up the edge 21, 22 decided to skip out and back 23 so straight down to 24. Next flat southern mostly road loop 27 mount on map board broke here had to cable tie it. 25, 19, 14 nice valley up to 9 out and back climb for 13, back over the edge 10 out and back 11 road return knowing going to be late 5, 1 up hill finish 4 mins late. Missed the southern loop on the edge.

441 second to Ian with 480. Just that bit quicker than me. He missed the northern edge loop and 4 from my start doing the others out and back.
Uploaded with IpBike

Saturday Jun 3, 2017 #

12 PM

Orienteering race 35:06 5.27 km (6:40 / km) +95m 6:07 / km
ahr:146 max:160

5.266km with 95m climb in 0:35:06. NGOC event green as I just want to keep the legs turning over to try and keep loose with 2 weeks till Jukola.

Easy course, orchids nice. Some tracks through the long grass towards end even giving a Jukola feel.
Uploaded with IpBike

Friday Jun 2, 2017 #

7 AM

Cycling 32:30 [2] 10.61 km (19.6 kph) +64m
shoes: Charge Mixer

10.610km with 64m climb in 0:32:30. Work.
Uploaded with IpBike

6 PM

Cycling 31:36 [2] 10.39 km (19.7 kph) +102m
shoes: Charge Mixer

10.391km with 102m climb in 0:31:36. Home damp.
Uploaded with IpBike

Thursday Jun 1, 2017 #

7 AM

Cycling 32:16 [2] 10.5 km (19.5 kph) +64m
shoes: Charge Mixer

10.503km with 64m climb in 0:32:16. Work.
Uploaded with IpBike

6 PM

Cycling 22:49 [2] 7.09 km (18.6 kph) +101m
shoes: Charge Mixer

7.089km with 101m climb in 0:22:49. To coumb dingle warm.
Uploaded with IpBike

7 PM

Running 55:12 [2] 6.58 km (8:23 / km) +279m 6:55 / km

6.578km with 279m climb in 0:55:12. Very slow 4 hulls. Left glut not happy to start lots of stretching eased it some.
Uploaded with IpBike

8 PM

Cycling 26:54 [2] 9.24 km (20.6 kph) +79m
shoes: Charge Mixer

9.241km with 79m climb in 0:26:54. Home.
Uploaded with IpBike

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