Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 30 days ending Nov 30, 2018:

activity	#	time	miles		km		+m	load
Cycling	42	22:15:14	262.3	(11.8/h)	422.13	(19.0/h)	3614	2670.5
MTBO	6	10:57:02	133.41	(4:56)	214.7	(3:04)	3371	2521.7
Orienteering	12	7:04:23	32.7	(12:59)	52.63	(8:04)	1475	1057.0
Running	6	5:00:05	27.22	(11:02)	43.8	(6:51)	1134	774.8
Total	65	45:16:44	455.62	(5:58)	733.25	(3:42)	9594	7024.0

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Friday Nov 30, 2018 #

7 AM

Cycling 34:33 [2] 10.66 km (18.5 kph) +63m
shoes: Charge Mixer

10.661km with 63m climb in 0:34:33. Work.
Uploaded with IpBike

6 PM

Cycling 32:01 [2] 10.44 km (19.6 kph) +106m
shoes: Charge Mixer

10.436km with 106m climb in 0:32:01. Home.
Uploaded with IpBike

Thursday Nov 29, 2018 #

7 AM

Cycling 38:35 [2] 10.68 km (16.6 kph) +117m
shoes: Charge Mixer

10.676km with 117m climb in 0:38:35. Work damp and very windy. Hard work. Doing 300 watts at one point to sustain 12 kmph.. probably a pw. The gusty wind looks to of turned into some extra climb with the pressure sensor.
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6 PM

Cycling 23:12 [2] 7.2 km (18.6 kph) +101m
shoes: Charge Mixer

7.203km with 101m climb in 0:23:12. To Westbury training.
Uploaded with IpBike

7 PM

Running 42:54 [2] 6.1 km (7:02 / km) +127m 6:22 / km

6.100km with 127m climb in 0:42:54. Westbury hill intervals. Pushed hard up but very steady down. Just 8 as opposed to the 10 the quick ones were doing.
Uploaded with IpBike

8 PM

Cycling 27:08 [2] 9.36 km (20.7 kph) +87m
shoes: Charge Mixer

9.360km with 87m climb in 0:27:08
Uploaded with IpBike

Wednesday Nov 28, 2018 #

7 AM

Cycling 35:23 [2] 10.66 km (18.1 kph) +70m
shoes: Charge Mixer

10.665km with 70m climb in 0:35:23. Work headwind.
Uploaded with IpBike

6 PM

Cycling 31:50 [2] 10.41 km (19.6 kph) +105m
shoes: Charge Mixer

10.413km with 105m climb in 0:31:50. Home.
Uploaded with IpBike

Tuesday Nov 27, 2018 #

Note

Only 1285 ranking points on Saturday which is very disappointing. I don't think that is even my best score for the year but it's by far my best result in the last year. I assume that it's whatever is happening with the variance term in the equation that is restricting me.

Looking at the long class Tommi is getting 1284 for 70 minutes. My m/km would give me about 61 on the long which is 1321...

C • Ranking points 2

7 AM

Cycling 32:21 [2] 10.61 km (19.7 kph) +66m
shoes: Charge Mixer

10.612km with 66m climb in 0:32:21. Work damp.
Uploaded with IpBike

5 PM

Cycling 33:14 [2] 10.44 km (18.8 kph) +102m
shoes: Charge Mixer

10.445km with 102m climb in 0:33:14. Home.
Uploaded with IpBike

7 PM

Running 1:01:12 [2] 9.9 km (6:11 / km) +165m 5:42 / km

9.904km with 165m climb in 1:01:12. Bok training from the Lodekka. Standard sort of route with some fartlek type efforts. Some flat some up hill then a mile plus gently down the cycle path.
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Sunday Nov 25, 2018 #

9 AM

MTBO race 3:05:29 [4] 73.53 km (2:31 / km) +404m 2:27 / km
shoes: Lux

73.533km with 404m climb in 3:11:04. Midland mtbo 3 hours south of and through Loughborough. Did the main hill at the start then a clockwise loop. Took 2 out and back from the north then road between 11 and 19. Realy pushed for time come the end with 25, 23 and 27 all worth 30 points. Ended up 11:04 over loosing 25 points so worth the pain. 3rd 5 second qquicker would of been 5 points to get ahead of mark. Houli was 10 mins quicker though just loosing the 1 point so well in fron with an impressive ride.

Good fun.

Picked up my national league trophies and a jersey to wear for the next year which will be good.
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Saturday Nov 24, 2018 #

9 AM

Cycling 16:25 [2] 5.65 km (20.6 kph) +30m
shoes: Charge Mixer

5.646km with 30m climb in 0:16:25. Too post office to pick up parcel only to find a note on counter saying it's shut.
Uploaded with IpBike

10 AM

Cycling 22:45 [2] 8.7 km (22.9 kph) +94m
shoes: Charge Mixer

8.701km with 94m climb in 0:22:45. To garage to get curtosy car. Raining.
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6 PM

Orienteering race 46:19 [4] 7.53 km (6:09 / km) +126m 5:40 / km

7.534km with 126m climb in 0:43:41. Southern night champs.

Picked map up and it looked like an easy control pick for first half at least. Set off a good steady pave making sure clean happily running around paths e.g to 6. A bit of a strudel up hill to 7 deliberatly went other way to mark. Not best but went straight into flag to get in front. Easy over road croasing counting my minute. checked other half and clear I needed to push the speed as going to be short. Lost some time on 14. Not on path I wanted so fought down then it did not go as marked and I ended up back up hill and eventually passed 18 60s?. Clean from then pleased with 20 as the only tricky control on course.

Knew I would not be far off the pace but surprised to win by so much. 7 mins on m50 and fastest on course by 3 I thin ahead of Megan which want happen often.. Expect my best ranking score ever.
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C • Well done 5

Friday Nov 23, 2018 #

7 AM

Cycling 32:15 [2] 10.65 km (19.8 kph) +64m
shoes: Charge Mixer

10.652km with 64m climb in 0:32:15. Work dull bit not as cold as expected.
Uploaded with IpBike

7 PM

Cycling 33:19 [2] 10.24 km (18.4 kph) +99m
shoes: Charge Mixer

10.237km with 99m climb in 0:33:19. Home still no van. Garage do work Saturday morning so will be over there for 12 for the van or a curtosy car.
Uploaded with IpBike

Thursday Nov 22, 2018 #

7 AM

Cycling 19:13 [2] 7.84 km (24.5 kph) +27m
shoes: Charge Mixer

7.838km with 27m climb in 0:19:13. In to work from garage. Cold and icy.
Uploaded with IpBike

7 PM

Cycling 35:49 [2] 10.44 km (17.5 kph) +105m
shoes: Charge Mixer

10.438km with 105m climb in 0:35:49. Home. No van hopefully all the bits can be sorted tomorrow as not having it for the weekend will be a real pain.
Uploaded with IpBike

Wednesday Nov 21, 2018 #

11 AM

MTBO race 42:22 [4] 9.98 km (4:15 / km) +200m 3:51 / km
shoes: Lux

9.982km with 200m climb in 0:42:22. Baoc mtbo long valley south. Put on the grippy tires as expecting some technical riding and wet.

Auto converted mtbo map was good course a bit easy really but short with lots of controls which was my undoing as I road right past 8. Still good fun.
Uploaded with IpBike

6 PM

Orienteering race 28:41 [4] 4.05 km (7:05 / km) +10m 7:00 / km

4.048km with 10m climb in 0:27.34. Sboc night event Crymlyn Burrows new little area for me. Small diffuse set of sand dunes. Small paths tricky just about kept it together a couple of controls just appeared. Started looking well too soon for 10.
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Tuesday Nov 20, 2018 #

7 AM

Cycling 30:03 [2] 10.57 km (21.1 kph) +65m
shoes: Charge Mixer

10.571km with 65m climb in 0:30:03. Work nice tail wind and fresh oil on chain made it faster.
Uploaded with IpBike

5 PM

Cycling 34:44 [2] 10.45 km (18.1 kph) +107m
shoes: Charge Mixer

10.447km with 107m climb in 0:34:44. Home cold and damp.
Uploaded with IpBike

7 PM

Running 1:02:54 [3] 8.47 km (7:26 / km) +226m 6:33 / km

8.468km with 226m climb in 1:02:54. Bok training exploring west of the river having seen what is there on the map. Fairly slow with waits to regroup but some good fun new paths. 10 out so the good trend continues.
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Monday Nov 19, 2018 #

7 AM

Cycling 31:22 [2] 10.61 km (20.3 kph) +68m
shoes: Charge Mixer

10.607km with 68m climb in 0:31:22. Work cool wind but behind generally.
Uploaded with IpBike

5 PM

Cycling 43:05 [2] 11.6 km (16.2 kph) +141m
shoes: Charge Mixer

11.600km with 141m climb in 0:43:05. Home.
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Sunday Nov 18, 2018 #

10 AM

MTBO race 2:50:45 [4] 52.33 km (3:16 / km) +1356m 2:53 / km
shoes: Lux

52.332km with 1356m climb in 3:01:21. 3 hour mtbo Gilwern. Not going to be clearable like last year's 3.5 hour event. Moving the map 2 km east meant a loop of the sugar loaf was in order.

Decided to leave Llangattock escarpment to end if time so an anti clockwise loop. 20 caught Clare going to 5 which kept the big climb up to 22 very honest. Missed path at top so a bit of running through bracken. 8 12 will see if anyone took the forest road when I see the splits. 17 13 19 24 seeing people going the other way here. 14 4 down to 16 which I think was new for me. 9 11 23 19 3. Down and back for 7 not sure worth it. Big climb for 21. Saw Clare again going out as I climbed. Little run as I ran into unexpected dead no entery in Crickhowell. Up to 15 and decision time only 15 mins left for the 200m climb so took the safer 25 went a bit up for 6 before botteling it which ended up costing me 2 points.

Enough to win but the 2 21s are getting closer.
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C • 2 21s 1

2 PM

MTBO 53:12 [2] 10.56 km (5:02 / km) +341m 4:20 / km
shoes: Lux

10.565km with 341m climb in 0:53:12. Control collecting. Helps to remember geiple key. decent rougher than I expected.
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Saturday Nov 17, 2018 #

6 PM

Orienteering race 58:16 [3] 8.27 km (7:03 / km) +35m 6:54 / km

8.271km with 35m climb in 0:58:16. Coboc night event Sutton park. Ok for 1 2 was going to be hard nut still messed it up trying to be safe by getting to path beyond. 3 lots of people milling around gave up looking as fairly clear not there. 4 ok receded to skip 5 as not going to get them all and looked hard. 6 ok 7 ok 8 ok a bit off line leaving. 9 ok 10. 10 managed to overshoot then had light trouble. 11 ok 12 got a bit past. 13 ok missed 14 came in from behind more light issues tuning out of time Skiped 15 16 ok straight for 19 but total light failure and not much chance looking with spare. Just ran in to be sure not late.

Fairly dire all told harder than I expected and I did not cope well. Need to work out what is wrong with light for next Saturday.
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Friday Nov 16, 2018 #

7 AM

Cycling 31:06 [2] 10.62 km (20.5 kph) +63m
shoes: Charge Mixer

10.616km with 63m climb in 0:31:06. Work.
Uploaded with IpBike

5 PM

Cycling 32:16 [2] 10.24 km (19.0 kph) +98m
shoes: Charge Mixer

10.239km with 98m climb in 0:32:16. Home.
Uploaded with IpBike

Thursday Nov 15, 2018 #

7 AM

Cycling 33:04 [2] 10.62 km (19.3 kph) +64m
shoes: Charge Mixer

10.622km with 64m climb in 0:33:04. Work. Nice bright morning.
Uploaded with IpBike

6 PM

Cycling 24:06 [2] 7.23 km (18.0 kph) +102m
shoes: Charge Mixer

7.231km with 102m climb in 0:24:06. To coumb dingle.
Uploaded with IpBike

7 PM

Running 40:59 [2] 6.44 km (6:22 / km) +81m 5:59 / km
shoes: Charge Mixer

6.442km with 81m climb in 0:40:59. Westbury. Short intervals not for me. Did warm-up then my own loop finding some local paths I have never been on.
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8 PM

Cycling 29:13 [2] 9.52 km (19.6 kph) +86m
shoes: Charge Mixer

9.523km with 86m climb in 0:29:13. Home.
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Wednesday Nov 14, 2018 #

12 PM

MTBO race 55:56 [4] 16.76 km (3:20 / km) +213m 3:08 / km
shoes: Lux

16.758km with 213m climb in 0:55:56. Mtbo Pelham down. End of the really fast riding this year some bad mud as in clogging the wheels at one point. Still good fun to be out. Legs feeling last night a bit so not feeling zippy.
Uploaded with IpBike

Tuesday Nov 13, 2018 #

7 AM

Cycling 33:32 [2] 10.63 km (19.0 kph) +63m
shoes: Charge Mixer

10.625km with 63m climb in 0:33:32. Work.
Uploaded with IpBike

5 PM

Cycling 32:28 [2] 10.39 km (19.2 kph) +103m
shoes: Charge Mixer

10.393km with 103m climb in 0:32:28. Home.
Uploaded with IpBike

7 PM

Running 55:52 [4] 7.4 km (7:33 / km) +345m 6:07 / km

7.398km with 345m climb in 0:55:52. Bok training goat valley. 6 reps. 13 out with speed provided by owain, Will impresivly close as far as I could tell from behind. Not too far off Phil.
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C • Serious stuff 7

Monday Nov 12, 2018 #

7 AM

Cycling 33:10 [2] 10.57 km (19.1 kph) +65m
shoes: Charge Mixer

10.575km with 65m climb in 0:33:10. Work.
Uploaded with IpBike

6 PM

Cycling 37:38 [2] 11.43 km (18.2 kph) +142m
shoes: Charge Mixer

11.427km with 142m climb in 0:37:38. Home.
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Sunday Nov 11, 2018 #

7 AM

Orienteering 27:27 [2] 2.68 km (10:14 / km) +81m 8:53 / km

2.684km with 81m climb in 0:27:27. Checking flags and putting out 2 more for the day event.
Uploaded with IpBike

8 AM

Orienteering 22:46 [2] 1.9 km (12:00 / km) +57m 10:26 / km

1.898km with 57m climb in 0:22:46. Putting out more flags. Very slipery fell at one point.
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9 AM

Orienteering 25:12 [2] 2.77 km (9:07 / km) +36m 8:33 / km

2.765km with 36m climb in 0:25:12. Round the last few controls before start.
Uploaded with IpBike

Saturday Nov 10, 2018 #

Event: SW League 6 - Day 2 Dark

12 PM

Orienteering 38:21 [2] 4.25 km (9:02 / km) +87m 8:11 / km

4.247km with 87m climb in 0:38:21. Putting out first set of flags. Very wet.
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2 PM

Orienteering 31:22 [2] 3.46 km (9:05 / km) +81m 8:07 / km

3.456km with 81m climb in 0:31:22. Second set of flags. Stoped raining.
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3 PM

Orienteering 28:52 [2] 3.17 km (9:07 / km) +37m 8:36 / km

3.169km with 37m climb in 0:28:52. Last set of flags.
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Friday Nov 9, 2018 #

7 AM

Cycling 33:00 [2] 10.63 km (19.3 kph) +66m
shoes: Charge Mixer

10.633km with 66m climb in 0:33:00. Work. Dry!
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Thursday Nov 8, 2018 #

7 AM

Cycling 35:04 [2] 10.66 km (18.2 kph) +64m
shoes: Charge Mixer

10.657km with 64m climb in 0:35:04. Work.
Uploaded with IpBike

6 PM

Cycling 34:34 [2] 10.43 km (18.1 kph) +106m
shoes: Charge Mixer

10.432km with 106m climb in 0:34:34. Home.
Uploaded with IpBike

Wednesday Nov 7, 2018 #

7 AM

Cycling 34:33 [2] 10.59 km (18.4 kph) +83m
shoes: Charge Mixer

10.590km with 83m climb in 0:34:33. Work wet.
Uploaded with IpBike

6 PM

Cycling 45:21 [2] 11.55 km (15.3 kph) +143m
shoes: Charge Mixer

11.547km with 143m climb in 0:45:21. Home wet.
Uploaded with IpBike

Tuesday Nov 6, 2018 #

7 AM

Cycling 32:14 [2] 10.6 km (19.7 kph) +64m
shoes: Charge Mixer

10.599km with 64m climb in 0:32:14. Work.
Uploaded with IpBike

1 PM

Cycling 32:57 [2] 10.42 km (19.0 kph) +108m
shoes: Charge Mixer

10.419km with 108m climb in 0:32:57. Home half day.
Uploaded with IpBike

4 PM

Orienteering 27:47 [2] 3.54 km (7:52 / km) +116m 6:45 / km

3.535km with 116m climb in 0:27:47. Putting out flags for beginners night o.
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7 PM

Orienteering 35:37 [2] 4.65 km (7:40 / km) +430m 5:14 / km

4.647km with 430m climb in 0:35:37 shadowing around the night o. Wet and not good with glasses on.

13 out which was good considering.
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Monday Nov 5, 2018 #

7 AM

Cycling 31:20 [2] 10.42 km (20.0 kph) +65m
shoes: Charge Mixer

10.423km with 65m climb in 0:31:20. Work.
Uploaded with IpBike

5 PM

Cycling 31:59 [2] 10.02 km (18.8 kph) +102m
shoes: Charge Mixer

10.017km with 102m climb in 0:31:59.. Home.
Uploaded with IpBike

Sunday Nov 4, 2018 #

9 AM

MTBO race 2:29:18 [4] 51.53 km (2:54 / km) +857m 2:41 / km
shoes: Lux

51.526km with 857m climb in 2:36:13. Cannock rocket. 3 hour mtbo score. Odds and evens format. Fairly clear clearable after half an hours going. Started behind mark and took a bit of time to get away and he was never too far off. A bit of time looking for 123 but ok on rest.

6 mins up in the end but q good number cleared. We need bonus points.
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Saturday Nov 3, 2018 #

5 PM

Orienteering race 53:43 [2] 6.37 km (8:26 / km) +379m 6:30 / km

6.373km with 379m climb in 60:41. First wnl event of the year Sheepscoumbe. A bit scrappy with the nav. lost time at 223, 224, 213 and 216. Not so bad afterwards. Finding the brashing on the steep slope hard. No time for the 3 big pointers in the open and a real lung buster of a finish as it was. Well beaten by Matt who avoided the climb better than me and got to the other 3 big scorers.
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