Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 30 days ending Apr 30, 2019:

activity	#	time	miles		km		+m	load
Cycling	42	22:51:28	271.53	(11.9/h)	436.99	(19.1/h)	3738	2742.9
Running	6	6:06:31	31.27	(11:43)	50.32	(7:17)	1726	733.0
MTBO	2	5:49:52	73.66	(4:45)	118.55	(2:57)	1949	1035.9
Orienteering	6	5:09:59	26.99	(11:29)	43.43	(7:08)	779	777.9
Walking	2	13:19	0.8	(16:41)	1.28	(10:22)	2	26.6
Total	56	40:11:09	404.25	(5:58)	650.57	(3:42)	8194	5316.4

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Tuesday Apr 30, 2019 #

7 AM

Cycling 31:44 [2] 10.65 km (20.1 kph) +64m
shoes: Charge Mixer

10.652km with 64m climb in 0:31:44. Work. Nice morning.
Uploaded with IpBike

5 PM

Cycling 31:07 [2] 10.43 km (20.1 kph) +103m
shoes: Charge Mixer

10.434km with 103m climb in 0:31:07. Home.
Uploaded with IpBike

7 PM

Orienteering 43:37 [2] 6.36 km (6:51 / km) +160m 6:05 / km

6.365km with 160m climb in 0:43:37. Shadowing around some of the permanent controls in blaise. Went some new places which was fun.
Uploaded with IpBike

Monday Apr 29, 2019 #

7 AM

Cycling 31:42 [2] 10.65 km (20.2 kph) +62m
shoes: Charge Mixer

10.648km with 62m climb in 0:31:42. Work.
Uploaded with IpBike

6 PM

Cycling 31:52 [2] 10.41 km (19.6 kph) +105m
shoes: Charge Mixer

10.411km with 105m climb in 0:31:52. Home.
Uploaded with IpBike

Sunday Apr 28, 2019 #

Event: Midland MBO Melbourne

9 AM

MTBO race 3:01:48 [2] 68.55 km (2:39 / km) +699m 2:31 / km
shoes: Lux

68.546km with 699m climb in 2:55:30. Midland mtbo 3 hour score. Melbourne just north of Ashby new for me. Still riding fast even with a day of rain. A big anti clockwise loop taking in the real mountain biking early some nice fast tracks. Started skipping after 1:30 as clearly not clearable. A couple of minute or two errors after missing the path. A minute waiting for the womens road race to go as I turned onto there loop. Got a tow latter on though from a single rider which was good. Final climb up to the church on breedan hill was hard work when running out of time. Good to get up there though as always looked at it off the A42.

458 points was 4th winner only 469 so not far off. Just needed to be that 5 minutes quicker to get one more 15 pointer at end.

GPS post it for a good bit for no knowing reason.
Uploaded with IpBike

Friday Apr 26, 2019 #

7 AM

Cycling 33:02 [2] 10.66 km (19.4 kph) +64m
shoes: Charge Mixer

10.659km with 64m climb in 0:33:02
Uploaded with IpBike

5 PM

Cycling 29:52 [2] 10.41 km (20.9 kph) +106m
shoes: Charge Mixer

10.415km with 106m climb in 0:29:52. Home.
Uploaded with IpBike

Thursday Apr 25, 2019 #

7 AM

Cycling 34:42 [2] 10.66 km (18.4 kph) +67m
shoes: Charge Mixer

10.659km with 67m climb in 0:34:42. Work.
Uploaded with IpBike

6 PM

Cycling 23:25 [2] 7.23 km (18.5 kph) +102m
shoes: Charge Mixer

7.231km with 102m climb in 0:23:25. To coumb dingle.
Uploaded with IpBike

7 PM

Running 58:35 [2] 7.06 km (8:18 / km) +365m 6:35 / km

7.064km with 365m climb in 0:58:35. Blaise 5 hills. Top down and straight back up style.
Uploaded with IpBike

8 PM

Cycling 27:22 [2] 9.37 km (20.5 kph) +85m
shoes: Charge Mixer

9.373km with 85m climb in 0:27:22
Uploaded with IpBike

Wednesday Apr 24, 2019 #

7 AM

Cycling 30:01 [2] 10.48 km (20.9 kph) +64m
shoes: Charge Mixer

10.481km with 64m climb in 0:30:01. Work.
Uploaded with IpBike

6 PM

Cycling 36:06 [2] 11.31 km (18.8 kph) +137m
shoes: Charge Mixer

11.312km with 137m climb in 0:36:06. Home.
Uploaded with IpBike

Tuesday Apr 23, 2019 #

7 AM

Cycling 30:25 [2] 10.49 km (20.7 kph) +65m
shoes: Charge Mixer

10.490km with 65m climb in 0:30:25. Work.
Uploaded with IpBike

5 PM

Cycling 34:59 [2] 10.32 km (17.7 kph) +100m
shoes: Charge Mixer

10.319km with 100m climb in 0:34:59. Home.
Uploaded with IpBike

Monday Apr 22, 2019 #

11 AM

Orienteering race 50:38 [2] 7.41 km (6:50 / km) +95m 6:25 / km

7.414km with 95m climb in 0:46:25. JK relay mens 120 3rd leg. Toe not so bad after the rest yesterday.

Not really in the fight and would of been against olly Jhonston if I had been so not much pressure. Just as well as I had nothing in the legs just no speed. 30s miss at 17 15s at 20 but clean otherwise some nice woods.
Uploaded with IpBike

7 PM

Walking 6:48 [2] 0.62 km (11:00 / km) +2m 10:50 / km

0.618km with 2m climb in 0:06:48. Test walk. Toe virtually pain free. Good but I whish I knew the reason.
Uploaded with IpBike

Saturday Apr 20, 2019 #

1 PM

Orienteering race 44:33 [5] 6.54 km (6:49 / km) +120m 6:15 / km

6.537km with 120m climb in 0:43:24. Jk middle windmill hill. Toe worse than yesterday no reap warm-up just straight into it and ignore the pain.

A reasonable run technically. Bit confused for 2 went through fence for 5m befor realising 15s. Round hill for 5. 10 across canal turns out I had not crossed where I thought confused by banks exiting 9 mixing up with what I had crossed earlier. Fortunately with.minute man and he turned opposite way to what I was going to do which made me check. 19 missed pit on top ended up on one below 20s. Control pick to finish suited me well as really tiring and the need to concentrate kept me good.

6:47 off James in 12th I think is good considering my state pleased with the run.

Will take tomorrow off no way toe will last 10km.
Uploaded with IpBike

Friday Apr 19, 2019 #

Event: JK 2019

11 AM

Orienteering race 43:48 5.48 km (7:59 / km) +19m 7:51 / km
ahr:127 max:175

5.483km with 19m climb in 0:48:11. Warm up jk sprint and back to van afterwards.

Toe saw out of van but better after going to get number from assembly. Eased off more after the pain killers kicked in befor start so not to bad while out.

Trouble finding starr triangle for 1 but simple enough through to 3 realised there was mo pace in my legs. Slight hesitation checking gap for 4. North to 5 but there looks to be a twisty south route 10s. Simple then to 14 but feelingsby slow. Could not work out which side 15 was on so went via near side 20s. Simple from there but no pace.

5 of 9 as I finished and already 2 mins down. So not going to be much to shout about with my early start.

Toe hurting more again now back feeding up.
Uploaded with IpBike

Thursday Apr 18, 2019 #

7 AM

Cycling 31:12 [2] 10.57 km (20.3 kph) +64m
shoes: Charge Mixer

10.573km with 64m climb in 0:31:12. Work.
Uploaded with IpBike

5 PM

Cycling 34:13 [2] 10.3 km (18.1 kph) +99m
shoes: Charge Mixer

10.301km with 99m climb in 0:34:13. Home over dressed.
Uploaded with IpBike

Wednesday Apr 17, 2019 #

7 AM

Cycling 32:08 [2] 10.53 km (19.7 kph) +65m
shoes: Charge Mixer

10.530km with 65m climb in 0:32:08. Work foggy.
Uploaded with IpBike

5 PM

Cycling 46:57 [2] 13.54 km (17.3 kph) +156m
shoes: Charge Mixer

13.544km with 156m climb in 0:46:57. Home.
Uploaded with IpBike

Tuesday Apr 16, 2019 #

7 AM

Cycling 33:43 [2] 10.58 km (18.8 kph) +63m
shoes: Charge Mixer

10.580km with 63m climb in 0:33:43. Work. No sensors screen off test.
Uploaded with IpBike

5 PM

Cycling 33:35 [2] 10.31 km (18.4 kph) +105m
shoes: Charge Mixer

10.310km with 105m climb in 0:33:35. Home.
Uploaded with IpBike

7 PM

Running 1:01:50 [2] 8.69 km (7:07 / km) +249m 6:13 / km

8.694km with 249m climb in 1:01:50. Bok training the priory. Standard route but the shorter finish unlike recent years. Blue bells out in the wood. Toe not too happy but survived.
Uploaded with IpBike

Monday Apr 15, 2019 #

Note

Right big toe giving me pain. It's been a bit troublesome for about a week with no good cause but its got worse over the weekend and I was limping around the office today although I did think it was a bit better after the walk to buy lunch for the week.

Danger I want be able to lead the run Tuesday. Seriously hope it clears up for the JK.

C • JK 2

7 AM

Cycling 32:02 [2] 10.61 km (19.9 kph) +69m
shoes: Charge Mixer

10.614km with 69m climb in 0:32:02. Work.
Uploaded with IpBike

5 PM

Cycling 39:49 [2] 11.41 km (17.2 kph) +145m
shoes: Charge Mixer

11.408km with 145m climb in 0:39:49. Home screen off test.
Uploaded with IpBike

Sunday Apr 14, 2019 #

Event: BMBO Event 5 - The Wentwood

10 AM

MTBO race 2:48:04 [4] 50.0 km (3:22 / km) +1250m 2:59 / km
shoes: Lux

Wentwood 3 hour MTBO. Guessing distance and climb as I forgot my phone... Good course got me on a few new bits of singletrack. Terrain was riding very fast with the dry weather. Not obvious route, took reds first and changed down the far end but a number of occasions not sure of the best route even with the order I was doing. Fairly sure of clearing at changeover after only 75 mins but second half I think was more hilly and the hill to finish was hard. 4 seconds off getting into the next bonus minute.

Was leading when I left but was not hanging around as wanted to get home to watch Paris Roubaix.

Took the win from Mark and Mark. Lost a couple of minutes on 23 to 19 going around to the east not the west like most of the others did. Lost a minute and a half on 24 where Garry looked to find a shorter route down to the lake. Need to go and look at this some time to see what it's like.

7 PM

Walking 6:31 [2] 0.67 km (9:47 / km)

0.666km with 0m climb in 0:06:31. Test 2.2.2
Uploaded with IpBike

Saturday Apr 13, 2019 #

Event: NGOC League 4

12 PM

Orienteering race 57:37 [2] 7.51 km (7:41 / km) +275m 6:29 / km

7.507km with 275m climb in 0:57:37. Ngoc blue on Fleece hill. Nice out there today gorse well amped and a mice course. Cleared the head.
Uploaded with IpBike

Friday Apr 12, 2019 #

7 AM

Cycling 30:48 [2] 10.6 km (20.6 kph) +65m
shoes: Charge Mixer

10.601km with 65m climb in 0:30:48. Work overcast.
Uploaded with IpBike

8 PM

Cycling 36:14 [2] 10.4 km (17.2 kph) +104m
shoes: Charge Mixer

10.404km with 104m climb in 0:36:14. Home a bit wobbly after Mexit drinks. More than I am used to.

Uploaded with IpBike

Thursday Apr 11, 2019 #

7 AM

Cycling 31:53 [2] 10.63 km (20.0 kph) +64m
shoes: Charge Mixer

10.631km with 64m climb in 0:31:53. Work not a cloud in the sky and frosty.
Uploaded with IpBike

6 PM

Cycling 23:56 [2] 7.21 km (18.1 kph) +101m
shoes: Charge Mixer

7.213km with 101m climb in 0:23:56. To Westbury.
Uploaded with IpBike

Running 50:48 [2] 6.75 km (7:31 / km) +283m 6:13 / km

6.754km with 283m climb in 0:50:48. 4 hills in blaise. I need to fix some of the osm paths.
Uploaded with IpBike

8 PM

Cycling 29:57 [2] 9.4 km (18.8 kph) +84m
shoes: Charge Mixer

9.405km with 84m climb in 0:29:57. Home.
Uploaded with IpBike

Wednesday Apr 10, 2019 #

7 AM

Cycling 30:45 [2] 10.64 km (20.8 kph) +64m
shoes: Charge Mixer

10.637km with 64m climb in 0:30:45. Work.
Uploaded with IpBike

6 PM

Cycling 38:53 [2] 11.41 km (17.6 kph) +137m
shoes: Charge Mixer

11.410km with 137m climb in 0:38:53. Home.
Uploaded with IpBike

Tuesday Apr 9, 2019 #

7 AM

Cycling 30:25 [2] 10.57 km (20.9 kph) +63m
shoes: Charge Mixer

10.575km with 63m climb in 0:30:25. Work.
Uploaded with IpBike

7 PM

Running 1:12:37 [2] 10.76 km (6:45 / km) +283m 5:58 / km

10.761km with 283m climb in 1:12:37. Bok training Swinford. Big turnout 14. Glad of the excuse to take the short route with Amy to kelstone rather than over the race course. With the main group from there just taking it easy.
Uploaded with IpBike

Monday Apr 8, 2019 #

7 AM

Cycling 31:33 [2] 10.62 km (20.2 kph) +64m
shoes: Charge Mixer

10.618km with 64m climb in 0:31:33. Work damp.
Uploaded with IpBike

5 PM

Cycling 34:06 [2] 10.39 km (18.3 kph) +107m
shoes: Charge Mixer

10.393km with 107m climb in 0:34:06. Home.
Uploaded with IpBike

Sunday Apr 7, 2019 #

Event: NWO Galoppen and Yvette Baker qualifier

10 AM

Orienteering race 1:09:46 [2] 10.12 km (6:53 / km) +110m 6:32 / km

10.124km with 110m climb in 1:12:16. Nwo brown Savernake. Woods in relatively good shape but generally hard work so a bit extra for paths seemed right. Wobble at 1 then good till 8 where right and had to come back from beyond. Same again latter on at 13 just being to sloppy with bearing. Got passed by some quick people going to 15 at end when I was tiring badly.

Turns out I punshed the wrong number 1 a second depression 50m beyond what I wanted. Still good training but hope I am better in a dew weeks.
Uploaded with IpBike

Friday Apr 5, 2019 #

7 AM

Cycling 32:56 [2] 10.59 km (19.3 kph) +70m
shoes: Charge Mixer

10.590km with 70m climb in 0:32:56. Work damp.
Uploaded with IpBike

5 PM

Cycling 33:24 [2] 10.43 km (18.7 kph) +101m
shoes: Charge Mixer

10.428km with 101m climb in 0:33:24. Home.
Uploaded with IpBike

Thursday Apr 4, 2019 #

7 AM

Cycling 34:12 [2] 10.63 km (18.6 kph) +70m
shoes: Charge Mixer

10.633km with 70m climb in 0:34:12. Work wet.
Uploaded with IpBike

6 PM

Cycling 23:15 [2] 7.2 km (18.6 kph) +104m
shoes: Charge Mixer

7.205km with 104m climb in 0:23:15. To Westbury.
Uploaded with IpBike

Running 53:05 [2] 7.09 km (7:29 / km) +259m 6:20 / km

7.093km with 259m climb in 0:53:05. 3 hills in Blaise. Slippery so avoided steep ones. Some blue bells coming and the early rodies in flower.
Uploaded with IpBike

8 PM

Cycling 29:05 [2] 9.51 km (19.6 kph) +83m
shoes: Charge Mixer

9.505km with 83m climb in 0:29:05. Home.
Uploaded with IpBike

Wednesday Apr 3, 2019 #

7 AM

Cycling 32:34 [2] 10.59 km (19.5 kph) +64m
shoes: Charge Mixer

10.590km with 64m climb in 0:32:34. Work frosty. Fear for the apricots.
Uploaded with IpBike

5 PM

Cycling 31:57 [2] 10.43 km (19.6 kph) +108m
shoes: Charge Mixer

10.428km with 108m climb in 0:31:57. Home wet.
Uploaded with IpBike

Tuesday Apr 2, 2019 #

7 AM

Cycling 34:06 [2] 10.6 km (18.7 kph) +65m
shoes: Charge Mixer

10.603km with 65m climb in 0:34:06. Wet and cold feeling.
Uploaded with IpBike

5 PM

Cycling 32:50 [2] 10.42 km (19.0 kph) +108m
shoes: Charge Mixer

10.421km with 108m climb in 0:32:50. Home cold.
Uploaded with IpBike

7 PM

Running 1:09:36 [2] 9.96 km (6:59 / km) +287m 6:07 / km

9.958km with 287m climb in 1:09:36. Standard sort of portishead summer run nice route getting dark along coast path at end but managed without light just.
Uploaded with IpBike

Monday Apr 1, 2019 #

7 AM

Cycling 31:12 [2] 10.6 km (20.4 kph) +64m
shoes: Charge Mixer

10.595km with 64m climb in 0:31:12. Work. Still feeling Saturday.
Uploaded with IpBike

5 PM

Cycling 47:29 [2] 13.16 km (16.6 kph) +158m
shoes: Charge Mixer

13.158km with 158m climb in 0:47:29. Cruise home in the sun. Tired.
Uploaded with IpBike

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