Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 31 days ending Jul 31, 2011:

activity	#	time	miles		km		+m	load
Cycling	49	38:40:27	542.39	(14.0/h)	872.9	(22.6/h)	8510	5123.0
Running	13	9:44:24	57.48	(10:10)	92.5	(6:19)	2140	1526.3
MTBO	2	1:27:26	15.29	(5:43)	24.6	(3:33)	580	354.8
Orienteering	1	1:21:38	6.34	(12:53)	10.2	(8:00)	375	408.2
Total	55	51:13:55	621.5	(4:57)	1000.2	(3:04)	11605	7412.3

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Sunday Jul 31, 2011 #

10 AM

Cycling (mtb) 59:58 14.5 km (14.5 kph) +350m
shoes: Blur

CawmCarn. middle ring started jumping badely, did it a coupkle of times last week. Combined with a bit to much sag at the back I managed to come a right croper going up the climb after toll gate, suden spin of the cranks and the peddle hit a rock uncliping me and before I knew it I was heading 2 or 3 meaters down the slope off the side of the track. Bashed my shin a bit but alright apart from that, took a bit of getting the bike back up the bank as it was rather slipery. The strap managed to come off the computer in the fall and I ended up with it in my jersy pocket, where it did not seam to collect data all the way. Did not go and do a second lap was frustrating not being able to push properly to stop the chain jumping.

I have a new middle ring ready to fit this afternoon.

13.771 00:48:38 16.9 00:55:52 14.7 352 -366 5.2
00:04:33 00:19:26 00:18:48 00:07:11 00:00:00 159 137

Saturday Jul 30, 2011 #

Note
(rest day)

Did not go out. Back bad this morning so decided to take it easy. Improved a good bit with a painkiller, have done some stretching and was feeling good enough to mow the lawn this afternoon. Hopefully get out tomorow but it seams to go bad as I sleep...

Friday Jul 29, 2011 #

8 AM

Cycling (road) 31:29 [2] 11.8 km (22.5 kph) +80m

ITW. Back bad again overnight.
11.805 00:31:29 22.4 00:33:23 21.2 83 -88 1.4

6 PM

Cycling (road) 34:28 [2] 12.6 km (21.9 kph) +90m
shoes: Charge Mixer

HFW. Not right, Bloated as well as back trouble, was undoing the buttom on my trousers. slow trip home made sure I did not push at any point.
12.654 00:34:28 22 00:37:47 20 96 -88 1.4

Thursday Jul 28, 2011 #

8 AM

Cycling 30:03 [2] 11.8 km (23.6 kph) +80m
shoes: Charge Mixer

ITW
11.868 00:30:03 23.6 00:32:00 22.2 82 -87 1.4

7 PM

Cycling (road) 38:10 [3] 14.6 km (23.0 kph) +110m
shoes: Charge Mixer

14.679 00:38:10 23 02:14:53 6.5 51 -70 0.8

Running (mixed) 40:00 [4] 7.0 km (5:43 / km) +300m 4:42 / km

Westbury training in Blaze with Felix. I was not sure I was up to this as I have not been good since doing the 10k last Friday. Then my lower back started giving me gip last night. I did a good long warmup and stretch though and was OK, pushing on exspecialy on the flat and the downs trying to recover a bit on the ups while Felix went ahead and came back from the top. Some different bits, up the scree slope and some off track downs in places. I think felix is going down better I did not just drop him down the beach grove like before but I did manage to get away when going off track and though the undergroth. came back slowly from the entrance to the cemetry whereas Felix pushed on and did a lap of the field to get up to 50 mins.

Running warm up/down 20:00 [1] 1.5 km (13:20 / km)

Decent warmup and then Niel flimed me afterwards to checkout my style....

Wednesday Jul 27, 2011 #

8 AM

Cycling (road) 29:23 [2] 11.8 km (24.1 kph) +80m
shoes: Charge Mixer

ITW
11.862 00:29:23 24.2 00:30:33 23.2 82 -86 1.4

6 PM

Cycling (road) 31:08 [2] 12.7 km (24.5 kph) +90m
shoes: Charge Mixer

HFW
12.729 00:31:08 24.5 00:34:54 21.8 92 -86 1.3

Tuesday Jul 26, 2011 #

8 AM

Cycling 30:01 [2] 11.8 km (23.6 kph) +80m
shoes: Charge Mixer

ITW
11.87 00:30:01 23.7 00:32:25 21.9 82 -89 1.4

5 PM

Cycling (road) 32:47 [2] 12.7 km (23.2 kph) +90m
shoes: Charge Mixer

HFW
12.773 00:32:47 23.3 09:43:06 1.3 91 -89 1.4

Running 1:05:00 [2] 8.0 km (8:08 / km) +100m 7:39 / km

Bok training. Filand inn. Not going at all well calves stif to start with but got better. hips / buttocks stiff. strugeling to keep up. 10k races are bad for me I think.

Monday Jul 25, 2011 #

8 AM

Cycling (road) 38:56 [2] 14.6 km (22.5 kph) +90m
shoes: Charge Mixer

ITW via postoffice delivery center to pick op Package, 500ml of Squirt and some pimping jocky wheels. Feeling tired.

14.601 00:38:56 22.5 00:43:02 20.3 96 -101 1.3

6 PM

Cycling (road) 49:28 [2] 18.5 km (22.4 kph) +180m
shoes: Charge Mixer

Work to Blais then on home. just before going up the hill to the downs I got past by a woman in cyceling kit but if you had had to guess an Athletics event you would of said shotput or hammer. I had to work far harder than I normaly would to stay behind her. she was clearly working herself as she looked to run out of puff 50m from the top and all of a suddon I was going past her.

18.485 00:49:28 22.4 02:06:07 8.7 179 -181 1.9

Running 35:00 [3] 4.0 km (8:45 / km) +250m 6:40 / km

just a short session 4 hills at Blaise. Not going very well, realy strugeling to run up the beach grove in particular.

Niel wants me to do 50 minutes fast hilly with Fielix on Thursday, I better be feeling a bit faster or it's not going to very good training for Fielix.

Sunday Jul 24, 2011 #

10 AM

Cycling (MTB) 2:08:38 31.3 km (14.6 kph) +820m
ahr:137 max:161 shoes: Blur

Basicaly two laps of Cawm carn but I did the first single track to the road and managed to loose the computer so looped back round the road back down to the car park and did the first bit again found it by the side of the track and put it back on again.

First proper lap was just behind someone quick after puting computer back on. Better on the technical stuff than me but I gained just a bit on the climbs, he stoped a couple of times and I got in front but come the downs he closed up very quickly so I let him though and tried to follow but that did not last for long as he was a good bit quicker. The top freeride bit was shut so the lap was effectivly short.

28.311 01:57:18 14.4 02:11:33 12.9 777 -775 5.4
00:12:20 00:42:35 00:40:41 00:22:52 00:00:10 161 137

From _________________________________________________________________bike_logs

Saturday Jul 23, 2011 #

10 AM

Cycling (road) 3:51:37 95.9 km (24.8 kph) +1200m
ahr:125 max:167

Severn saturday run. Chepstow, low route lanes initaly then A48 to Park Seymor. Up to Wentwood on the new route so new to everyone but me. fairly hard not realy feeling on top form, good job no-one realy good there just held off Mark Willkinson. Then all the way along the ridge then down to Tintern, Up Brockwier climb and back to Chepstow. Fairly knackered heading home.

95.991 03:48:19 25.2 16:22:35 5.8 1209 -1204 2.5
01:25:01 01:38:41 00:26:07 00:16:21 00:05:27 167 125

From _________________________________________________________________bike_logs

Friday Jul 22, 2011 #

8 AM

Cycling (road) 29:20 [2] 11.8 km (24.1 kph) +80m
shoes: Charge Mixer

ITW. Quick, think I got a good run stopage wise.
11.881 00:29:20 24.3 00:30:55 23 80 -89 1.4

7 PM

Cycling (road) 54:30 [2] 19.0 km (20.9 kph) +110m
shoes: Charge Mixer

Work down to do the mob match then on home. Wet comming home and I ran out of energy by the end, should of taken another banana to have one after racing.
19.076 00:54:30 21 12:40:14 1.5 115 -112 1.1

Running race (road) 38:46 [5] 10.0 km (3:53 / km)

Mob match on the Tow path course. A lot more people than the last time I did it. Set off just behind the quickest two westbury girls, but could not keep the pace, Calfes very stiff for the first 3-4km but then loosened up 19.41 at the turn but I managed to pick it up well comming back. Was passing people but could not stay with the old guy from Cleavdon going even quicker. Started pissing down for the last 2 km.

Somthing like 45th relativly pleased, last time I ran the course I was just under 40 so a minute better than that. just over 5.30 off my PB set 10 years ago on the same course and similar conditions although probobly wetter still then.

Matt looked to be going well was in 2nd when he past me at the turn. 8 B&W in the top 10, they did not do it a few years back.

Running warm up/down (field) 10 [1] 1.0 km (10 / km)

Warm up.

Thursday Jul 21, 2011 #

8 AM

Cycling (road) 30:35 [2] 11.8 km (23.1 kph) +80m
shoes: Charge Mixer

ITW. Shoes still wet and my winter boots have shrunk so I could only get them on with a degree of pain. I broke the strap on my old racing shoes the other week so damp feet.
11.921 00:30:35 23.3 00:33:19 21.4 80 -91 1.4

6 PM

Cycling (road) 30:17 12.6 km (25.0 kph) +90m
shoes: Charge Mixer

HFW Flat out for the last two mins as it thretened to piss down.
12.616 00:30:17 24.9 00:32:18 23.4 92 -87 1.4

Wednesday Jul 20, 2011 #

8 AM

Cycling (road) 32:30 [2] 11.8 km (21.8 kph) +80m
shoes: Charge Mixer

ITW

6 PM

Cycling (road) 32:30 [2] 12.6 km (23.3 kph) +90m
shoes: Charge Mixer

HFW. Pissing down. Absolutly soaked by the time I got home even with cag on.

Tuesday Jul 19, 2011 #

8 AM

Cycling 31:18 [2] 11.8 km (22.6 kph) +80m
shoes: Charge Mixer

ITW
11.672 00:31:18 22.3 00:35:09 19.9 79 -59 1.1

5 PM

Cycling (road) 31:39 [2] 12.6 km (23.9 kph) +90m
shoes: Charge Mixer

HFW
12.671 00:31:39 24 00:37:51 20 94 -91 1.4

7 PM

Running (mixed) 1:00:00 [2] 9.0 km (6:40 / km) +150m 6:09 / km

Bok training. Lord nelson Cleave. Up through Kings wood down though Goblin coumb. Some realy nice bits of wood on the route with open beach wood. Also some dense looking veg but I think you could still have an event there even at this time of year. Too bad we can not get permission.

The decent down Goblin coumb was rather muddy but it's a good track though the gorge with speep wooded rocky limestone terain on either side of the main path. Maybe good terain training for France?

C • Goblin Combe 2

Monday Jul 18, 2011 #

11 AM

Cycling (road) 33:10 [2] 11.8 km (21.3 kph) +80m
shoes: Charge Mixer

ITW Late morning after waiting for my fork to get delivered back after being serviced.
11.944 00:33:10 21.6 07:46:32 1.5 82 -86 1.4

6 PM

Cycling (road) 50:25 [2] 18.4 km (21.9 kph) +190m

Work to Blaze then on home.

18.463 00:50:25 21.9 01:48:27 10.2 187 -185 2

Running (mixed) 30:00 [2] 4.0 km (7:30 / km) +120m 6:31 / km

Westbury training. Started with wendys group but strugeling to keep up so let them go and had a good stretch. A bit better after this, just did a loop around eather side of the valley. Legs knew they had been working at the weekend.

Sunday Jul 17, 2011 #

2 AM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km) +20m 9:05 / km

Bit of warming up waiting for Roger to come in.

Orienteering race (Night Relay) 1:21:38 [5] 10.2 km (8:00 / km) +375m 6:46 / km

Long Night at Harvester for Handicap team. Started with Richard Barret and Chris Mc.Sweeny. Together up the long run out through 1 and 2 chaseing hard after Richard uphill to 3 we all missed a path I felt we were going down too much and cut in and back looking for the flag finding it first but notthe others 1.30 lost. Hard time keeping with Richard 4,5,6 lost him going to 7 and then cut up from the stream when I should of just followed the lower path lost another 30secs but Richard must of messed up as he ended up behind me 8 to 9 and followed to 10 and 11 road crossing lost 15 seconds here missing a path.

From the road crossing Richard was hesitant and aparently went to 21 not 12 so I was by myself. Just tried to keep it together going well around the paths to get to good solid attackpoints. missed a path going to 14 30sect but everything else good. Good reflectors on Kites made life a lot easier than it would of been without them. Fairly knackered from the road crossing back did not feel like I was going very well phisicaly but kept right on top of the nav.

Ended up 6th 14 mins up and Richard and Chris. 10 on Simon Bourn and 8 on Dave Peel so good compared to my contempories but 18 down on Cranny.

Ended up 3rd hanicap team behind SYO and BAOC.

Saturday Jul 16, 2011 #

Event: Harvester Relay Weekend

Note
(rest day)

Given the rain I will skip the Severn Saturday and rest up ready for the Harvester early tommorow morning. Looking forward to my ungaffled long night leg. Got to try and be clean though all that holly...

Friday Jul 15, 2011 #

8 AM

Cycling (road) 30:48 [2] 11.8 km (23.0 kph) +90m
shoes: Charge Mixer

ITW
11.863 00:30:48 23.1 00:32:11 22.1 86 -89 1.4

5 PM

Cycling (road) 30:53 [2] 12.6 km (24.5 kph) +100m
shoes: Charge Mixer

HFW
12.648 00:30:53 24.5 00:35:01 21.6 98 -89 1.4

Thursday Jul 14, 2011 #

8 AM

Cycling (road) 29:00 [2] 11.8 km (24.4 kph) +80m
shoes: Charge Mixer

ITW
11.71 00:28:42 24.4 00:32:44 21.4 79 -87 1.4

7 PM

Cycling (road) 33:34 [2] 14.2 km (25.4 kph) +110m
shoes: Charge Mixer

Work to coumb dingle and back home

14.22 00:33:53 25.1 02:02:13 6.9 78 -59 0.9

Running (mixed) 50:00 [3] 7.0 km (7:09 / km) +300m 5:53 / km

5 hills in Blaze. started off feeling ok but fairly stiff and knacked at the end comming back through the cemetory.

Wednesday Jul 13, 2011 #

8 AM

Cycling (road) 29:01 [2] 11.8 km (24.4 kph) +80m
shoes: Charge Mixer

ITW must of been a tail wind.
11.841 00:29:01 24.4 00:30:04 23.6 0 0 0

6 PM

Cycling (road) 30:45 [2] 12.6 km (24.6 kph) +90m
shoes: Charge Mixer

HFW
12.663 00:30:45 24.7 00:34:33 21.9 93 -86 1.4

Tuesday Jul 12, 2011 #

8 AM

Cycling (road) 29:26 [2] 11.8 km (24.1 kph) +80m
shoes: Charge Mixer

ITW
11.841 00:29:26 24.1 00:31:18 22.6 82 -87 1.4

6 PM

Cycling (road) 31:49 [2] 12.6 km (23.8 kph) +90m
shoes: Charge Mixer

HFW bit of a head wind.

12.675 00:31:49 23.9 00:36:23 20.9 94 -89 1.4

7 PM

Running (field) 1:05:00 [2] 11.0 km (5:55 / km) +70m 5:44 / km

Bok training. Chipping sodbury. Standard sort of run but a bit lost going through the lanes in town at the end. Quite a maze of small paths, next urban map? Fely I was running fairly well.

Found out the Harvester will have lots and lots of controls ne realy long legs and the long night is ungaffled...

Monday Jul 11, 2011 #

8 AM

Cycling (road) 32:30 [2] 11.8 km (21.8 kph) +90m
shoes: Charge Mixer

ITW
11.878 08:34:35 1.3 20:51:22 0.5 85 -96 1.5

7 PM

Cycling (road) 50:58 [2] 18.6 km (21.9 kph) +180m
shoes: Charge Mixer

Work to Blaze then on home.
18.618 00:50:58 20 01:36:39 27.9 187 -179 2.3

Running (fell) 30:00 4.0 km (7:30 / km) +300m 5:27 / km

Late getting down to blaze. Ran 4 hills with shortest route in between. pushed the ups a bit.

Was Westbury Wipeout junior race. Looked like a realy fun course from what I saw but I would of strugled ducking down to get under the bridges up the stream. Would of been interesting it it had rained a bit today...

Sunday Jul 10, 2011 #

9 AM

Cycling (road) 2:30:00 [2] 64.0 km (25.6 kph) +600m
shoes: Scott RC1

Shirenewton devauden route. nice steady recovery ride.

Saturday Jul 9, 2011 #

Event: Sheffield MTBO Weekend

12 PM

MTBO race 59:59 [5] 17.6 km (3:24 / km) +450m 3:01 / km
max:180 shoes: Blur

Wharncliffe MTBO. A bit of a delayed start as the course was replanned in the marning and the maps needed amending. At least fairly well warmed up.

Going to one on the first rough bit the front fork bottomed out hard at about half travel, I ended up off ther bike in the stream... Frustrating riding on the rough stuff all the way around as I had the right bike but the fork just meant I could not push hard like I wanted to and on the downhill bits it was bottoming out virtualy straight away and I ended up running most of them.

Nav useless, doubled back at junction at 2 30 secs. went straight down road instead of along power lines for 3 then doubled back instead of carrying on from where I was when I realised my error 2 mins. Went straight past 10 thinking 11 was next 1.30...

A bit frustrating, the nav was useless and even with the folk if I had just not been stupid I should of been up the front...

Need to find manual for fork as somthing is not right.

29.664 01:42:51 17.3 20:56:09 1.4 658 -670 4.4
00:22:14 00:24:02 00:08:26 00:10:32 00:47:05 180 143

From ___________________________________________________________________bike_logs

C • Bad day at the office!? 3

Cycling warm up/down 40:00 [2] 12.0 km (18.0 kph) +150m
shoes: Blur

Warm up and back after finish. Lots of up and down the track by the start waiting for a map.

3 PM

MTBO 27:27 [2] 7.0 km (3:55 / km) +130m 3:35 / km
shoes: Blur

Collecting in 3 controls.

7.088 00:27:27 15.4 02:34:40 2.7 129 -133 3.6

Friday Jul 8, 2011 #

8 AM

Cycling (road) 31:33 [3] 11.8 km (22.4 kph) +80m
shoes: Charge Mixer

ITW
11.866 00:31:33 22.5 00:33:04 21.5 87 -93 1.5

3 PM

Cycling (road) 32:00 [3] 12.6 km (23.6 kph) +90m
shoes: Charge Mixer

HFW Punctured...

12.297 00:30:15 24.3 00:48:07 15.3 95 -92 1.5

Thursday Jul 7, 2011 #

8 AM

Cycling (road) 34:34 [2] 11.8 km (20.5 kph) +80m
shoes: Charge Mixer

ITW windy.
11.853 00:34:34 20.5 00:37:51 18.7 83 -93 1.4

7 PM

Cycling (road) 37:49 [2] 14.7 km (23.3 kph) +120m
shoes: Charge Mixer

Work to coumb dingle then on home.
14.694 00:37:49 23.3 01:53:31 7.7 126 -120 1.6

Running (mixed) 35:00 [2] 6.0 km (5:50 / km) +100m 5:23 / km

Slight pull in right buttock setting off so no efforts just a gentle run though Blaise. Feeling better at the end.

Wednesday Jul 6, 2011 #

8 AM

Cycling (road) 31:43 [2] 11.8 km (22.3 kph) +80m
shoes: Charge Mixer

ITW
11.856 00:31:43 22.4 14:09:26 0.8 84 -89 1.4

7 PM

Cycling (road) 29:42 [2] 12.6 km (25.5 kph) +100m

HFW a bit wet.
12.671 00:29:42 25.5 00:32:06 23.6 97 -87 1.4

Tuesday Jul 5, 2011 #

8 AM

Cycling (road) 30:08 [2] 11.8 km (23.5 kph) +80m
shoes: Charge Mixer

ITW
11.839 00:30:08 23.5 00:32:04 22.1 83 -89 1.4

5 PM

Cycling (road) 30:29 [2] 12.6 km (24.8 kph) +100m
shoes: Charge Mixer

HFW
12.637 00:30:29 24.8 00:33:39 22.5 98 -88 1.4

7 PM

Running 1:00:00 [2] 11.0 km (5:27 / km) +200m 5:00 / km

Bok training. The Swan. Only PaulG Pete and myself. Usual route flat bit first then the hills. Going better than I expected after raceing yesterday. Good steady pace with very little stoping probobly helped.

Monday Jul 4, 2011 #

Event: Blaise Blaze 2

8 AM

Cycling (road) 30:15 [2] 11.8 km (23.4 kph)
shoes: Charge Mixer

ITW
11.829 00:30:15 23.4 00:33:06 21.4 78 -83 1.3

6 PM

Cycling (road) 48:55 [2] 18.6 km (22.8 kph) +180m
shoes: Charge Mixer

Work to Blaze for Blazer then on home.

18.601 00:48:55 22.8 02:46:30 6.7 185 -178 1.9

7 PM

Running race (mixed) 25:28 [5] 6.0 km (4:15 / km) +200m 3:38 / km

Blaze Blazer. Not going as well as a month back. Normal statergy slow up fast flat and down. Ran a good bit with keith passing me up then comming back at him on the flat and down, got a big enough gap though field before last hill. Just piped by Duncan at the top but he was well hampered by forgetting his shoes and runing in a pair of pumps.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +30m 9:18 / km

some warming up and back to the clubhouse after the race.

Sunday Jul 3, 2011 #

10 AM

Cycling (MTB) 1:56:00 30.0 km (15.5 kph) +780m
shoes: Blur

couple of laps of Cawm carn. Busy in the carpark but did not have much traffic trouble out there, past most people when they were standing still and those riding got out of the way well. Steady up the first time good quick on the down 60 mins. Pushed on a bit more on the up for the second lap but not flat out eneded with a 56 so not a bad lap time. Arms and fingers getting a bit pumped by bottom of of the final decent.

Think I should take a bit of air out of the front fork, looking at the dust marks afterwards I was only using about half of the travel, whereas I am about 80-90% at the back.

Saturday Jul 2, 2011 #

10 AM

Cycling (road) 2:45:00 74.0 km (26.9 kph) +600m
shoes: Scott RC1

Severn Saturday ride. 10 out. Up to shirenewton via small lane with RB from chepstow. realised I had not bottles in the vilage so did n ot push the climb staying with the back markers but still 155 heart rate so not that easy. Most headed off for Usk and the normal decent route from wentwood which will be a real Bastard going up. I think its 15+% for about 1km+. I headed to Tintern with James and Mark smith good steady pace. got a drink in Tintern and headed straight back. Feeling a bit tired by the end but the pace was not that quick.

From _________________________________________________________________bike_logs

Friday Jul 1, 2011 #

8 AM

Cycling (road) 29:09 [2] 11.8 km (24.3 kph) +80m
shoes: Charge Mixer

ITW
11.832 00:29:09 24.3 00:29:44 23.8 82 -88 1.4

6 PM

Cycling (road) 32:06 [2] 12.6 km (23.6 kph) +90m
shoes: Charge Mixer

HFW
12.652 00:32:06 23.6 00:34:38 21.9 96 -87 1.4

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