Training Log Archive: Ifor

Note
(rest day)

MTBO race 2:24:48 [5] 43.5 km (3:20 / km) +500m 3:09 / km
ahr:157 max:187 shoes: Scale

Started OK but pedel started grinding after 5 or 6 controls and was bust by 11. went back close to the van so decided to swap bikes there to Scale from Blur. Lost about 3 mins here, having to re-adjust map holder clamps was the slow bit. Pleased to get route to 1st control on second map good. Messed up long 10 leg loosing another 3 mins to Al. Took bit of main road to 12 but got caught by traffic lights. Slightly off the right path to 20 as the rain started but quickly knew where I was. 3rd map was far shorter than I expected, was expecting a full map full but just 6 controls to finish. Mistake on 2nd of them but not too bad. Went left to last one around fenc but not realy sure where I was for most of the route....

3rd 4 mins off Al and 3 of Alan. Pedel and stupid error costly. HR not as high as it should be but going better then expected considering the saw throat I woke up with.

Plot. No speed after bike change.

From __________________________________________________________________________________IpBike Records

Orienteering race (score) 58:19 [5] 10.9 km (5:21 / km) +20m 5:18 / km
ahr:165 max:177

Swoc xmas score cardiff. 4 times xmas + 3 controls.
Feeling stiff especialy last quarter.

From _______________________________________________________________________________________IpBike Records

Some quirks in the graph altitude wise which I will put down to having the phone rather too well sealed in a plastic bag and leading to some quirky presure pulses as the air in the bag gets squashed and the altitude looks to fall.... need to sort out the arm strap...

Running race (fell) 29:11 [5] 5.0 km (5:50 / km) +270m 4:36 / km
ahr:171 max:186

Devils chair Dash. 40th place behind Andy Clough. Only realy good bit was the last 3-400m on the tarmac where I killed myself to get infront of the woman in front of me. 31 years since I first did it, when I was 1st boy in 17th, not sure of the time though, probobly quicker than now.

From ___________________________________________________________________________________IpBike Records

last 3 years 2011 29.11 2010 29.01 2009 28.30

Running warm up/down (track) 15:00 [2] 2.0 km (7:30 / km) +60m 6:31 / km

Walking (fell) 1:25:50 [1] 5.6 km (15:20 / km) +340m 11:45 / km
ahr:92 max:142

Walk up the Sugar Loaf from top carpark. Very windy on top, no one got blowen over but it was close...

From _____________________________________________________________________________________IpBike Records

I look to have a bug in the incline code when decending.

Cycling (road) 3:25:38 84.1 km (24.5 kph) +1040m
ahr:139 max:173 shoes: Scott RC1

Shirenewton loop down to Tintern, relativly quick and I strugled up the hill. Only myself and Viz stoped for coffee. I persuaded him to do the Brockwear route home but the man with a hammer found him in style comming back so a rather slow return.

Rained on a couple of times, hard once, waterproofing looks good. Altitude on a different axis on the plot looks good to especialy as I have done it rather hackily.

From _____________________________________________________________________________________IpBike Records

Cycling (road) 2:06:23 49.9 km (23.7 kph) +420m
ahr:130 max:160 shoes: Scott RC1

Hawksbury upton loop. Roads very muddy but warmer.

From ________________________________________________________________________________________ipbike_logs

Running (mud) 51:57 8.0 km (6:30 / km) +230m 5:41 / km
ahr:135 max:158

muddy 4 hills run around Blaise. Just steady no grip to push the hills.

From _______________________________________________________________________________________IpBike Records

Walking 1:25:00 7.4 km (11:29 / km) +110m 10:42 / km

Walk around the Blorenge with All, Sima, Sophie and the kids. Quite a bit of running around snowball fighting.

From _____________________________________________________________________________________IpBike Records

Climbing (indoors) 30:00 [3]

cyclocross warm up/down 45:00 [2] 12.0 km (16.0 kph) +100m

cyclocross race 55:00 [5] 13.5 km (14.7 kph) +140m
shoes: Scale

Race. The course which was nice during warming up cut up badely fairly quickly. Final laps were slower than warmup I think, bike very heavy a ton of mud on it had bad clocking up issues should of put on the 1.5 mud tyies. stoped 3 or 4 times to try and clear the mud. In front of Howard for a couple of laps but then he went past and I just could not stay with him very glad when I got to the bell. definatly had last night in the legs. 10 laps, not sure about the leaders but at least 12 and maybe 13.

got a bug in the IpBike software somthing wrong adding a new bike in means I am not getting the correct record for the first ride. had it today with the scale being setup for the first time on this install and last night with the O being setup for the first time. Log files there though so a graph from excel.

From _____________________________________________________________________________________ipbike_logs

Cycling (road) 2:50:58 78.6 km (27.6 kph) +690m
ahr:143 max:172 shoes: Scott RC1

Severn saturday. only 5 out roads a bit dodgy. Out and up Hintern hill so I could get the data for a profile plot for next years hill climb. the road across the A46 had had snow on it and was not fun on a road bike. we went right at the next crossroads and basicaly followed chriss hardrider route. Very fast down the A420 with a strong tail wind as well as down hill. hard work all the way back into the wind, played the running tonight card for a bit butr had to do some work in the end.

From __________________________________________________________________________________________ipbike_logs

Orienteering race (Night score) 1:00:48 [5] 8.1 km (7:30 / km) +365m 6:08 / km
ahr:167 max:180

Wnl Sheepscoumb. Fairly pleased with nav no serious losses to speek of. 103 126 128 120 130 111 106 125 124 127 107 117 112 129 122 116 114 115. still njot sure of the 106, 125, 124 loop lots of climb and I knew it was going to leave me pushed though the long far loop. At 129 it was clear that getting back was going to be tough with only 18 mins left, missed a number of flags where the points were not going to justify the time and there was climb involved. Had to kill myself a bit up the final hill to get in just 48 secs late. Score 477 I think.

2nd only 9 points behind Mark Bown so a good result.

From __________________________________________________________________________________________ipbike_logs

Cycling (road) 2:41:49 63.0 km (23.4 kph) +690m
ahr:128 max:176 shoes: Scott RC1

Shirenewton loop. Managed to stay dry a bit windy though.

Plot from Active.

From ____________________________________________________________________________________________ipbike_logs

Running (road) 51:59 9.8 km (5:18 / km) +90m 5:04 / km
ahr:144 max:176

Westbury Intervals on GlenAvon. First time I have been out for them for a long time. Testing IpBike logging the run now I have tweeked the gps based speed logging. Was sencible and did not go too hard to start with just at the pace of the quickest of the rest in Mikes group. 8 was hard though at the end and the quickest girl kept me honest for them all.
2.14 2.09 2.10 2.11 2.11 2.09 2.10 2.07 Not anything like back last Jan when I was 2.02 to 1.55

From ___________________________________________________________________________________________ipbike_logs

Gps speed not so good, two of the intervals have a stop in them.... Was in my bumb bag I should try the armband if I can get the screen to work enough. A destinct drifft in the altitude with the low pressure moving in fast.

From ___________________________________________________________________________________________ipbike_logs

Running (road) 46:50 [2] 8.4 km (5:35 / km) +140m 5:09 / km
ahr:139 max:165

Bok training Westbury followed by curry. First run recorded with IpBike, afer I added gps based speed today. Interestingly the running time is reported as only 46.5 we were probobly out for 55.

Looking at the GPX plot it's not that good especialy down the zigzags where it looks to of lost track.

Good to have a good altitude number though.

From ___________________________________________________________________________________________ipbike_logs

Note
(rest day)

Cycling warm up/down (mixed) 15:57 [2] 5.4 km (20.3 kph) +10m
ahr:130 shoes: Scale

MTBO race 40:51 [5] 13.5 km (3:02 / km) +50m 2:58 / km
ahr:164 max:173 shoes: Scale

Hurn forest MTBO. Cold. Nice fast course, pushing on hard but trying to keep feet dry for as long as posible managed about 2/3 of the course.

2 stupid costly mistakes at 11 and 13. 11 took first right when I should of gone around 90 degree conrner then taken first right. lost 60 secs 13 took oposite route to the guy I was catching up then managed to find unmapped path though felled area, slow going out then back when I realised what I had done. lost 90 secs. Interestingly Nigel Benham made the same mistake, there may be more with 4 sets of tyre tracks down the none mapped path...

Andrew Snell 40.10 may of been some other quick times I saw people going past after I had finished at a fair rate of knots.

Edit. Results out http://www.wimborne-orienteers.org.uk/wim/11%20Hur... I ended up 4th, the mistakes cost me second. As well a Andrew Snell, Jason Falconer did a 39. Stuart Lynch was also there and going quicker as I would expect managed a 35.52 so 5 minutes on me still 2.5 without the errors. 14 people under 45.15 which is an impresivly strong field 2 ladies as well.

From _______________________________________________________________________________________________ipbike_logs

Orienteering race (Night Score) 59:50 [5] 6.9 km (8:40 / km) +300m 7:07 / km

Cycling (road) 2:00:06 48.7 km (24.3 kph) +450m
shoes: Scott RC1

Hawksbury upton loop. Lots of dodgy heart rate, some on the flat as well which is new, did not feel bad with it but was not trying to hard just spinning along. 17.50 moved from zone 5 to 1.
Had the map (google) enabled and data on so it was downloading as tiles as I road. Compared to previous battery consumption was bad down at 46% for just 2 hours.

From ________________________________________________________________________________________________ipbike_logs

Hill up to Sumerset monument from Wickwar common. 1.12km 93m climb at 8.3% Plot and sats easy as I remembered to do a lap split for it.

From ________________________________________________________________________________________________ipbike_logs

Cycling (mtb) 2:47:55 40.7 km (14.5 kph) +840m
ahr:133 max:157 shoes: Blur

W2 Afan. Lots of new felling one diversion. Not too hard cold and a bit windy.
Very good battery life on the active. Display on for 3 hours still 60%.

From _______________________________________________________________________________________________ipbike_logs

Interestingly I managed to do a manual upload og the .gpx file off the phone. It was 1.8meg and I had thhough there was 1 1meg limit, I have to shrink the files to this size whenn uploading from IE on the laptop...

Orienteering race (Night) 38:00 [5] 3.5 km (10:51 / km) +100m 9:30 / km

Running (mixed) 1:08:00 [2] 1.08 km (1:02:58 / km) +150m 37:10 / km

Cycling (MTB) 20:00 [2] 4.0 km (12.0 kph) +150m
shoes: Blur

MTBO race (MTB O Score) 2:57:00 [5] 40.0 km (4:26 / km) +1360m 3:47 / km
shoes: Blur

Quantocks MTBO Score. Great area for it. Fairly muddy in places. Not quite quick enough to clear the course 3 CP missing probobly about 10 min each with a big climb for each of them.... Would of been a lot closer without the mud. Enouth to win.

Took Simon Burbridge to have a go, in the bike he can thump me, has a sub 20 10mile time and also races MTB... He started 10 mins infront and I found him 4 controlls in where I showed him where he was, he had not turned the map over and was about a mile off what he was looking at.... Navigation clearly matters. He did seam to enjoy himself thougth.

Forgot HR strap, and then had the wheel senspor move half way around so not a good logging session. Will have to add GPS only support and fall back to it as apropriate.

Graph is time rather than distance based as normal.

From _______________________________________________________________________________________________ipbike_logs

Gps track not displaying.... Looks OK in google earth but there is somthing funny. Regular points every 2 -3 seconds every second when going quick (I record on a minimum distance) till about the last hour when all of a sudden the rate falls to every 30 secs. Not sure what is going on, Roughly co-insides with the stoping of the Speed sensor but I don't think there is a link in the logging code and if there was I would expect it to got to no logging not every 30 secs. Will ahve to investigate.

Orienteering race (Night) 1:14:23 [5] 8.1 km (9:11 / km) +100m 8:39 / km

Cycling (road) 1:59:35 48.8 km (24.5 kph) +400m
ahr:134 max:170 shoes: Scott RC1

Hawksbury upton loop. Out with the Active for the first time. Just data loggin with it as I need to sort out a mount. Battery still 86% so looks like you should be able to do 12 hours which is very good.

Definatly a winter ride whiched I had my big gloves on and some overshoes.

From ________________________________________________________________________________________________ipbike_logs