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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 31 days ending May 31, 2012:

activity # timemileskm+mload
  Cycling10 18:28:31 284.85(15.4/h) 458.42(24.8/h) 48622504.9
  Mtb13 16:49:35 164.91(9.8/h) 265.39(15.8/h) 58772255.0
  Orienteering6 6:44:42 36.42(11:07) 58.62(6:54) 19801497.1
  Running6 4:58:54 31.98(9:21) 51.47(5:48) 1374658.7
  MTBO1 1:47:25 20.95(5:08) 33.71(3:11) 613354.3
  Walking1 19:56 1.05(19:03) 1.68(11:50) 7323.6
  Total36 49:09:03 540.15(5:28) 869.28(3:24) 147797293.6
  [1-5]34 48:00:02

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Thursday May 31, 2012 #

2 PM

Mtb 1:27:25 intensity: (44:14 @1) + (40:00 @2) + (3:11 @3) 20.47 km (14.0 kph) +549m
ahr:119 max:144 shoes: Blur

20.474km with 549m climb in 1:27:25. Red lap at Glentress on and off sun but lots of puddles. There is some race at the weekend so the place was covered in tape. One little bit of the climb shut. Just steady going.
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Wednesday May 30, 2012 #

Event: WORLD CUP MTBO ROUND 2
 
6 PM

Mtb 1:37:35 intensity: (33:05 @1) + (41:35 @2) + (21:59 @3) + (56 @4) 25.31 km (15.6 kph) +551m
ahr:126 max:152 shoes: Blur

25.309km with 551m climb in 1:37:35. Late damp lap around Inerleithen. I should of gone out earlier but by the time I started thinking of it it started raining. Almost went a number of times just for a big shower to apear. Eventualy got out and all the way up the climb before it really rianed on me. I had forgotten how much fun the down was especially the section at the top which was great fun even in the rain. Getting a bit dark in the wood for the final bit where the really big stuff is if you want it. I was bearly rolling over it. Hopefully call in and do another lap coming home.
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Tuesday May 29, 2012 #

10 AM

Mtb 1:17:52 intensity: (17:36 @1) + (40:24 @2) + (19:20 @3) + (32 @4) 22.07 km (17.0 kph) +537m
ahr:126 max:151 shoes: Blur

22.075km with 537m climb in 1:25:00. lap of Ae. Was looking to do under 1.30 which is the strava time. I did 1.34 just taking it steady last time. Strava time blowen by a puncture qbout a third of tbe way around bashing through the rocks too hard and a pinch flat. Had some trouble with the pump, but at least I will know if I need it in a race. From there on I had the tires on the hard side which made for a considerably harder ride. Managed to displace the magnet with the puncture so missing about a km of distance before I spoted it.
Uploaded with IpBike
4 PM

Mtb 7:13 [0] 2.5 km (20.8 kph) +4m
shoes: Blur

2.497km with 4m climb in 0:07:13. Just up the road and back a bit by St Marys loch. Testing some bug fixes.
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Monday May 28, 2012 #

8 AM

Mtb 1:44:32 intensity: (20:37 @1) + (41:14 @2) + (15:06 @3) + (27:35 @4) 27.35 km (15.7 kph) +648m
ahr:134 max:157 shoes: Blur

27.353km with 648m climb in 1:44:47. Winlatter trails in the morning. Nice day, warmed up a bit the tried to go quick but was not going well so eased off a bit around the second half. The shock on the blur is loosing air so I got a bit too much sag by the end. Hope it holds out for the rest of the trip.
Uploaded with IpBike
5 PM

Mtb 1:00:56 intensity: (1:33 @1) + (11:09 @2) + (17:17 @3) + (25:19 @4) + (5:38 @5) 19.33 km (19.0 kph) +401m
ahr:147 max:164 shoes: Blur

19.333km with 401m climb in 1:01:00. Quick lap of Mabie after tea. Cheated compared to last time and put on the racing tires which I think did help although they felt sketchy through the big twisty decent where I think I was slower on. Hopefully quick enough to get back on top of the Strava table helped also by the last bit being dry.
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Sunday May 27, 2012 #

11 AM

Orienteering race 1:18:05 intensity: (14:23 @1) + (4:18 @2) + (17:39 @3) + (25:26 @4) + (16:19 @5) 11.59 km (6:44 / km) +376m 5:48 / km
ahr:121 max:174

11.592km with 376m climb in 1:32:53. 8.4 275m 70.19 brown on brown clee. Good technicaly no big mistakes a bit hesitant in places. Pace picked up in second half as I got into it though running in places and needed a drink by the finish with tje heat.
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Saturday May 26, 2012 #

9 AM

Cycling 2:46:47 intensity: (4 @0) + (12:28 @1) + (51:47 @2) + (49:00 @3) + (39:39 @4) + (13:49 @5) 78.67 km (28.3 kph) +719m
ahr:140 max:172 shoes: Scott RC1

78.674km with 719m climb in 2:48:37. Severn Saturday ride. Just Chriss, Anna and James so I found myself hanging at the back and having to work hard just to keep up as we headed up north past the prison then Berkeley and up to the slimbridge cafe. Anna and Chris headed back the easy way James and me went to Dursley and up the steep climb to the golf course. Then down and up the climb to above wooton. I told james to go on from charfield and just tootled back. Phone mount broke heading to tytherington good job I have the phone tied to the stem. Lost a bit of tbe ride here.
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Thursday May 24, 2012 #

7 PM

Running hills 46:53 intensity: (5:41 @1) + (16:49 @2) + (8:23 @3) + (8:29 @4) + (7:31 @5) 8.15 km (5:45 / km) +320m 4:48 / km
ahr:130 max:167

8.152km with 320m climb in 0:51:18. Westbury training. 5 hills in Blais. Very warm pushed on the hills a good bit.
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Wednesday May 23, 2012 #

8 AM

Cycling 5:02:55 intensity: (2:08:48 @1) + (2:23:27 @2) + (30:01 @3) + (39 @4) 121.49 km (24.1 kph) +1205m
ahr:121 max:151 shoes: Scott RC1

121.492km with 1205m climb in 5:02:47. Out relativly early to meet John in Wooton. up to Stroud then up through Slad past Stinchcoumb. Then swing back south through some ups and downs before flat fast roads back to Tetbury. Realy nice day should of put some sun cream on. Knackered at the end when I ran out of water.
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Tuesday May 22, 2012 #

11 AM

Cycling 53:18 intensity: (26:12 @1) + (23:33 @2) + (2:55 @3) + (38 @4) 22.25 km (25.0 kph) +222m
ahr:119 max:151 shoes: Scott RC1

22.252km with 222m climb in 0:53:18. Little spin out in the sun. A few hills to get some data for the inclination based on the accelerometer work I am doing.
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7 PM

Running 51:04 intensity: (6:11 @1) + (28:33 @2) + (10:27 @3) + (5:28 @4) + (25 @5) 9.05 km (5:39 / km) +199m 5:05 / km
ahr:136 max:160

9.046km with 199m climb in 0:51:04. Bok training Hawksbury upton. Really nice evening for a run. Good food in the pub. Richard, Phill, Charles and Jenny out.
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Monday May 21, 2012 #

3 PM

Cycling 1:55:18 intensity: (43:08 @1) + (55:09 @2) + (10:28 @3) + (3:08 @4) + (3:25 @5) 48.02 km (25.0 kph) +392m
ahr:128 max:229 shoes: Scott RC1

48.021km with 392m climb in 1:55:18. Hawksbury upton loop. Nice and warm. Not going too well feeling a bit tired for some reason.
Some dodgey gps readings on first half, zig zaging about.
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Sunday May 20, 2012 #

12 PM

Orienteering race 57:31 intensity: (6:27 @1) + (14:01 @2) + (19:47 @3) + (15:51 @4) + (1:25 @5) 8.06 km (7:08 / km) +306m 6:00 / km
ahr:142 max:164

8.063km with 306m climb in 1:00:56. Blue at Lyncombe. Tricky across the slope. Missed 3, 7, 8 and 23. All sorts of unmapped features below 23. Turns out I missed 21 which was a depression right by a crossing point, I was just going for the crossing point. Struggeling with the rough contouring and the slipery garlic.
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Saturday May 19, 2012 #

Event: World Solo 24 hour MTB champs.
 
9 AM

Cycling 2:56:57 intensity: (3 @0) + (6:18 @1) + (42:24 @2) + (42:29 @3) + (49:00 @4) + (36:43 @5) 84.12 km (28.5 kph) +981m
ahr:148 max:213 shoes: Scott RC1

84.122km with 981m climb in 2:56:57. severn saturday ride. James, anna, nigel and derick out. Tintern up first valley which I have never been up before although we go down it all the time. Down star hill left at cross roads up the hill to the bus stop. Feeling fairly tired by end.
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Thursday May 17, 2012 #

7 PM

Running hills 50:25 intensity: (56 @1) + (12:13 @2) + (15:49 @3) + (12:19 @4) + (9:08 @5) 8.55 km (5:54 / km) +274m 5:05 / km
ahr:147 max:171

8.547km with 274m climb in 0:50:25. Westbury. Interval sessions on offer not bery apealing so into Blais with Felix for a hill. Steady after inital speed a bit stiff at end, 3 days running is pushing it.
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Wednesday May 16, 2012 #

Event: Bristol University & Cotham Urban Race
 
4 PM

Cycling 34:51 intensity: (4:32 @1) + (21:00 @2) + (5:49 @3) + (3:30 @4) 12.67 km (21.8 kph) +120m
ahr:136 max:158 shoes: Scott RC1

12.667km with 120m climb in 0:34:51. Into town for the urban event. Stoped in at the office to pick up the shoes I have there as my cutent home ones are knackered.
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5 PM

Orienteering race 34:17 intensity: (28 @1) + (23 @2) + (29 @3) + (6:26 @4) + (26:31 @5) 6.53 km (5:15 / km) +100m 4:53 / km
ahr:168 max:206

6.527km with 100m climb in 0:34:09. Urban event around university. fairly good to start. Should of gone round the block to the north for 16 rather than messing south then north on the road. Big mistake was 18 lost 45 - 60 secs.
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6 PM

Cycling 30:32 intensity: (4:47 @1) + (12:33 @2) + (10:47 @3) + (2:25 @4) 13.17 km (25.9 kph) +103m
ahr:137 max:157 shoes: Scott RC1

13.170km with 103m climb in 0:30:32. Back home after event.
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Long - Splits

Tuesday May 15, 2012 #

7 PM

Running 39:14 intensity: (1 @0) + (3:21 @1) + (32:02 @2) + (3:47 @3) + (3 @4) 7.86 km (5:00 / km) +202m 4:25 / km
ahr:130 max:150

7.858km with 202m climb in 0:39:14. Bok training Churchill. Just phil and me, great night for an easy run. Not as muddy as I was expecting. Gps had an issue for about 10 mins dont know the reason.
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Sunday May 13, 2012 #

10 AM

Orienteering race 1:40:36 intensity: (41:08 @1) + (1:56 @2) + (10:59 @3) + (16:26 @4) + (30:07 @5) 13.18 km (7:38 / km) +545m 6:20 / km
ahr:135 max:174

13.178km with 545m climb in 1:40:36. 63.16 for 9km 300m short brown kilnsey north. Cold strong wind hqrd running into. Got caught 2 mins at number 7 by the Finnsh? girl from OD. Trailing her most of the rest of the way could not keep up up hill so generaly loosing ground but pulling a bit back at the controls. pulled back on the long down hill 15 where she seamed to be following someone and I was catching them both. all of a sudden she was standing looking at the map, I worked it out quicker and had the lead for a couple of controls before being overtaken again. Finished 2.30 off overall. Good to be pushed around a bit.

Somthing wrong with track recording on IpBike not sure what. Worked out and fixed track issue.
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Saturday May 12, 2012 #

Event: Pickering MTBO
 
10 AM

MTBO 1:47:25 intensity: (13:22 @1) + (14:42 @2) + (15:48 @3) + (53:35 @4) + (9:58 @5) 33.71 km (3:11 / km) +613m 2:55 / km
ahr:145 max:181 shoes: Blur

33.712km with 613m climb in 1:47:25. Cropton forest mtbo. I should of had the fast tires on and the other bike would of been better. Lots of fast fire road and what was not was probobly.all better running. Went south for 1 did not take direct path as it looked bad. Ut was better than the one I ended up on. Got past by the two young lads going into 2. Never stayed close to them. Trird taking path to 4 as someone had been down it amd it looked rideable bad idea. Took road to 5 then missread description as 50 not 54 and went straight past control decided it was missing and carried on up the hill realosed my mistake about the end of the field and went back no trouble when reading right description.
7th of 8 at finish. 1:36:19 winner 1:14:05 so my worst mtbo.
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Wednesday May 9, 2012 #

9 AM

Mtb 1:37:28 intensity: (33:08 @1) + (1:04:20 @2) 23.15 km (14.3 kph) +548m
ahr:123 max:139 shoes: Blur

23.146km with 548m climb in 1:37:28. The Ae line route at Ae. Just steady. The section I remember that was slow and hard work with all fist sized rocks for the surface has been resurfaced, its now lovely smooth rolling and it is easy to go along at a nice pace. One small section shut with windblow. Nice sunny morning.
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5 PM

Mtb 53:10 intensity: (49 @1) + (20:57 @2) + (20:48 @3) + (10:35 @4) + (1 @5) 16.73 km (18.9 kph) +359m
ahr:141 max:159 shoes: Blur

16.734km with 359m climb in 0:53:10. A relativly quick lap of Newcastleton. Fealing fairly tired could not get heart rate right up. I know 2/3 of the lap very well from the two 24 hour races I have done here so fairly happy attacking most of the single track. Got back as quite a big group of locals were heading out.
Due to rain all day thursday so want be heading over to Kielder as originaly planned. Probobly just as well as knackered.
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Tuesday May 8, 2012 #

8 AM

Mtb 1:43:40 intensity: (15:23 @1) + (1:08:07 @2) + (17:12 @3) + (2:58 @4) 26.43 km (15.3 kph) +427m
ahr:131 max:153 shoes: Blur

26.430km with 427m climb in 1:43:40. Dalbeattie hardrock trail. Wet with puddles but the sun was mainly out. My technical riding was fairly dire. Did not get any better after I fell off on the bit just after the slab. Just going too slow.
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1 PM

Mtb 1:20:06 intensity: (10:16 @1) + (46:21 @2) + (21:18 @3) + (2:11 @4) 19.61 km (14.7 kph) +436m
ahr:133 max:152 shoes: Blur

19.616km with 436m climb in 1:20:06. Easy lap of Mabie. Longer than the last time I did it when the initial bit out and back on the ridge was shut. The big berms have been made even bigger. A bit muddy on the final bits which are more natural.
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4 PM

Mtb 1:04:39 intensity: (57 @1) + (2:15 @2) + (5:56 @3) + (15:38 @4) + (39:53 @5) 19.57 km (18.2 kph) +423m
ahr:159 max:173 shoes: Blur

19.570km with 423m climb in 1:04:39. A quick lap of Mabie, letting Strava egg me on. A bit knackered towards the end 3 hours already in the legs has an effect. Caught one guy tpwards end but he speeded up nicely when I shouted and probobly pulled me through cleaner than by myself. Hr high but not up to racing level but the I dont race tired.
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Monday May 7, 2012 #

7 AM

Mtb 1:54:44 intensity: (33:56 @1) + (54:42 @2) + (25:34 @3) + (32 @4) 28.18 km (14.7 kph) +716m
ahr:128 max:152 shoes: Blur

28.180km with 716m climb in 1:54:44. Early morning spin around Whinlatter to get it done before the rain. Not as dry as grizdale damp and a bit sketchy in places. Nice to be first out on the trails.
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Sunday May 6, 2012 #

10 AM

Orienteering race 39:38 intensity: (6:02 @1) + (59 @2) + (40 @3) + (5:49 @4) + (26:08 @5) 6.54 km (6:03 / km) +134m 5:30 / km
ahr:155 max:182

6.543km with 134m climb in 0:39:38. 2nd leg m40, clive handed over just in fornt of 1st lady in 5th. Took the safe route to 2 around the paths. Got drawen to the wrong crossing point for 3 nut fortunatly realised before punshing. Clean from there but not running as well as I would of liked. Came in 3rd just getting the tvoc guy on the run in. Position helped by both syo teams miss punching. Paul held on to 3rd on the last leg holding off the ladys.
Paul really earned his medal post race as I was disqualifed then reinstated. I had crossed some tapes into am area of mrsting birds. I had assumed the tapes were marking am indestinct path for the junior courses.
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3 PM

Mtb 1:00:15 intensity: (19:30 @1) + (36:16 @2) + (4:29 @3) 14.68 km (14.6 kph) +278m
ahr:125 max:149 shoes: Blur

14.679km with 278m climb in 1:00:15. Easy spin around Grizdale singletrack. Amazingly dry.
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Saturday May 5, 2012 #

Event: BOC 2012
 
Event: WORLD CUP MTBO 2012 ROUND 1
 
9 AM

Cycling 45:09 intensity: (13:30 @1) + (18:46 @2) + (6:20 @3) + (5:22 @4) + (1:11 @5) 14.99 km (19.9 kph) +248m
ahr:130 max:161 shoes: Blur

14.992km with 248m climb in 0:45:08. Cycle to british champs. Heavy bag up 1 in 4 is no fun.
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12 PM

Walking 19:56 intensity: (16:14 @1) + (3:42 @2) 1.68 km (11:50 / km) +73m 9:44 / km
ahr:116 max:134

1.685km with 73m climb in 0:19:56. Walk to start.
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Orienteering 1:34:35 intensity: (1:22 @1) + (2:42 @2) + (10 @3) + (4:40 @4) + (1:25:41 @5) 12.72 km (7:26 / km) +519m 6:11 / km
ahr:168 max:180

12.716km with 519m climb in 1:34:35. British o champs m40. Fast area but I can not run fast enouth any more. Lost 30s at 6. 2_3 mins at 12 whish was anoying ok apart from that. Last 20 mins were realy hard just running out of energy not used to being out this long. 92.57 7th when I left but obliterated by James how did 69. He was top 10 in the 3 peaks last weekend.
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4 PM

Cycling 1:04:37 intensity: (10:18 @1) + (28:12 @2) + (18:36 @3) + (7:31 @4) 15.01 km (13.9 kph) +469m
ahr:133 max:155 shoes: Blur

15.007km with 469m climb in 1:04:37. Cycle back to van. 2 big climbs and knackered legs not a good combination.
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C • relay 3

Thursday May 3, 2012 #

7 PM

Running 50:10 intensity: (32 @0) + (1:20 @1) + (15:50 @2) + (11:50 @3) + (14:15 @4) + (6:23 @5) 8.01 km (6:16 / km) +236m 5:27 / km
ahr:145 max:167

8.011km with 236m climb in 0:49:37. Westbury training. Just went for a muddy run arond Blais. Not pushing just steady with the British champs on Saturday.
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Wednesday May 2, 2012 #

10 AM

Cycling 1:58:07 intensity: (43:37 @1) + (1:02:58 @2) + (7:32 @3) + (3:22 @4) + (38 @5) 48.03 km (24.4 kph) +403m
ahr:123 max:188 shoes: Scott RC1

48.027km with 403m climb in 1:58:07. Got out for a spin in the dry. Just around the Hawksbury upton loop. Taking it easy.
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Tuesday May 1, 2012 #

7 PM

Running 1:01:08 [0] 9.86 km (6:12 / km) +143m 5:47 / km

9.857km with 143m climb in 1:01:08. Bok training The Compton. Really nice sunny evening. A bit wet under foot.
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