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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 31 days ending Mar 31, 2013:

activity # timemileskm+mload
  Cycling43 24:24:30 331.17(13.6/h) 532.97(21.8/h) 48332909.4
  Running8 5:39:13 35.27(9:37) 56.77(5:59) 8491017.8
  Orienteering7 5:38:50 29.25(11:35) 47.07(7:12) 13071205.8
  Total56 35:42:33 395.69(5:25) 636.81(3:22) 69895133.1
  [1-5]56 35:42:30

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Sunday Mar 31, 2013 #

12 PM

Orienteering race 26:36 intensity: (3 @0) + (16:20 @1) + (7:35 @2) + (59 @3) + (1:38 @4) + (1 @5) 3.2 km (8:18 / km) +61m 7:35 / km
ahr:116 max:160

3.204km with 61m climb in 27:23. Day 3 hip not happy even with 2 ibp. Also my new shoes blistered the tops of my toes and my tapering did not help. Ran properly to number 1 but not good so just jogged 2 and 3 then to the finish.
Uploaded with IpBike

Saturday Mar 30, 2013 #

11 AM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km) +50m 8:00 / km

bit of a warmup as it was cold.

Orienteering race 1:08:37 [5] 10.0 km (6:52 / km) +425m 5:40 / km

JK day 2 Hambledon. just not as quick as I needed to be today. all fairly easy technicaly and then the ones that may of been tricky were hung high. may of lost a minute on my throught the field rout to 7. 30 secs going to the visable flag before 16. Not sure about the long routes but not too bad I think. just not up to doing 5.6 minute km's with that climb like the scandi leader and probobly James as well. No log as it looks to of stoped after about a km for some reason.

Friday Mar 29, 2013 #

Event: JK 2013
 
1 PM

Orienteering race 22:27 intensity: (3:38 @1) + (3:38 @2) + (1:04 @3) + (25 @4) + (13:42 @5) 3.87 km (5:48 / km) +27m 5:36 / km
ahr:158 max:179

3.872km with 27m climb in 22:33. Warm-up then JK sprint M45. Course suited me, enough interest that I did have to think to push the running but no stupid wrong side of the fence type traps and the route choice just ended up one side or the other. Probably the wrong route for 4 where I just went around the road but there looks to be a reasonable straight option. Slight banana on 8 when I did not spot there was no gap in the hedge. 13.56 Dave Rollins was 2nd in 13.25 which would of been very respectable but then at the end James lounge did under 13. 9th I think in the end and a good number of people behind that normally beat me.

Looks like I lost about 15 seconds on 4. started quickly 2nds fastest for no 2 and fastest for no 3 but slower at the end loosing time just on the running which probobly just reflects my level of fittness. Hip a bit painfull walking back to the van.

Uploaded with IpBike

Thursday Mar 28, 2013 #

7 AM

Cycling race 27:54 [2] 10.75 km (23.1 kph) +93m
shoes: Charge Mixer

10.749km with 93m climb in 27:54. Work bright and a bit warmer.
Uploaded with IpBike
7 PM

Cycling race 50:54 [2] 14.77 km (17.4 kph) +191m
shoes: Charge Mixer

14.766km with 191m climb in 50:54. Home late out of office so dark for the last time I'm 6 months probably. Took a twisty different route home so as to use the lights and have to navigate some. Even some off road and cross terain.
Uploaded with IpBike

Wednesday Mar 27, 2013 #

7 AM

Cycling race 27:42 [2] 10.92 km (23.7 kph) +93m
shoes: Charge Mixer

10.918km with 93m climb in 27:42. Bright sunny cold.
Uploaded with IpBike
6 PM

Cycling race 36:45 [2] 12.43 km (20.3 kph) +116m
shoes: Charge Mixer

12.426km with 116m climb in 36:45. Home some flakes of snow.
Uploaded with IpBike

Tuesday Mar 26, 2013 #

7 AM

Cycling race 27:08 [2] 11.02 km (24.4 kph) +97m
shoes: Charge Mixer

11.021km with 97m climb in 27:08. Work cold but sunny and tail wind. Quick.
Uploaded with IpBike
5 PM

Cycling race 34:30 [2] 12.88 km (22.4 kph) +107m
shoes: Charge Mixer

12.882km with 107m climb in 34:30. Home.
Uploaded with IpBike
7 PM

Running 55:19 intensity: (1:45 @1) + (16:09 @2) + (11:12 @3) + (18:09 @4) + (8:04 @5) 9.27 km (5:58 / km) +116m 5:37 / km
ahr:148 max:169

9.273km with 116m climb in 55:19. Bok training chipping Sodbury. Normally a summer run but a slight mix up with dates. Normal route to old soddbury slow contouring to bottom of hill fort. Smiled the fort and took the old road route back across the common.
Uploaded with IpBike

Monday Mar 25, 2013 #

7 AM

Cycling race 28:08 [2] 11.0 km (23.5 kph) +101m
shoes: Charge Mixer

11.003km with 101m climb in 28:08. Work bitterly cold odd flake in air. I look to of broken the ANT sensors with my Bluetooth work.
Uploaded with IpBike
6 PM

Cycling race 36:59 [2] 11.54 km (18.7 kph) +129m
shoes: Charge Mixer

11.543km with 129m climb in 36:59. Home.
Uploaded with IpBike

Sunday Mar 24, 2013 #

10 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km) +40m 8:20 / km

Bit of a warmup waiting for the start to open and keeping warm.

Orienteering race 51:42 [4] 5.8 km (8:55 / km) +200m 7:36 / km

Blue at Wentwood. Snow on the higher bits not so muych the lower. fairly quick to start with but slowed up strugeling with the brachings on the not so nice bit. Messed up 17 a bit at the end which was stupid. could not stay anywhere near Marcus when he went past.

Forgot the phone so no proper log and having to do a manual entry.

Hip ok to start but not good at by the end and got wors walking back to the van.

Friday Mar 22, 2013 #

7 AM

Cycling race 31:29 [2] 10.99 km (20.9 kph) +102m
shoes: Charge Mixer

10.995km with 102m climb in 31:29. Work. Not raining.
Uploaded with IpBike
6 PM

Cycling race 34:44 [2] 12.72 km (22.0 kph) +114m
shoes: Charge Mixer

12.715km with 114m climb in 34:44. Home wet and cold.
Uploaded with IpBike

Thursday Mar 21, 2013 #

7 AM

Cycling race 32:28 [2] 11.91 km (22.0 kph) +100m
shoes: Charge Mixer

11.913km with 100m climb in 32:28. Work. Woman in KV56FMJ deliberately went the wrong way down Grove rd. right in front of me. Maybe I should get a headcam.
Uploaded with IpBike
6 PM

Cycling race 33:17 [2] 11.07 km (20.0 kph) +112m
shoes: Charge Mixer

11.074km with 112m climb in 33:17. Home raining.

No running tonight my hip started hurting yesterday evening worse today.
Uploaded with IpBike

Wednesday Mar 20, 2013 #

7 AM

Cycling race 29:23 [2] 10.7 km (21.8 kph) +90m
shoes: Charge Mixer

10.702km with 90m climb in 29:23. Work.
Uploaded with IpBike
5 PM

Cycling race 34:43 [2] 11.6 km (20.0 kph) +123m
shoes: Charge Mixer

11.596km with 123m climb in 34:43. Home.
Uploaded with IpBike

Tuesday Mar 19, 2013 #

7 AM

Cycling race 30:56 [2] 11.01 km (21.4 kph) +94m
shoes: Charge Mixer

11.010km with 94m climb in 30:56. Work.
Uploaded with IpBike
5 PM

Cycling race 32:32 [2] 12.71 km (23.4 kph) +107m
shoes: Charge Mixer

12.709km with 107m climb in 32:32. Home still light.
Uploaded with IpBike
7 PM

Running 52:55 intensity: (2:43 @1) + (19:19 @2) + (20:36 @3) + (8:22 @4) + (1:55 @5) 8.51 km (6:13 / km) +170m 5:39 / km
ahr:141 max:165

8.511km with 170m climb in 52:59. over troopers hill warmer than last time. Need to extend it a nit now we know where we are going as a nit short.
Uploaded with IpBike

Monday Mar 18, 2013 #

7 AM

Cycling race 29:34 [2] 11.01 km (22.3 kph) +94m
shoes: Charge Mixer

11.006km with 94m climb in 29:34. Work cold bright day.
Uploaded with IpBike
6 PM

Cycling race 35:21 [2] 12.41 km (21.1 kph) +111m
shoes: Charge Mixer

12.412km with 111m climb in 35:21. Home.
Uploaded with IpBike

Friday Mar 15, 2013 #

7 AM

Cycling race 34:56 [2] 12.04 km (20.7 kph) +90m
shoes: Charge Mixer

12.041km with 90m climb in 34:56. Work warmer but a head wind slow legs not so good.
Uploaded with IpBike
5 PM

Cycling race 27:14 [2] 10.05 km (22.1 kph) +79m
shoes: Charge Mixer

10.053km with 79m climb in 27:14. Work to garage. Raining.
Uploaded with IpBike

Thursday Mar 14, 2013 #

7 AM

Cycling race 27:13 intensity: (6:21 @1) + (18:26 @2) + (1:49 @3) + (37 @4) 10.22 km (22.5 kph) +71m
ahr:126 max:151 shoes: Charge Mixer

10.220km with 71m climb in 27:13. Work after dropping off van at garage. Had to navigate through town. Cold at start along cycle path.
Uploaded with IpBike
6 PM

Cycling race 13:54 intensity: (4:52 @1) + (8:20 @2) + (42 @3) 5.14 km (22.2 kph) +57m
ahr:124 max:145 shoes: Charge Mixer

5.136km with 57m climb in 13:54. Coumb dingle.
Uploaded with IpBike
7 PM

Running intervals 41:08 intensity: (7:41 @1) + (15:48 @2) + (1:56 @3) + (2:28 @4) + (13:15 @5) 7.55 km (5:27 / km) +47m 5:17 / km
ahr:140 max:178

7.547km with 47m climb in 41:12. Westbury intervals 4, 3, 2, 1 and 0.5 laps of field about 400m a lap. Not too bad found 2 and 1 laps hard trying to go quicker. Pulled something just above the back of my knee doing the final sprint stoped straight away hope it's just a minor tweak.
Uploaded with IpBike
8 PM

Cycling race 24:05 intensity: (2:01 @1) + (16:46 @2) + (5:07 @3) + (11 @4) 9.57 km (23.8 kph) +78m
ahr:133 max:150 shoes: Charge Mixer

9.572km with 78m climb in 24:05. Home.
Uploaded with IpBike

Wednesday Mar 13, 2013 #

7 AM

Cycling race 32:06 [2] 11.07 km (20.7 kph) +91m
shoes: Charge Mixer

11.068km with 91m climb in 32:06 work. Not as cold.
Uploaded with IpBike
6 PM

Cycling race 22:38 [2] 7.28 km (19.3 kph) +65m
shoes: Charge Mixer

Home till battery died.
Uploaded with IpBike

Tuesday Mar 12, 2013 #

7 AM

Cycling race 28:17 [2] 10.99 km (23.3 kph) +95m
shoes: Charge Mixer

10.995km with 95m climb in 28:17. Work cold and tail wind. Probably quickest time for this route straight through lots of the potential stops.
Uploaded with IpBike
5 PM

Cycling race 34:16 [2] 12.7 km (22.2 kph) +109m
shoes: Charge Mixer

12.698km with 109m climb in 34:16. Home.
Uploaded with IpBike
7 PM

Running 1:06:12 intensity: (1:33 @1) + (16:18 @2) + (18:12 @3) + (21:30 @4) + (8:39 @5) 10.42 km (6:21 / km) +206m 5:47 / km
ahr:144 max:177

10.422km with 206m climb in 1:06:12. Bok training portishead. Could not take the route I wanted as the lock was open improvised some new bits added on a coast path finish to make up time.
Uploaded with IpBike

Monday Mar 11, 2013 #

7 AM

Cycling race 30:26 [2] 11.92 km (23.5 kph) +101m
shoes: Charge Mixer

11.919km with 101m climb in 30:26. Work. Mot as cold as advertised and a tail wind.
Uploaded with IpBike
6 PM

Cycling race 40:14 [2] 12.4 km (18.5 kph) +124m
shoes: Charge Mixer

12.405km with 124m climb in 40:14. Home cold going this way into the wind.
Uploaded with IpBike

Saturday Mar 9, 2013 #

9 AM

Cycling 2:26:44 intensity: (43:07 @1) + (1:18:50 @2) + (21:56 @3) + (2:51 @4) 62.48 km (25.5 kph) +655m
ahr:118 max:155 shoes: Scott RC1

62.484km with 655m climb in 2:26:44. Severn Saturday ride. A diliberat attempt to have an easy ride on a Saturday rather than a turnip. Stayed on small roads worked well.
Uploaded with IpBike
6 PM

Orienteering race 51:37 intensity: (3:39 @1) + (13:51 @2) + (22:00 @3) + (11:12 @4) + (55 @5) 7.06 km (7:19 / km) +221m 6:19 / km
ahr:111 max:162

7.062km with 221m climb in 58.48. QO night event Crowcombe Hartsfield. Very muddy never really got running well. All but one of the blues in 27. Missing 2 of the reds on second half got very confused at one point where the map and the ground did not agree at all ended up ignoring it and going on compass only to recover. Just beat Will which ment I won a very nice trophy. Some discussion in the pub about a wnl event next year, they have a mending area that may be ok.
Uploaded with IpBike

Friday Mar 8, 2013 #

7 AM

Cycling race 31:54 [2] 11.93 km (22.4 kph) +87m
shoes: Charge Mixer

11.934km with 87m climb in 31:54. Work
Uploaded with IpBike
6 PM

Cycling race 32:41 [2] 12.67 km (23.3 kph) +98m
shoes: Charge Mixer

12.668km with 98m climb in 32:41. Home. Damp.
Uploaded with IpBike

Thursday Mar 7, 2013 #

7 AM

Cycling race 31:16 [2] 11.08 km (21.3 kph) +105m
shoes: Charge Mixer

11.078km with 105m climb in 31:16. Work raining. Bad legs.
Uploaded with IpBike
6 PM

Cycling race 13:01 [2] 5.15 km (23.7 kph) +55m
shoes: Charge Mixer

5.146km with 55m climb in 13:01. Coumb dingle from work.
Uploaded with IpBike
7 PM

Running 41:32 intensity: (2:46 @1) + (15:04 @2) + (4:32 @3) + (2:07 @4) + (17:03 @5) 8.19 km (5:04 / km) +86m 4:49 / km
ahr:118 max:180

8.193km with 86m climb in 41:41. Bellbarn rd intervals 5x1km loop. Survived mot ad bad as 2 weeks back. 3.31, 3.30, 3.37, 3.38, 3.30. Julian was a good bit quicker than me.

About 5 or 6 seconds a lap slower than when I did this a year ago.

Uploaded with IpBike
8 PM

Cycling race 25:25 intensity: (55 @1) + (16:41 @2) + (6:21 @3) + (1:28 @4) 9.53 km (22.5 kph) +75m
ahr:135 max:154 shoes: Charge Mixer

9.535km with 75m climb in 25:25. Home.
Uploaded with IpBike

Wednesday Mar 6, 2013 #

7 AM

Cycling race 29:36 [2] 11.05 km (22.4 kph) +91m
shoes: Charge Mixer

11.050km with 91m climb in 29:36. Work damp.
Uploaded with IpBike
6 PM

Cycling race 37:02 [2] 11.55 km (18.7 kph) +125m
shoes: Charge Mixer

11.549km with 125m climb in 37:02. Home.
Uploaded with IpBike

Tuesday Mar 5, 2013 #

7 AM

Cycling race 33:07 [2] 12.04 km (21.8 kph) +89m
shoes: Charge Mixer

12.039km with 89m climb in 33:07. Work chilly then too warm.
Uploaded with IpBike
5 PM

Cycling race 35:12 [2] 12.83 km (21.9 kph) +105m
shoes: Charge Mixer

12.829km with 105m climb in 35:12. Home.
Uploaded with IpBike
7 PM

Running 1:02:07 intensity: (1:42 @1) + (15:44 @2) + (30:49 @3) + (13:21 @4) + (31 @5) 10.82 km (5:44 / km) +134m 5:24 / km
ahr:140 max:162

10.823km with 134m climb in 1:02:07. Bok training inn on the green. Normal route around golf course. Not going to well.
Uploaded with IpBike

Monday Mar 4, 2013 #

7 AM

Cycling race 30:49 [2] 11.05 km (21.5 kph) +93m
shoes: Charge Mixer

11.050km with 93m climb in 30:49. Work new nit of cycle path open around back of mod cuts off a triangle on old route.
Uploaded with IpBike
6 PM

Cycling race 37:05 [2] 12.38 km (20.0 kph) +117m
shoes: Charge Mixer

12.375km with 117m climb in 37:05. Home. Felt warm out of the office but got fairly cold.
Uploaded with IpBike

Sunday Mar 3, 2013 #

10 AM

Orienteering race 52:08 [2] 8.28 km (6:18 / km) +116m 5:53 / km

8.277km with 116m climb in 52:08. Blue course at stock hill. Not as good as it could of been lots of relatively dead running across the road and then around the back of the hill. No real mistakes but not running that quick.
Uploaded with IpBike

Saturday Mar 2, 2013 #

6 PM

Orienteering race 1:05:43 intensity: (4:14 @1) + (2:43 @2) + (2:49 @3) + (18:16 @4) + (37:41 @5) 8.85 km (7:25 / km) +257m 6:29 / km
ahr:129 max:175

8.855km with 257m climb in 1:05:52. Wnl past event or the year cannop ponds. good run big loop anti clockwise ignoring the low scores getting all the big ones. 10, 20,15,17,21,23 which was hard through the rough open. 26,18,9,3,5,16,25,22,19,24,13,12 failed to find 14 no time to look 7 back 6 seconds late. Managed to win Keith and Jason Howell both messed up.
Uploaded with IpBike

Friday Mar 1, 2013 #

7 AM

Cycling race 32:39 [2] 12.0 km (22.1 kph) +90m
shoes: Charge Mixer

12.001km with 90m climb in 32:39. Work to many layers on today.
Uploaded with IpBike
6 PM

Cycling race 38:13 intensity: (11:53 @1) + (22:53 @2) + (3:27 @3) 12.41 km (19.5 kph) +114m
ahr:119 max:149 shoes: Charge Mixer

12.407km with 114m climb in 38:16. Home.
Uploaded with IpBike

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