Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 31 days ending Oct 31, 2013:

activity	#	time	miles		km		+m	load
Cycling	48	33:09:54	409.92	(12.4/h)	659.71	(19.9/h)	5962	4148.4
Orienteering	4	6:33:09	22.63	(17:22)	36.43	(10:48)	908	894.1
Running	7	5:38:00	37.32	(9:03)	60.06	(5:38)	527	823.4
MTBO	1	2:21:28	29.05	(4:52)	46.76	(3:02)	545	491.1
Total	60	47:42:31	498.93	(5:44)	802.96	(3:34)	7942	6357.0
[1-5]	60	47:41:45

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Thursday Oct 31, 2013 #

7 AM

Cycling race 33:55 [2] 11.61 km (20.5 kph) +51m
shoes: Charge Mixer

11.611km with 51m climb in 33:55. Work.
Uploaded with IpBike

6 PM

Cycling race 27:09 [2] 10.25 km (22.7 kph) +39m
shoes: Charge Mixer

10.248km with 39m climb in 27:09. Work to coumb dingle.
Uploaded with IpBike

7 PM

Running 43:52 [2] 8.15 km (5:23 / km) +96m 5:05 / km

8.155km with 96m climb in 43:52. Westbury intervals at Glenavon. 6 loops with about 90 seconds rest. just over 2 mins a bit faster on 4th where someone went 10 seconds quicker and draged me to fast suffered for it on the last 2. Hard session.
Uploaded with IpBike

8 PM

Cycling race 14:53 [2] 4.47 km (18.0 kph) +58m
shoes: Charge Mixer

4.466km with 58m climb in 14:53. Westbury to royal oak for a pint or two with Pete James and co.
Uploaded with IpBike

10 PM

Cycling race 18:24 [2] 7.19 km (23.4 kph) +37m
shoes: Charge Mixer

7.188km with 37m climb in 18:24. Home damp.
Uploaded with IpBike

Wednesday Oct 30, 2013 #

7 AM

Cycling race 32:32 [2] 11.54 km (21.3 kph) +46m
shoes: Charge Mixer

11.541km with 46m climb in 32:32. Work.
Uploaded with IpBike

Cycling race 32:32 [2] 11.54 km (21.3 kph) +46m
shoes: Charge Mixer

11.541km with 46m climb in 32:32. Work.
Uploaded with IpBike

6 PM

Cycling race 38:55 [2] 13.37 km (20.6 kph) +113m
shoes: Charge Mixer

13.370km with 113m climb in 38:55. Home.
Uploaded with IpBike

Tuesday Oct 29, 2013 #

7 AM

Cycling race 33:42 [2] 11.56 km (20.6 kph) +43m
shoes: Charge Mixer

11.564km with 43m climb in 33:42. Work.
Uploaded with IpBike

6 PM

Cycling race 9:05 3.08 km (20.3 kph) +6m
ahr:120 max:136 shoes: Charge Mixer

3.083km with 6m climb in 9:05. Work to Bok training at the Cotage. Good choice to ride took Richard over an hour to drive.
Uploaded with IpBike

7 PM

Running 1:02:42 10.39 km (6:02 / km) +126m 5:42 / km
ahr:137 max:152

10.385km with 126m climb in 1:02:42. Bok training just Richard and Phil. Along the cycle path and up through Leigh woods. Left hip bad on second half. Phil cut short as out with army tomorrow and went up a small path a bit beyond nightingail it was a bit steep looking. Back at the pub he was mot there. He eventually wandered in half way through food. Even with a Leigh woods map things are tricky without a compass in the dark....
Uploaded with IpBike

9 PM

Cycling race 38:15 [2] 13.52 km (21.2 kph) +88m
shoes: Charge Mixer

13.522km with 88m climb in 38:15. Home from bok training.
Uploaded with IpBike

Monday Oct 28, 2013 #

7 AM

Cycling race 33:52 [2] 11.55 km (20.5 kph) +42m
shoes: Charge Mixer

11.553km with 42m climb in 33:52. Work nice to start but started raining.
Uploaded with IpBike

6 PM

Cycling race 39:55 [2] 12.09 km (18.2 kph) +115m
shoes: Charge Mixer

12.086km with 115m climb in 39:55. Home.
Uploaded with IpBike

Sunday Oct 27, 2013 #

9 AM

Cycling 3:21:59 88.28 km (26.2 kph) +1147m
ahr:139 max:162 shoes: Scott RC1

88.283km with 1147m climb in 3:21:59. Severn Sunday ride. Had not planned to do this was meant to help with cyclocross and maybe ride but got rung at 7.30 to be told it was canceled due to waterloging. So drove down to longashton for 9. Only 4 out with john not planning on trying to keep up so just 3 from chew after being very easy to there. Ok over the hill and down to wells. Nice for the next bit as the wind went behind heading east. Then the turn and the rain came. Somewhere we mist a turn and end up to far south ending up going down west harptree which we had gone up. Getting tired by now and did not keep up after chew.
Uploaded with IpBike

Saturday Oct 26, 2013 #

10 AM

Orienteering 4:00:00 [1] 13.5 km (17:47 / km) +400m 15:29 / km

Checking sites for the Burington Ham night event. Slow going, the bracken is dyeing but that means it's just fallen all over the indistinct paths and some of the standard smaller ones totally obliterating them. Spent a lot of time shuffling along pushing it all one side or the other to at least make the paths visible. Will be interesting to see if the gale undoes all my good work or helps. Will probably go out again next Saturday to check. Now just got to cut down on the 35 odd sites I taped and decide how to split them over two maps.

Feet and ankle hurting by the end of the day.

C • Good Effort 1

Friday Oct 25, 2013 #

7 AM

Cycling race 35:54 [2] 11.59 km (19.4 kph) +51m
shoes: Charge Mixer

11.590km with 51m climb in 35:54.
Uploaded with IpBike

6 PM

Cycling race 36:57 [2] 11.96 km (19.4 kph) +114m
shoes: Charge Mixer

11.964km with 114m climb in 36:57. Home tail wind.
Uploaded with IpBike

Thursday Oct 24, 2013 #

7 AM

Cycling race 32:55 [2] 11.54 km (21.0 kph) +47m
shoes: Charge Mixer

11.541km with 47m climb in 32:55. Work with Sun rise.
Uploaded with IpBike

6 PM

Cycling race 25:24 [2] 10.2 km (24.1 kph) +37m
shoes: Charge Mixer

10.205km with 37m climb in 25:24. To coumb dingle.
Uploaded with IpBike

7 PM

Running 32:22 7.17 km (4:31 / km) +25m 4:26 / km
ahr:148 max:178

7.173km with 25m climb in 35:03. Westbury intervals. 5*3 mins with 90 secs rest. Slipped the 3 *1min afterwards. Pushing fairly hard with people on 1,3,5 but by myself for 2 and 4 as I ran back at half the speed of the others but ended up by myself.
Uploaded with IpBike

8 PM

Cycling race 28:30 9.57 km (20.1 kph) +74m
ahr:131 max:154 shoes: Charge Mixer

9.567km with 74m climb in 28:30. Home from running. tired and honking by the end. Headwind did not help.
Uploaded with IpBike

Wednesday Oct 23, 2013 #

7 AM

Cycling race 33:09 [2] 11.34 km (20.5 kph) +43m
shoes: Charge Mixer

11.344km with 43m climb in 33:09. Work.
Uploaded with IpBike

7 PM

Cycling race 33:48 [2] 11.19 km (19.9 kph) +89m
shoes: Charge Mixer

11.191km with 89m climb in 33:48. Home late.
Uploaded with IpBike

Tuesday Oct 22, 2013 #

7 AM

Cycling race 36:10 [2] 11.78 km (19.5 kph) +65m
shoes: Charge Mixer

11.780km with 65m climb in 36:10. Work wet at end.
Uploaded with IpBike

5 PM

Cycling race 33:06 [2] 11.56 km (21.0 kph) +91m
shoes: Charge Mixer

11.562km with 91m climb in 33:06. Home.
Uploaded with IpBike

7 PM

Running 1:03:27 [2] 9.98 km (6:22 / km) +127m 5:59 / km

9.979km with 127m climb in 1:03:27. Bok training white heart. Just Philly Richard and myself though Jenny came for a drink. really struggling on the second half hard to keep up with Phil.
Uploaded with IpBike

Monday Oct 21, 2013 #

7 AM

Cycling race 37:25 [2] 11.62 km (18.6 kph) +49m
shoes: Charge Mixer

11.622km with 49m climb in 37:25. Work wet.
Uploaded with IpBike

5 PM

Cycling race 39:35 [2] 12.24 km (18.6 kph) +119m
shoes: Charge Mixer

12.236km with 119m climb in 39:35. Home.
Uploaded with IpBike

Sunday Oct 20, 2013 #

12 PM

Orienteering race 1:04:01 9.38 km (6:50 / km) +259m 6:00 / km
ahr:156 max:175

9.377km with 259m climb in 1:04:04. Csc final Mosley green. blue course ended up 11th 5th Bok. Not going too well felt hard to no 1 from the start. Did not see long road route to 3 which looks to of been 2 minutes quicker. Too low to 4 loosing a min. Wrong spur at 7 30 secs. Took 3 attempts to find 10 all from within 50 m. 2-3 mins. Slow up hill at end.

Bok won fairly comfortably and I was one of the scorers.
Uploaded with IpBike

Friday Oct 18, 2013 #

7 AM

Cycling race 33:15 [2] 11.6 km (20.9 kph) +48m
shoes: Charge Mixer

11.596km with 48m climb in 33:15. Work.
Uploaded with IpBike

7 PM

Cycling race 40:23 [2] 12.92 km (19.2 kph) +102m
shoes: Charge Mixer

12.919km with 102m climb in 40:23. Home late and wet.
Uploaded with IpBike

Thursday Oct 17, 2013 #

7 AM

Cycling race 33:00 [2] 11.56 km (21.0 kph) +44m
shoes: Charge Mixer

11.562km with 44m climb in 33:00. Work.
Uploaded with IpBike

6 PM

Cycling race 25:23 [2] 10.22 km (24.2 kph) +35m
shoes: Charge Mixer

10.218km with 35m climb in 25:23. To coumb dingle running late so pushed on.
Uploaded with IpBike

7 PM

Running 25:34 [2] 5.36 km (4:46 / km) +17m 4:42 / km

5.362km with 17m climb in 25:34. . Westbury intervals. Session was 10 times 90 seconds with 60 seconds rest. Only did 7 was beginning to suffer. Not been doing intervals recently.
Uploaded with IpBike

8 PM

Cycling race 29:44 [2] 10.34 km (20.9 kph) +69m
shoes: Charge Mixer

10.336km with 69m climb in 29:44. Home Filton rb closed...
Uploaded with IpBike

Wednesday Oct 16, 2013 #

7 AM

Cycling race 35:53 [2] 11.69 km (19.5 kph) +52m
shoes: Charge Mixer

11.688km with 52m climb in 35:53. Work wet.
Uploaded with IpBike

6 PM

Cycling race 40:12 [2] 13.02 km (19.4 kph) +119m
shoes: Charge Mixer

13.024km with 119m climb in 40:12. Home time to dig out the big light.
Uploaded with IpBike

Tuesday Oct 15, 2013 #

7 AM

Cycling race 32:35 [2] 11.64 km (21.4 kph) +50m
shoes: Charge Mixer

11.635km with 50m climb in 32:35. Work bright and chilly.
Uploaded with IpBike

5 PM

Cycling race 31:53 [2] 11.44 km (21.5 kph) +87m
shoes: Charge Mixer

11.436km with 87m climb in 31:53. Home.
Uploaded with IpBike

7 PM

Running 50:29 8.42 km (6:00 / km) +76m 5:44 / km
ahr:131 max:147

8.416km with 76m climb in 50:38. Bok training thornbury. Not going well 9 days since last run stiff all over. Fairly short as no one wanted to push to much. Good to see Newburogh maps in the pub.
Uploaded with IpBike

Monday Oct 14, 2013 #

9 AM

Cycling race 29:56 [2] 11.61 km (23.3 kph) +51m
shoes: Charge Mixer

11.607km with 51m climb in 29:56. Work damp and cold.
Uploaded with IpBike

5 PM

Cycling race 37:41 [2] 12.07 km (19.2 kph) +123m
shoes: Charge Mixer

12.071km with 123m climb in 37:41. Home early as power off at work.
Uploaded with IpBike

Sunday Oct 13, 2013 #

9 AM

Cycling race 1:15:59 15.12 km (11.9 kph) +273m
ahr:181 max:175 shoes: Scale

15.119km with 273m climb in 1:15:59. Warming up the the sprint race a 20 minute blast. Bad route out of 5 going straight. Should of taken first road up to 11 ended up carrying up a set of steps. No more than 30 to 40 seconds lost probably. Just in front of Andy cone so at least beat one of the other brute in one race.
Uploaded with IpBike

Saturday Oct 12, 2013 #

10 AM

MTBO race 2:21:28 46.76 km (3:02 / km) +545m 2:52 / km
ahr:147 max:166 shoes: Scale

46.759km with 545m climb in 2:21:28. Mtbo worlds long race. A bit too well warmed up as I realised I did not have my dibber 11 mins before callup so a mad rush back to car and back to get it. Jumped the quarantine entry que to have 10 seconds before being called up. Nice course if you could avoid the sandy bits. One stupid error on 13 after the map change where the Russian 2nd yesterday past me to 9 mins and I tried to hang on for a bit. I then overshot the turn and took the next dead end one which petered out in green and I compounded things by cutting across carrying the bike which was messy. 125 winner 103. Just not fast enough really.
Uploaded with IpBike

Friday Oct 11, 2013 #

10 AM

Cycling 1:22:07 20.84 km (15.2 kph) +405m
ahr:162 max:172 shoes: Scale

20.845km with 405m climb in 1:22:07. World masters mtbo middle. Not so clever with the nav. Not sure of route to 2. Direct for 3. 5 cut across then missed a turn 30 secs. Extra path into flag but ok. Slow running down strap hill to 6. Slight hesitations by road going to 7. 8 was areal mess. Across road ok then to right ford but decided not right and went back and through the wrong one thus long way around up hill finally missed the turn at the end and had to turn and double back. 9,10,11 ok out through green latter 11 should of gone right around. 13 up on bank to left 14 overshot underpass. Well back off Lillian but only 3 mins off cone and windy which was all number 8.
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Thursday Oct 10, 2013 #

10 AM

Cycling 44:24 8.21 km (11.1 kph) +239m
ahr:117 max:151 shoes: Scale

8.209km with 239m climb in 44:24. Model event just an easy spin. I did not spot the bit of single track to try till back at the car.
Uploaded with IpBike

Wednesday Oct 9, 2013 #

Event: World Masters MTBO 2013

10 AM

Cycling 1:53:39 29.94 km (15.8 kph) +581m
ahr:111 max:141 shoes: Scale

29.936km with 581m climb in 1:53:39. Out to and around day to training from villa. Nice terrain some sandy bits at end to look at. The odd overgrown track on the none obviously between the controls stuff I did.
Uploaded with IpBike

Tuesday Oct 8, 2013 #

11 AM

Cycling 1:10:11 15.88 km (13.6 kph) +423m
ahr:117 max:154 shoes: Scale

15.884km with 423m climb in 1:10:11. Easy around training area. Nice terrain map showing some age as rideability off in places. One cut through at end worked well.
Uploaded with IpBike

Sunday Oct 6, 2013 #

9 AM

Orienteering race 58:01 8.2 km (7:04 / km) +213m 6:16 / km
ahr:161 max:178

8.201km with 213m climb in 58:10. VHI short brown. Good to start caught Scottish 4 min man at 5 and around him all the way from there but things got scrappy would of been better by myself he was quicker than me and I was pushing too hard to try and keep up. Lost a minute on the 50m 11 at least a minute at 12 too far up hill. 30-45 secs on 17 down too low. 55.13 Alan valeky 52 Clive 53.
Uploaded with IpBike

Saturday Oct 5, 2013 #

2 PM

Orienteering race 31:07 5.35 km (5:49 / km) +36m 5:38 / km
ahr:158 max:183

5.348km with 36m climb in 31:11. VHI relay. 2woman 1man category 2nd leg. 4 km in 23.53 so fast and was tiring on the hills. 3 mins off Clive and Quentin but a couple quicker than Gavin at least. Team ended up 5th behind 4 English. Just ram around paths to be safe. Did not do this at 6 which was bad as nasty nettles.
Uploaded with IpBike

Friday Oct 4, 2013 #

7 AM

Cycling race 33:03 [2] 11.59 km (21.0 kph) +51m
shoes: Charge Mixer

11.585km with 51m climb in 33:03. Work wet.
Uploaded with IpBike

5 PM

Cycling race 27:21 [2] 11.36 km (24.9 kph) +88m
shoes: Charge Mixer

11.359km with 88m climb in 27:21. Home.
Uploaded with IpBike

Thursday Oct 3, 2013 #

7 AM

Cycling race 31:53 [2] 11.8 km (22.2 kph) +53m
shoes: Charge Mixer

11.804km with 53m climb in 31:53. Work.
Uploaded with IpBike

Cycling race 31:53 [2] 11.8 km (22.2 kph) +53m
shoes: Charge Mixer

11.804km with 53m climb in 31:53. Work.
Uploaded with IpBike

6 PM

Cycling race 33:57 [2] 11.36 km (20.1 kph) +90m
shoes: Charge Mixer

11.365km with 90m climb in 33:57. Home.
Uploaded with IpBike

Wednesday Oct 2, 2013 #

7 AM

Cycling race 34:49 [2] 11.51 km (19.8 kph) +48m
shoes: Charge Mixer

11.514km with 48m climb in 34:49. Work
Uploaded with IpBike

6 PM

Cycling race 39:47 [2] 12.05 km (18.2 kph) +117m
shoes: Charge Mixer

12.046km with 117m climb in 39:47. Home.
Uploaded with IpBike

Tuesday Oct 1, 2013 #

7 AM

Cycling race 30:36 [2] 11.59 km (22.7 kph) +48m
shoes: Charge Mixer

11.585km with 48m climb in 30:36. Work. On and off damp.
Uploaded with IpBike

6 PM

Cycling race 32:58 [2] 11.42 km (20.8 kph) +84m
shoes: Charge Mixer

11.421km with 84m climb in 32:58. Home.
Uploaded with IpBike

Cycling race 4:49 1.29 km (16.1 kph) +12m
ahr:112 max:135 shoes: Charge Mixer

1.294km with 12m climb in 4:49. To bok training.
Uploaded with IpBike

7 PM

Running 59:34 10.6 km (5:37 / km) +60m 5:28 / km
ahr:145 max:180

10.595km with 60m climb in 59:41. Bok training Bradely stoke. Went and did the Aztec mile loop which I once did in 4.45 when fit. Only a minute slower at 5.45 which I was pleased with. Ahead of Mark Burley and Michael which I was not expecting Richard did not take up the challenge of the mass start. Probably went out a bit quick so hanging on at the end.
Uploaded with IpBike

9 PM

Cycling race 4:32 1.19 km (15.8 kph) +7m
shoes: Charge Mixer

1.187km with 7m climb in 4:32. Home.
Uploaded with IpBike

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