Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 31 days ending May 31, 2014:

activity # timemileskm+mload
  Cycling44 29:45:33 382.4(12.8/h) 615.41(20.7/h) 55373526.0
  Running6 5:11:47 28.96(10:46) 46.6(6:41) 985869.5
  Orienteering2 3:21:47 16.2(12:28) 26.06(7:45) 640885.6
  Total52 38:19:07 427.55(5:23) 688.08(3:20) 71625281.1
  [1-5]52 38:18:58

«»
4:11
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday May 31, 2014 #

Event: British Orienteering Championships
 
10 AM

Orienteering race 1:41:58 intensity: (8:46 @1) + (2:40 @2) + (5:07 @3) + (18:26 @4) + (1:06:59 @5) 12.38 km (8:14 / km) +358m 7:12 / km
ahr:157 max:178

12.380km with 358m climb in 1:42:20.
British champs. Saw map in start box and knew it would be a long course. Very green although the course had long legs through the worst of it. The white was hard going though so always looking for paths.

Lost 1.5 to 2 mins on 4 where there were more pits than expected. Took right hand round route to 9 attacking from exit. Straight to start long leg cutting corner to obvious path. Messed up at end 20 m left and went left. Worst mistake at 12 thought I was following gully up to it but was in the wrong one going 45 degrees off so well out at top. Straight up hill and right hand path for other long leg glad to pass drinks point. Lost a minted on short 17 just not seeing features at all. 16 mins off Dave peel when finished should of been 10 which would of been respectable. Not got the strength any more for these rough hard forests.
Uploaded with IpBike

Friday May 30, 2014 #

7 AM

Cycling 29:52 [2] 11.17 km (22.4 kph) +47m
shoes: Charge Mixer

11.166km with 47m climb in 29:52. Work.
Uploaded with IpBike
4 PM

Cycling 31:27 [2] 11.31 km (21.6 kph) +94m
shoes: Charge Mixer

11.312km with 94m climb in 31:27. Home.
Uploaded with IpBike

Thursday May 29, 2014 #

7 AM

Cycling 27:21 intensity: (14:21 @1) + (11:58 @2) + (1:02 @3) 10.62 km (23.3 kph) +47m
ahr:118 max:144 shoes: Charge Mixer

10.622km with 47m climb in 27:22. Work.
Uploaded with IpBike
6 PM

Cycling 24:00 intensity: (3:26 @1) + (16:21 @2) + (3:16 @3) + (57 @4) 9.89 km (24.7 kph) +45m
ahr:127 max:152 shoes: Charge Mixer

9.888km with 45m climb in 24:00. To coumb dingle. Wet.
Uploaded with IpBike
7 PM

Running 51:36 intensity: (3:23 @1) + (8:44 @2) + (10:59 @3) + (15:25 @4) + (13:05 @5) 7.83 km (6:35 / km) +248m 5:41 / km
ahr:123 max:210

7.830km with 248m climb in 52:22. Damp 4 hills in blais. Very slippery just steady up and down. Pushed a few flat bits to practice fast.
Uploaded with IpBike
8 PM

Cycling 25:38 intensity: (2:23 @1) + (14:19 @2) + (7:41 @3) + (1:15 @4) 9.56 km (22.4 kph) +72m
ahr:128 max:152 shoes: Charge Mixer

9.565km with 72m climb in 25:38 home. Torrential. Kit straight into washer.
Uploaded with IpBike

Wednesday May 28, 2014 #

7 AM

Cycling 31:12 intensity: (20:20 @1) + (10:52 @2) 11.23 km (21.6 kph) +56m
ahr:110 max:134 shoes: Charge Mixer

11.230km with 56m climb in 31:13. Work wet.
Uploaded with IpBike
8 PM

Cycling 34:41 intensity: (18:34 @1) + (12:08 @2) + (3:37 @3) + (22 @4) 11.4 km (19.7 kph) +129m
ahr:118 max:152 shoes: Charge Mixer

11.399km with 129m climb in 34:41. Home.
Uploaded with IpBike

Tuesday May 27, 2014 #

7 AM

Cycling 31:15 intensity: (19:54 @1) + (11:21 @2) 11.13 km (21.4 kph) +51m
ahr:113 max:138 shoes: Charge Mixer

11.128km with 51m climb in 31:16. Work hr strap on for testing.
Uploaded with IpBike
C • Tonight's run 2
6 PM

Cycling 30:14 intensity: (8:05 @1) + (15:56 @2) + (6:13 @3) 11.2 km (22.2 kph) +95m
ahr:125 max:149 shoes: Charge Mixer

11.200km with 95m climb in 30:15. Home far too late for training.
Uploaded with IpBike
8 PM

Running 25:00 [3] 4.0 km (6:15 / km) +100m 5:33 / km

Way late out of work was still thinking it was Monday. Then managed to leave the phone at home on the bike so no log. Started at 8pm in Hawksbury-Upton. Just ran around the final loop we normally do at a faster pace then my normal Tuesday pace as wanted to be back in time for food in the pub. Monument down hill then along green lane to Hawksbury and finally up the hill through the fields. Going fairly well considering no warm-up and straight into it.

Sunday May 25, 2014 #

11 AM

Cycling 1:57:25 intensity: (6 @0) + (41:45 @1) + (1:03:47 @2) + (8:12 @3) + (3:35 @4) 47.39 km (24.2 kph) +399m
ahr:122 max:158

47.389km with 399m climb in 1:57:28. Hawksbury Upton loop.
Uploaded with IpBike

Saturday May 24, 2014 #

Event: Scottish Championships - Individual (UKOL)
 

Friday May 23, 2014 #

7 AM

Cycling race 29:55 [2] 11.07 km (22.2 kph) +59m
shoes: Charge Mixer

11.070km with 59m climb in 29:55
Uploaded with IpBike
7 PM

Cycling race 29:11 [2] 11.31 km (23.3 kph) +96m
shoes: Charge Mixer

11.309km with 96m climb in 29:11. Hone.
Uploaded with IpBike

Thursday May 22, 2014 #

7 AM

Cycling race 30:49 [2] 11.07 km (21.6 kph) +55m
shoes: Charge Mixer

11.070km with 55m climb in 30:49 work
Uploaded with IpBike
6 PM

Cycling race 32:34 [2] 11.31 km (20.8 kph) +100m
shoes: Charge Mixer

11.307km with 100m climb in 32:34
Uploaded with IpBike

Wednesday May 21, 2014 #

7 AM

Cycling race 31:25 [2] 11.47 km (21.9 kph) +57m
shoes: Charge Mixer

11.466km with 57m climb in 31:25. Work.
Uploaded with IpBike
7 PM

Cycling race 40:07 [2] 12.92 km (19.3 kph) +119m
shoes: Charge Mixer

12.923km with 119m climb in 40:07. Home.
Uploaded with IpBike

Tuesday May 20, 2014 #

7 AM

Cycling race 31:42 [2] 11.48 km (21.7 kph) +55m
shoes: Charge Mixer

11.476km with 55m climb in 31:42. Work.
Uploaded with IpBike
5 PM

Cycling race 29:44 [2] 11.28 km (22.8 kph) +99m
shoes: Charge Mixer

11.284km with 99m climb in 29:44. Home.
Uploaded with IpBike
7 PM

Running 56:38 intensity: (11:02 @1) + (38:33 @2) + (6:31 @3) + (32 @4) 7.95 km (7:07 / km) +198m 6:20 / km
ahr:127 max:151

7.950km with 198m climb in 56:39. Bok training Churchill. Standard sort of route but back up to main top path at finish a bit short really but I was rather stiff.
Uploaded with IpBike

Monday May 19, 2014 #

7 AM

Cycling race 30:54 [2] 10.94 km (21.2 kph) +56m
shoes: Charge Mixer

10.941km with 56m climb in 30:54. Work.
Uploaded with IpBike
7 PM

Cycling race 36:02 [2] 12.12 km (20.2 kph) +131m
shoes: Charge Mixer

12.120km with 131m climb in 36:02. Home.
Uploaded with IpBike

Sunday May 18, 2014 #

Event: Black Mountains MBO
 
1 AM

Orienteering race 1:39:49 intensity: (3:57 @1) + (3:01 @2) + (3:22 @3) + (20:01 @4) + (1:09:28 @5) 13.68 km (7:18 / km) +282m 6:37 / km
ahr:159 max:192

13.684km with 282m climb in 1:40:12. Harvester long night leg for 2nd team. Out a good bit down but with the second leg leaders on the B relay. Nigel Bunn overtook me multiple times but was still fastest for his leg. Slight miss on 1 too far right. No trouble with troublesome 189 went down path till bend 90 degrees off and straight in no trouble. Lost about 3 mins on 10 lower path to start then had to go out south to relocate. Back north and did not see path junction so ended up attacking 3rd time. right around for 14 but still missed it on the end 1 min. Swallowed a fly going to 18 and ended up throwing up in styles while slogging up the steep hill. Fell over and bashed thumb going to 19 so trying to avoid blood on the map from there. Biggest mistake at 21 3 or 4 mins just not making sence of small paths. 30 secs on 23 lead in by Marcus a lap up but could not hang on. Safe northern routes at the end a long way around but no chance of big losses. All told fairly disappointing should of been close to 10 mins quicker. 93.40. GG did 58 which showed what a world class time is. Dave peel 86.
Uploaded with IpBike
C • LOL! 1

Saturday May 17, 2014 #

Event: Harvester Trophy
 

Friday May 16, 2014 #

7 AM

Cycling race 33:30 [2] 11.63 km (20.8 kph) +57m
shoes: Charge Mixer

11.626km with 57m climb in 33:30. Work.
Uploaded with IpBike
7 PM

Cycling race 40:39 [2] 12.49 km (18.4 kph) +121m
shoes: Charge Mixer

12.491km with 121m climb in 40:39. Home.
Uploaded with IpBike

Thursday May 15, 2014 #

7 AM

Cycling race 32:13 [2] 11.0 km (20.5 kph) +48m
shoes: Charge Mixer

11.003km with 48m climb in 32:13. Work.
Uploaded with IpBike
6 PM

Cycling race 25:05 [2] 9.77 km (23.4 kph) +36m
shoes: Charge Mixer

9.775km with 36m climb in 25:05. To coumb dingle.
Uploaded with IpBike
7 PM

Running 51:57 intensity: (3:36 @1) + (14:31 @2) + (12:51 @3) + (13:27 @4) + (7:32 @5) 8.22 km (6:19 / km) +228m 5:33 / km
ahr:143 max:174

8.224km with 228m climb in 52:24. Into blais 3 castle reps to remind the legs about speed. Not very quick but good prep for the Harvester. Back with another climb up zig zags.
Uploaded with IpBike
8 PM

Cycling race 25:00 intensity: (2:06 @1) + (16:00 @2) + (6:04 @3) + (50 @4) 9.27 km (22.2 kph) +61m
ahr:134 max:151 shoes: Charge Mixer

9.273km with 61m climb in 25:00. Home.
Uploaded with IpBike

Wednesday May 14, 2014 #

7 PM

Cycling race 34:59 [2] 11.57 km (19.8 kph) +128m
shoes: Charge Mixer

11.570km with 128m climb in 34:59. Home.
Uploaded with IpBike

Tuesday May 13, 2014 #

7 AM

Cycling race 31:48 [2] 11.59 km (21.9 kph) +48m
shoes: Charge Mixer

11.590km with 48m climb in 31:48. Work.
Uploaded with IpBike
5 PM

Cycling race 32:21 [2] 11.5 km (21.3 kph) +100m
shoes: Charge Mixer

11.504km with 100m climb in 32:21. Hone..
Uploaded with IpBike
7 PM

Running 1:03:36 intensity: (3:53 @1) + (37:28 @2) + (18:00 @3) + (1:57 @4) + (2:18 @5) 9.8 km (6:29 / km) +61m 6:18 / km
ahr:128 max:185

9.801km with 61m climb in 1:03:38. Bok training White heart. Usual route along the river up cow hill then the rough bridelways which had the added.problem of long grass. Short road route at end.
Uploaded with IpBike

Monday May 12, 2014 #

7 AM

Cycling race 33:18 [2] 11.4 km (20.5 kph) +59m
shoes: Charge Mixer

11.395km with 59m climb in 33:18. Work.
Uploaded with IpBike
7 PM

Cycling race 40:54 [2] 13.39 km (19.6 kph) +142m
shoes: Charge Mixer

13.389km with 142m climb in 40:54. Home.
Uploaded with IpBike

Sunday May 11, 2014 #

Event: Baildon MTBO
 
3 PM

Cycling 1:33:32 intensity: (17:09 @1) + (18:55 @2) + (14:07 @3) + (20:35 @4) + (22:46 @5) 14.56 km (9.3 kph) +396m
ahr:195 max:179 shoes: Scale

14.557km with 396m climb in 1:33:32. Baildon mtbo. Going ok but not spectacular rather scrappy by no big misses then on second half managed to burp front tire an get total flat. No gas so no chance of recieling. Then could not get the valve out to put in a tube so retired and walked back. Log has some post fitting a tube in the van control collecting.
Uploaded with IpBike

Friday May 9, 2014 #

7 AM

Cycling race 34:20 [2] 11.58 km (20.2 kph) +56m
shoes: Charge Mixer

11.577km with 56m climb in 34:20. Work.
Uploaded with IpBike
6 PM

Cycling race 28:01 [2] 11.26 km (24.1 kph) +104m
shoes: Charge Mixer

11.262km with 104m climb in 28:01. Home pushing on as late.
Uploaded with IpBike

Thursday May 8, 2014 #

7 AM

Cycling race 34:44 [2] 11.38 km (19.7 kph) +61m
shoes: Charge Mixer

11.378km with 61m climb in 34:44. Work.
Uploaded with IpBike
8 PM

Cycling race 33:39 [2] 11.42 km (20.4 kph) +99m
shoes: Charge Mixer

11.416km with 99m climb in 33:39. Home.
Uploaded with IpBike

Wednesday May 7, 2014 #

7 AM

Cycling race 36:01 [2] 11.6 km (19.3 kph) +181m
shoes: Charge Mixer

Work wet.
Uploaded with IpBike
9 PM

Cycling race 32:40 [2] 10.9 km (20.0 kph) +103m
shoes: Charge Mixer

10.901km with 103m climb in 32:40. Home late.
Uploaded with IpBike

Tuesday May 6, 2014 #

7 AM

Cycling race 33:12 [2] 11.03 km (19.9 kph) +54m
shoes: Charge Mixer

11.029km with 54m climb in 33:12. Work.
Uploaded with IpBike
5 PM

Cycling race 33:19 [2] 11.47 km (20.7 kph) +100m
shoes: Charge Mixer

11.466km with 100m climb in 33:19. Home.
Uploaded with IpBike
7 PM

Running 1:03:00 [3] 8.8 km (7:10 / km) +150m 6:36 / km

Bok training Dundry. Forgot phone so no plot. round to the north back up past church other car park then down the old lane all the way down then the big slow climb back up. Long grass in the fields. Really struggling at the back with Jackie. One run a week I just get way too stiff.

Saturday May 3, 2014 #

9 AM

Cycling 4:11:38 intensity: (3 @0) + (1:37:30 @1) + (2:15:10 @2) + (14:16 @3) + (1:04 @4) + (3:35 @5) 90.72 km (21.6 kph) +1456m
ahr:116 max:209

90.725km with 1456m climb in 4:11:38. First Saturday ride in a long time. As expected no one else out the ride has gone defunct. Just very steady overy to chepstow and some nice climbs did more than I intended really such a mice day to be out. A bit of dodgy hr on some descents.
Uploaded with IpBike

Friday May 2, 2014 #

7 AM

Cycling race 33:33 [2] 11.59 km (20.7 kph) +47m
shoes: Charge Mixer

11.592km with 47m climb in 33:33. Work.
Uploaded with IpBike
8 PM

Cycling race 35:46 [2] 11.44 km (19.2 kph) +90m
shoes: Charge Mixer

11.438km with 90m climb in 35:46. Home had to fix puncture first.
Uploaded with IpBike

Thursday May 1, 2014 #

7 AM

Cycling race 34:31 [2] 11.59 km (20.1 kph) +46m
shoes: Charge Mixer

11.594km with 46m climb in 34:31. Work.
Uploaded with IpBike
8 PM

Cycling race 35:22 [2] 11.4 km (19.3 kph) +82m
shoes: Charge Mixer

11.395km with 82m climb in 35:22. Home.
Uploaded with IpBike

« Earlier | Later »