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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 31 days ending May 31, 2015:

activity # timemileskm+mload
  Cycling45 33:56:46 450.6(13.3/h) 725.17(21.4/h) 74493847.9
  Orienteering6 4:05:54 21.64(11:22) 34.83(7:04) 899786.7
  MTBO1 3:28:53 34.04(6:08) 54.78(3:49) 1389737.7
  Running3 3:04:31 19.16(9:38) 30.84(5:59) 769431.3
  cyclocross2 2:13:15 27.1(12.2/h) 43.61(19.6/h) 418557.5
  Walking1 13:58 0.89(15:37) 1.44(9:42) 1027.9
  Total57 47:03:17 553.43(5:06) 890.66(3:10) 109346389.0
  [1-5]57 46:35:10

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Friday May 29, 2015 #

7 AM

Cycling 35:18 [2] 11.64 km (19.8 kph) +68m
shoes: Charge Mixer

11.641km with 68m climb in 0:35:18. Work not really wet yet but I had my wet kit on.
Uploaded with IpBike
6 PM

Cycling 34:03 [2] 11.39 km (20.1 kph) +106m
shoes: Charge Mixer

11.389km with 106m climb in 0:34:03. Home.
Uploaded with IpBike

Thursday May 28, 2015 #

7 AM

Cycling 31:32 [2] 11.61 km (22.1 kph) +62m
shoes: Charge Mixer

11.615km with 62m climb in 0:31:32. Work.
Uploaded with IpBike
7 PM

Cycling 32:08 [2] 11.37 km (21.2 kph) +107m
shoes: Charge Mixer

11.371km with 107m climb in 0:32:08. Home.
Uploaded with IpBike

Wednesday May 27, 2015 #

7 AM

Cycling 30:39 intensity: (25:43 @1) + (4:56 @2) 11.41 km (22.3 kph) +66m
ahr:107 max:133 shoes: Scale

11.407km with 66m climb in 0:30:39. Work.
Uploaded with IpBike
6 PM

Cycling 24:46 intensity: (15:05 @1) + (9:41 @2) 8.82 km (21.4 kph) +120m
ahr:111 max:139 shoes: Scale

8.818km with 120m climb in 0:24:46. Out to Warmly for summer cross. Raining on and off.
Uploaded with IpBike
7 PM

cyclocross 10:45 intensity: (1:47 @1) + (5:59 @2) + (2:59 @3) 2.62 km (14.6 kph) +45m
ahr:127 max:149 shoes: Scale

2.620km with 45m climb in 0:10:45. Sighting lap, twice around the bit with the steps to practice line again. Not a bad lap for mtb, Matt raced his and won. Nothing really needing it specifically but a rough surface a lot of the way so easier going on mtb.
Uploaded with IpBike

cyclocross race 1:01:35 intensity: (9 @1) + (8 @2) + (25 @3) + (7:20 @4) + (53:33 @5) 19.63 km (19.1 kph) +297m
ahr:164 max:176 shoes: Scale

19.633km with 297m climb in 1:01:37. Summer cross race. Started fairly slow but faster than last week. Behind quite a gagle on second lap but hard to pass just took it steady. Next lap pushed hard up climb and past 3 of them in one go. Recovered a bit and same thing for a couple of laps till some space around me. Just kept on pushing to end trying not to get laped twice by Matt which I managed.

Very good workout hr high all the way. Technique dismounting and remounting for steps terrible. Need some lessons from Jake.

New position based lap feature worked well.
Uploaded with IpBike
8 PM

Cycling 31:31 intensity: (2:58 @1) + (19:47 @2) + (8:27 @3) + (19 @4) 11.38 km (21.7 kph) +108m
ahr:133 max:150 shoes: Scale

11.376km with 108m climb in 0:31:34. Home tired.
Uploaded with IpBike

Tuesday May 26, 2015 #

7 AM

Cycling 30:24 [2] 11.63 km (23.0 kph) +57m
shoes: Charge Mixer

11.628km with 57m climb in 0:30:24. Work.
Uploaded with IpBike
5 PM

Cycling 32:16 [2] 11.38 km (21.2 kph) +104m
shoes: Charge Mixer

11.376km with 104m climb in 0:32:16. Home.
Uploaded with IpBike
7 PM

Running 59:07 intensity: (5 @0) + (9:49 @1) + (25:10 @2) + (12:57 @3) + (9:58 @4) + (1:08 @5) 10.34 km (5:43 / km) +248m 5:06 / km
ahr:134 max:165

10.335km with 248m climb in 0:59:24. Bok training. Pushed on a bit on some of the climbs. Ankle hurting which is annoying as I have not run for a week.
Uploaded with IpBike

Monday May 25, 2015 #

9 AM

Cycling 3:52:35 intensity: (1:20:53 @1) + (1:54:59 @2) + (30:54 @3) + (4:53 @4) + (56 @5) 89.39 km (23.1 kph) +1361m
ahr:122 max:164 shoes: Scott RC1

89.393km with 1361m climb in 3:52:35. Spin out for some hills. Explored back of Chepstow not a good idea. Not pushing too much up climbs but hard not to up the 25% slope.
Uploaded with IpBike

Sunday May 24, 2015 #

5 PM

Walking 13:58 [2] 1.44 km (9:42 / km) +10m 9:22 / km

1.440km with 10m climb in 0:13:58. Little walk doing some testing.
Uploaded with IpBike

Saturday May 23, 2015 #

9 AM

Cycling 3:42:18 intensity: (5 @0) + (1:25:14 @1) + (1:46:02 @2) + (13:04 @3) + (12:39 @4) + (5:14 @5) 86.36 km (23.3 kph) +1164m
ahr:122 max:164 shoes: Scott RC1

86.362km with 1164m climb in 3:42:28. Out to visit Gordon Everesting. Went via a couple of hills you would not want to everest on. Gordon going very well at 24 reps which is just over half way. Having to work fairly hard to stay with him. Average hr 157. Gordon keeping himself below 150. Lovely day to be out, flat route home was nice with a touch of a tail wind.
Uploaded with IpBike

Friday May 22, 2015 #

7 AM

Cycling 33:08 [2] 11.63 km (21.1 kph) +61m
shoes: Charge Mixer

11.633km with 61m climb in 0:33:08. Work.
Uploaded with IpBike
6 PM

Cycling 32:34 [2] 11.36 km (20.9 kph) +104m
shoes: Charge Mixer

11.365km with 104m climb in 0:32:34. Home. For some reason unknown bad bonk symptoms light headed etc. Not long enough to get through the other side like used to do running training.
Uploaded with IpBike

Thursday May 21, 2015 #

7 AM

Cycling 32:44 [2] 11.74 km (21.5 kph) +62m
shoes: Charge Mixer

11.740km with 62m climb in 0:32:44. Work.
Uploaded with IpBike
7 PM

Cycling 44:16 [2] 14.53 km (19.7 kph) +143m
shoes: Charge Mixer

14.528km with 143m climb in 0:44:16. Home.
Uploaded with IpBike

Wednesday May 20, 2015 #

7 AM

Cycling 32:12 intensity: (27:54 @0) + (4:18 @1) 11.49 km (21.4 kph) +66m
ahr:255 shoes: Scale

11.492km with 66m climb in 0:32:24. Work on scale as looking to do summer cross tonight. Broke chain at end. Took a while to fix. Need new chain for Portugal.
Uploaded with IpBike
6 PM

Cycling 16:31 [2] 5.47 km (19.9 kph) +93m
shoes: Scale

5.475km with 93m climb in 0:16:31. Work to cx
Uploaded with IpBike
7 PM

cyclocross race 1:00:55 intensity: (7:31 @1) + (8:37 @2) + (2:50 @3) + (6:58 @4) + (34:59 @5) 21.36 km (21.0 kph) +76m
ahr:147 max:172 shoes: Scale

21.356km with 76m climb in 1:00:55. Warm up then summer cross Hengrove Park. Fast course with a big tarmac section not exactly mtb terain. Steady first lap well towards the back then got going as things opened up. After the tarmac on the last lap managed to get a 5cm splinter in the rear tire was making a big noise as it banged past the frame. Was not thinking and just pulled it out and of course it failed to seal. I was not in to running most of the lap so just pushed back to start. Should of broken it off as the air was holding with it sticking in.
Uploaded with IpBike
8 PM

Cycling 47:27 intensity: (13:10 @1) + (31:58 @2) + (1:09 @3) + (1:10 @4) 16.99 km (21.5 kph) +150m
ahr:121 max:153 shoes: Scale

16.990km with 150m climb in 0:47:27. Home tired by end.
Uploaded with IpBike

Tuesday May 19, 2015 #

7 AM

Cycling 32:32 [2] 11.62 km (21.4 kph) +62m
shoes: Charge Mixer

11.624km with 62m climb in 0:32:32. Work.
Uploaded with IpBike
5 PM

Cycling 31:16 [2] 11.4 km (21.9 kph) +110m
shoes: Charge Mixer

11.397km with 110m climb in 0:31:16. Home wet.
Uploaded with IpBike
7 PM

Running 1:02:46 intensity: (10:10 @1) + (33:58 @2) + (17:06 @3) + (1:32 @4) 9.86 km (6:22 / km) +262m 5:37 / km
ahr:128 max:153

9.861km with 262m climb in 1:03:20. Bok training West Harptree. Nice new run around some nice bits of wood.
Uploaded with IpBike

Monday May 18, 2015 #

7 AM

Cycling 35:40 [2] 11.65 km (19.6 kph) +67m
shoes: Charge Mixer

11.654km with 67m climb in 0:35:40. 2 ducks on my drive looked very happy setting out.
Uploaded with IpBike
9 PM

Cycling 32:06 [2] 11.34 km (21.2 kph) +115m
shoes: Charge Mixer

11.344km with 115m climb in 0:32:06. Home.
Uploaded with IpBike

Saturday May 16, 2015 #

9 AM

Cycling 3:06:11 intensity: (1:01:51 @1) + (1:24:34 @2) + (32:55 @3) + (6:51 @4) 67.58 km (21.8 kph) +1081m
ahr:124 max:154 shoes: Scott RC1

67.578km with 1081m climb in 3:06:11. Office not the normal way. Some new roads and hills. Slow stuff second half back West.
Uploaded with IpBike
5 PM

Cycling 37:18 intensity: (27:43 @1) + (5:04 @2) + (1:09 @3) + (1:07 @4) + (2:15 @5) 12.49 km (20.1 kph) +140m
ahr:116 max:169 shoes: Scott RC1

12.494km with 140m climb in 0:36:57. Home easy apart from one effort trying to get hr into new zones but set for running not cycling so could not get there.
Uploaded with IpBike

Friday May 15, 2015 #

7 AM

Cycling 31:52 [2] 11.63 km (21.9 kph) +59m
shoes: Charge Mixer

11.626km with 59m climb in 0:31:52. Work.
Uploaded with IpBike
7 PM

Cycling 33:53 [2] 11.35 km (20.1 kph) +108m
shoes: Charge Mixer

11.350km with 108m climb in 0:33:53
Uploaded with IpBike

Thursday May 14, 2015 #

7 AM

Cycling 32:34 [2] 11.62 km (21.4 kph) +65m
shoes: Charge Mixer

11.622km with 65m climb in 32:34. Work before the real rain.
Uploaded with IpBike
8 PM

Cycling 35:40 [2] 11.36 km (19.1 kph) +104m
shoes: Charge Mixer

11.363km with 104m climb in 35:40. Home.
Uploaded with IpBike

Wednesday May 13, 2015 #

7 AM

Cycling 34:33 [2] 11.81 km (20.5 kph) +68m
shoes: Charge Mixer

11.808km with 68m climb in 34:33. Work.
Uploaded with IpBike
7 PM

Cycling 42:38 [2] 12.41 km (17.5 kph) +134m
shoes: Charge Mixer

12.412km with 134m climb in 42:38
Home.
Uploaded with IpBike

Tuesday May 12, 2015 #

7 AM

Cycling 32:26 [2] 11.72 km (21.7 kph) +63m
shoes: Charge Mixer

11.722km with 63m climb in 32:26. Work damp.
Uploaded with IpBike
5 PM

Cycling 32:27 [2] 11.35 km (21.0 kph) +105m
shoes: Charge Mixer

11.354km with 105m climb in 32:27. Home
Uploaded with IpBike
7 PM

Running 1:02:38 intensity: (4:11 @1) + (32:45 @2) + (21:13 @3) + (4:29 @4) 10.64 km (5:53 / km) +259m 5:15 / km
ahr:136 max:159

10.641km with 259m climb in 1:02:56. Bok training. Went to the wrong pub... Right run though but by myself as realised at ten past 7 when no one else in sight. Ended up the same direction as the others so did not see them. Nice evening for running. Pushed on as well as I could at the end.
Uploaded with IpBike

Monday May 11, 2015 #

7 AM

Cycling 35:53 [2] 11.61 km (19.4 kph) +66m
shoes: Charge Mixer

11.611km with 66m climb in 35:53. Work headwind.
Uploaded with IpBike
6 PM

Cycling 33:29 [2] 11.37 km (20.4 kph) +109m
shoes: Charge Mixer

11.367km with 109m climb in 33:29. Home.
Uploaded with IpBike

Sunday May 10, 2015 #

Event: British Middle Championships (UKOL)
 
12 PM

Orienteering race 46:23 intensity: (11:06 @1) + (1:29 @2) + (18 @3) + (6:47 @4) + (26:43 @5) 6.7 km (6:55 / km) +176m 6:07 / km
ahr:152 max:206

6.702km with 176m climb in 46:27. British middle champs. very confused at 1 as the obvious flag was not the right feature e.g. Edge of depression went up to opposite end where could see path before going back and looking at code to see was mine 45s. bit too hesitant through 8,9. Low on 14 then expecting earth wall but no flag miss read descriptions as was thicket. 30s. Bill Edwards caught me here for 3 mins. Just ran after him for next 2 but in the lead through 18 and 19. Stopping early on 20 10s so back behind bill for21,22,23. Took a straighter route for 24 back in front but past going to 25 also caught Andy Monro here. Hit path beyond. Bill went down I went up which was the right call 30s. Overtaken by Andy to 2nd last but still infront of bill st finish.

3rd place, Bill 1st just ahead of James. 20 secs up on Martin ward so having bill catch up a big help.
Uploaded with IpBike

Saturday May 9, 2015 #

Event: British Sprint Championships (UKOL)
 
11 AM

Orienteering race 37:51 intensity: (13:24 @1) + (4:51 @2) + (1:55 @3) + (12 @4) + (17:29 @5) 5.76 km (6:34 / km) +23m 6:27 / km
ahr:128 max:183

5.758km with 23m climb in 39:48. British middle sprints qualifying Aldershot garrison. Rather a symmetrical set of buildings and flower beds and hedges but sometimes you could pass through the gaps ans sometimes not. Clean early on 15 second mistake getting wrong side of a hedge middle way through annoying as you could lean over and people were but ran round. Next building could not get through gap I expected I could 10 secs. Getting close to Richard after map change but then a big error getting one block too far and going right around a big building before realising 45secs.

Quickest time at download but miss punched.... Need map to see where I went and where I should of gone. Now to decide what to do in B final, take it easy for tomorrow or flat out for the potential rancking point bonabza.

Make that the C final. Some company there with Dave Peel also MP and Kevin fielding dq.. Time would of been good for 2nd in heat but Dave was 2 mins quicker.. I stopped 20 m early at a tree on line to my edge of carpark so my own stupid fault.

Uploaded with IpBike
2 PM

Orienteering race 23:55 intensity: (5:08 @1) + (4:38 @2) + (1:35 @3) + (31 @4) + (12:03 @5) 3.72 km (6:26 / km) +17m 6:17 / km
ahr:138 max:182

3.719km with 17m climb in 24:17. C final trying to keep ahead of Dave peel 1 min behind. Thought I had but turns out I ran 3C instead of 2c so not my day. Was pushing hard but felt the earlier run in legs.
Uploaded with IpBike

Turns out I ran the same course as Clive. Was leading him till about 3 from the end and then managed to loose 20 seconds on him somehow.
C • Clive 1

Friday May 8, 2015 #

7 AM

Cycling 34:19 [2] 11.61 km (20.3 kph) +65m
shoes: Charge Mixer

11.611km with 65m climb in 34:19. Work.
Uploaded with IpBike
6 PM

Cycling 32:53 [2] 11.36 km (20.7 kph) +105m
shoes: Charge Mixer

11.361km with 105m climb in 32:53. Home.
Uploaded with IpBike

Thursday May 7, 2015 #

7 AM

Cycling 40:07 [2] 13.19 km (19.7 kph) +98m
shoes: Charge Mixer

13.186km with 98m climb in 40:07. Work via polling station.
Uploaded with IpBike
7 PM

Cycling 32:52 [2] 11.36 km (20.7 kph) +105m
shoes: Charge Mixer

11.356km with 105m climb in 32:52
Uploaded with IpBike

Wednesday May 6, 2015 #

7 AM

Cycling 35:51 [2] 11.68 km (19.5 kph) +70m
shoes: Charge Mixer

11.680km with 70m climb in 35:51. Work windy.
Uploaded with IpBike
6 PM

Cycling 27:33 intensity: (13:26 @1) + (10:26 @2) + (3:41 @3) 8.0 km (17.4 kph) +119m
ahr:118 max:146 shoes: Charge Mixer

8.001km with 119m climb in 27:33. Work to uni halls. Windy!
Uploaded with IpBike

Orienteering race 11:50 intensity: (11 @1) + (17 @2) + (47 @3) + (8:23 @4) + (2:12 @5) 2.41 km (4:54 / km) +20m 4:43 / km
ahr:165 max:167

2.411km with 20m climb in 12.45. Entered the medium but they were out of maps so did short. Which actually was a nice sprint course so perfect. A bit scrappy in places bad route for 7
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7 PM

Cycling 26:37 intensity: (12:36 @1) + (11:24 @2) + (2:28 @3) + (9 @4) 10.19 km (23.0 kph) +83m
ahr:119 max:150 shoes: Charge Mixer

10.192km with 83m climb in 26:37. Home.
Uploaded with IpBike

Tuesday May 5, 2015 #

7 AM

Cycling 34:25 [2] 11.61 km (20.2 kph) +71m
shoes: Charge Mixer

11.607km with 71m climb in 34:25. Work.
Uploaded with IpBike
8 PM

Cycling 32:21 [2] 11.34 km (21.0 kph) +108m
shoes: Charge Mixer

11.344km with 108m climb in 32:21. Home wet.
Uploaded with IpBike

Monday May 4, 2015 #

10 AM

Orienteering race 1:20:47 intensity: (15:57 @1) + (28:53 @2) + (24:01 @3) + (10:35 @4) + (1:21 @5) 10.51 km (7:41 / km) +458m 6:19 / km
ahr:140 max:176

10.507km with 458m climb in 81.16. NGOs brown headless hill. Very mad public 180 degree error out if the start. Half way to the finish before I realised. Then had to run up past the van to get to 1. Then Ballsed up 2 and just started jogging around 3 and 4 easy. Had decided to treat it as training and run 5,6,7 quick but messed up 5 so back to jogging. Went up for 12 similar time to Tom Debra he went straight. He was quicker straight to 14 than my round though. Clive past me going to 17 and ran off. Clive and Duncan past me going to 21 and then again to 22 and I was waiting for them at the finish which was all amusing at the end.
Uploaded with IpBike

Sunday May 3, 2015 #

9 AM

MTBO race 3:28:53 intensity: (11:41 @1) + (30:09 @2) + (36:33 @3) + (1:36:28 @4) + (34:02 @5) 54.78 km (3:49 / km) +1389m 3:23 / km
ahr:144 max:189 shoes: Scale

54.778km with 1389m climb in 3:40:35. 3 and a half hour mtbo score. Probably a better ride than I have done on the area before but messed up by being greasy at the end. 7,6,5,4,3 to start not sure of the best order and in retrospect missing 10 point 7 would of made sence. 2,25 decided to do 24 which was marginal but good fun down to 23. 22, 21, 19, 20, 18. Steep road climb to 10 good to have a stop to punch before all the way up to 16. Up road intending to drop down to 15 but bw none existent after 50 m so cut losses and up to masts at 14. In and out to 17. Still 30 mins to go so went for 13 bad idea as the track back over pwll du was a quagmire I was trying to run up pushing bike. Less than 10 mins to go at 12 on top of hill. Hell for leather down to 11 should be on end of wood but the wood extends a field further so missed it by 50m vertically before starting to look. Forgot it as now late. Still went for 30 point 8 but path across too rough to ride down the an unexpected up so again lots of running.

If I had just skipped 13 I would of got 12 and undoubtedly 1 just beyond finish for 20 points more and not late... 2nd 20 points down.
Uploaded with IpBike

Saturday May 2, 2015 #

Event: Triple Gloucester Weekend
 
1 PM

Orienteering race 45:08 intensity: (3 @0) + (8:45 @1) + (2:53 @2) + (1:53 @3) + (8:00 @4) + (23:34 @5) 5.73 km (7:52 / km) +205m 6:41 / km
ahr:146 max:174

5.733km with 205m climb in 39.53. Middle race very much a control pick never got any flow and a good number of small wobbles. 5 and 6 and 10. Very glad to see 21 seemed a long way. 5 mins off Dave peel puts me in my place.
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Friday May 1, 2015 #

7 AM

Cycling 29:57 [2] 11.58 km (23.2 kph) +63m
shoes: Charge Mixer

11.583km with 63m climb in 29:57. Work. Less wind hard tires quick.
Uploaded with IpBike
7 PM

Cycling 33:01 [2] 11.32 km (20.6 kph) +104m
shoes: Charge Mixer

11.324km with 104m climb in 33:01. Home.
Uploaded with IpBike

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