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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 31 days ending Jul 31, 2015:

activity # timemileskm+mload
  Cycling36 19:21:06 252.81(13.1/h) 406.85(21.0/h) 29692278.1
  MTBO2 6:10:51 61.37(6:03) 98.76(3:45) 19431089.3
  Running6 6:08:47 32.46(11:22) 52.23(7:04) 831909.1
  Mtb1 2:35:35 19.29(7.4/h) 31.04(12.0/h) 572231.1
  Orienteering1 33:39 3.69(9:07) 5.94(5:40) 3191.8
  Walking1 11:28 0.66(17:22) 1.06(10:47) 711.5
  Total46 35:01:26 370.27(5:41) 595.89(3:32) 63534610.9
  [1-5]46 35:00:54

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Friday Jul 31, 2015 #

7 AM

Cycling 30:25 [2] 11.68 km (23.0 kph) +60m
shoes: Charge Mixer

11.677km with 60m climb in 0:30:25. Work chilly. Pushed a bit to start to warm up.
Uploaded with IpBike
6 PM

Cycling 36:17 [2] 12.19 km (20.2 kph) +135m
shoes: Charge Mixer

12.185km with 135m climb in 0:36:17. Home.
Uploaded with IpBike

Thursday Jul 30, 2015 #

8 AM

Cycling 31:40 [2] 11.67 km (22.1 kph) +60m
shoes: Charge Mixer

11.667km with 60m climb in 0:31:40. Work.
Uploaded with IpBike
7 PM

Cycling 40:22 [2] 12.6 km (18.7 kph) +135m
shoes: Charge Mixer

12.600km with 135m climb in 0:40:22. Home.
Uploaded with IpBike

Wednesday Jul 29, 2015 #

7 AM

Cycling 33:07 [2] 11.67 km (21.1 kph) +62m
shoes: Charge Mixer

11.673km with 62m climb in 0:33:07. Work.
Uploaded with IpBike
6 PM

Cycling 34:29 [2] 11.5 km (20.0 kph) +102m
shoes: Charge Mixer

11.502km with 102m climb in 0:34:29. Home.
Uploaded with IpBike

Tuesday Jul 28, 2015 #

7 AM

Cycling 34:21 [2] 11.64 km (20.3 kph) +65m
shoes: Charge Mixer

11.635km with 65m climb in 0:34:21. Work.
Uploaded with IpBike
5 PM

Cycling 32:33 [2] 11.52 km (21.2 kph) +107m
shoes: Charge Mixer

11.521km with 107m climb in 0:32:33. Home.
Uploaded with IpBike
7 PM

Running 1:04:35 [2] 9.29 km (6:57 / km) +276m 6:03 / km

9.290km with 276m climb in 1:04:35. Bok training Burrington coumb. newcomer Katy dyre out and Jenny out walking with injured Jackie. Up over the ham and onto the top giving John Sadd a shortcut to the top. Chilly along the top into the wind.
Uploaded with IpBike

Monday Jul 27, 2015 #

7 AM

Cycling 35:18 [2] 11.69 km (19.9 kph) +63m
shoes: Charge Mixer

11.690km with 63m climb in 0:35:18. Work wet, damp, dry, wet....
Uploaded with IpBike
7 PM

Cycling 36:12 [2] 11.53 km (19.1 kph) +108m
shoes: Charge Mixer

11.532km with 108m climb in 0:36:12. Home wet.
Uploaded with IpBike

Wednesday Jul 22, 2015 #

5 PM

Orienteering race 33:39 intensity: (17 @0) + (10:55 @1) + (1:24 @2) + (6:31 @3) + (14:11 @4) + (21 @5) 5.94 km (5:40 / km) +31m 5:31 / km
max:161

5.936km with 31m climb in 0:33:39. Bok urban around home. Medium course. Legs not good after running yesterday.
Uploaded with IpBike

Cycling 5:00 [1] 1.38 km (16.6 kph) +10m
shoes: Charge Mixer

1.378km with 10m climb in 0:05:00. To bok urban.
Uploaded with IpBike
6 PM

Walking 11:28 [1] 1.06 km (10:47 / km) +7m 10:27 / km
max:112 shoes: Charge Mixer

1.063km with 7m climb in 0:11:28. Walk home pushing bike. Puncture.
Uploaded with IpBike

Tuesday Jul 21, 2015 #

7 AM

Cycling 32:20 [2] 11.63 km (21.6 kph) +61m
shoes: Charge Mixer

11.633km with 61m climb in 0:32:20. Work. Headwind.
Uploaded with IpBike
5 PM

Cycling 31:41 [2] 11.47 km (21.7 kph) +107m
shoes: Charge Mixer

11.466km with 107m climb in 0:31:41. Home.
Uploaded with IpBike
7 PM

Running 1:07:20 intensity: (8:17 @1) + (36:38 @2) + (16:20 @3) + (6:04 @4) + (1 @5) 10.05 km (6:42 / km) +178m 6:09 / km
ahr:134 max:159

10.047km with 178m climb in 1:07:20. Bok training Filand. Different route to normal back to older style. Not too bad some brambles at one spot. Legs not good.
Uploaded with IpBike

Monday Jul 20, 2015 #

7 AM

Cycling 30:57 [2] 11.64 km (22.6 kph) +62m
shoes: Charge Mixer

11.641km with 62m climb in 0:30:57. Work damp.
Uploaded with IpBike
6 PM

Cycling 31:07 [2] 11.49 km (22.2 kph) +100m
shoes: Charge Mixer

11.487km with 100m climb in 0:31:07. Home.
Uploaded with IpBike

Sunday Jul 19, 2015 #

9 AM

MTBO race 2:50:24 intensity: (8:43 @1) + (54:31 @2) + (1:04:16 @3) + (40:07 @4) + (2:47 @5) 46.96 km (3:38 / km) +854m 3:20 / km
ahr:145 max:166 shoes: Scale

46.960km with 854m climb in 2:59.04. Around Burator. Took clockwise option so gently uphill on old railway to Princeton. Nice out and back there on hardcore path even took some air with the granite launch pads.last bit of out to 80 pointer slow going and even worse back into wind. Pleased withmyself down the rough track past Crazy well got enough speed to have no trouble with the rocks. It is the sort of decent I can just get too slow on which makes it far harder. Out and back to 60 pointer thought I had 10 ins less than I did so missed 15 point 4 made up for it with heading back to 5 after 1.

Had trouble with bolt on mapboard getting loose after Princeton. Had to keep tightening it by hand and it did not survive the big rocky decent so had to imprevise at end.

Ian had a puncture the failed to find the one above prinstone so an easy win in the end.
Uploaded with IpBike

Saturday Jul 18, 2015 #

9 AM

MTBO race 3:20:27 intensity: (10:10 @1) + (57:47 @2) + (1:01:47 @3) + (1:00:16 @4) + (10:27 @5) 51.8 km (3:52 / km) +1089m 3:30 / km
ahr:132 max:190 shoes: Scale

51.799km with 1089m climb in 3:32.52. Went anticlockwise which in retrospect may not of been right. Missed 3 20pointers at the end going the other way I would of been missing 10 pointers. Feeling tired towards the end. 13 points off Ian Cartwright which is fairly good he can thump me on occasions doing midland events.
Uploaded with IpBike

Friday Jul 17, 2015 #

7 AM

Cycling 32:32 [2] 11.23 km (20.7 kph) +62m
shoes: Charge Mixer

11.226km with 62m climb in 0:32:32. Work.
Uploaded with IpBike
6 PM

Cycling 31:29 [2] 11.48 km (21.9 kph) +105m
shoes: Charge Mixer

11.476km with 105m climb in 0:31:29. Home.
Uploaded with IpBike

Tuesday Jul 14, 2015 #

7 PM

Running 58:22 intensity: (1:01 @1) + (14:58 @2) + (29:52 @3) + (6:57 @4) + (5:34 @5) 8.91 km (6:33 / km) +161m 6:00 / km
ahr:119 max:223

8.913km with 161m climb in 0:58:22. Bok training Lord Nelson Cleeve. Not going well stiff and slow. Took short option with Helen sent the faster ones down the hill for the old extra climb we always used to do.
Uploaded with IpBike

Monday Jul 13, 2015 #

7 AM

Cycling 34:48 [2] 11.63 km (20.1 kph) +59m
shoes: Charge Mixer

11.630km with 59m climb in 0:34:48. Work.
Uploaded with IpBike
6 PM

Cycling 33:28 [2] 11.55 km (20.7 kph) +112m
shoes: Charge Mixer

11.549km with 112m climb in 0:33:28. Home.
Uploaded with IpBike

Saturday Jul 11, 2015 #

8 AM

Mtb 2:35:35 intensity: (1:23:45 @1) + (1:08:08 @2) + (3:42 @3) 31.04 km (12.0 kph) +572m
ahr:115 max:146 shoes: Scale

31.041km with 572m climb in 2:35:35. Messed up my weekends plans down to Dartmoor a week early. No paper map and no mount for the phone. Ended up with the Tablet mounted in my map holder. Headed north so as not to go into too much of next weeks area. Slow going as bw not ridable for some big chunks. Opted out of the big loop north as did not fancy more pushing.
Uploaded with IpBike

Friday Jul 10, 2015 #

7 AM

Cycling 33:14 [2] 11.61 km (21.0 kph) +62m
shoes: Charge Mixer

11.611km with 62m climb in 0:33:14. Work.
Uploaded with IpBike
6 PM

Cycling 31:40 [2] 11.44 km (21.7 kph) +102m
shoes: Charge Mixer

11.440km with 102m climb in 0:31:40. Home.
Uploaded with IpBike

Thursday Jul 9, 2015 #

7 AM

Cycling 31:11 [2] 11.6 km (22.3 kph) +60m
shoes: Charge Mixer

11.598km with 60m climb in 0:31:11. Work.
Uploaded with IpBike
6 PM

Cycling 24:49 [2] 10.24 km (24.8 kph) +52m
shoes: Charge Mixer

10.244km with 52m climb in 0:24:49. Work to coumb dingle.
Uploaded with IpBike
7 PM

Running 28:37 intensity: (7:54 @1) + (9:46 @2) + (1:34 @3) + (2:40 @4) + (6:43 @5) 4.98 km (5:45 / km) +30m 5:35 / km
ahr:135 max:176

4.980km with 30m climb in 0:28:41. Westbury intervals. just half session as wanted to go fast rather than hold back to be able to keep it up which there is no way I could of. Really wanted some real interval data for the new Govss code.
Uploaded with IpBike
8 PM

Cycling 24:20 intensity: (7:58 @1) + (13:30 @2) + (2:21 @3) + (31 @4) 9.57 km (23.6 kph) +80m
ahr:124 max:151 shoes: Charge Mixer

9.567km with 80m climb in 0:25:04. Home.
Uploaded with IpBike

Wednesday Jul 8, 2015 #

8 AM

Cycling 33:46 [2] 11.59 km (20.6 kph) +59m
shoes: Charge Mixer

11.594km with 59m climb in 0:33:46. Work.
Uploaded with IpBike
6 PM

Cycling 37:03 [2] 13.41 km (21.7 kph) +129m
shoes: Charge Mixer

13.407km with 129m climb in 0:37:03. Home.
Uploaded with IpBike

Tuesday Jul 7, 2015 #

7 AM

Cycling 33:44 [2] 11.62 km (20.7 kph) +63m
shoes: Charge Mixer

11.622km with 63m climb in 0:33:44. Work.
Uploaded with IpBike
5 PM

Cycling 31:16 [2] 11.41 km (21.9 kph) +107m
shoes: Charge Mixer

11.414km with 107m climb in 0:31:16. Home.
Uploaded with IpBike
7 PM

Running 1:08:44 intensity: (4:26 @1) + (31:29 @2) + (27:35 @3) + (5:14 @4) 11.14 km (6:10 / km) +170m 5:44 / km
ahr:136 max:156

11.142km with 170m climb in 1:08:53. New route from Jackie. Feeling very stiff found it hard work.
Uploaded with IpBike

Monday Jul 6, 2015 #

7 AM

Cycling 33:22 [2] 11.6 km (20.9 kph) +63m
shoes: Charge Mixer

11.603km with 63m climb in 0:33:22. Work.
Uploaded with IpBike
6 PM

Cycling 38:15 [2] 12.51 km (19.6 kph) +136m
shoes: Charge Mixer

12.514km with 136m climb in 0:38:15. Home.
Uploaded with IpBike

Friday Jul 3, 2015 #

7 AM

Cycling 31:12 [2] 11.59 km (22.3 kph) +60m
shoes: Charge Mixer

11.594km with 60m climb in 0:31:12. Work

Uploaded with IpBike
7 PM

Cycling 34:48 [2] 11.41 km (19.7 kph) +98m
shoes: Charge Mixer

11.410km with 98m climb in 0:34:48. Home.
Uploaded with IpBike

Thursday Jul 2, 2015 #

7 AM

Cycling 32:50 [2] 11.68 km (21.3 kph) +63m
shoes: Charge Mixer

11.677km with 63m climb in 0:32:50. Work.
Uploaded with IpBike
12 PM

Running 1:21:09 intensity: (37:11 @1) + (11:10 @2) + (5:38 @3) + (10:52 @4) + (16:18 @5) 7.86 km (10:19 / km) +16m 10:13 / km
ahr:128 max:175

7.861km with 16m climb in 1:24:05. 5aside football tournament. We did at least win one game.
Uploaded with IpBike
7 PM

Cycling 34:14 intensity: (15 @0) + (33:59 @1) 11.43 km (20.0 kph) +101m
shoes: Charge Mixer

11.429km with 101m climb in 0:34:14. Home.
Uploaded with IpBike

Wednesday Jul 1, 2015 #

7 AM

Cycling 33:12 [2] 11.58 km (20.9 kph) +57m
shoes: Charge Mixer

11.581km with 57m climb in 0:33:12. Work.
Uploaded with IpBike
7 PM

Cycling 34:04 [2] 11.38 km (20.0 kph) +102m
shoes: Charge Mixer

11.380km with 102m climb in 0:34:04
Uploaded with IpBike

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