Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 31 days ending Jan 31, 2016:

activity	#	time	miles		km		+m	load
Cycling	43	22:00:09	269.89	(12.3/h)	434.34	(19.7/h)	3788	2688.0
Mtb	5	12:47:30	124.18	(9.7/h)	199.85	(15.6/h)	3860	1597.9
Running	7	6:26:51	38.26	(10:07)	61.58	(6:17)	1105	927.0
Orienteering	6	5:02:40	25.41	(11:55)	40.89	(7:24)	1022	1163.4
MTBO	1	1:26:10	19.27	(4:28)	31.02	(2:47)	465	320.9
Total	62	47:43:20	477.02	(6:00)	767.69	(3:44)	10240	6697.2
[1-5]	62	47:19:00

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Sunday Jan 31, 2016 #

11 AM

Mtb 3:20:26 [2] 40.33 km (12.1 kph) +1173m

40.335km with 1173m climb in 3:20:26. A while since I have been to Afan. had to wait a while for rain to stop but it basically did when I set out and once started no choice but to carry on. some new stuff with the blade trail bits. Big climb a bit different with no trees. One bit very cut up discovered why as the trail bikes almost caught me up making a right mess of things. Not much of w view riding high or on the edge. Final track decent like a motorway with 50+ windmills going in.
Uploaded with IpBike

Saturday Jan 30, 2016 #

5 PM

Orienteering race 44:48 6.2 km (7:13 / km) +296m 5:50 / km
ahr:157 max:179

6.201km with 296m climb in 0:60:32 Marcus's wnl event lots of fun. 4,11 Down towards finish to start big stop trying to work out if I was at right flag for 11 number not matching and not matching other side either punched anyway and only worked out I needed to look at descriptions afterwards. Along road for 5,8,7,3,14,13,6,18. First long leg went right past flag 19 mixing up streams hit bottom path 60s. 10 trouble crossing stream for 12,2,15,1,16 second long leg past the 30 min mark going to 17. Second half decided to ignore legs 2,19,9, bit confused going to 13 even more confused trying to check code. High for 14, 8,5,17 15,4,12,11,10,3,16. 5 mins left decided to skip 18 1,6 messed up 7 on spur above Clifton to west. Then did mot see finish down to road and back up. 32s late. Pleased I did not resort to cheating on second half.
Uploaded with IpBike

Friday Jan 29, 2016 #

7 AM

Cycling 35:11 [2] 10.62 km (18.1 kph) +84m
shoes: Charge Mixer

10.616km with 84m climb in 0:35:11. Back to blowy.
Uploaded with IpBike

6 PM

Cycling 30:08 [2] 10.46 km (20.8 kph) +111m
shoes: Charge Mixer

10.464km with 111m climb in 0:30:08. Home wet.
Uploaded with IpBike

Thursday Jan 28, 2016 #

7 AM

Cycling 32:35 [2] 10.63 km (19.6 kph) +67m
shoes: Charge Mixer

10.625km with 67m climb in 0:32:35. Work chilly but calm.
Uploaded with IpBike

7 PM

Cycling 41:31 [2] 11.55 km (16.7 kph) +158m
shoes: Charge Mixer

11.549km with 158m climb in 0:41:31. Home.
Uploaded with IpBike

Wednesday Jan 27, 2016 #

7 AM

Cycling 35:43 [2] 10.61 km (17.8 kph) +92m
shoes: Charge Mixer

10.607km with 92m climb in 0:35:43. Work windy
Uploaded with IpBike

7 PM

Cycling 31:58 [2] 10.47 km (19.7 kph) +109m
shoes: Charge Mixer

10.471km with 109m climb in 0:31:58. Home.
Uploaded with IpBike

Tuesday Jan 26, 2016 #

7 AM

Cycling 35:57 [2] 10.66 km (17.8 kph) +97m
shoes: Charge Mixer

10.659km with 97m climb in 0:35:57. Work windy.
Uploaded with IpBike

5 PM

Cycling 29:40 [2] 10.45 km (21.1 kph) +117m
shoes: Charge Mixer

10.451km with 117m climb in 0:29:40. Home wet.
Uploaded with IpBike

7 PM

Running 54:09 7.99 km (6:47 / km) +211m 5:59 / km
ahr:169 max:232

7.988km with 211m climb in 0:54:09. Bok training. Very wet across first field sliding everywhere. Took a route keeping to firmer off road paths to iron bridge which is shut back over the top for more mud practice. Washed shoes in ford at end. Short but no Charles to keep us up to scratch.
Uploaded with IpBike

Monday Jan 25, 2016 #

7 AM

Cycling 33:15 [2] 10.58 km (19.1 kph) +76m
shoes: Charge Mixer

10.582km with 76m climb in 0:33:15. Work headwind.
Uploaded with IpBike

6 PM

Cycling 31:59 [2] 10.46 km (19.6 kph) +106m
shoes: Charge Mixer

10.464km with 106m climb in 0:31:59. Home.
Uploaded with IpBike

Sunday Jan 24, 2016 #

10 AM

MTBO race 1:26:10 31.02 km (2:47 / km) +465m 2:35 / km
ahr:153 max:182

31.019km with 465m climb in 1:26:10. Two hour mtbo score. Fairly sure of clearing it pre start given only 20 controls and just a4 1:20000 map. speech house climb on road to start 20,19,18,17,15,16. Must looking towards 11 straight and people pushing so went long way around. 10,9,12,13,14,8,7, trouble finding 5 looking on tunnel enterence rather than bridge probably lost 3 mins just stupid of me. 6,1, very nearly missed out 4 was navigating for 4 ended up unsure as to where I was as ran into the sidetrack that was not on map. Realised mistake just before hitting top track fortunately nor to far along from 4 and the house meant it was clear where I was. 3 and 2 then down the downhill pushup track which was interesting as lots of people out we a good looking downhill track I maybe should of chanced. Far from best route 31 km Marcus managed to find 27 going to 1 control twice. 4 mins quicker. Bike good with new wheels first outing I'm full race trim too bad it can not help with nav.
Uploaded with IpBike

C • Route choice 3

Saturday Jan 23, 2016 #

5 PM

Orienteering race 55:20 7.04 km (7:52 / km) +243m 6:42 / km
ahr:150 max:175

7.040km with 243m climb in 1:02:25. Wnl blakeney. No obvious route and getting all not possible. Started ok 1, 9, 17, 2, 10, 3, 11, 25, 11, 4, 13, 20. 22 mins and 175 points. Slow up hill to 30 then mo sign of marsh above 28 ended up at road corner beyond not clean back in 3 or 4 mins lost. Had to relocate on holders at 15 another min. High for 5 ok through 16, 6 platform beyond for 23. 28, 14. Big mistake at end 24 drawn up to high into higher features messed around to long before realising. 2:25 late because of that and lost 2nd dropping to 4th. Well off Marcus but should of been closer.
Uploaded with IpBike

Friday Jan 22, 2016 #

7 AM

Cycling 33:25 [2] 10.61 km (19.1 kph) +81m
shoes: Charge Mixer

10.610km with 81m climb in 0:33:25. Work.
Uploaded with IpBike

6 PM

Cycling 32:08 [2] 10.46 km (19.5 kph) +114m
shoes: Charge Mixer

10.458km with 114m climb in 0:32:08. Home.
Uploaded with IpBike

Thursday Jan 21, 2016 #

7 AM

Cycling 32:57 [2] 10.6 km (19.3 kph) +70m
shoes: Charge Mixer

10.597km with 70m climb in 0:32:57. Work warmed up a bit.
Uploaded with IpBike

6 PM

Cycling 21:47 [2] 7.2 km (19.8 kph) +105m
shoes: Charge Mixer

7.205km with 105m climb in 0:21:47. Westbury.
Uploaded with IpBike

7 PM

Running 39:00 [2] 5.97 km (6:32 / km) +162m 5:45 / km

5.965km with 162m climb in 0:39:00. Westbury. Skipped proper session as Elm Lee which injury me. Went to do some halls hills but not going well at all. Stopped after just 3 when speed dropped off.
Uploaded with IpBike

8 PM

Cycling 27:51 [2] 9.51 km (20.5 kph) +89m
shoes: Charge Mixer

9.514km with 89m climb in 0:27:51. Home.
Uploaded with IpBike

Wednesday Jan 20, 2016 #

7 AM

Mtb 28:45 [2] 11.02 km (23.0 kph) +75m

11.018km with 75m climb in 0:28:45. Work new bike. It is quicker than the comuter bike up hill mainly as lighter.
Uploaded with IpBike

6 PM

Mtb 2:37:33 [2] 50.62 km (19.3 kph) +595m

50.624km with 595m climb in 2:37:33. Long way home. Just the part lap of leigh woods trail. A bit cold! feet going by end and water bottle frozen up. Not cold enough to stop all the mud though so a bike of frozen mud at the end and no way to clean it.
Uploaded with IpBike

Tuesday Jan 19, 2016 #

7 AM

Cycling 30:50 [2] 10.61 km (20.6 kph) +69m
shoes: Charge Mixer

10.607km with 69m climb in 0:30:50. Cold cold cold.
Uploaded with IpBike

5 PM

Cycling 32:40 [2] 10.47 km (19.2 kph) +106m
shoes: Charge Mixer

10.471km with 106m climb in 0:32:40. Home.
Uploaded with IpBike

7 PM

Running 1:05:57 [2] 10.62 km (6:13 / km) +119m 5:53 / km

10.621km with 119m climb in 1:05:57. Bok training the barn. Stock to around Nailsea. Took a good bit of time to warm up even with windproof layer on.
Uploaded with IpBike

Monday Jan 18, 2016 #

7 AM

Cycling 32:46 [2] 10.62 km (19.4 kph) +76m
shoes: Charge Mixer

10.616km with 76m climb in 0:32:46. Work wet.
Uploaded with IpBike

6 PM

Cycling 39:04 [2] 11.15 km (17.1 kph) +141m
shoes: Charge Mixer

11.149km with 141m climb in 0:39:04. Home.
Uploaded with IpBike

Sunday Jan 17, 2016 #

9 AM

Mtb 3:29:49 43.92 km (12.6 kph) +1356m
ahr:135 max:162

43.922km with 1356m climb in 3:29:49. Quantocks ride. A bit murky especially up high but not really cold. Muddy where it gets that way but there are a good number of solid trails. Lots of people out riding and walking. Stopped on the way back to give directions to a couple heading 180 degrees wrong on the main track in the mist... Told them they needed to head into the wind, will of been a chilly walk back to there car.

Uploaded with IpBike

Saturday Jan 16, 2016 #

5 PM

Orienteering race 44:03 5.96 km (7:24 / km) +216m 6:16 / km
ahr:151 max:174

5.957km with 216m climb in 0:55:45. Qantocks nigh event. Fyne court which I have been to before. Reds first as a fairly obvious route but some choice in middle stick to paths as much as possible. Worst leg was where I changed to blue terrible brainless. Pleased with the dodgy looking 120 to 115 bit high but relocated well. Fairly sure of clearing once out of the wood unscathed. Better than last time when 1 cp short but having been here before helped.
Uploaded with IpBike

Friday Jan 15, 2016 #

7 AM

Cycling 31:16 [2] 10.6 km (20.3 kph) +67m
shoes: Charge Mixer

10.595km with 67m climb in 0:31:16. Work.
Uploaded with IpBike

6 PM

Cycling 32:13 [2] 10.46 km (19.5 kph) +107m
shoes: Charge Mixer

10.456km with 107m climb in 0:32:13. Home.
Uploaded with IpBike

Thursday Jan 14, 2016 #

7 AM

Cycling 33:14 [2] 10.6 km (19.1 kph) +71m
shoes: Charge Mixer

10.595km with 71m climb in 0:33:14. Work cautious as icy for first time in ages.
Uploaded with IpBike

6 PM

Cycling 21:47 [2] 7.2 km (19.8 kph) +104m
shoes: Charge Mixer

7.201km with 104m climb in 0:21:47. To coumb dingle.
Uploaded with IpBike

7 PM

Running 39:56 [2] 7.26 km (5:30 / km) +78m 5:13 / km

7.263km with 78m climb in 0:39:56. . Bellbarn loop intervals. Slow to start but got steady faster last one really hard.
Uploaded with IpBike

8 PM

Cycling 26:34 [2] 9.52 km (21.5 kph) +89m
shoes: Charge Mixer

9.520km with 89m climb in 0:26:34
Home.
Uploaded with IpBike

Wednesday Jan 13, 2016 #

8 AM

Cycling 32:01 [2] 10.63 km (19.9 kph) +66m
shoes: Charge Mixer

10.633km with 66m climb in 0:32:01. Work.
Uploaded with IpBike

6 PM

Cycling 32:12 [2] 10.44 km (19.5 kph) +114m
shoes: Charge Mixer

10.441km with 114m climb in 0:32:12. Home damp.
Uploaded with IpBike

Tuesday Jan 12, 2016 #

7 AM

Cycling 33:54 [2] 10.78 km (19.1 kph) +76m
shoes: Charge Mixer

10.781km with 76m climb in 0:33:54. Work.
Uploaded with IpBike

5 PM

Cycling 32:27 [2] 10.33 km (19.1 kph) +113m
shoes: Charge Mixer

10.331km with 113m climb in 0:32:27. Home new tires.
Uploaded with IpBike

7 PM

Running 1:14:01 12.03 km (6:09 / km) +204m 5:40 / km
ahr:147 max:178

12.028km with 204m climb in 1:14:05. Bok training. A bit similar to the day before for Michael and Chloe but opposite way and it was dark. Longer than normal tired at end.
Uploaded with IpBike

Monday Jan 11, 2016 #

7 AM

Cycling 30:11 [2] 10.69 km (21.3 kph) +66m
shoes: Charge Mixer

10.689km with 66m climb in 0:30:11. Work.
Uploaded with IpBike

6 PM

Cycling 25:37 [2] 9.17 km (21.5 kph) +67m
shoes: Charge Mixer

9.169km with 67m climb in 0:25:37. To bok fixtures meeting. flat rear tire when got to bike pumped up and just OK at end.
Uploaded with IpBike

9 PM

Cycling 29:15 [2] 10.25 km (21.0 kph) +104m
shoes: Charge Mixer

10.252km with 104m climb in 0:29:15. Pumped tire up again and home.
Uploaded with IpBike

Sunday Jan 10, 2016 #

7 PM

Cycling 21:23 7.58 km (21.3 kph)
ahr:125 max:158

7.580km with 0m climb in 0:21:23. Trainer testing need a fan.
Uploaded with IpBike

Saturday Jan 9, 2016 #

5 PM

Orienteering race 1:03:03 [4] 7.0 km (9:00 / km) +100m 8:24 / km

WNL Stock hill. Forgot phone so no proper log and also had to borrow a watch off my mum as well as carrying an overly large backup light although taking the bumbag with cag to carry it was probably sensible as it was a bit grim out there. very wet and muddy.

Not very clever with the nav. Took Odds first as there was clearly a sensible route that way to clear them. 101, missed 111 as it was hidden behind a tree relocated on even 24 and went back 90s. missed 113 and circled around then light went flashing mad 90s. turned light down a bit and it started behaving. 103 115 105 107 123 all ok. 117 messing around close to it confused by rides lucky as I saw someone else 60s round and in back to 121, 119, 127, 129. Not sure what to do here but decided to finish off odds failed to find ride and stuck in grot went out and crossed the road as it was at least possible to move in the tussock hell compared to the brambly hell 60s 109, 125. turned over. Not sure what going on with 120 lost 60s as just could not make things fit at the end but the horizontal down-poor into the face did not help. 110, 122, 130 had 7.5 mins left here and managed to get -1 point by going to 128 and struggling (120s) then ending up 3.03 late so loosing all the points plus one. Should of finished with 102 and 108 but thought I could get them as well as 128...

Good fun but I don't think my clothes have ever weighed so much at the finish...

C • 111 2

Friday Jan 8, 2016 #

7 AM

Cycling 31:21 [2] 10.7 km (20.5 kph) +67m
shoes: Charge Mixer

10.704km with 67m climb in 0:31:21. Work.
Uploaded with IpBike

5 PM

Cycling 30:50 [2] 10.51 km (20.5 kph) +111m
shoes: Charge Mixer

10.509km with 111m climb in 0:30:50. Home.
Uploaded with IpBike

Thursday Jan 7, 2016 #

7 AM

Cycling 32:28 [2] 10.69 km (19.8 kph) +70m
shoes: Charge Mixer

10.693km with 70m climb in 0:32:28. Work windy.
Uploaded with IpBike

6 PM

Cycling 24:35 [2] 7.67 km (18.7 kph) +111m
shoes: Charge Mixer

7.667km with 111m climb in 0:24:35. Too Westbury.
Uploaded with IpBike

7 PM

Running 46:49 6.82 km (6:52 / km) +153m 6:10 / km
ahr:164 max:234

6.818km with 153m climb in 0:46:49. Westbury training. Falkendale Road. Not going well but managed to keep going although slowly.
Uploaded with IpBike

8 PM

Cycling 26:47 9.6 km (21.5 kph) +85m
ahr:159 max:233 shoes: Charge Mixer

9.600km with 85m climb in 0:26:47. Home.
Uploaded with IpBike

Wednesday Jan 6, 2016 #

7 AM

Cycling 26:53 [2] 10.83 km (24.2 kph) +76m

10.833km with 76m climb in 0:26:53. Work on new bike plan to goto woods tonight.
Uploaded with IpBike

6 PM

Mtb 2:50:57 [2] 53.96 km (18.9 kph) +661m

53.956km with 661m climb in 2:50:57. Extended route home on new bike. Fun on single track but bonked out coming back through the bad lands in some style with no food.
Uploaded with IpBike

Tuesday Jan 5, 2016 #

7 AM

Cycling 31:00 [2] 10.69 km (20.7 kph) +66m
shoes: Charge Mixer

10.691km with 66m climb in 0:31:00. Work. Daffodils on m32 roundabout are open.
Uploaded with IpBike

5 PM

Cycling 30:01 [2] 10.51 km (21.0 kph) +109m
shoes: Charge Mixer

10.507km with 109m climb in 0:30:01. Home.
Uploaded with IpBike

7 PM

Running 1:06:59 [2] 10.9 km (6:09 / km) +178m 5:41 / km

10.896km with 178m climb in 1:06:59. Bok training biggest turnout in a long time with 9. Rather muddy and slippery but new path up to downs helped a lot. Spiral at end was good for letting people cut back shorter.
Uploaded with IpBike

Monday Jan 4, 2016 #

7 AM

Cycling 30:43 [2] 10.68 km (20.9 kph) +69m
shoes: Charge Mixer

10.676km with 69m climb in 0:30:43. Work. Shock to system.
Uploaded with IpBike

6 PM

Cycling 31:31 [2] 10.56 km (20.1 kph) +112m
shoes: Charge Mixer

10.563km with 112m climb in 0:31:31. Home damp.
Uploaded with IpBike

Sunday Jan 3, 2016 #

5 PM

Cycling 20:31 5.94 km (17.4 kph)
ahr:127 max:157

5.942km with 0m climb in 0:20:31. Bit of trainer testing. Can now set gradient in a workout. 2,4,6,8,10,12 and 14% steps early on then the standard 30 second interval build to get hr up.
Uploaded with IpBike

Saturday Jan 2, 2016 #

6 PM

Orienteering race 57:04 9.81 km (5:49 / km) +21m 5:46 / km
ahr:163 max:209

9.805km with 21m climb in 0:59.29. Bridgewater urban western night league. Dodgy route south firsts lots of running for not many points should of skipped 9, 20, 4. Should of gone into 26 after11 I was at the closest point virtually but did not realise it. Still would of been a reasonable score apart from not finding the 50 point 27 on the canal tow path it must of been well in the hedge as lots of people had trouble. In retrospect it's the only flag not on a well defined point. 330 for 9th. 380 would of been 4th just 20 off 2nd. Not in same race as Jamie's 500 though.
Uploaded with IpBike

Friday Jan 1, 2016 #

11 AM

Orienteering race 38:22 4.89 km (7:51 / km) +146m 6:50 / km
ahr:148 max:181

4.887km with 146m climb in 0:38:29. New years day score event. Whacky format think I got a reasonable route and most importantly punched the right flags. Would of been interesting without a compass.
Uploaded with IpBike

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