Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 31 days ending May 31, 2016:

activity	#	time	miles		km		+m	load
Cycling	44	22:42:50	283.36	(12.5/h)	456.02	(20.1/h)	3853	2632.8
Running	7	6:58:43	38.3	(10:56)	61.64	(6:48)	1824	1088.4
MTBO	2	6:34:51	72.01	(5:29)	115.9	(3:24)	2091	1589.7
Mtb	2	2:17:14	16.88	(7.4/h)	27.17	(11.9/h)	953	274.5
Orienteering	1	42:58	3.89	(11:02)	6.27	(6:51)	205	109.6
Total	55	39:16:36	414.45	(5:41)	667.0	(3:32)	8926	5695.0
[1-5]	55	38:54:36

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Tuesday May 31, 2016 #

7 AM

Cycling 27:16 [2] 10.32 km (22.7 kph) +66m
shoes: Charge Mixer

10.324km with 66m climb in 0:27:16. Work good tail wind.
Uploaded with IpBike

C • UKC 3

5 PM

Cycling 32:43 [2] 10.35 km (19.0 kph) +105m
shoes: Charge Mixer

10.346km with 105m climb in 0:32:43. Home.
Uploaded with IpBike

7 PM

Running 59:21 8.88 km (6:41 / km) +330m 5:38 / km
ahr:151 max:175

8.884km with 330m climb in 0:59:26. Bok training black horse. Standard 3 hills route easy on first but pushed on on long down and tried to stay with Michael up to Cadbury camp not much success there though. Then Tommi kept me honest up the last climb. tiring by end.
Uploaded with IpBike

Friday May 27, 2016 #

7 AM

Cycling 28:41 [2] 10.66 km (22.3 kph) +65m
shoes: Charge Mixer

10.657km with 65m climb in 0:28:41. Work.
Uploaded with IpBike

7 PM

Cycling 30:53 [2] 10.48 km (20.4 kph) +100m
shoes: Charge Mixer

10.477km with 100m climb in 0:30:53. Home. Just avoided being hit by car pulling onto roundabout into the side of me. Some proper power got me out in front. Unfortunately stages packed up half way so I can not check how much power.
Uploaded with IpBike

Thursday May 26, 2016 #

7 AM

Cycling 29:49 [2] 10.63 km (21.4 kph) +65m
shoes: Charge Mixer

10.633km with 65m climb in 0:29:49. Work.
Uploaded with IpBike

6 PM

Cycling 20:54 7.16 km (20.6 kph) +102m
shoes: Charge Mixer

7.164km with 102m climb in 0:20:54. To Westbury.
Uploaded with IpBike

Running 1:01:03 9.61 km (6:21 / km) +347m 5:23 / km
ahr:142 max:171 shoes: Charge Mixer

9.615km with 347m climb in 1:01:06. Feeling good and even a bit springy. No idea what the cause is. One extra hill so 5 still one down on the old days. Pushed on on the last two.
Uploaded with IpBike

8 PM

Cycling 27:15 9.51 km (20.9 kph) +87m
ahr:133 max:153 shoes: Charge Mixer

9.505km with 87m climb in 0:27:15. Home.
Uploaded with IpBike

Wednesday May 25, 2016 #

8 AM

Cycling 26:14 [2] 10.97 km (25.1 kph) +70m

10.973km with 70m climb in 0:26:14. Work.
Uploaded with IpBike

8 PM

Cycling 37:09 [2] 12.26 km (19.8 kph) +161m

12.261km with 161m climb in 0:37:09. Home late but fed. Over the top of Purdown.
Uploaded with IpBike

Tuesday May 24, 2016 #

7 AM

Cycling 29:58 [2] 10.54 km (21.1 kph) +64m
shoes: Charge Mixer

10.541km with 64m climb in 0:29:58. Work.
Uploaded with IpBike

5 PM

Cycling 32:12 [2] 10.32 km (19.2 kph) +106m
shoes: Charge Mixer

10.319km with 106m climb in 0:32:12. Home.
Uploaded with IpBike

7 PM

Running 58:02 8.43 km (6:53 / km) +225m 6:04 / km
ahr:142 max:161

8.429km with 225m climb in 0:58:02. Bok training Hawkesbury Upton. Nice evening OK to start but stiffened up. Not into extra with Tommi and Charles.
Uploaded with IpBike

Monday May 23, 2016 #

7 AM

Cycling 31:19 [2] 10.66 km (20.4 kph) +64m
shoes: Charge Mixer

10.659km with 64m climb in 0:31:19. Work.
Uploaded with IpBike

6 PM

Cycling 31:32 [2] 10.43 km (19.8 kph) +103m
shoes: Charge Mixer

10.432km with 103m climb in 0:31:32. Home.
Uploaded with IpBike

Friday May 20, 2016 #

7 AM

Cycling 31:30 [2] 10.56 km (20.1 kph) +68m
shoes: Charge Mixer

10.558km with 68m climb in 0:31:30. Work.
Uploaded with IpBike

6 PM

Cycling 28:52 [2] 10.33 km (21.5 kph) +106m
shoes: Charge Mixer

10.329km with 106m climb in 0:28:52. Home.
Uploaded with IpBike

Thursday May 19, 2016 #

7 AM

Cycling 30:40 [2] 10.52 km (20.6 kph) +65m
shoes: Charge Mixer

10.524km with 65m climb in 0:30:40. Work.
Uploaded with IpBike

6 PM

Cycling 29:27 [2] 10.32 km (21.0 kph) +104m
shoes: Charge Mixer

10.323km with 104m climb in 0:29:27. Home. Contemplated going for run but left glut hurting again for no good reason.
Uploaded with IpBike

Wednesday May 18, 2016 #

7 AM

Cycling 32:34 [2] 10.44 km (19.2 kph) +67m
shoes: Charge Mixer

10.438km with 67m climb in 0:32:34. Work.
Uploaded with IpBike

9 PM

Cycling 34:19 [2] 9.99 km (17.5 kph) +109m
shoes: Charge Mixer

9.993km with 109m climb in 0:34:19. Home via takeaway as far too late.
Uploaded with IpBike

Tuesday May 17, 2016 #

7 AM

Cycling 32:04 [2] 10.58 km (19.8 kph) +66m
shoes: Charge Mixer

10.584km with 66m climb in 0:32:04. Work.
Uploaded with IpBike

5 PM

Cycling 31:15 [2] 10.41 km (20.0 kph) +108m
shoes: Charge Mixer

10.415km with 108m climb in 0:31:15. Home.
Uploaded with IpBike

7 PM

Running 1:07:04 10.04 km (6:41 / km) +257m 5:55 / km
ahr:140 max:163

10.041km with 257m climb in 1:07:04. Bok training the windmill. Nice outing and stayed dry. Felt like I pushed on a bit in places but not really of course.
Uploaded with IpBike

Monday May 16, 2016 #

7 AM

Cycling 30:13 [2] 10.51 km (20.9 kph) +63m
shoes: Charge Mixer

10.507km with 63m climb in 0:30:13. Work.
Uploaded with IpBike

6 PM

Cycling 30:02 [2] 10.36 km (20.7 kph) +107m
shoes: Charge Mixer

10.361km with 107m climb in 0:30:02. Home.
Uploaded with IpBike

Sunday May 15, 2016 #

9 AM

MTBO race 3:05:00 [4] 61.51 km (3:00 / km) +911m 2:48 / km

61.510km with 911m climb in 3:05:00. 3 hour mtbo score new area to me was some relay nice riding. A bit to old school as expected pin punches a bit too hidden and hard to find. 1 Cp miss placed as well.

Lots of route options with tricky choices for stuff on hill and a circuit of stuff right around decided for the 2 climb option in a manner I don't think anyone else did seemed to flow ok.
16, 18, 17, over the top 15 real hard time finding 13 looked in right place but buried in grass totally out of sight. Good job other people around to dig and find it. 5 Mins!!. 14, 12 and into flat part 11, 10, 9 ,8, 27, 28, 7, dog leg 6 and climbing again 23, pleased to ride 19, 20, 24, 25, 26, missed track descending did 2 sides of triangle 1Min. Dog leg 5. 4 was the one in wrong place got pointed back 300m to it having wasted a couple of mins looking 3.5 mins lost. 3 then had to decide what to do. Went for the final hill ones 22 and 21 with just 2 mins left so mad finishing TT down road. Just missing 1 and 2 both 10 points. 5 mins late so lost 5 points.

2nd behind Ian by 10 points.

Uploaded with IpBike

C • Bredon MBO 3

Saturday May 14, 2016 #

8 AM

Cycling 29:02 [2] 10.44 km (21.6 kph) +64m
shoes: Charge Mixer

10.438km with 64m climb in 0:29:02. Into office. Quiet and chilly.
Uploaded with IpBike

5 PM

Cycling 33:08 [2] 10.22 km (18.5 kph) +98m
shoes: Charge Mixer

10.220km with 98m climb in 0:33:08. Home.
Uploaded with IpBike

Friday May 13, 2016 #

8 AM

Cycling 27:20 [2] 10.35 km (22.7 kph) +65m
shoes: Charge Mixer

10.351km with 65m climb in 0:27:20. Overslept so an hour late.
Uploaded with IpBike

7 PM

Cycling 32:31 [2] 10.29 km (19.0 kph) +100m
shoes: Charge Mixer

10.291km with 100m climb in 0:32:31. Home.
Uploaded with IpBike

Thursday May 12, 2016 #

7 AM

Cycling 30:38 [2] 10.66 km (20.9 kph) +69m
shoes: Charge Mixer

10.665km with 69m climb in 0:30:38. Work.
Uploaded with IpBike

6 PM

Cycling 22:39 7.21 km (19.1 kph) +101m
shoes: Charge Mixer

7.209km with 101m climb in 0:22:39. To Westbury.
Uploaded with IpBike

7 PM

Running 48:59 5.78 km (8:29 / km) +224m 7:06 / km
ahr:130 max:148

5.777km with 224m climb in 0:48:59. Slow 3 hills in Blaise. Slippery in places.
Uploaded with IpBike

8 PM

Cycling 31:15 9.59 km (18.4 kph) +84m
shoes: Charge Mixer

9.589km with 84m climb in 0:31:15. Home.
Uploaded with IpBike

Wednesday May 11, 2016 #

7 AM

Cycling 30:46 [2] 10.62 km (20.7 kph) +65m
shoes: Charge Mixer

10.616km with 65m climb in 0:30:46. Work wet.
Uploaded with IpBike

6 PM

Cycling 37:53 [2] 11.13 km (17.6 kph) +135m
shoes: Charge Mixer

11.125km with 135m climb in 0:37:53. Home.
Uploaded with IpBike

Tuesday May 10, 2016 #

7 AM

Cycling 30:17 [2] 10.6 km (21.0 kph) +62m
shoes: Charge Mixer

10.605km with 62m climb in 0:30:17
Work wet.
Uploaded with IpBike

5 PM

Cycling 32:07 [2] 10.42 km (19.5 kph) +103m
shoes: Charge Mixer

10.421km with 103m climb in 0:32:07. Home.
Uploaded with IpBike

7 PM

Running 1:09:47 10.85 km (6:26 / km) +253m 5:46 / km
ahr:136 max:157

10.851km with 253m climb in 1:09:50. Bok training up to race course and Kelston roundhead back via Saltford and cycle path. Dry which was a bit lucky. Struggling towards end.
Uploaded with IpBike

Monday May 9, 2016 #

7 AM

Cycling 29:49 [2] 10.54 km (21.2 kph) +67m
shoes: Charge Mixer

10.541km with 67m climb in 0:29:49. Work in shorts!!
Uploaded with IpBike

7 PM

Cycling 32:30 [2] 10.31 km (19.0 kph) +99m
shoes: Charge Mixer

10.314km with 99m climb in 0:32:30. Home damp.
Uploaded with IpBike

Sunday May 8, 2016 #

9 AM

MTBO race 3:29:51 54.39 km (3:52 / km) +1180m 3:29 / km
ahr:156 max:176

54.386km with 1180m climb in 3:29:51. Mtbo score around mynydd Langhorne. Sumer kit for first time this year and ran out of water with 3/4 of an hour to go. Slightly off on rough climbs tires a bit too hard. Felt I was going ok but just ran out of time for the loop I was doing. Ended up with 420 which was only enough for 7th. Garry had a far better route than me with 449 for the win. The fact I went further than him showed I was doing something wrong.

Proper desperate finish at the end down the main road into a slight head wind with time running out. Got in with 9 seconds to spare...

Uploaded with IpBike

C • MBO 2

Friday May 6, 2016 #

7 AM

Cycling 32:11 [2] 10.66 km (19.9 kph) +65m
shoes: Charge Mixer

10.663km with 65m climb in 0:32:11
Uploaded with IpBike

7 PM

Cycling 33:53 [2] 10.52 km (18.6 kph) +100m
shoes: Charge Mixer

10.515km with 100m climb in 0:33:53. Late in office then home.
Uploaded with IpBike

Thursday May 5, 2016 #

7 AM

Cycling 31:23 [2] 10.63 km (20.3 kph) +68m
shoes: Charge Mixer

10.631km with 68m climb in 0:31:23. Work.
Uploaded with IpBike

6 PM

Cycling 40:40 [2] 11.57 km (17.1 kph) +141m
shoes: Charge Mixer

11.568km with 141m climb in 0:40:40. Home.
Uploaded with IpBike

Wednesday May 4, 2016 #

7 AM

Cycling 31:50 [2] 10.63 km (20.0 kph) +68m
shoes: Charge Mixer

10.625km with 68m climb in 0:31:50. Work.
Uploaded with IpBike

7 PM

Cycling 32:37 [2] 10.34 km (19.0 kph) +106m
shoes: Charge Mixer

10.342km with 106m climb in 0:32:37. Home.
Uploaded with IpBike

Tuesday May 3, 2016 #

7 AM

Cycling 32:02 [2] 10.6 km (19.9 kph) +65m
shoes: Charge Mixer

10.595km with 65m climb in 0:32:02. Work.
Uploaded with IpBike

5 PM

Cycling 31:28 [2] 10.38 km (19.8 kph) +107m
shoes: Charge Mixer

10.376km with 107m climb in 0:31:28. Home.
Uploaded with IpBike

7 PM

Running 54:27 [2] 8.04 km (6:46 / km) +188m 6:04 / km

8.044km with 188m climb in 0:54:27. Bok training. Really struggling at the back with John then he took short route and I was at back. Left glut hurting back like on Thursday.
Uploaded with IpBike

Monday May 2, 2016 #

8 AM

Mtb 1:15:03 [2] 15.06 km (12.0 kph) +507m

15.065km with 507m climb in 1:15:03
Early morning lap before the rain.
Uploaded with IpBike

Sunday May 1, 2016 #

11 AM

Orienteering race 42:58 6.27 km (6:51 / km) +205m 5:54 / km
ahr:111 max:238

6.267km with 205m climb in 36

British relay champs m40 with Jeff first then me and Paul. Jeff had a real flyer and I was not realy looking for him but only 5 seconds lost. Slightly low on 1 found bolder below so 20s lost. Fairly easy from then nav wise feeling slow especially up hill. Still no sign of anyone catching through spectator control. Carefully down through all the re-enterants to the climb back when too high for one and turned up! Did not go too far before dropping back down and finding it 60s lost. Suffering on the gratuitous climb at the end nothing in legs. Managed to hand over still in the lead but a lot closer than at the start after Jeff's flyer. Unfortunately not a big enough Leeds and we dropped to 3rd.

Uploaded with IpBike

6 PM

Mtb 1:02:11 [2] 12.11 km (11.7 kph) +446m

12.109km with 446m climb in 1:02:11. Hopton wood red. Nice trail a bit greasy in places after rain.
Uploaded with IpBike

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