Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 31 days ending Oct 31, 2016:

activity	#	time	miles		km		+m	load
Cycling	45	24:08:53	289.69	(12.0/h)	466.22	(19.3/h)	4107	2897.2
MTBO	2	6:42:07	60.99	(6:36)	98.16	(4:06)	2094	1039.1
Running	8	6:22:09	37.16	(10:17)	59.8	(6:23)	1005	1036.1
Orienteering	5	3:54:40	20.27	(11:35)	32.62	(7:12)	322	469.3
Walking	1	2:52:46	7.15	(24:09)	11.51	(15:00)	259	345.5
Total	57	44:00:35	415.27	(6:22)	668.31	(3:57)	7787	5787.2
[1-5]	57	43:40:28

3:40

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Monday Oct 31, 2016 #

7 AM

Cycling 30:33 [2] 10.57 km (20.8 kph) +62m
shoes: Charge Mixer

10.573km with 62m climb in 0:30:33. Work.
Uploaded with IpBike

6 PM

Cycling 47:27 [2] 15.73 km (19.9 kph) +153m
shoes: Charge Mixer

15.735km with 153m climb in 0:47:27. Home via key drop.
Uploaded with IpBike

Sunday Oct 30, 2016 #

9 AM

Orienteering 21:49 [2] 3.64 km (5:59 / km) +42m 5:40 / km

3.645km with 42m climb in 0:21:49. Control collecting. More interesting as forgot map.
Uploaded with IpBike

10 AM

Orienteering 21:50 [2] 2.93 km (7:27 / km) +32m 7:04 / km

2.933km with 32m climb in 0:21:50. More collecting.
Uploaded with IpBike

Orienteering 14:04 [2] 1.78 km (7:55 / km) +19m 7:31 / km

1.776km with 19m climb in 0:14:04. Final few controls.
Uploaded with IpBike

Saturday Oct 29, 2016 #

2 PM

Orienteering 1:03:13 [2] 7.53 km (8:24 / km) +139m 7:41 / km

7.526km with 139m climb in 1:03:13. Moving some flags between day event and night event. Some fun with the grapple wires.
Uploaded with IpBike

C • Thanks Ifor 4

Friday Oct 28, 2016 #

7 AM

Cycling 32:02 [2] 10.56 km (19.8 kph) +65m
shoes: Charge Mixer

10.565km with 65m climb in 0:32:02. Work.
Uploaded with IpBike

6 PM

Cycling 30:40 [2] 10.38 km (20.3 kph) +104m
shoes: Charge Mixer

10.376km with 104m climb in 0:30:40. Home.
Uploaded with IpBike

Thursday Oct 27, 2016 #

7 AM

Cycling 31:42 [2] 10.74 km (20.3 kph) +65m
shoes: Charge Mixer

10.736km with 65m climb in 0:31:42. Work.
Uploaded with IpBike

6 PM

Cycling 23:33 [2] 7.2 km (18.3 kph) +99m
shoes: Charge Mixer

7.201km with 99m climb in 0:23:33. To coumb dingle.
Uploaded with IpBike

7 PM

Running 30:26 [2] 5.39 km (5:39 / km) +38m 5:27 / km
shoes: Charge Mixer

5.390km with 38m climb in 0:30:26. Group doing 45 second efforts which ate too short for me so over the road for a small pyramid.
Uploaded with IpBike

Cycling 25:47 [2] 9.46 km (22.0 kph) +86m
shoes: Charge Mixer

9.460km with 86m climb in 0:25:47. Home.
Uploaded with IpBike

Wednesday Oct 26, 2016 #

7 AM

Cycling 31:42 [2] 10.56 km (20.0 kph) +65m
shoes: Charge Mixer

10.563km with 65m climb in 0:31:42. Work.
Uploaded with IpBike

6 PM

Cycling 47:48 [2] 11.82 km (14.8 kph) +154m
shoes: Charge Mixer

11.819km with 154m climb in 0:47:48. Home over the cyclo-cross terain looking for lost keys
No luck.
Uploaded with IpBike

Tuesday Oct 25, 2016 #

7 AM

Cycling 31:52 [2] 10.55 km (19.9 kph) +65m
shoes: Charge Mixer

10.552km with 65m climb in 0:31:52
Work.
Uploaded with IpBike

5 PM

Cycling 30:30 [2] 10.17 km (20.0 kph) +97m
shoes: Charge Mixer

10.171km with 97m climb in 0:30:30. Home
Uploaded with IpBike

7 PM

Running 1:17:21 [2] 12.52 km (6:11 / km) +242m 5:38 / km

12.525km with 242m climb in 1:17:21. Bok training the cottage. Just clair and George, as the average age was down well below 40 did a slightly harder run than common now. Up nightingale through the wood a bit of terain running down as I got a bit lost getting to the towpath. All of a sudden here I felt loose and light and almost accidentally left the others behind. Have not felt so easy running for years. wsih I knew the course as it felt great for the km I stretched out. In reality it was not quick but far better than I have got used to. Back up nightingale brought me back down to earth. Back the standard route.
Uploaded with IpBike

Monday Oct 24, 2016 #

7 AM

Cycling 30:49 [2] 10.31 km (20.1 kph) +62m
shoes: Charge Mixer

10.312km with 62m climb in 0:30:49. Work.
Uploaded with IpBike

6 PM

Cycling 35:19 [2] 10.36 km (17.6 kph) +103m
shoes: Charge Mixer

10.364km with 103m climb in 0:35:19. Home damp.
Uploaded with IpBike

Sunday Oct 23, 2016 #

7 AM

Walking 2:52:46 [2] 11.51 km (15:00 / km) +259m 13:29 / km

11.513km with 259m climb in 2:52:46.. Setting up marshaling and taking down cyclo cross course.
Uploaded with IpBike

Saturday Oct 22, 2016 #

7 PM

Orienteering 57:19 [2] 9.48 km (6:03 / km) +90m 5:46 / km

9.478km with 90m climb in 0:58:00. Test running night event course. Cleared with 2 mins too spare. Has speeded up as the rough open has all been mowed now and you can basically go straight which was not the case before. Expect the quickest next week to clear it and by some way if Ben runs.
Uploaded with IpBike

Friday Oct 21, 2016 #

7 AM

Cycling 31:37 [2] 10.6 km (20.1 kph) +65m
shoes: Charge Mixer

10.603km with 65m climb in 0:31:37. Work.
Uploaded with IpBike

7 PM

Cycling 40:21 [2] 11.42 km (17.0 kph) +143m
shoes: Charge Mixer

11.421km with 143m climb in 0:40:21. Home.
Uploaded with IpBike

Thursday Oct 20, 2016 #

7 AM

Cycling 31:04 [2] 10.53 km (20.3 kph) +66m
shoes: Charge Mixer

10.535km with 66m climb in 0:31:04. Work.
Uploaded with IpBike

6 PM

Cycling 22:10 [2] 7.06 km (19.1 kph) +102m
shoes: Charge Mixer

7.064km with 102m climb in 0:22:10. To Westbury.
Uploaded with IpBike

7 PM

Running 25:08 [2] 3.61 km (6:57 / km) +19m 6:47 / km

3.614km with 19m climb in 0:25:08. Less than half an interval session again. Glut hurting again.
Uploaded with IpBike

Cycling 28:57 [2] 9.49 km (19.7 kph) +85m
shoes: Charge Mixer

9.486km with 85m climb in 0:28:57. Home.
Uploaded with IpBike

Wednesday Oct 19, 2016 #

7 AM

Cycling 32:54 [2] 10.53 km (19.2 kph) +66m
shoes: Charge Mixer

10.533km with 66m climb in 0:32:54. Work.
Uploaded with IpBike

6 PM

Cycling 41:24 [2] 11.94 km (17.3 kph) +140m
shoes: Charge Mixer

11.943km with 140m climb in 0:41:24. Home.
Uploaded with IpBike

Tuesday Oct 18, 2016 #

7 AM

Cycling 30:26 [2] 10.59 km (20.9 kph) +62m
shoes: Charge Mixer

10.593km with 62m climb in 0:30:26. Work.
Uploaded with IpBike

5 PM

Cycling 31:53 [2] 10.35 km (19.5 kph) +109m
shoes: Charge Mixer

10.351km with 109m climb in 0:31:53. Home

Uploaded with IpBike

7 PM

Running 1:02:35 9.1 km (6:53 / km) +219m 6:08 / km
ahr:255 max:161

9.099km with 219m climb in 1:02:42. Bok training hanam. Just clair and Jackie. Jack turned up late and was by himself. Standard sort of route. Scuppered a bit at end with path blocked.
Uploaded with IpBike

Monday Oct 17, 2016 #

7 AM

Cycling 33:17 [2] 10.55 km (19.0 kph) +65m
shoes: Charge Mixer

10.548km with 65m climb in 0:33:17. Work.
Uploaded with IpBike

7 PM

Cycling 33:37 [2] 10.34 km (18.5 kph) +103m
shoes: Charge Mixer

10.342km with 103m climb in 0:33:37. Home.
Uploaded with IpBike

Sunday Oct 16, 2016 #

9 AM

MTBO race 3:01:16 [2] 45.86 km (3:57 / km) +934m 3:35 / km
shoes: Scale

45.864km with 934m climb in 2:01:16. Somerset mtbo. Teign valley new to me but really nice. Tricky route selection problem with steep sided valley and flags on both sides of river but limited crossing points. Down into the valley via 1, 13 an out and back on other side where track proved very fast. Back to near side and up and down for 11, 24, 26 back across and out and back again for 22 across the river. Now the middle bit of river with controls only on south side. Climbed and got tricky 21 back down to river for 15 and the clever move of leaving the other 2 high ones and high tailing it up the fast river tack for18, 10 and around the end loop clockwise 27, 23 relay nice climb with views down valley to 4 nice single track descent to 19. Back to bridge over river and climb back up via 16 which I had missed before. Time looking a bit tight so ignored 17 and out on road to the loop over the moor of 5, 20, 9. Time tight now but knew the route via 2 had no serious climbs and was mostly down. Pushed on well over the rollers for just under 2 mins late.

50 odd points clear of Ian so a good win. He did the extra climb of doing the middle ones straight away and had trouble finding 10.
Uploaded with IpBike

Saturday Oct 15, 2016 #

11 AM

Orienteering 56:25 [2] 7.26 km (7:46 / km)

Checking sites around Warmly for the night event in 2 weeks time. Some of the rough open has speeded up as it's been mown most as draggy as ever though.

Friday Oct 14, 2016 #

7 AM

Cycling 31:45 [2] 10.63 km (20.1 kph) +65m
shoes: Charge Mixer

10.631km with 65m climb in 0:31:45. Work wet.
Uploaded with IpBike

6 PM

Cycling 33:47 [2] 10.41 km (18.5 kph) +101m
shoes: Charge Mixer

10.406km with 101m climb in 0:33:47. Home.
Uploaded with IpBike

Thursday Oct 13, 2016 #

6 PM

Cycling 21:49 [2] 7.16 km (19.7 kph) +102m
shoes: Charge Mixer

7.158km with 102m climb in 0:21:49. To coumb dingle.
Uploaded with IpBike

7 PM

Running 27:35 [2] 4.47 km (6:10 / km) +32m 5:57 / km

4.473km with 32m climb in 0:27:35. Stayed by myself just did a small single pyramid.
Uploaded with IpBike

Cycling 29:19 [2] 9.53 km (19.5 kph) +89m
shoes: Charge Mixer

9.529km with 89m climb in 0:29:19. Home.
Uploaded with IpBike

Wednesday Oct 12, 2016 #

7 AM

Cycling 31:23 [2] 10.62 km (20.3 kph) +65m
shoes: Charge Mixer

10.620km with 65m climb in 0:31:23. Work.
Uploaded with IpBike

6 PM

Cycling 39:02 [2] 11.46 km (17.6 kph) +141m
shoes: Charge Mixer

11.459km with 141m climb in 0:39:02. Home.
Uploaded with IpBike

Tuesday Oct 11, 2016 #

7 AM

Cycling 29:16 [2] 10.61 km (21.8 kph) +64m
shoes: Charge Mixer

10.614km with 64m climb in 0:29:16. Work. Misty and chilly. Full legs and buff under helmet.
Uploaded with IpBike

5 PM

Cycling 32:45 [2] 10.38 km (19.0 kph) +103m
shoes: Charge Mixer

10.383km with 103m climb in 0:32:45. Home.
Uploaded with IpBike

7 PM

Running 1:06:46 10.41 km (6:25 / km) +202m 5:51 / km
ahr:181 max:231

10.407km with 202m climb in 1:06:46. White Lion river to Eastville Park than back through Purdown. Mark out encouraged a reasonable pace. Forgot painkiller and hurting for last 15 mins.
Uploaded with IpBike

Monday Oct 10, 2016 #

7 AM

Cycling 30:50 [2] 10.61 km (20.6 kph) +66m
shoes: Charge Mixer

10.612km with 66m climb in 0:30:50. Work.
Uploaded with IpBike

7 PM

Cycling 34:59 [2] 10.22 km (17.5 kph) +101m
shoes: Charge Mixer

10.220km with 101m climb in 0:34:59. Home.
Uploaded with IpBike

Friday Oct 7, 2016 #

7 AM

Cycling 29:54 [2] 10.61 km (21.3 kph) +66m
shoes: Charge Mixer

10.610km with 66m climb in 0:29:54. Work.
Uploaded with IpBike

6 PM

Cycling 37:37 [2] 11.06 km (17.6 kph) +135m
shoes: Charge Mixer

11.065km with 135m climb in 0:37:37. Home.
Uploaded with IpBike

Thursday Oct 6, 2016 #

7 AM

Cycling 30:42 [2] 10.61 km (20.7 kph) +65m
shoes: Charge Mixer

10.607km with 65m climb in 0:30:42. Work.
Uploaded with IpBike

6 PM

Cycling 22:34 [2] 7.17 km (19.1 kph) +100m
shoes: Charge Mixer

7.171km with 100m climb in 0:22:34. To Westbury.
Uploaded with IpBike

7 PM

Running 29:40 4.64 km (6:24 / km) +31m 6:11 / km
ahr:140 max:192

4.640km with 31m climb in 0:29:45. Westbury. Meant to be 1600 1200 800 400 200 ended up just doing the first 2 before glut started hurting so stopped.
Uploaded with IpBike

Cycling 28:56 9.51 km (19.7 kph) +86m
ahr:129 max:152 shoes: Charge Mixer

9.508km with 86m climb in 0:28:56. Home.
Uploaded with IpBike

Wednesday Oct 5, 2016 #

7 PM

Cycling 35:33 [2] 10.37 km (17.5 kph) +101m
shoes: Charge Mixer

10.374km with 101m climb in 0:35:33. Home.
Uploaded with IpBike

Tuesday Oct 4, 2016 #

7 AM

Cycling 30:53 [2] 10.59 km (20.6 kph) +66m
shoes: Charge Mixer

10.590km with 66m climb in 0:30:53. Work nice morning.
Uploaded with IpBike

5 PM

Cycling 31:21 [2] 10.4 km (19.9 kph) +100m
shoes: Charge Mixer

10.396km with 100m climb in 0:31:21. Home.
Uploaded with IpBike

7 PM

Running 1:02:38 9.65 km (6:29 / km) +222m 5:49 / km
ahr:151 max:173

9.654km with 222m climb in 1:02:38. Bok training Blaise Care and Jack back jack having run out and then running back impressive stuff. Nice to avoid the tarmac.
Uploaded with IpBike

Monday Oct 3, 2016 #

6 PM

Cycling 39:13 [2] 11.48 km (17.6 kph) +138m
shoes: Charge Mixer

11.476km with 138m climb in 0:39:13. Home.
Uploaded with IpBike

Sunday Oct 2, 2016 #

9 AM

MTBO race 3:40:51 52.29 km (4:13 / km) +1160m 3:48 / km
ahr:145 max:169 shoes: Scale

52.294km with 1160m climb in 3:40:52. 3.5 hour mtbo score. muddy in places after rain yesterday. Some new tracks which were good having hard time finding tapes and si boxes. Did not find 9 as in wrong place. Nav not so good either lost a few minutes in a few palaces ended up late back. 310 for 7th Ian 361 far more like it.
Uploaded with IpBike

Looking at gps track at my time losses.

2 mins looking for 9.
1 min at 15 where went in too early at unmapped carpark.
5 mins where I stopped too early and ran back to gate looking for 17
1 min descending from 17 where I was behind a slow car, goodness knows why they ended up up there.
1 min 19 overshot and ran back.
3 mins at 10 where I just did not see it and went to check where I was, only found it when someone else turned up.
1 min overshoot on main road before 8
2 mins failing to find 8
7 mins overshooting 20 just did not see the small path expecting same size track as I was climbing in. Still should of realised earlier but I had my head down climbing.

23 minutes lost which is dire.

Saturday Oct 1, 2016 #

8 AM

Cycling 29:16 [2] 10.57 km (21.7 kph) +63m
shoes: Charge Mixer

10.573km with 63m climb in 0:29:16. Work.
Uploaded with IpBike

2 PM

Cycling 30:35 [2] 10.37 km (20.3 kph) +104m
shoes: Charge Mixer

10.368km with 104m climb in 0:30:35. Home damp.
Uploaded with IpBike

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