Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 31 days ending Dec 31, 2016:

activity # timemileskm+mload
  Cycling35 18:41:24 221.03(11.8/h) 355.71(19.0/h) 30922171.9
  Mtb6 16:33:52 153.24(9.3/h) 246.62(14.9/h) 53371804.5
  Walking2 5:05:12 15.1(20:13) 24.3(12:34) 631610.4
  Running5 4:05:12 23.44(10:28) 37.72(6:30) 824650.3
  Orienteering3 2:58:32 15.7(11:22) 25.26(7:04) 398605.8
  Total51 47:24:12 428.5(6:38) 689.61(4:07) 102825842.9
  [1-5]51 47:23:33

«»
4:49
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Friday Dec 30, 2016 #

9 AM

Mtb 3:58:27 intensity: (1:42:32 @1) + (1:56:51 @2) + (17:22 @3) + (1:42 @4) 52.9 km (13.3 kph) +1278m
ahr:127 max:158 shoes: Lux

54.134km with 1280m climb in 3:41:13. Tour around Wotton. Not as frozen as I would of liked. Shooting below Boxwell and the trail bikers use this bit so rather churned up. Chain guide I think helped but I still managed to ship the chain when pushing up out of watery bottom. At least I know the procedure to get it back on now. Will need to remember to have multi tool in pocket when racing. Wahoo went dodgy again after a couple of minute stop. Seemed OK after the big stop with the chain issue.
Uploaded with IpBike

Wednesday Dec 28, 2016 #

11 AM

Mtb 2:25:05 intensity: (24:35 @1) + (1:29:36 @2) + (30:27 @3) + (27 @4) 34.38 km (14.2 kph) +1017m
ahr:136 max:157 shoes: Lux

34.384km with 1017m climb in 2:26:58. Bit of a spin before mums full Christmas's dinner tonight. Great day to be out on the hills.
Uploaded with IpBike

Tuesday Dec 27, 2016 #

Event: SWOC Local Festive Orienteering Event
 
11 AM

Orienteering race 40:48 intensity: (1:13 @1) + (5:32 @2) + (25:01 @3) + (9:02 @4) 7.29 km (5:36 / km) +12m 5:33 / km
ahr:145 max:156

7.288km with 12m climb in 0:41:23. Swig score event. Missed out too many early with funny scoring system so way to early back. Stiff running.
Uploaded with IpBike

Monday Dec 26, 2016 #

10 AM

Running race 33:31 intensity: (3:43 @1) + (2:33 @2) + (44 @3) + (7:43 @4) + (18:48 @5) 5.84 km (5:44 / km) +292m 4:35 / km
ahr:154 max:173

5.843km with 292m climb in 0:34:03. Devils chair dash. Something like 30 minutes. I am not the first to Start walking any more but I am not the quickest down either.
Uploaded with IpBike

Sunday Dec 25, 2016 #

11 AM

Walking 1:39:34 [2] 5.42 km (18:22 / km) +384m 13:34 / km

5.421km with 384m climb in 1:39:34. Sugar loaf walk with mum and dad. Warm but rather windy on the top.
Uploaded with IpBike

Saturday Dec 24, 2016 #

11 AM

Mtb 4:13:04 [2] 54.33 km (12.9 kph) +1554m
shoes: Lux

54.331km with 1554m climb in 4:13:04. Tour of Wentwood which I have been meaning to do for a while. Not the best tires for this but road most apart from where the foresters are in actively working and making a big mess. Knackerd at end not used to these longer rides any more.
Uploaded with IpBike

Friday Dec 23, 2016 #

7 AM

Cycling 35:57 [2] 10.64 km (17.8 kph) +79m
shoes: Charge Mixer

10.635km with 79m climb in 0:35:57. Home.
Uploaded with IpBike
4 PM

Cycling 28:54 [2] 10.4 km (21.6 kph) +120m
shoes: Charge Mixer

10.400km with 120m climb in 0:28:54. Home nice tail wind but soaked.
Uploaded with IpBike

Thursday Dec 22, 2016 #

7 AM

Cycling 33:13 [2] 10.64 km (19.2 kph) +67m
shoes: Charge Mixer

10.644km with 67m climb in 0:33:13. Work chilly.
Uploaded with IpBike
6 PM

Cycling 33:29 [2] 10.42 km (18.7 kph) +104m
shoes: Charge Mixer

10.421km with 104m climb in 0:33:29. Home.
Uploaded with IpBike

Wednesday Dec 21, 2016 #

7 AM

Cycling 32:33 [2] 10.61 km (19.6 kph) +70m
shoes: Charge Mixer

10.612km with 70m climb in 0:32:33
Uploaded with IpBike
6 PM

Cycling 34:14 [2] 10.42 km (18.3 kph) +104m
shoes: Charge Mixer

10.417km with 104m climb in 0:34:14. Home. Dry which was a good surprise.
Uploaded with IpBike

Tuesday Dec 20, 2016 #

7 AM

Cycling 32:14 [2] 10.6 km (19.7 kph) +68m
shoes: Charge Mixer

10.595km with 68m climb in 0:32:14. Work.
Uploaded with IpBike
5 PM

Cycling 32:56 [2] 10.41 km (19.0 kph) +109m
shoes: Charge Mixer

10.413km with 109m climb in 0:32:56. Home.
Uploaded with IpBike
7 PM

Running 50:44 intensity: (13 @0) + (4:24 @1) + (25:31 @2) + (13:32 @3) + (4:26 @4) + (2:38 @5) 7.74 km (6:33 / km) +172m 5:54 / km
ahr:137 max:170

7.745km with 172m climb in 0:50:44. Bok training curry run. 10 out and 3 none runners so not bad. Went opposite way to normal as that gave more options in Blaise at end. A bit short to get in for food not too late.
Uploaded with IpBike

Monday Dec 19, 2016 #

7 AM

Cycling 33:20 intensity: (17 @0) + (32:47 @1) + (16 @2) 10.6 km (19.1 kph) +71m
ahr:102 max:123 shoes: Charge Mixer

10.599km with 71m climb in 0:33:20. Work.
Uploaded with IpBike
6 PM

Cycling 39:32 intensity: (9 @0) + (37:17 @1) + (2:06 @2) 11.02 km (16.7 kph) +142m
ahr:103 max:131 shoes: Charge Mixer

11.018km with 142m climb in 0:39:32. Home damp at end.
Uploaded with IpBike

Sunday Dec 18, 2016 #

10 AM

Mtb 4:49:36 intensity: (1:57:08 @1) + (2:43:34 @2) + (8:54 @3) 84.59 km (17.5 kph) +1234m
ahr:127 max:152 shoes: Lux

84.586km with 1234m climb in 4:54:14. Out to find some dirt from home on new bike. Some slow muddy stuff on the flats until across the A38 then less of a grind but some hills. Did the long Valley climb up from Wooton for the first time nice but hike a bike up top steep part. Saddly the oval ring started coming off the inside when in the lowest gear after getting really muddy at ozelworth. No bottom gear for final 2 hills so more pushing. Will gave to get a chain guide of some sort which will of course just be another mud catcher which the rear of the bike looks to be good at already. Glad of road finish from Hinton getting tired and really needed a front light by the end which I did not have. Wahoo magnetism cadence sensor is fairly useless kept looking to miss a revolution.

Uploaded with IpBike

Friday Dec 16, 2016 #

9 AM

Cycling 30:01 [2] 10.61 km (21.2 kph) +65m
shoes: Charge Mixer

10.607km with 65m climb in 0:30:01. Work after having smart meter fitted so in the daylight and quiet time of day.
Uploaded with IpBike
11 PM

Cycling 42:58 [2] 11.01 km (15.4 kph) +141m
shoes: Charge Mixer

11.014km with 141m climb in 0:42:58. Home a little worse for were. Cold by end.
Uploaded with IpBike

Thursday Dec 15, 2016 #

7 AM

Cycling 33:20 [2] 10.51 km (18.9 kph) +66m
shoes: Charge Mixer

10.513km with 66m climb in 0:33:20. Work.
Uploaded with IpBike
7 PM

Cycling 33:00 [2] 10.39 km (18.9 kph) +102m
shoes: Charge Mixer

10.387km with 102m climb in 0:33:00. Home.
Uploaded with IpBike

Wednesday Dec 14, 2016 #

7 AM

Cycling 32:58 [2] 10.58 km (19.3 kph) +68m
shoes: Charge Mixer

10.582km with 68m climb in 0:32:58. Work nice clear morning.
Uploaded with IpBike
8 PM

Cycling 34:31 [2] 10.4 km (18.1 kph) +103m
shoes: Charge Mixer

10.396km with 103m climb in 0:34:31. Home late.
Uploaded with IpBike

Tuesday Dec 13, 2016 #

7 AM

Cycling 33:39 [2] 10.61 km (18.9 kph) +68m
shoes: Charge Mixer

10.612km with 68m climb in 0:33:39. Work.
Uploaded with IpBike
5 PM

Cycling 31:55 [2] 10.39 km (19.5 kph) +105m
shoes: Charge Mixer

10.393km with 105m climb in 0:31:55. Home.
Uploaded with IpBike
7 PM

Running 1:04:19 intensity: (1:53 @1) + (28:59 @2) + (21:33 @3) + (11:07 @4) + (47 @5) 9.49 km (6:47 / km) +162m 6:15 / km
ahr:141 max:162

9.493km with 162m climb in 1:04:21. Bok training good turnout. Went for a new route which I think worked out OK. All the paths were passable if a bit muddy.
Uploaded with IpBike

Monday Dec 12, 2016 #

7 AM

Cycling 32:39 [2] 10.61 km (19.5 kph) +67m
shoes: Charge Mixer

10.614km with 67m climb in 0:32:39. Work damp.
Uploaded with IpBike
6 PM

Cycling 35:01 [2] 10.35 km (17.7 kph) +107m
shoes: Charge Mixer

10.355km with 107m climb in 0:35:01. Home.
Uploaded with IpBike

Sunday Dec 11, 2016 #

7 AM

Walking 3:25:38 [2] 18.88 km (10:53 / km) +247m 10:13 / km

18.880km with 247m climb in 3:25:38. Cyclo cross setup marshal and take down. would of been grim yesterday.
Uploaded with IpBike

Saturday Dec 10, 2016 #

5 PM

Orienteering race 1:16:08 intensity: (44 @1) + (3:47 @2) + (30:21 @3) + (38:37 @4) + (2:39 @5) 9.57 km (7:57 / km) +225m 7:07 / km
ahr:151 max:165

9.573km with 225m climb in 1:05:28. Wnl Blakeney. Not the standard points a total of 970 but the standard penalty so was going to be advantageous to come back late as scoring quicker than the penalty. Also a very wet night took bum bag with cag and overtrousers set oder for long one. Possibly went wrong way was not actually scoring at 10 points a minute for first 20 mins. 42, 59, 43, 56, 51, 52, 44, Andy special tree at 57, 60, 46, 47, 48, 50, 49, started having light trouble here dodgy connection I guess so kept during out from here on. 34, 45, 31, 58, 33, 32, 35. Thou hour up going to 36 but big points here 53 chickened out of doing 37 no good attacking 38, 39, 40, 41. Skipped 54 and 55 as remember some bad brambles in here also getting tired and cold.

Ended up 3rd well off Marcus and a nit behind mark Saunders.

Would of preferred properly set points and the time pressure.
Uploaded with IpBike

Friday Dec 9, 2016 #

7 AM

Cycling 30:27 [2] 10.66 km (21.0 kph) +76m
shoes: Lux

10.660km with 76m climb in 0:30:27. Work.
Uploaded with IpBike
6 PM

Cycling 33:59 [2] 11.38 km (20.1 kph) +141m
shoes: Lux

11.375km with 141m climb in 0:33:59. Home with one effort.
Uploaded with IpBike

Thursday Dec 8, 2016 #

7 AM

Cycling 34:53 [2] 10.59 km (18.2 kph) +72m
shoes: Charge Mixer

10.590km with 72m climb in 0:34:53. Work head wind and not into pushing into it.
Uploaded with IpBike
6 PM

Cycling 23:34 [2] 7.07 km (18.0 kph) +100m
shoes: Charge Mixer

7.074km with 100m climb in 0:23:34. To coumb dingle.
Uploaded with IpBike
7 PM

Running 39:18 [2] 5.77 km (6:49 / km) +82m 6:21 / km

5.771km with 82m climb in 0:39:18. Stiff and slow jog. I did try an effort but you would have a hard time finding it in the log.
Uploaded with IpBike
8 PM

Cycling 27:27 [2] 9.4 km (20.5 kph) +85m
shoes: Charge Mixer

9.403km with 85m climb in 0:27:27. Home.
Uploaded with IpBike

Wednesday Dec 7, 2016 #

7 AM

Cycling 33:10 [2] 10.61 km (19.2 kph) +71m
shoes: Charge Mixer

10.612km with 71m climb in 0:33:10. Work. Warm.
Uploaded with IpBike
6 PM

Cycling 32:16 [2] 10.38 km (19.3 kph) +106m
shoes: Charge Mixer

10.376km with 106m climb in 0:32:16. Home.
Uploaded with IpBike

Tuesday Dec 6, 2016 #

7 AM

Cycling 31:47 [2] 10.55 km (19.9 kph) +68m
shoes: Charge Mixer

10.550km with 68m climb in 0:31:47. Work. Damp and dark.
Uploaded with IpBike
5 PM

Cycling 32:07 [2] 10.39 km (19.4 kph) +102m
shoes: Charge Mixer

10.391km with 102m climb in 0:32:07. Home.
Uploaded with IpBike
7 PM

Running 57:20 intensity: (2:27 @1) + (35:06 @2) + (16:49 @3) + (1:54 @4) + (1:04 @5) 8.86 km (6:28 / km) +116m 6:04 / km
ahr:136 max:166

8.865km with 116m climb in 0:57:20
Bok training the Talbot. Not feeling at all sprightly so at the back for a lot.
Uploaded with IpBike

Monday Dec 5, 2016 #

7 AM

Cycling 33:16 [2] 10.64 km (19.2 kph) +71m
shoes: Charge Mixer

10.642km with 71m climb in 0:33:16. Work.
Uploaded with IpBike
6 PM

Cycling 34:08 [2] 10.33 km (18.2 kph) +107m
shoes: Charge Mixer

10.329km with 107m climb in 0:34:08. Home.
Uploaded with IpBike

Sunday Dec 4, 2016 #

2 PM

Mtb 29:36 [2] 8.71 km (17.7 kph) +99m
shoes: Lux

8.712km with 99m climb in 0:29:36. Some test track suspension fettling. Greasy and the vegitation a bit close with wide bars will go back narrow I think.
Uploaded with IpBike

Saturday Dec 3, 2016 #

2 PM

Cycling 4:07 [2] 1.12 km (16.3 kph) +10m
shoes: Lux

1.115km with 10m climb in 0:04:07. Checking new magnet less speed and cadence sensor setup.
Uploaded with IpBike
5 PM

Orienteering race 1:01:36 intensity: (55 @1) + (11:38 @2) + (16:55 @3) + (20:20 @4) + (11:48 @5) 8.4 km (7:20 / km) +161m 6:41 / km
ahr:151 max:177

8.404km with 161m climb in 61:36. Leigh woods wnl. With odds and evens and course planed for Ben set off not expecting to clear. Not sure which half to do first but changing at north end seamed sensible so evens first as clearer route with them. 8, 6, 4, 18, 2, 16, went over on ankle coming out fairly hobblly into 20 and being carefull around depressions for 14 struggling to find 12 had to attack twice. 22 ok lucky to hear beep for 24 as had ended up just too low. Up and down for 26 half hour up towards top of climb so checked other side and decided to swap so missing 10 and 19 at very end. Bit of a circle on 21, 15 ok then route choice leg for 13 went back up and round. 17, 9, very glad to see 23, 5, 7. Only 5 mins left here so a choice of in early or go for 40 points at 25 but sure to be late. Went for the hard option so 25 and reverse back past 7, 5 for final 3 and 1. 16 points lost but 40 gained so the right decision.

Surprisingly it looks like I won beating Ben and matt I want do that very often any more.
Uploaded with IpBike

Friday Dec 2, 2016 #

7 AM

Cycling 26:29 [2] 10.43 km (23.6 kph) +76m
shoes: Lux

10.434km with 76m climb in 0:26:29. Work warmer.
Lux now tubeless and with oval ring. Quicker than Tuesday I think the oval makes you push around the circle better or you feel the none roundness plus of course it may help in itself.
Uploaded with IpBike
6 PM

Mtb 38:04 [2] 11.71 km (18.5 kph) +155m
shoes: Lux

11.707km with 155m climb in 0:38:04. Home over Purdown. Christened bike properly rear triangle collects more mud than I would like. Good time clearance though.

Uploaded with IpBike

Thursday Dec 1, 2016 #

Note

Had all my running stuff at work but forgot trainers...
7 AM

Cycling 32:21 [2] 10.57 km (19.6 kph) +70m
shoes: Charge Mixer

10.567km with 70m climb in 0:32:21. Work.
Uploaded with IpBike
6 PM

Cycling 34:59 [2] 10.37 km (17.8 kph) +111m
shoes: Charge Mixer

10.366km with 111m climb in 0:34:59. Home foggy.
Uploaded with IpBike

« Earlier | Later »