Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 31 days ending Oct 31, 2017:

activity	#	time	miles		km		+m	load
Cycling	46	25:35:46	299.03	(11.7/h)	481.24	(18.8/h)	4099	3071.5
MTBO	4	8:04:27	78.82	(6:09)	126.86	(3:49)	3119	1399.1
Orienteering	5	6:27:57	28.51	(13:37)	45.88	(8:27)	1116	855.9
Running	6	4:58:00	31.0	(9:37)	49.89	(5:58)	650	648.1
Total	60	45:06:10	437.36	(6:11)	703.86	(3:51)	8984	5974.7
[1-5]	60	45:06:04

4:19

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Tuesday Oct 31, 2017 #

7 AM

Cycling 32:08 [2] 10.56 km (19.7 kph) +65m
shoes: Charge Mixer

10.565km with 65m climb in 0:32:08
Work
Uploaded with IpBike

5 PM

Cycling 32:16 [2] 10.37 km (19.3 kph) +105m
shoes: Charge Mixer

10.370km with 105m climb in 0:32:16 Home
Uploaded with IpBike

7 PM

Running 1:03:06 [2] 10.44 km (6:02 / km) +148m 5:38 / km

10.445km with 148m climb in 1:03:06 bok training the cottage. Not going well but good to run along bike track the wrong way.
Uploaded with IpBike

Monday Oct 30, 2017 #

7 AM

Cycling 32:45 [2] 10.64 km (19.5 kph) +65m
shoes: Charge Mixer

10.637km with 65m climb in 0:32:45
Work
Uploaded with IpBike

6 PM

Cycling 37:02 [2] 11.03 km (17.9 kph) +143m
shoes: Charge Mixer

11.027km with 143m climb in 0:37:02 Home
Uploaded with IpBike

Sunday Oct 29, 2017 #

10 AM

Orienteering race 1:03:11 [2] 8.04 km (7:51 / km) +71m 7:32 / km

8.041km with 71m climb in 1:03:35. Whiteford burrows blue. Really stiff and slow big toe not happy. Nav ok just no speed. Probably should not of gone but always like sand dunes.
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Saturday Oct 28, 2017 #

Event: Western Night League

6 PM

Orienteering race 53:12 [2] 7.31 km (7:16 / km) +182m 6:28 / km

7.313km with 182m climb in 0:59:31. First WNL of the season Trellech common.

Went anti clockwise to get 29 and 30 for sure. 2, 7, 13, 5, 4, 3, 21, really grotty down to 12 lots of wind fall. 29, 16, 28, bad brambles getting in to 22 had not seen screen also slow to 11 in a bit early for 27, 23, 30, 26, was giving up on 19 when it appeared, 25, 24, 17, 20, 9, 1, 18, 6. Back 30 secs early should of gone for 14 but 550 not too bad. Bashed right big toe somewhere out there hurting.

Good to have the night season back on. Pub good after.
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Friday Oct 27, 2017 #

7 AM

Cycling 30:21 [2] 10.49 km (20.7 kph) +60m
shoes: Charge Mixer

10.494km with 60m climb in 0:30:21. Work nice morning.
Uploaded with IpBike

6 PM

Cycling 31:34 [2] 10.15 km (19.3 kph) +101m
shoes: Charge Mixer

10.147km with 101m climb in 0:31:34. Home.
Uploaded with IpBike

Thursday Oct 26, 2017 #

7 AM

Cycling 32:36 [2] 10.56 km (19.4 kph) +62m
shoes: Charge Mixer

10.565km with 62m climb in 0:32:36. Work

Uploaded with IpBike

6 PM

Cycling 33:24 [2] 10.43 km (18.7 kph) +101m
shoes: Charge Mixer

10.432km with 101m climb in 0:33:24. Home.
Uploaded with IpBike

8 PM

Orienteering 1:20:00 [3] 9.0 km (8:53 / km) +230m 7:53 / km

Checking out light ready for the new season and checking my course for 2 weeks time. Light ended up getting loose on mount so need to do something about that. Course Ok for most of it but missed one towards end and went onto next and missed that as well. Then back to original and no trouble the second time.

Wednesday Oct 25, 2017 #

7 AM

Cycling 33:09 [2] 10.46 km (18.9 kph) +63m
shoes: Charge Mixer

10.456km with 63m climb in 0:33:09
Uploaded with IpBike

6 PM

Cycling 41:06 [2] 11.42 km (16.7 kph) +142m
shoes: Charge Mixer

11.423km with 142m climb in 0:41:06. Home.
Uploaded with IpBike

Tuesday Oct 24, 2017 #

7 AM

Cycling 34:40 [2] 10.64 km (18.4 kph) +68m
shoes: Charge Mixer

10.642km with 68m climb in 0:34:40. Work.
Uploaded with IpBike

5 PM

Cycling 32:31 [2] 10.4 km (19.2 kph) +104m
shoes: Charge Mixer

10.400km with 104m climb in 0:32:31
Uploaded with IpBike

7 PM

Running 50:01 [2] 8.36 km (5:59 / km) +101m 5:39 / km

8.360km with 101m climb in 0:50:01
Bok training. Traffic caose getting to ringroad took 45 mins and it was crawling Keynsham took 70 mins so quarter of an hour late. knew where the others were heading joined intervals just before half way I'm pyramid. 3,3,2.5,2,1.5,1,.5,.5. Hard.
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Monday Oct 23, 2017 #

7 AM

Cycling 32:23 [2] 10.43 km (19.3 kph) +67m
shoes: Charge Mixer

10.426km with 67m climb in 0:32:23. Work.
Uploaded with IpBike

7 PM

Cycling 39:00 [2] 11.49 km (17.7 kph) +105m
shoes: Charge Mixer

11.489km with 105m climb in 0:39:00
Uploaded with IpBike

Sunday Oct 22, 2017 #

Event: CompassSport Cup Final

12 PM

Orienteering race 1:31:34 [2] 12.52 km (7:19 / km) +358m 6:24 / km

12.521km with 358m climb in 1:31:34. walk to start then short brown at compass sport cup final. Nice new area although about the most slipery slope I have been along for a while. Steady on main path for long downhill no 1 being safe. Not fast across the slope but nav good generally and kept trying as well as I could. Nick flew past at 12. Taking safe path options for open one through to spectator control. Only mistake 30s miss on 21 which almost let Parkino have me on the run in.

We won which was good. Not sure if I scored yet 10th on course.
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Looks like I did score with 91 points. Bok's lowest scorer was 90.

Saturday Oct 21, 2017 #

Orienteering (plannling) 1:40:00 [2] 9.0 km (11:07 / km) +275m 9:38 / km

Around Blaise checking control sites. Decided not to use a couple from the day event I had planned to as very dubious in the dark. Small paths very miss-able even in the daylight.

Wet and slippery

Friday Oct 20, 2017 #

7 AM

Cycling 35:05 [2] 10.6 km (18.1 kph) +75m
shoes: Charge Mixer

10.603km with 75m climb in 0:35:05. Work windy.
Uploaded with IpBike

8 PM

Cycling 33:50 [2] 10.33 km (18.3 kph) +113m
shoes: Charge Mixer

10.331km with 113m climb in 0:33:50. Home late but fed and wartered.
Uploaded with IpBike

Thursday Oct 19, 2017 #

7 AM

Cycling 34:05 [2] 10.56 km (18.6 kph) +65m
shoes: Charge Mixer

10.565km with 65m climb in 0:34:05. Work feeling a bit better.
Uploaded with IpBike

5 PM

Cycling 34:01 [2] 10.34 km (18.2 kph) +110m
shoes: Charge Mixer

10.342km with 110m climb in 0:34:01. Home wet.
Uploaded with IpBike

Wednesday Oct 18, 2017 #

7 AM

Cycling 36:17 [2] 10.67 km (17.6 kph) +65m
shoes: Charge Mixer

10.670km with 65m climb in 0:36:17. not well last night threw up the pie from the pub. Still queasy and weak so slow.
Uploaded with IpBike

5 PM

Cycling 35:56 [2] 10.09 km (16.8 kph) +97m
shoes: Charge Mixer

10.087km with 97m climb in 0:35:56. not feeling well.
Uploaded with IpBike

Tuesday Oct 17, 2017 #

7 AM

Cycling 34:22 [2] 10.56 km (18.4 kph) +65m
shoes: Charge Mixer

10.563km with 65m climb in 0:34:22
Uploaded with IpBike

5 PM

Cycling 31:20 [2] 10.16 km (19.5 kph) +100m
shoes: Charge Mixer

10.160km with 100m climb in 0:31:20
Home.
Uploaded with IpBike

7 PM

Running 1:00:38 9.83 km (6:10 / km) +124m 5:48 / km
ahr:142 max:160

9.832km with 124m climb in 1:00:39. Bok training Inn on the green. Standard golf course route. Feeling stiff and slow. Ankle hurting a bit as well.
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Monday Oct 16, 2017 #

7 AM

Cycling 36:06 [2] 10.66 km (17.7 kph) +72m
shoes: Charge Mixer

10.657km with 72m climb in 0:36:06. Early as showing Laolu the cycle route in.
Uploaded with IpBike

7 PM

Cycling 34:26 [2] 10.38 km (18.1 kph) +122m
shoes: Charge Mixer

10.381km with 122m climb in 0:34:26. Home pedel issues.
Uploaded with IpBike

Sunday Oct 15, 2017 #

Event: Black Mountains MBO

10 AM

MTBO race 3:35:06 [4] 63.3 km (3:24 / km) +1369m 3:04 / km
shoes: Lux

63.298km with 1369m climb in 3:35:06. Final black mountains league event of year Trellech. Ian could not make it so not the decider it should of been still wanted a good result as not been good here before.

Decided on clockwise loop starting with the 30 pointer in the new bit leaving the 2 10 pointers on cobblers plain as possible drops at end. Big rocky slimy steps down to new one pushing and footing dodgy but stayed upright. Ok till the next 30 pointer below Craig-y-dorth. Got wrong stile by 10m and wasted a couple of mins (5 by the gps). Overshot tree in pen-twyn lost another min (2 by gps). Trouble finding 16 10m north of where I was looking to start. Going well so up to cobblers plain for the 2 10 pointers still 10 mins to go at the turn so down to 15 pointer with clearing the course but a few minutes late.

Comfortable win pleased to get them all, dry conditions helped make good speed.
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2 PM

MTBO 44:10 [2] 11.99 km (3:41 / km) +269m 3:19 / km
shoes: Lux

11.995km with 269m climb in 0:44:10. Control collecting.
Uploaded with IpBike

Friday Oct 13, 2017 #

7 AM

Cycling 34:20 [2] 10.64 km (18.6 kph) +69m
shoes: Charge Mixer

10.640km with 69m climb in 0:34:20. Work.
Uploaded with IpBike

7 PM

Cycling 33:27 [2] 10.39 km (18.6 kph) +103m
shoes: Charge Mixer

10.389km with 103m climb in 0:33:27. late home.

Uploaded with IpBike

Thursday Oct 12, 2017 #

8 AM

Cycling 32:26 [2] 10.42 km (19.3 kph) +64m
shoes: Charge Mixer

10.419km with 64m climb in 0:32:26. Work late after waiting for tree surgeon.
Uploaded with IpBike

6 PM

Cycling 21:18 [2] 6.97 km (19.6 kph) +97m
shoes: Charge Mixer

6.965km with 97m climb in 0:21:18. To Westbury. Going well up the hill not surprising as had left bag with running kit at work.
Uploaded with IpBike

Cycling 27:28 [2] 9.43 km (20.6 kph) +83m
shoes: Charge Mixer

9.430km with 83m climb in 0:27:28. Home.
Uploaded with IpBike

Wednesday Oct 11, 2017 #

7 AM

Cycling 33:21 [2] 10.53 km (18.9 kph) +73m
shoes: Charge Mixer

10.526km with 73m climb in 0:33:21. Work.
Uploaded with IpBike

7 PM

Cycling 33:35 [2] 10.38 km (18.5 kph) +111m
shoes: Charge Mixer

10.383km with 111m climb in 0:33:35. Home.
Uploaded with IpBike

Tuesday Oct 10, 2017 #

7 AM

Cycling 33:24 [2] 10.53 km (18.9 kph) +67m
shoes: Charge Mixer

10.535km with 67m climb in 0:33:24
Uploaded with IpBike

5 PM

Cycling 30:38 [2] 10.4 km (20.4 kph) +104m
shoes: Charge Mixer

10.404km with 104m climb in 0:30:38
Uploaded with IpBike

7 PM

Running 51:02 [2] 8.68 km (5:53 / km) +56m 5:42 / km

8.683km with 56m climb in 0:51:02. Bok training the water tower intervals. Warmup lap and joined by Scott to make 5. Plan was 5 * 2 mins 1 recovery and straight into 5 *1 still off 1 min. Too fast on first after Scott shot off so all dieing after 5. Took a bigger break before the 1 mins. Hard session. Pub good after.
Uploaded with IpBike

first 2 min chasing Scot at the start was done at 3:26 min/km 5th one on the same bit of the lap was down to 5:54 which explains a lot.

Scary that I used to be able to do 10km at that sort of pace and I am dead after one 2 min effort now and it was slightly downhill.

Monday Oct 9, 2017 #

7 AM

Cycling 32:37 [2] 10.58 km (19.5 kph) +65m
shoes: Charge Mixer

10.584km with 65m climb in 0:32:37. damp.
Uploaded with IpBike

5 PM

Cycling 32:25 [2] 10.4 km (19.2 kph) +101m
shoes: Charge Mixer

10.402km with 101m climb in 0:32:25. Home.
Uploaded with IpBike

Saturday Oct 7, 2017 #

5 PM

Cycling 21:07 [2] 5.8 km (16.5 kph) +42m
shoes: Charge Mixer

5.795km with 42m climb in 0:21:07. Spin to test some stuff.
Uploaded with IpBike

Friday Oct 6, 2017 #

7 AM

Cycling 30:24 [2] 10.6 km (20.9 kph) +65m
shoes: Charge Mixer

10.603km with 65m climb in 0:30:24. Chilly.
Uploaded with IpBike

6 PM

Cycling 33:16 [2] 10.39 km (18.7 kph) +104m
shoes: Charge Mixer

10.389km with 104m climb in 0:33:16. Home.
Uploaded with IpBike

Thursday Oct 5, 2017 #

7 AM

Cycling 32:14 [2] 10.19 km (19.0 kph) +69m
shoes: Charge Mixer

10.188km with 69m climb in 0:32:14
Uploaded with IpBike

6 PM

Cycling 23:19 [2] 7.19 km (18.5 kph) +102m
shoes: Charge Mixer

7.190km with 102m climb in 0:23:19.
Uploaded with IpBike

7 PM

Running 25:43 [2] 4.4 km (5:51 / km) +36m 5:37 / km

4.396km with 36m climb in 0:25:43. Half the intervals session. 1 2 3 2 1. Pushing by hard

Uploaded with IpBike

Cycling 28:09 [2] 9.31 km (19.8 kph) +84m
shoes: Charge Mixer

9.306km with 84m climb in 0:28:09. Home.
Uploaded with IpBike

Wednesday Oct 4, 2017 #

7 AM

Cycling 32:01 [2] 10.49 km (19.7 kph) +66m
shoes: Charge Mixer

10.490km with 66m climb in 0:32:01. Work.
Uploaded with IpBike

7 PM

Cycling 40:29 [2] 11.43 km (16.9 kph) +148m
shoes: Charge Mixer

11.427km with 148m climb in 0:40:29. Home
Uploaded with IpBike

Tuesday Oct 3, 2017 #

7 AM

Cycling 32:49 [2] 10.51 km (19.2 kph) +66m
shoes: Charge Mixer

10.509km with 66m climb in 0:32:49. Work chilly.
Uploaded with IpBike

5 PM

Cycling 29:54 [2] 10.3 km (20.7 kph) +104m
shoes: Charge Mixer

10.299km with 104m climb in 0:29:54. Jgome
Uploaded with IpBike

7 PM

Running 47:30 [2] 8.18 km (5:49 / km) +185m 5:13 / km

8.176km with 185m climb in 0:47:30. traffic caose cycling home looked online to see m5 shut most. Of day. But opened 30 mins back so decided to go and headed straight for motorway all the way to Cleavdon. There with 10 mins to Spain empty carpark so expecting to run by myself but Teresa turned up. Faster than of late one bad route section but most relatively mud free. A bit short but faster.

Tommi turned up for drinks which was good.
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Monday Oct 2, 2017 #

7 AM

Cycling 32:17 [2] 10.55 km (19.6 kph) +69m
shoes: Charge Mixer

10.552km with 69m climb in 0:32:17. Work.
Uploaded with IpBike

6 PM

Cycling 34:25 [2] 10.39 km (18.1 kph) +108m
shoes: Charge Mixer

10.385km with 108m climb in 0:34:25. Home nice suns sunset.
Uploaded with IpBike

Sunday Oct 1, 2017 #

Event: SW MBO Score league 5

9 AM

MTBO race 2:42:05 [2] 39.8 km (4:04 / km) +1148m 3:34 / km
shoes: Lux

39.804km with 1148m climb in 2:58:59. New bit of Dartmoor for us Haytor and manaton. Not the best route early on. Low through wood was very slow on and off the bike none stop with big rocks. Was not sure of the best option with an hour to go. Took the road option but was tough into wind. Out and back for 3 was not nice. Decided to head straight back from 15 which was just as well.

Enough for the win.
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1 PM

MTBO 1:03:06 [2] 11.76 km (5:22 / km) +333m 4:42 / km
shoes: Lux

11.758km with 333m climb in 1:03:06. Collecting 4 controls. Glad I did not take on 16 at end of race as it was slow going with the bracken falling over the small path.
Uploaded with IpBike

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