Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 31 days ending Dec 31, 2017:

activity	#	time	miles		km		+m	load
Cycling	41	22:42:17	259.96	(11.4/h)	418.36	(18.4/h)	3341	2724.6
Running	6	5:15:16	30.51	(10:20)	49.1	(6:25)	996	630.5
Orienteering	4	3:59:04	19.63	(12:11)	31.58	(7:34)	958	571.8
Total	50	31:56:37	310.09	(6:11)	499.04	(3:50)	5295	3926.9

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Saturday Dec 30, 2017 #

1 PM

Running 1:35:46 [2] 14.06 km (6:49 / km) +345m 6:04 / km

14.063km with 345m climb in 1:35:46. Social run from Paul's. Longest run since Jukola ankle a bit saw at end.
Uploaded with IpBike

Friday Dec 29, 2017 #

7 AM

Cycling 37:16 [2] 10.76 km (17.3 kph) +56m
shoes: Charge Mixer

10.762km with 56m climb in 0:37:16. Work nasty.
Uploaded with IpBike

5 PM

Cycling 36:45 [2] 11.0 km (18.0 kph) +101m
shoes: Charge Mixer

10.999km with 101m climb in 0:36:45. Home.
Uploaded with IpBike

Thursday Dec 28, 2017 #

7 AM

Cycling 34:40 [2] 10.65 km (18.4 kph) +27m
shoes: Charge Mixer

10.650km with 27m climb in 0:34:40. Work icy in places. Good surprise.
Uploaded with IpBike

6 PM

Cycling 34:57 [2] 10.36 km (17.8 kph) +71m
shoes: Charge Mixer

10.364km with 71m climb in 0:34:57. Home cold already.
Uploaded with IpBike

Sunday Dec 24, 2017 #

11 AM

Orienteering race 57:01 [2] 7.73 km (7:22 / km) +284m 6:14 / km

7.733km with 284m climb in 0:57:01. Epoc score event. All controls. Plus 2 Santa's so a Santa up on Al. Helped being out night before.
Uploaded with IpBike

Saturday Dec 23, 2017 #

5 PM

Orienteering race 58:35 [2] 6.98 km (8:23 / km) +275m 7:01 / km

6.984km with 275m climb in 0:58:35. Epoc night event Ogden water. Light playing up at start. Running up main path trying to get spare light working so as not to be plunged into total darkness every 5 seconds. Also trying to work out exactly where I was was tricky. Finally found fence and attacked off it but control not really right compared to fence had to re-attack off crag overtaken by Al already. Not so bad from then. Slight overshoot on 9 as on wrong knoll. 4th of 5 when I downloaded.
Uploaded with IpBike

Friday Dec 22, 2017 #

5 PM

Cycling 32:08 [2] 10.47 km (19.5 kph) +107m
shoes: Charge Mixer

10.468km with 107m climb in 0:32:08. Home.
Uploaded with IpBike

Thursday Dec 21, 2017 #

7 AM

Cycling 34:59 [2] 10.69 km (18.3 kph) +69m
shoes: Charge Mixer

10.695km with 69m climb in 0:34:59. Work.
Uploaded with IpBike

6 PM

Cycling 23:26 [2] 7.22 km (18.5 kph) +102m
shoes: Charge Mixer

7.222km with 102m climb in 0:23:26
Uploaded with IpBike

7 PM

Running 41:13 [2] 5.67 km (7:16 / km) +161m 6:22 / km

5.669km with 161m climb in 0:41:13. My own stuff after the warm-up as not happy with elm Lee loop. 3 halls hills.
Uploaded with IpBike

8 PM

Cycling 27:14 [2] 9.54 km (21.0 kph) +87m
shoes: Charge Mixer

9.540km with 87m climb in 0:27:14
Uploaded with IpBike

Wednesday Dec 20, 2017 #

7 AM

Cycling 33:57 [2] 10.67 km (18.9 kph) +66m
shoes: Charge Mixer

10.667km with 66m climb in 0:33:57
Uploaded with IpBike

7 PM

Cycling 33:32 [2] 10.43 km (18.7 kph) +109m
shoes: Charge Mixer

10.434km with 109m climb in 0:33:32. Home.
Uploaded with IpBike

Tuesday Dec 19, 2017 #

7 AM

Cycling 33:28 [2] 10.66 km (19.1 kph) +65m
shoes: Charge Mixer

10.665km with 65m climb in 0:33:28. Work new phone.
Uploaded with IpBike

5 PM

Cycling 33:43 [2] 10.48 km (18.6 kph) +106m
shoes: Charge Mixer

10.479km with 106m climb in 0:33:43. Home.
Uploaded with IpBike

6 PM

Cycling 23:55 [2] 8.11 km (20.3 kph) +61m
shoes: Charge Mixer

8.114km with 61m climb in 0:23:55. To Westbury.
Uploaded with IpBike

7 PM

Running 51:08 [2] 7.21 km (7:06 / km) +218m 6:10 / km

7.209km with 218m climb in 0:51:08. Bok curry run around blaise. 11 running 19 for curry.
Uploaded with IpBike

10 PM

Cycling 23:29 [2] 7.99 km (20.4 kph) +75m
shoes: Charge Mixer

7.988km with 75m climb in 0:23:29. Home.
Uploaded with IpBike

Monday Dec 18, 2017 #

7 AM

Cycling 35:30 [2] 10.57 km (17.9 kph) +53m
shoes: Charge Mixer

10.569km with 53m climb in 0:35:30. Good sunrise cold.
Uploaded with IpBike

7 PM

Cycling 36:17 [2] 10.43 km (17.2 kph) +96m
shoes: Charge Mixer

10.426km with 96m climb in 0:36:17. Home.
Uploaded with IpBike

Saturday Dec 16, 2017 #

1 AM

Cycling 39:19 [2] 10.28 km (15.7 kph) +80m
shoes: Charge Mixer

10.282km with 80m climb in 0:39:19. Home after works Christmases do.
Uploaded with IpBike

Friday Dec 15, 2017 #

7 AM

Cycling 32:56 [2] 10.56 km (19.2 kph) +18m
shoes: Charge Mixer

10.558km with 18m climb in 0:32:56
Uploaded with IpBike

Thursday Dec 14, 2017 #

7 AM

Cycling 32:59 [2] 10.51 km (19.1 kph) +37m
shoes: Charge Mixer

10.512km with 37m climb in 0:32:59. wprk
Uploaded with IpBike

6 PM

Cycling 34:40 [2] 10.31 km (17.8 kph) +79m
shoes: Charge Mixer

10.306km with 79m climb in 0:34:40. Home.
Uploaded with IpBike

Wednesday Dec 13, 2017 #

7 AM

Cycling 34:23 [2] 10.65 km (18.6 kph) +68m
shoes: Charge Mixer

10.650km with 68m climb in 0:34:23. 10 degrees warmer than yesterday but wet.
Uploaded with IpBike

6 PM

Cycling 36:57 [2] 10.47 km (17.0 kph) +114m
shoes: Charge Mixer

10.473km with 114m climb in 0:36:57. Home wet.
Uploaded with IpBike

Tuesday Dec 12, 2017 #

7 AM

Cycling 33:14 [2] 10.66 km (19.2 kph) +65m
shoes: Charge Mixer

10.659km with 65m climb in 0:33:14. Should of done the neck buff. -5.5
Uploaded with IpBike

4 PM

Cycling 35:10 [2] 10.09 km (17.2 kph) +109m
shoes: Charge Mixer

10.087km with 109m climb in 0:35:10. Home early as serious it issues at work all day.
Uploaded with IpBike

7 PM

Running 39:06 [2] 7.12 km (5:29 / km) +46m 5:19 / km

7.122km with 46m climb in 0:39:06. Bok training the water tower. Forgot what we did before so only 4x2 and 4x1 not the 5 we did 2 months ago. Considerably slower than before as very slippery especialy back up into the wind.
Uploaded with IpBike

Monday Dec 11, 2017 #

7 AM

Cycling 31:17 [2] 10.68 km (20.5 kph) +80m
shoes: Charge Mixer

10.678km with 80m climb in 0:31:17. Work good tail wind.
Uploaded with IpBike

7 PM

Cycling 36:40 [2] 10.32 km (16.9 kph) +99m
shoes: Charge Mixer

10.316km with 99m climb in 0:36:40. Home not the wind I had feared.
Uploaded with IpBike

Saturday Dec 9, 2017 #

Event: QOAD

5 PM

Orienteering race 1:00:33 [2] 7.76 km (7:48 / km) +302m 6:32 / km

7.760km with 302m climb in 60:33. Cothelstone hill. Good fun outing that I ballsed up a bit at at end. Trouble on 118 got too pow had to relocate on field fence junction and attack again. Changed over at 32 mins. Failed to find 14 then not at all clear where I was relative to 110 so never left path above it as already running late. 3 controls short.
Uploaded with IpBike

C • 105 2

Friday Dec 8, 2017 #

7 AM

Cycling 34:34 [2] 10.41 km (18.1 kph) +65m
shoes: Charge Mixer

10.410km with 65m climb in 0:34:34. Work.
Uploaded with IpBike

6 PM

Cycling 36:45 [2] 10.45 km (17.1 kph) +111m
shoes: Charge Mixer

10.450km with 111m climb in 0:36:45. Cold.
Uploaded with IpBike

Thursday Dec 7, 2017 #

7 AM

Cycling 36:16 [2] 10.44 km (17.3 kph) +71m
shoes: Charge Mixer

10.436km with 71m climb in 0:36:16. Work wet.
Uploaded with IpBike

6 PM

Cycling 23:26 [2] 7.12 km (18.2 kph) +103m
shoes: Charge Mixer

7.121km with 103m climb in 0:23:26. To coumb dingle.
Uploaded with IpBike

7 PM

Running 29:18 [2] 4.68 km (6:15 / km) +37m 6:01 / km

4.684km with 37m climb in 0:29:18. Group just doing short efforts so by myself. 1 2 3 2 1 not too quick.
Uploaded with IpBike

Cycling 29:17 [2] 9.56 km (19.6 kph) +87m
shoes: Charge Mixer

9.563km with 87m climb in 0:29:17. Home.
Uploaded with IpBike

Wednesday Dec 6, 2017 #

7 AM

Cycling 34:52 [2] 10.55 km (18.2 kph) +69m
shoes: Charge Mixer

10.545km with 69m climb in 0:34:52. Work.
Uploaded with IpBike

6 PM

Cycling 31:50 [2] 10.43 km (19.7 kph) +113m
shoes: Charge Mixer

10.428km with 113m climb in 0:31:50. Home damp.
Uploaded with IpBike

Tuesday Dec 5, 2017 #

7 AM

Cycling 34:13 [2] 10.68 km (18.7 kph) +67m
shoes: Charge Mixer

10.680km with 67m climb in 0:34:13. Work.
Uploaded with IpBike

5 PM

Cycling 32:50 [2] 9.99 km (18.3 kph) +100m
shoes: Charge Mixer

9.993km with 100m climb in 0:32:50
Uploaded with IpBike

7 PM

Running 58:45 [2] 10.35 km (5:41 / km) +189m 5:12 / km

10.350km with 189m climb in 0:58:45. Bok training Hanham just Scott and me so no looping back and a good steady pace quicker than normal.
Uploaded with IpBike

Monday Dec 4, 2017 #

7 AM

Cycling 32:56 [2] 10.56 km (19.2 kph) +66m
shoes: Charge Mixer

10.565km with 66m climb in 0:32:56. Work.
Uploaded with IpBike

6 PM

Cycling 40:21 [2] 11.45 km (17.0 kph) +144m
shoes: Charge Mixer

11.449km with 144m climb in 0:40:21. Home.
Uploaded with IpBike

Sunday Dec 3, 2017 #

9 AM

Cycling 29:26 [2] 10.61 km (21.6 kph) +67m
shoes: Charge Mixer

10.614km with 67m climb in 0:29:26. Work.
Uploaded with IpBike

4 PM

Cycling 34:21 [2] 10.43 km (18.2 kph) +103m
shoes: Charge Mixer

10.434km with 103m climb in 0:34:21. Home.
Uploaded with IpBike

Saturday Dec 2, 2017 #

Event: Southern Night Championships / SCOL4 TVOC Level C & Regional Event

6 PM

Orienteering race 1:02:55 9.11 km (6:55 / km) +97m 6:34 / km
ahr:145 max:178

9.108km with 97m climb in 1:03:34. Southern night champs. Realised it would be quick early on as generally fast going. Nav ok apart from brain fade after the first road crossing. Meant to be going to 5 but started navigating to 10 the return control realised and headed for 6 which I was almost at before realising had not been to 5 at least 3 minutes stupidly thrower away. Felt I was running fast although some army of course quicker. Not on the path I thought at 16 but want of lost much as relocation obvious on fence I was not expecting. Stayed safe on path through final green at finish.

Annoyingly 1 min off Calvin with my stupidity. 5 mins off Sarah Rollins.
Uploaded with IpBike

Friday Dec 1, 2017 #

7 AM

Cycling 32:31 [2] 10.67 km (19.7 kph) +66m
shoes: Charge Mixer

10.674km with 66m climb in 0:32:31. Work.
Uploaded with IpBike

7 PM

Cycling 35:48 [2] 10.43 km (17.5 kph) +109m
shoes: Charge Mixer

10.434km with 109m climb in 0:35:48. Home.
Uploaded with IpBike

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